Squid, often referred to as calamari in culinary contexts, is a versatile and globally popular seafood. These mysterious eight-armed creatures are rarely seen by humans. While often enjoyed fried, squid offers a range of culinary applications and nutritional benefits. This article explores the nutritional profile of squid, its potential health benefits and risks, and its diverse uses in cuisines around the world.
What is Squid?
Squid, belonging to the family Sepiidae (scientific name Sepia spp.), is an invertebrate animal found abundantly in tropical seas, living in deep, high-salinity waters. There are over 300 species of squid found both on coastal and oceanic waters. It has a body divided into two parts: the head and the body. The head features 8-10 arms with rows of suckers, and two longer whiplike tentacles that help them bring food to their beaklike mouths. that are longer than the body. The mouth is located under the belly. The soft body accounts for about 70% of the weight, is oval-shaped, and has many wavy lines on the back. Cuttlefish eat fish, worms, and smaller animals.
Nutritional Profile of Squid
Squid is a nutrient-dense food. One serving of squid, standardized to 115 grams (4 ounces) contains:
- Calories: 104
- Protein: 18 grams
- Fat: 2 grams
- Carbohydrates: 3 grams
- Fiber: 0 grams
Squid is also a source of several essential nutrients, including:
- Vitamin C
- Iron
- Calcium
Squid has a Nutrivore Score of 890, making it a super nutrient-dense food!
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Health Benefits of Squid
The health benefits of squid are often linked to its high protein content and its polyunsaturated fatty acid content, also known as omega-3 fatty acids. Eating seafood reduces the risk of cardiovascular disease, type 2 diabetes, obesity, and some forms of cancer.
Heart Health
The link between omega-3 fatty acids in fish oil and heart health has been well researched. The fatty acid docosahexaenoic acid (DHA) is higher in squid than in other seafood. DHA has been shown to improve resting heart rate. DHA-rich oils, like calamari oil, may also help reduce platelet aggregation for women. Squid is also known to be a seafood rich in potassium, a mineral that helps balance heart rhythm, and vitamin E, which enhances the protection of cells and makes them less susceptible to damage. Squid helps us prevent this condition because it is one of the anti-inflammatory foods, preventing the body from creating too many inflammatory sites.
Healthy Pregnancy
The FDA highlights fish as a healthy food for those who are pregnant and breastfeeding. The protein and iron content of squid are considered particularly important for pregnant women.
Rheumatoid Arthritis
Research on the omega-3 fatty acids found in seafood indicates that they help soothe the symptoms of rheumatoid arthritis. Participants in a study reported shorter periods of morning joint stiffness and reduced joint swelling and pain.
Other Potential Health Benefits
- Low Carbohydrate Content: Squid is one of the few shellfish that actually contains a low amount of carbohydrates. In fact, in 30 grams of boneless squid, you will only get 0.87 grams of carbohydrates. Therefore, for those who want to diet but are afraid that the menu will only include vegetables, don't worry, they can still add squid to their diet because it has little or even no carbs.
- Low Cholesterol Content: Unlike any other seafood that can increase cholesterol levels in our blood, squid can actually lower cholesterol levels when eaten. Uncooked squid has surprisingly low fat content, and it is important to note that high-fat content can increase cholesterol levels.
- Anti-Tumor and Anti-Cancer Properties: Squid and its meat can help us prevent and fight cancer. Both parts of the squid contain a lot of antioxidants. Antioxidants protect cells from harmful and unstable molecules called free radicals.
- Enhances Work Efficiency: Squid is a source of dopamine, which can contribute to mental health. A part of the brain that determines focus, a happy mood, and a good memory is supported by a chemical called dopamine.
- Stabilizes Blood Sugar Levels: Fortunately, squid has no sugar, and it can also help us reduce the risk of diabetes. The substance in squid that determines this benefit is vitamin B3.
- Reduces Migraine Risk: The duration and frequency of migraines can be reduced thanks to vitamin B2. Squid is rich in vitamin B2; by eating it, you can prevent migraines and energize yourself for a long working day.
- Helps Prevent Anemia: By eating squid, we can maintain blood flow because squid contains copper. In fact, squid contains up to 90% of the copper that blood needs to function well.
- Maintains Bone and Dental Health: Squid contains a rich amount of phosphorus. Phosphorus itself does not directly participate in protecting bone and dental health, but it promotes the body's absorption of calcium, an important mineral in building strong teeth and bones.
- Rich in Protein: Squid can contribute to 64% of the recommended daily protein intake for the body. Protein is an important part, playing the role of "building" the body.
- Boosts Immune System Health Squid helps build the body's immune system, helping us maintain our health for a longer time.
- Reduces the Risk of Stroke and Heart Disease: Maintaining a healthy heart is essential for a healthy body. Squid is known to be a seafood rich in potassium. Potassium is a mineral that helps balance heart rhythm. Squid also comes with another heart-healthy agent, vitamin E. Vitamin E helps protect the heart because it enhances the protection of cells and makes them less susceptible to damage.
Potential Risks of Squid Consumption
Squid is generally considered a safe food in moderation. The main health risks of squid and shellfish come from their mercury levels and allergies.
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Shellfish Allergy
As with any shellfish, squid carries a risk of allergic reaction. A substance called tropomyosin is the likely culprit. If you have a shellfish allergy, you should avoid squid.
Mercury Poisoning
Seafood has long been known to contain mercury. A buildup of mercury in the body can cause serious harm, especially for children. The FDA considers squid one of the "Best Choices" for seafood, meaning it contains relatively low levels of mercury. Still, it is good to remember that any squid you consume likely contains mercury.
It's recommended that adults eat squid and other "Best Choices" seafood at most two or three times per week in 4-ounce servings.
It's recommended that children under 12 eat two servings of squid and other "Best Choices" seafood per week. Their serving size, by years of age, are:
- I-ounce serving for ages 1-3
- 2-ounce serving for ages 4-7
- 3-ounce serving for ages 8-10
- 4-ounce serving for age 11
Squid Ink Risks
Although squid ink isn't poisonous, it may carry some risks. Eating foods made with squid ink can cause an allergic reaction similar to seafood allergy. If you have a shellfish or squid allergy, avoid any foods with squid ink.
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Squid in the Diet
Squid is a culinary and nutritional treasure. Squid is a strangely shaped mollusk that has become a popular dish in kitchens for many years. It has tentacles, chewy meat, and it squirts black ink when threatened. Many parts of the squid can also be processed into dishes. Its ink is used to color food, its oil is used to flavor, and its meat is transformed into various dishes. Squid is considered a complete protein because it contains all nine essential amino acids that the human body cannot synthesize on its own. Squid is also suitable for a keto diet, which typically emphasizes high-fat, adequate-protein, and low-carbohydrate intake.
Culinary Applications
- Italian Calamari: Perhaps the most famous squid dish, Italian-style calamari is typically served fried with lemon wedges and marinara sauce.
- Japanese Sashimi and Sushi: In Japan, squid is prized for its fresh, clean flavor and is often served raw as sashimi or sushi.
- Spanish Paella: Squid adds depth to this beloved rice dish, which also features a variety of seafood, chicken, and chorizo.
- Thai and Vietnamese Cuisine: In Southeast Asia, squid is often added to spicy salads, stir-fries, and soups.
- Grilling: Squid is excellent when grilled, gaining a smoky flavor that complements its natural sweetness.
- Frying: Beyond deep-frying, squid can be lightly sautéed in olive oil with garlic and served over pasta or mixed greens.
- Stewing: Slow cooking in a stew or sauce helps tenderize larger or tougher squid.
- Stuffing: Larger squid bodies are ideal for stuffing with a mixture of rice, herbs, and other seafood.
Interesting Facts About Squid
- Bioluminescence: Some squid species can glow in the dark thanks to a natural phenomenon called bioluminescence.
- Giant Squids: The giant squid is one of the largest living organisms, with some individuals measuring over 40 feet long.
- Communication Through Color: Squid use their ability to change color not just for camouflage but also to communicate with one another.
- Three Hearts: Squid have three hearts.
- Large Brain Relative to Body Size: Squid have one of the largest brain-to-body size ratios among all invertebrates, which contributes to their complex behaviors and high level of intelligence.
- Ink Defense: When threatened, squid can squirt ink to create a smoke-screen, helping them to escape from predators.
- Blue Blood: The blood of squid is blue due to the presence of hemocyanin, which contains copper.
- Detachable Arms: Some squid species can detach their arms or tentacles to distract predators while they make their escape.
- Important Prey and Predator: Squid serve as both an important prey and predator in marine food webs.
- Japanese Flying Squid: The most commonly caught squid species globally is the Japanese flying squid (Todarodes pacificus).
- Lifespan Variability: Despite their complex biological setup, many species of squid have surprisingly short lifespans, sometimes living for only a year or two.
Giant Squid Diet
The giant squid (Architeuthis dux ) is a species of deep-ocean dwelling squid in the family Architeuthidae. It can grow to a tremendous size, offering an example of deep-sea gigantism. Recent studies have shown giant squid feed on deep-sea fish and other squid species. They catch prey using the two tentacles, gripping it with serrated sucker rings on the ends. Then they bring it toward the powerful beak, and shred it with the radula (tongue with small, file-like teeth) before it reaches the esophagus. They are believed to be solitary hunters, as only individual giant squid have been caught in fishing nets. Although the majority of giant squid caught by trawl in New Zealand waters have been associated with the local hoki (Macruronus novaezelandiae ) fishery, hoki do not feature in the squid's diet.
What Squid Eat
Squid are predators that eat fish, crustaceans, and cephalopods like other squid! Young squids may incorporate some plant matter in their diet to compliment their predatory catches. With more than 300 species of squid their diet can vary dramatically. Crustaceans such as shrimp and some species of fish are primary sources of nutrition for squid. For the bigger species of squid, they often prey on larger fish such as sharks, among other prey. In 1994 a team of scientists studied the stomach contents of a squid named the long-finned squid to examine what they eat in more detail. They found that 73% of stomach with food contained fish, 26.4% contained crustaceans, and 7.5% contained cephalopods (octopus, nautilus, other squids, etc.). The most popular fish for this squid species which lives in the North Sea were cod, sprat, and goby. Adult giant squid eat anything from whales to deep-sea fish. Adult giant squid are solitary hunters and they eat almost anything that comes their way. Scientists have opened the stomachs of giant squids washed up on beaches to see what they ate, even though they havenât witnessed them feeding in action. Giant squid frequently prey on large sea creatures such as deep-sea fish, young sharks, and other large sea animals. They can even prey on other squid as well.