Fish

Squid

Squid (various Teuthida, often Loligo and related genera) offers mild, slightly sweet flesh that turns tender with either very brief high heat or long moist cooking—and rubbery in the awkward middle. Tubes, tentacles, and ink are all used; cleaned tubes stuff, score, and ring-cut for frying. Fresh squid smells clean and feels firm; yellowing or ammonia notes mean age. Mediterranean calamari, Japanese ika, Korean and Southeast Asian stir-fries, and stewed preparations all depend on timing. Score the mantle in a cross-hatch for curling and tenderness; pat dry before searing or frying. Frozen squid can be excellent if thawed cold and drained well.

Track this ingredient

Quantity

Unit

Kg Liters Whole

Note

Cuts & parts

Ink Sac

Ring

Tentacle

Tube

Whole

Wing

Breeds & varieties

A sample of named types with their own origin and culinary profiles.

View all

Arrow Squid

European Squid

Calamari

Pacific Squid

Loligo vulgaris

Characteristics

Preparations

BlanchedChilledCuredDicedDriedFermentedFreshFrozenGrilledHalvedMincedPickledRoastedSaltedSlicedSmokedSteamedWhole

Provenance

ASC CertifiedDay BoatFree SwumHand FilletedHook and LineLine-CaughtMSC CertifiedOrganicPole-CaughtResponsibly SourcedSeasonalSustainable

Sources

AquacultureIndoor FarmedOutdoor FarmedWild

Traits

FirmMildMoistPaleSweetTender

Nutrition

Typical values per 100 g edible portion. Nutrient names open the reference page.

Nutrition Facts

Per 100 g edible portion

Calories 132

Amount per 100 g

Total Fat 5.34 g
Saturated Fat 0.99 g
Trans Fat 0 g
Monounsaturated Fat 1.89 g
Polyunsaturated Fat 1.99 g
Cholesterol 55.3 mg
Sodium 78.8 mg
Salt 0.2 g
Total Carbohydrate 0 g
Dietary Fibre 0 g
Total Sugars 0 g
Complex / starch 0 g
Protein 18.4 g
Water 75.7 g

Detailed nutrients

Energy 132 kcal
Water 75.7 g
Protein 18.4 g
- Animal Protein 17.5 g
Fat 5.34 g
- Saturated Fat 0.99 g
- Monounsaturated Fat 1.89 g
- Polyunsaturated Fat 1.99 g
  - Omega-3 0.8 g
  - Omega-6 1 g
Vitamins 49.8 mg
- Vitamin A 20 µg
- Vitamin B1 — Thiamine 0.12 mg
- Vitamin B2 — Riboflavin 0.17 mg
- Vitamin B3 — Niacin 4.55 mg
- Vitamin B5 — Pantothenic Acid 0.79 mg
- Vitamin B6 0.45 mg
- Vitamin B7 — Biotin 3.3 µg
- Vitamin B9 — Folate 13.2 µg
- Vitamin B12 — Cobalamin 2.5 µg
- Vitamin C 2 mg
- Vitamin D 1.6 µg
- Vitamin E 0.65 mg
- Vitamin K 0.5 µg
Minerals 500 mg
- Major Minerals 359 mg
  - Calcium 40 mg
  - Sodium 78.8 mg
  - Potassium 240 mg
- Trace Minerals 141 mg
  - Iron 0.5 mg
  - Zinc 0.4 mg
  - Iodine 140 µg
Salt 0.2 g
- Sodium Chloride 0.2 g
Cholesterol 55.3 mg

Vitamins

vitamin-c: 2 · vitamin-b12-cobalamin: 2.5 · vitamin-a: 20 · vitamin-b1-thiamine: 0.12 · vitamin-b2-riboflavin: 0.17 · vitamin-b3-niacin: 4.55 · vitamin-b5-pantothenic-acid: 0.79 · vitamin-b6: 0.45 · vitamin-b7-biotin: 3.3 · vitamin-b9-folate: 13.2 · vitamin-d: 1.6 · vitamin-e: 0.65 · vitamin-k: 0.5 ·

Minerals

Sodium: 78.76 · Potassium: 240 · Calcium: 40 · Iron: 0.5 · Zinc: 0.4 · Iodine: 140 ·

Fish flesh is lean to oily depending on species; marine omega-3s rise in fatty fish.

In the kitchen

Culinary partners and combinations that usually underperform with Squid.

Pairs well with

Classic and complementary matches

ChilliMediterranean
GarlicFried calamari
Lemon
Olive
Parsley
TomatoStews

Usually avoid with

Often clash in flavour or tradition

Grading systems

Grades are placed along a shared scale so systems can be compared side by side.

Global

U/Count Tube

Rings / Pieces U/20–40 U/10–20 U/5–10

Japan

Ika Grade

Processing Sashimi

History

10000 BCE

Coastal and river fishing for squid and related species supplied essential protein long before agriculture spread globally.

1000 BCE

Salting, drying, smoking, and fermenting extended the shelf life of squid and enabled long-distance trade.

1800

Ice preservation and railway transport brought fresh squid to inland cities beyond fishing ports.

1950

Industrial freezing, aquaculture, and global logistics made squid widely available in international markets.