Squid: Lean Sea Protein with Iron & Omega-3s
Low-fat, high-protein seafood rich in vitamin B12, zinc, iron, and omega-3 fatty acids for heart and brain health.
What Is Squid?
A marine mollusk related to octopus and cuttlefish, squid has tender meat and a mild flavor. Popular in **Mediterranean and Asian cuisines**—grilled, sautéed, fried, or stuffed.
Nutritional Profile
Provides **15–20 g protein per 100 g**, very **low fat**, and notable amounts of **vitamin B12**, **iron**, **zinc**, **selenium**, **copper**, and **omega-3 fatty acids**.
Benefits
- Supports **heart health** (omega-3s).
- Aids **brain and nerve function** (B12).
- Contributes to **immune and blood health** (zinc, iron).
- **Low-calorie**, lean source of marine protein.
Potential Drawbacks
Deep-fried calamari can be high in calories and sodium. Opt for **grilled or steamed** squid. Avoid if you have **shellfish allergies**.
Culinary Uses
Great **grilled**, **stuffed**, or tossed into **pasta, paella, and salads**. Cook quickly (**2–3 minutes**) to keep it tender.
- 1. Squid
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