Squid stewed with onions, calories per 100 grams

Cut the cleaned squid into rings (or as you wish).
Lightly fry the chopped onion (you can use rings or half rings) in olive oil.
Salt the onion and add pepper.
Add the squid to the onion and stir.
Cook over low heat for 5-10 minutes (covered).

Greens and tomatoes are not included in the calorie content of the dish; they must be calculated separately.

Squid (cleaned) - 200 gr.
Onion - 50 gr.
Salt (to taste) - 2 gr.
Olive oil (to taste) - 5 ml.
Ground pepper (to taste) - 2 gr.

product	quantity	weight g	squirrels gr	fats gr	carbohydrates g	calories kcal
squid (fillet)	1 kg	1000	180.00	42.00	0.00	1098.00
sunflower oil	5 tbsp.	85	0.00	84.91	0.00	764.23
bulb onions	4.5 pcs	337.5	4.72	0.67	27.67	128.58
table salt	—	—	—	—	—	—
pepper	—	—	—	—	—	—
total	1422.5	184.72	127.59	27.67	1990.82
per 100 g of finished product	12.98	8.96	1.94	139.95

view: detail | briefly | carbohydrates | calories

Well compatible: onions - sunflower oil.

view: detail | briefly | carbohydrates | calories

Recipe analyzer

The analyzer will automatically find all the components of the recipe. Now you don’t need to count calories and carbohydrates for each product, just enter the text with the recipe components and click “analyze”. Mandatory for various diets (including Kremlin, low-calorie, etc.)

Ingredients Squid stewed with onions

Onions (Poaching)	542 g
Sunflower oil	5 g
Water	200 g
Boiled squid	510 g

The energy value of Squid stewed with onions is 76.8 kcal.

Primary Source: Created in the application by the user. Read more.

Squid is a cephalopod that reaches up to half a meter in length. They live in the seas, have five arms, tentacles with suction cups, their body is torpedo-shaped, and the color is varied - from transparent to pinkish.

Most types of squid, the calamari of which is not high in calories, are edible and are used in cooking in various countries. The main food used is the carcass and tentacles of squid, without the skin. They are boiled, fried in rings, stewed, added to various salads with other seafood, and they are also very popular smoked, in the form of croutons and chips with squid, which, regardless of how many calories are in the squid, have a fairly high energy value.

Useful properties of squid

The carcass and tentacles of squid are considered very healthy, as they are excellent sources of proteins, vitamins PP, C and B6, polyunsaturated fats and many microelements.
Squid meat is rich in arginine, lysine, phosphorus and potassium, and does not contain cholesterol or saturated fat. Squid meat, whose calorie content depends on the method of preparation, can provide the body with 90% of the daily requirement of copper, a trace element that plays a role in the absorption, storage and metabolism of iron and the formation of red blood cells.

Vitamin B3 contained in squid stabilizes blood sugar levels, and potassium keeps blood pressure levels within normal limits.

100 g of squid, which has few calories, contains 15.85 g of protein, which is 30% of the daily value for an adult. Protein plays an important role in building healthy muscles and helps keep your appetite under control.

Squids provide the body with all the necessary vitamins and minerals. Just 100 grams of its meat provides the body with 9% of the daily value of calcium, 6.1% of the daily value of vitamin B12, 2.8% of the daily value of zinc and 2% of the daily value of vitamin C.

The relatively low calorie content of squid allows this seafood to be used in various diets.

Eating squid prevents arthritis as it contains selenium, an antioxidant that relieves the symptoms of arthritis by controlling free radicals and also relieves migraines as it contains vitamin B2.

Squid, which has 98 kcal per 100 g, is rich in Omega-3 polyunsaturated fatty acids, known for their beneficial effects on heart health.

Characteristics, composition and calorie content

What makes squid meat valuable is its low energy value, as well as its chemical composition (although not too rich, but balanced). The calorie content of seafood directly depends on the method of its preparation: stewing, boiling, smoking, frying. Thus, the calorie content of raw squid per 100 g is 91 kcal, but depending on cooking, the number of calories changes as follows:

boiled squid – 99.5 kcal;
grilled – 106.5 kcal;
canned – 104.9 kcal;
fried in a frying pan in oil – 175.6 kcal;
stewed in its own juice – 174.8 kcal;
smoked – 241.3 kcal;
Dried squid is the highest in calories, containing 285.7 kcal per 100 g serving.

The nutritional value and chemical composition are not particularly varied and extensive due to the fact that squid is 80% water. The ratio of proteins, fats and carbohydrates is 18/2.1/2, respectively. It is thanks to its high protein content that squid occupies a leading position among dietary products and is suitable for the diet of athletes and people who adhere to the principles of a healthy diet.

Despite the high liquid content in the composition, the product is rich in vitamins such as B4, C and B3. Squid contains slightly smaller quantities of vitamins A, E and B12. The complex of these elements has pronounced antioxidant properties, due to which the aging process in the body slows down and cell regeneration accelerates.

In addition, seafood meat contains a variety of macro- and microelements, such as:

phosphorus;
sodium;
potassium;
magnesium;
copper;
iron;
selenium;
zinc;
manganese.

The chemical composition is supplemented with amino acids necessary for the human body (essential and essential), especially important in the process of losing weight or during physical activity. Thanks to the taurine contained in squid, cholesterol levels in the blood are reduced.

Another distinctive feature is the content of a large amount of animal protein. According to this indicator, squid is not inferior to beef or fish.

However, in order to make squid meat tasty and preserve its beneficial properties during the cooking process, you need to be able to cook it correctly. Boil it in hot water for 3 or 4 minutes, but no more, otherwise the product will become rubbery. Moreover, you can cook it in its entirety along with the tentacles, but first cut off the head and clear the cavity of the entrails.

If cooked correctly, boiled squid will fully retain its beneficial properties.

Calamari content: nutritional and energy value of seafood

The low calorie content of squid allows this seafood to be used as a dietary product, since it contains a large amount of protein and virtually no fat.

The nutritional value and calorie content of fried squid per 100 g of seafood is:

Lipids – 7 g;
Saturated fat – 1.9 g;
Cholesterol – 260 mg;
Sodium – 306 mg;
Potassium – 279 mg;
Carbohydrates – 8 g;
Calorie content of fried squid – 175 kcal;
Dietary fiber – 0 g;
Proteins – 18 g;
Vitamin C – 4.2 mg;
Calcium – 39 mg;
Iron – 1 mg;
Vitamin B6 – 0.1 mg;
Vitamin B12 – 1.2 mg;
Magnesium – 38 mg.

The nutritional value and calorie content of boiled squid per 100 g of seafood is:

Cholesterol – 244 mg;
Sodium – 294 mg;
Lipids – 5.2 g;
Potassium – 264 mg;
Carbohydrates – 1.59 g;
Water – 21.29 g;
Saturated fat – 2.37 g;
Polyunsaturated fatty acids – 1.8 g;
Monounsaturated fatty acids – 2.5 g;
Calorie content of boiled squid – 98.26 kcal;
Dietary fiber – 0 g;
Proteins – 17.22 g;
Vitamin C – 4.02 mg;
Calcium – 37 mg;
Iron – 0.08 mg;
Vitamin B6 – 0.07 mg;
Vitamin B12 – 1.02 mg;
Magnesium – 34 mg.

The nutritional value and calorie content of dried squid per 100 g of seafood is:

Cholesterol – 286.7 mg;
Sodium – 332 mg;
Lipids – 5.4 g;
Potassium – 306 mg;
Carbohydrates – 1.88 g;
Water – 0 g;
Saturated fat – 1.71 g;
Polyunsaturated fatty acids – 1.4 g;
Monounsaturated fatty acids – 2.3 g;
Calorie content of dried squid – 245.06 kcal;
Dietary fiber – 0 g;
Proteins – 53.32 g;
Vitamin C – 4.45 mg;
Calcium – 39.2 mg;
Iron – 1.1 mg;
Vitamin B6 – 0.11 mg;
Vitamin B12 – 1.22 mg;
Magnesium – 38.3 mg.

Recipe Squid stewed in sour cream. Calorie, chemical composition and nutritional value.

Nutritional value and chemical composition of “Squid stewed in sour cream.”

The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.

Nutrient	Quantity	Norm**	% of the norm in 100 g	% of the norm in 100 kcal	100% normal
Calorie content	86.6 kcal	1684 kcal	5.1%	5.9%	1945
Squirrels	11.5 g	76 g	15.1%	17.4%	661 g
Fats	3.2 g	56 g	5.7%	6.6%	1750 g
Carbohydrates	2.6 g	219 g	1.2%	1.4%	8423 g
Organic acids	0.1 g	~
Alimentary fiber	0.5 g	20 g	2.5%	2.9%	4000 g
Water	79.6 g	2273 g	3.5%	4%	2856 g
Ash	1.663 g	~
Vitamins
Vitamin A, RE	19.4 mcg	900 mcg	2.2%	2.5%	4639 g
Retinol	0.019 mg	~
alpha carotene	0.079 mcg	~
beta carotene	0.007 mg	5 mg	0.1%	0.1%	71429 g
beta Cryptoxanthin	0.166 mcg	~
Lycopene	0.132 mcg	~
Lutein + Zeaxanthin	3.007 mcg	~
Vitamin B1, thiamine	0.107 mg	1.5 mg	7.1%	8.2%	1402 g
Vitamin B2, riboflavin	0.066 mg	1.8 mg	3.7%	4.3%	2727 g
Vitamin B4, choline	45.17 mg	500 mg	9%	10.4%	1107 g
Vitamin B5, pantothenic	0.336 mg	5 mg	6.7%	7.7%	1488 g
Vitamin B6, pyridoxine	0.116 mg	2 mg	5.8%	6.7%	1724 g
Vitamin B9, folates	6.311 mcg	400 mcg	1.6%	1.8%	6338 g
Vitamin B12, cobalamin	0.843 mcg	3 mcg	28.1%	32.4%	356 g
Vitamin C, ascorbic acid	1.4 mg	90 mg	1.6%	1.8%	6429 g
Vitamin D, calciferol	0.009 mcg	10 mcg	0.1%	0.1%	111111 g
Vitamin E, alpha tocopherol, TE	1.366 mg	15 mg	9.1%	10.5%	1098 g
gamma tocopherol	0.043 mg	~
Vitamin H, biotin	0.543 mcg	50 mcg	1.1%	1.3%	9208 g
Vitamin K, phylloquinone	1.2 mcg	120 mcg	1%	1.2%	10000 g
Vitamin RR, NE	4.4678 mg	20 mg	22.3%	25.8%	448 g
Niacin	1.46 mg	~
Betaine	0.059 mg	~
Macronutrients
Potassium, K	207.19 mg	2500 mg	8.3%	9.6%	1207 g
Calcium, Ca	45.74 mg	1000 mg	4.6%	5.3%	2186 g
Silicon, Si	0.331 mg	30 mg	1.1%	1.3%	9063 g
Magnesium, Mg	59.52 mg	400 mg	14.9%	17.2%	672 g
Sodium, Na	322.75 mg	1300 mg	24.8%	28.6%	403 g
Sera, S	108.53 mg	1000 mg	10.9%	12.6%	921 g
Phosphorus, P	175.9 mg	800 mg	22%	25.4%	455 g
Chlorine, Cl	408.08 mg	2300 mg	17.7%	20.4%	564 g
Microelements
Aluminium, Al	32.7 mcg	~
Bor, B	13.2 mcg	~
Iron, Fe	0.858 mg	18 mg	4.8%	5.5%	2098 g
Yod, I	88.59 mcg	150 mcg	59.1%	68.2%	169 g
Cobalt, Co	57.92 mcg	10 mcg	579.2%	668.8%	17 g
Manganese, Mn	0.2046 mg	2 mg	10.2%	11.8%	978 g
Copper, Cu	954.13 mcg	1000 mcg	95.4%	110.2%	105 g
Molybdenum, Mo	13.828 mcg	70 mcg	19.8%	22.9%	506 g
Nickel, Ni	6.828 mcg	~
Tin, Sn	1.62 mcg	~
Rubidium, Rb	31.5 mcg	~
Selenium, Se	21.205 mcg	55 mcg	38.6%	44.6%	259 g
Strontium, Sr	2.12 mcg	~
Fluorine, F	30.9 mcg	4000 mcg	0.8%	0.9%	12945 g
Chromium, Cr	0.38 mcg	50 mcg	0.8%	0.9%	13158 g
Zinc, Zn	1.2654 mg	12 mg	10.5%	12.1%	948 g
Digestible carbohydrates
Starch and dextrins	0.012 g	~
Mono- and disaccharides (sugars)	1.3 g	max 100 g
Galactose	0.001 g	~
Glucose (dextrose)	0.174 g	~
Sucrose	0.861 g	~
Fructose	0.16 g	~
Essential amino acids	0.038 g	~
Arginine*	1.056 g	~
Valin	0.524 g	~
Histidine*	0.215 g	~
Isoleucine	0.266 g	~
Leucine	1.285 g	~
Lysine	1.268 g	~
Methionine	0.326 g	~
Methionine + Cysteine	0.526 g	~
Threonine	0.371 g	~
Tryptophan	0.202 g	~
Phenylalanine	0.22 g	~
Phenylalanine+Tyrosine	0.44 g	~
Nonessential amino acids	0.088 g	~
Alanin	0.793 g	~
Aspartic acid	1.343 g	~
Glycine	0.247 g	~
Glutamic acid	2.078 g	~
Proline	0.808 g	~
Serin	0.582 g	~
Tyrosine	0.226 g	~
Cysteine	0.201 g	~
Sterols (sterols)
Cholesterol	58.24 mg	max 300 mg
Phytosterols	0.609 mg	~
Saturated fatty acids
Saturated fatty acids	1.5 g	max 18.7 g
8:0 Caprylic	0.001 g	~
12:0 Lauric	0.001 g	~
14:0 Miristinovaya	0.047 g	~
16:0 Palmitinaya	0.513 g	~
17:0 Margarine	0.007 g	~
18:0 Stearic	0.108 g	~
Monounsaturated fatty acids	0.695 g	min 16.8 g	4.1%	4.7%
16:1 Palmitoleic	0.02 g	~
18:1 Oleic (omega-9)	0.137 g	~
18:1 cis	0.004 g	~
20:1 Gadoleic (omega-9)	0.079 g	~
22:1 Erucic (omega-9)	0.007 g	~
Polyunsaturated fatty acids	0.558 g	from 11.2 to 20.6 g	5%	5.8%
18:2 Linolevaya	0.015 g	~
18:3 Linolenic	0.001 g	~
18:3 Omega-3, alpha-linolenic	0.001 g	~
20:3 Eicosatriene	0.001 g	~
20:4 Arachidonic	0.014 g	~
20:5 Eicosapentaenoic acid (EPA), Omega-3	0.139 g	~
Omega-3 fatty acids	0.5 g	from 0.9 to 3.7 g	55.6%	64.2%
22:6 Docosahexaenoic acid (DHA), Omega-3	0.358 g	~
Omega-6 fatty acids	0.1 g	from 4.7 to 16.8 g	2.1%	2.4%

The energy value of squid stewed in sour cream is 86.6 kcal.

Primary Source: Created in the application by the user. Read more.

** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.

How many calories are in squid: an easy diet for weight loss

The low calorie content of squid allows this seafood to be used in various diets, since along with its beneficial properties, its meat saturates the body well with protein, which leads to a long-term dulling of the feeling of hunger.

This seafood is widely used in many protein diets, in particular in the Dukan protein diet, where many options for preparing low-calorie and tasty dishes with squid have been developed.

So, squid, which has few calories, can be a tasty addition to any dietary salads, serve as a raw material for preparing low-calorie soups and act as an independent dish with sauces and gravies.

Recipes for delicious and low-calorie dishes with squid are:

Squid in lemon-garlic sauce. Three small squid carcasses must be cleaned of films, half cut into rings, and the remaining half into strips. One small clove of garlic and a small 10 g bunch of parsley need to be finely chopped and mixed together. Then, best of all, in a non-stick frying pan without adding oil, or in a regular frying pan with the addition of refined olive oil, you need to fry the circles and straws of three squid carcasses, the calorie content of which will be on average 76 kcal, for no more than 1.5 minutes on each side. Then, in the same frying pan, pour the juice of half a lemon into the frying squid, add parsley and garlic and simmer a little, stirring with a wooden spatula, add the previously fried squid and leave on low heat for a few minutes. The most important thing is not to overcook the squid, as then they become rubbery and tasteless;
Stuffed squid with cottage cheese, mushrooms and eggs. Five squid carcasses must be boiled for 3 minutes, 200 g of champignons must also be boiled and finely chopped. Then pre-cooked mushrooms are placed in a preheated frying pan without oil, 3 eggs are beaten, 1 finely chopped onion and 10 g of dill are added. The frying needs to be brought to readiness, cool slightly and add 100 g of low-fat cottage cheese and spices to taste, mix thoroughly and stuff pre-prepared squid carcasses with this mixture. Then the stuffed squid, the calorie content of which will be 120-140 kcal per 1 carcass, is laid out on a baking sheet covered with baking paper and baked for 20 minutes at a temperature of 200°C.

There is a version of the squid diet, designed for 7 days, the daily menu of which is as follows:

Breakfast - a glass of any freshly squeezed juice and 200 g of salad with raw vegetables, herbs and boiled squid rings without salt;
Lunch – two pears or apples and 1-2 carcasses of boiled squid fillet;
Dinner - a glass of green tea, 100-150 g of feta cheese and a salad of boiled squid, egg whites and 2 tbsp. 10% sour cream.

According to reviews, by following this diet you can lose 3-4 kg of excess weight, the main thing is not to forget to drink 1.5-2 liters of water daily and strictly follow the menu.

Continuing the ranking of the best

The energy value of boiled squid is only 110-122 kcal per 100 grams. About 20% of the mass is high-quality protein, which is suitable even for athletes. The method of preparing the product is very simple: 2 minutes in boiling water - and the delicacy is ready.

Drop the carcasses one at a time. Add various spices, then the taste will be pleasantly transformed. Boiled squid goes well with eggs and onions, rice, champignons and red bell peppers, hard cheese and more. You can even make borscht from boiled squid!

Grilled meat will saturate the body with 107-115 calories per 100 grams. This cooking method allows you to preserve the delicate aroma of the sea. Before heat treatment, you can marinate it in a mixture of water (2 l), salt (2 tbsp), sugar (3 tbsp) and apple cider vinegar (2 tbsp). There you need to add 3 peas of allspice and a couple of bay leaves.

Keep the marinade on the fire for five minutes, while boiling, dip each carcass separately and remove it immediately. Then remove the pan from the heat, place the squid there and leave to cool slightly. Now you can put the meat on the grill and fry until golden brown. This will take about a minute on each side.

Useful properties of squid

Squid meat, whose calorie content depends on the method of preparation, can provide the body with 90% of the daily requirement of copper, a trace element that plays a role in the absorption, storage and metabolism of iron and the formation of red blood cells.

Vitamin B3 contained in squid stabilizes blood sugar levels, and potassium keeps blood pressure levels within normal limits.

The relatively low calorie content of squid allows this seafood to be used in various diets.

Eating squid prevents arthritis as it contains selenium, an antioxidant that relieves the symptoms of arthritis by controlling free radicals and also relieves migraines as it contains vitamin B2.

Squid, which has 98 kcal per 100 g, is rich in Omega-3 polyunsaturated fatty acids, known for their beneficial effects on heart health.

Leaders in low energy value

The fresh product has proven itself in dietary nutrition. It is easily digestible, saturates with vitamins and minerals (especially iodine) and gives a little energy, which is gradually released.

The calamari content of squid is in the range of 74-100 kcal. Now let's analyze the value of meat prepared in different ways.

The calorie content of squid stewed in sour cream with carrots and onions is ideal for fans of a healthy diet with an indicator of 77 kcal. If you remove vegetables, the value increases to 120 calories, oddly enough. A truly gourmet dish - meat stewed in creamy garlic sauce with white wine - is estimated at 130-140 kcal.

Calamari content: nutritional and energy value of seafood

The low calorie content of squid allows this seafood to be used as a dietary product, since it contains a large amount of protein and virtually no fat.

The nutritional value and calorie content of fried squid per 100 g of seafood is:

Lipids – 7 g;
Saturated fat – 1.9 g;
Cholesterol – 260 mg;
Sodium – 306 mg;
Potassium – 279 mg;
Carbohydrates – 8 g;
Calorie content of fried squid – 175 kcal;
Dietary fiber – 0 g;
Proteins – 18 g;
Vitamin C – 4.2 mg;
Calcium – 39 mg;
Iron – 1 mg;
Vitamin B6 – 0.1 mg;
Vitamin B12 – 1.2 mg;
Magnesium – 38 mg.

The nutritional value and calorie content of boiled squid per 100 g of seafood is:

Cholesterol – 244 mg;
Sodium – 294 mg;
Lipids – 5.2 g;
Potassium – 264 mg;
Carbohydrates – 1.59 g;
Water – 21.29 g;
Saturated fat – 2.37 g;
Polyunsaturated fatty acids – 1.8 g;
Monounsaturated fatty acids – 2.5 g;
Calorie content of boiled squid – 98.26 kcal;
Dietary fiber – 0 g;
Proteins – 17.22 g;
Vitamin C – 4.02 mg;
Calcium – 37 mg;
Iron – 0.08 mg;
Vitamin B6 – 0.07 mg;
Vitamin B12 – 1.02 mg;
Magnesium – 34 mg.

The nutritional value and calorie content of dried squid per 100 g of seafood is:

Cholesterol – 286.7 mg;
Sodium – 332 mg;
Lipids – 5.4 g;
Potassium – 306 mg;
Carbohydrates – 1.88 g;
Water – 0 g;
Saturated fat – 1.71 g;
Polyunsaturated fatty acids – 1.4 g;
Monounsaturated fatty acids – 2.3 g;
Calorie content of dried squid – 245.06 kcal;
Dietary fiber – 0 g;
Proteins – 53.32 g;
Vitamin C – 4.45 mg;
Calcium – 39.2 mg;
Iron – 1.1 mg;
Vitamin B6 – 0.11 mg;
Vitamin B12 – 1.22 mg;
Magnesium – 38.3 mg.

Recipe: Squid stewed in sour cream and onions. Calorie, chemical composition and nutritional value.

Nutritional value and chemical composition of “Squid stewed in sour cream and onions.”

The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.

Nutrient	Quantity	Norm**	% of the norm in 100 g	% of the norm in 100 kcal	100% normal
Calorie content	97.7 kcal	1684 kcal	5.8%	5.9%	1724 g
Squirrels	12.1 g	76 g	15.9%	16.3%	628 g
Fats	3.4 g	56 g	6.1%	6.2%	1647 g
Carbohydrates	4.5 g	219 g	2.1%	2.1%	4867 g
Organic acids	0.2 g	~
Alimentary fiber	1 g	20 g	5%	5.1%	2000 g
Water	77.8 g	2273 g	3.4%	3.5%	2922 g
Ash	1.2719 g	~
Vitamins
Vitamin A, RE	14.5 mcg	900 mcg	1.6%	1.6%	6207 g
Retinol	0.014 mg	~
beta carotene	0.005 mg	5 mg	0.1%	0.1%	100000 g
Vitamin B1, thiamine	0.121 mg	1.5 mg	8.1%	8.3%	1240 g
Vitamin B2, riboflavin	0.072 mg	1.8 mg	4%	4.1%	2500 g
Vitamin B5, pantothenic	0.075 mg	5 mg	1.5%	1.5%	6667 g
Vitamin B6, pyridoxine	0.163 mg	2 mg	8.2%	8.4%	1227 g
Vitamin B9, folates	10.52 mcg	400 mcg	2.6%	2.7%	3802 g
Vitamin C, ascorbic acid	4.11 mg	90 mg	4.6%	4.7%	2190 g
Vitamin D, calciferol	0.01 mcg	10 mcg	0.1%	0.1%	100000 g
Vitamin E, alpha tocopherol, TE	1.602 mg	15 mg	10.7%	11%	936 g
Vitamin H, biotin	0.305 mcg	50 mcg	0.6%	0.6%	16393 g
Vitamin RR, NE	5.4095 mg	20 mg	27%	27.6%	370 g
Niacin	1.541 mg	~
Macronutrients
Potassium, K	244.28 mg	2500 mg	9.8%	10%	1023 g
Calcium, Ca	48.26 mg	1000 mg	4.8%	4.9%	2072 g
Magnesium, Mg	62.78 mg	400 mg	15.7%	16.1%	637 g
Sodium, Na	68.76 mg	1300 mg	5.3%	5.4%	1891
Sera, S	147.76 mg	1000 mg	14.8%	15.1%	677 g
Phosphorus, P	192.6 mg	800 mg	24.1%	24.7%	415 g
Chlorine, Cl	8.48 mg	2300 mg	0.4%	0.4%	27123 g
Microelements
Aluminium, Al	135.7 mcg	~
Bor, B	67.9 mcg	~
Iron, Fe	0.978 mg	18 mg	5.4%	5.5%	1840
Yod, I	204.64 mcg	150 mcg	136.4%	139.6%	73 g
Cobalt, Co	66.176 mcg	10 mcg	661.8%	677.4%	15 g
Manganese, Mn	0.1934 mg	2 mg	9.7%	9.9%	1034 g
Copper, Cu	1048.64 mcg	1000 mcg	104.9%	107.4%	95 g
Molybdenum, Mo	13.575 mcg	70 mcg	19.4%	19.9%	516 g
Nickel, Ni	8.484 mcg	~
Rubidium, Rb	161.5 mcg	~
Fluorine, F	10.52 mcg	4000 mcg	0.3%	0.3%	38023 g
Chromium, Cr	0.68 mcg	50 mcg	1.4%	1.4%	7353 g
Zinc, Zn	1.5102 mg	12 mg	12.6%	12.9%	795 g
Digestible carbohydrates
Starch and dextrins	0.034 g	~
Mono- and disaccharides (sugars)	3.2 g	max 100 g
Glucose (dextrose)	0.4412 g	~
Sucrose	2.2059 g	~
Fructose	0.4072 g	~
Essential amino acids	0.0971 g	~
Arginine*	1.1131 g	~
Valin	0.5379 g	~
Histidine*	0.2219 g	~
Isoleucine	0.2783 g	~
Leucine	1.3201 g	~
Lysine	1.31 g	~
Methionine	0.336 g	~
Methionine + Cysteine	0.543 g	~
Threonine	0.3869 g	~
Tryptophan	0.2104 g	~
Phenylalanine	0.2311 g	~
Phenylalanine+Tyrosine	0.4649 g	~
Nonessential amino acids	0.225 g	~
Alanin	0.8206 g	~
Aspartic acid	1.3812 g	~
Glycine	0.2583 g	~
Glutamic acid	2.1652 g	~
Proline	0.8247 g	~
Serin	0.5997 g	~
Tyrosine	0.2342 g	~
Cysteine	0.208 g	~
Sterols (sterols)
Cholesterol	66.38 mg	max 300 mg
Saturated fatty acids
Saturated fatty acids	1.6 g	max 18.7 g
14:0 Miristinovaya	0.0475 g	~
16:0 Palmitinaya	0.5226 g	~
17:0 Margarine	0.0068 g	~
18:0 Stearic	0.1086 g	~
Monounsaturated fatty acids	0.2443 g	min 16.8 g	1.5%	1.5%
16:1 Palmitoleic	0.0204 g	~
18:1 Oleic (omega-9)	0.1357 g	~
20:1 Gadoleic (omega-9)	0.0814 g	~
22:1 Erucic (omega-9)	0.0068 g	~
Polyunsaturated fatty acids	1.0249 g	from 11.2 to 20.6 g	9.2%	9.4%
18:2 Linolevaya	0.0204 g	~
20:4 Arachidonic	0.0271 g	~
20:5 Eicosapentaenoic acid (EPA), Omega-3	0.2715 g	~
Omega-3 fatty acids	1 g	from 0.9 to 3.7 g	100%	102.4%
22:6 Docosahexaenoic acid (DHA), Omega-3	0.7059 g	~

The energy value of Squid stewed in sour cream and onions is 97.7 kcal.

Primary Source: Created in the application by the user. Read more.

How many calories are in squid: an easy diet for weight loss

This seafood is widely used in many protein diets, in particular in the Dukan protein diet, where many options for preparing low-calorie and tasty dishes with squid have been developed.

So, squid, which has few calories, can be a tasty addition to any dietary salads, serve as a raw material for preparing low-calorie soups and act as an independent dish with sauces and gravies.

Recipes for delicious and low-calorie dishes with squid are:

Squid in lemon-garlic sauce. Three small squid carcasses must be cleaned of films, half cut into rings, and the remaining half into strips. One small clove of garlic and a small 10 g bunch of parsley need to be finely chopped and mixed together. Then, best of all, in a non-stick frying pan without adding oil, or in a regular frying pan with the addition of refined olive oil, you need to fry the circles and straws of three squid carcasses, the calorie content of which will be on average 76 kcal, for no more than 1.5 minutes on each side. Then, in the same frying pan, pour the juice of half a lemon into the frying squid, add parsley and garlic and simmer a little, stirring with a wooden spatula, add the previously fried squid and leave on low heat for a few minutes. The most important thing is not to overcook the squid, as then they become rubbery and tasteless;
Stuffed squid with cottage cheese, mushrooms and eggs. Five squid carcasses must be boiled for 3 minutes, 200 g of champignons must also be boiled and finely chopped. Then pre-cooked mushrooms are placed in a preheated frying pan without oil, 3 eggs are beaten, 1 finely chopped onion and 10 g of dill are added. The frying needs to be brought to readiness, cool slightly and add 100 g of low-fat cottage cheese and spices to taste, mix thoroughly and stuff pre-prepared squid carcasses with this mixture. Then the stuffed squid, the calorie content of which will be 120-140 kcal per 1 carcass, is laid out on a baking sheet covered with baking paper and baked for 20 minutes at a temperature of 200°C.

There is a version of the squid diet, designed for 7 days, the daily menu of which is as follows:

Breakfast - a glass of any freshly squeezed juice and 200 g of salad with raw vegetables, herbs and boiled squid rings without salt;
Lunch – two pears or apples and 1-2 carcasses of boiled squid fillet;
Dinner - a glass of green tea, 100-150 g of feta cheese and a salad of boiled squid, egg whites and 2 tbsp. 10% sour cream.

According to reviews, by following this diet you can lose 3-4 kg of excess weight, the main thing is not to forget to drink 1.5-2 liters of water daily and strictly follow the menu.

Eating seafood during a diet allows you not only to lose weight, but also get a whole range of useful substances and microelements. This affects not only the appearance, but also the functioning of all internal organs and systems. Numerous options for dietary squid recipes will diversify any menu, making it healthy, tasty and effective.

Squid and other seafood during a weight loss diet
Can all seafood be considered low-calorie?
Top 10 delicious squid recipes for losing weight
Creamy cheese with seafood
Vegetable salad with seafood
Celery soup
Grilled
Stewed in sour cream
Stuffed with sprat
Stuffed with cabbage
In Korean
In a slow cooker
Stuffed with mushrooms
The best recipes for cooking other seafood for weight loss
Mussels in soy sauce with garlic and herbs
Octopus in red wine
Spicy shrimp with lemon juice
Useful video
Main conclusions

Top 10 delicious squid recipes for losing weight

Squid and other types of seafood are most successfully combined with ingredients such as cheese, eggs and vegetables.

Creamy cheese with seafood

Octopus meat – 200 gr.
Squid – 300 gr.
Mussels – 200 gr.
Shrimp – 300 gr.
Cream cheese – 70 gr.
Lemon – ½ pc.
Onion – 1 pc.
Cream 15% – 170 ml.
Spices, salt.
Sweet pepper – 1 pc.

Step-by-step instruction:

Bring water to a boil in a saucepan. Add salt, spices and bay leaf.
Squeeze the juice of half a lemon into it and heat the cream in a separate container.
Chop the octopus meat and add it to the pan along with the shrimp.
Add cheese to hot cream and stir until smooth.
Fry the onion and bell pepper in a frying pan, add the vegetables to the broth with the octopus, then add the cream cheese mixture there.
Cook everything for no more than 5 minutes, then add chopped squid and mussels and simmer for another 3 minutes.

You can let the soup brew and serve it for lunch with herbs and croutons.

Vegetable salad with seafood

Cleaned squid – 200 gr.
Octopus meat – 100 gr.
Boiled shrimp – 100 gr.
Asparagus – 80 gr.
Lettuce – 50 gr.
Tomato – 1 pc.
Sweet pepper – 1 pc.
Red onion – 1 pc.
Cucumber – 1 pc.
Lemon juice – 15 gr.
Honey – 5 gr.
Olive oil – 40 ml.

Step-by-step instruction:

Wash the lettuce leaves, tear them with your hands and place in a salad bowl.
Cut the onion into half rings, vegetables into strips.
Cut the seafood into small pieces and simmer in a frying pan for no more than 3 minutes.
Mix olive oil, honey and lemon juice.
Place all ingredients in a salad bowl and season with sauce.

Celery soup

Onion – 1 pc.
Celery – 3 pcs.
Potatoes – 2 pcs.
Carrots – 1 pc.
Garlic – 3 cloves.
Cleaned squid – 300 gr.

Step-by-step instruction:

Chop the onion, grate the carrots, fry them in a frying pan until golden brown.
Boil the potatoes cut into strips in 2 liters of water, add the roast and chopped garlic into the pan.
3 minutes before readiness, add the squid cut into rings.
After turning off, add finely chopped celery to the soup and let it brew for 10-15 minutes.

Grilled

Fresh peeled squid – 600 gr.
Garlic – 10 gr.
Ginger powder – 2 gr.
Chili sauce – 50 gr.
Corn syrup – 50 gr.
Soy sauce – 5 ml.
Mustard – 5 gr.

Step-by-step instruction:

Wash the squid and make longitudinal horizontal cuts.
Mix the marinade sauce from the remaining ingredients.
Coat the squid with it and leave for 15-30 minutes.
Place on the grill and cook for 1.5 minutes on each side.
When serving, pour over the remaining sauce and sprinkle with dill.

Most delicious squid ring recipes involve frying in oil. For a diet menu, you can use stewing in sour cream as an option.

Stewed in sour cream

Fresh squid – 600 gr.
Onion – 1 pc.
Sour cream – 60 gr.
Parsley or dill - 4 sprigs.
Spices.

Step-by-step instruction:

Cut the squid into rings, the onion into half rings, and chop the greens.
Heat a frying pan with vegetable oil, quickly fry the squid and onion, add a little water and simmer for no more than 3 minutes.
Pour sour cream over seafood and simmer covered for 10-12 minutes.

Serve with dill or parsley.

One of the most common recipes is stuffed squid baked in the oven.

Stuffed with sprat

Sprat – 6 pcs.
Garlic – 2 cloves.
Egg – 2 pcs.
Bread crumbs (breading) – 30 gr.
Dry white wine – 100 gr.
Greenery.

Step-by-step instruction:

Clean and prepare squid carcasses.
Grind the sprat, herbs, bread crumbs, eggs, garlic and spices in a blender.
Fill the shellfish carcasses with the mixture.
Place the stuffed squid in a heat-resistant dish, pour in the wine, cover with foil and bake for 20-30 minutes.

When serving, sprinkle with dill.

Stuffed with cabbage

Squid carcasses – 10 pcs.
Cabbage – 450 gr.
Eggs – 4 pcs.
Onion – 2 pcs.
Sour cream – 80 gr.
Greenery.

Step-by-step instruction:

Prepare the squid fillet.
Chop the onion and cabbage, fry in a frying pan for 3 minutes, add water and simmer for another 20 minutes.
Beat the eggs in a separate bowl, add them to the cabbage along with the herbs, simmer, stirring for another 1 minute.
Fill the carcasses with the mixture and fry in a frying pan for 2 minutes on each side.

When serving, sprinkle with lemon and garnish with herbs.

In Korean

Squid carcasses – 4 pcs.
Carrots – 2 pcs.
Onion – 2 pcs.
Garlic – 4 cloves.
Sesame – 15 gr.
Sugar – 15 gr.
Apple vinegar – 15 ml.
Vegetable oil – 15 ml.
Coriander – 10 gr.

Step-by-step instruction:

Prepare the squid, dry it and cut it into thin strips.
Cut the onion into rings and fry along with sesame seeds.
Grate the carrots and mix with onions and seafood.
Add salt, sugar, vinegar, oil and coriander, mix everything.
Leave in the refrigerator for 5 hours.

In a slow cooker

Squid carcasses - 10 pcs.
Onion – 1 pc.
Carrots – 1 pc.
Rice – 60 gr.
Sour cream – 50 gr.
Greenery.

Step-by-step instruction:

Chop the onion and grate the carrots.
Place in the multicooker on the “Frying” or “Baking” mode.
Boil the rice and add it to the vegetables, season with sour cream.
Place the filling into the carcasses and pinch off the edges with a toothpick.
Place the squid in the bowl of the device and fry on each side for no more than 5 minutes.

Stuffed with mushrooms

Squid carcasses – 8 pcs.
Hard cheese – 200 gr.
Champignons – 400 gr.
Onion – 1 pc.
Carrots – 1 pc.
Boiled rice – 180 gr.
Sour cream – 80 gr.

Step-by-step instruction:

Wash and clean the squid carcasses, chop the mushrooms and onions, grate the carrots.
Stew vegetables with mushrooms in a frying pan, grate cheese and mix with frying.
Mix the filling well and fill the squid with it.
Coat the carcasses with sour cream and bake in the oven for 10 minutes at 160°C.

In addition to vegetables, squid goes well with apples, nuts, anchovies, caviar and yogurt.

Squid and other seafood during a weight loss diet

Seafood is mostly low in calories. Thus, the energy value of squid is only 98 kcal, shrimp – 95 kcal, and octopus – 73 kcal/100 g.

At the same time, squid is a high-protein and low-fat product. The natural protein content is 19 grams out of 100, and fat is only 2.5 grams.

This type of shellfish is often used not only in dietary, but also in medical nutrition, due to its impressive chemical composition. Squids are rich in:

taurine – an amino acid involved in the breakdown of lipids and increases the speed of transmission of nerve impulses in the brain;
protein compounds that affect muscle tissue growth and regeneration;
polyunsaturated fatty acids that regulate metabolism, as well as the functioning of the heart, brain and endocrine system;
vitamins (ascorbic and folic acid, thiamine, tocopherol, pyridoxine);
nutrients (iodine, copper, phosphorus, selenium, calcium, magnesium, zinc, iron).

The introduction of seafood, including squid, into the diet contributes to:

reducing the level of bad cholesterol in the blood;
normalization of blood pressure;
restoration of hormonal levels in diseases of the thyroid gland;
improving the functioning of the urinary system;
increase in muscle tissue;
increasing endurance and improving memory.

Seafood is easily digestible and has a unique taste, which can only be appreciated with the right choice of product and method of preparation.

Important! When dieting, it is recommended to avoid frying in oil or deep fat. It is preferable to bake squid or other types of seafood in the oven, boil them in slightly salted water or steam them.

This type of shellfish can be used for preparing first and second courses, cold and hot appetizers and salads. You should not eat dried squid, since the manufacturer often uses a large amount of salt for preservation, and on a diet this type of spice must be limited. In addition to salt, such a product may contain many preservatives and harmful additives.

A seafood diet is characterized by variety, speed, lack of breakdowns and overall improvement in health. It is contraindicated only in case of individual intolerance, allergy to chitin and problems with the absorption of protein foods.

Can all seafood be considered low-calorie?

Seafood is a great alternative to meat protein. It is precisely because of their high protein content that they quickly satisfy hunger and are able to maintain a feeling of fullness for a long time. The combination of this quality with low calorie content makes squid an ideal diet product.

The calorie content of most seafood rarely exceeds the 100 kcal mark.

Type of seafood

Calorie content (kcal/100 g)

Try fried squid. This is a delicious, exotic and savory snack, in addition, it is also healthy. Squid meat contains a large amount of proteins, vitamins, and microelements. These seafood can be cooked in batter, sour cream or with onions.

An important point when preparing squid is to observe the heat treatment time. If you overcook it when cooking or in a frying pan, you will get tasteless rubber. Once the seafood has changed color from transparent to white, time it for a minute and then remove it.

Squid (choose small fresh frozen carcasses (preferably unpeeled)) 600 grams
Onion 100 grams
Olive oil (or vegetable oil) 50 ml
Ginger root (about 1.5-2 cm thick) 20 grams
Lemon (for juice) 30 grams
Honey (preferably liquid) 5 grams
Chili pepper (ground, to taste)
Lettuce (for serving)

Salad with squid

400 g frozen squid
200 g cherry tomatoes
1 grapefruit
half a lemon
3 tablespoons oyster sauce
1 clove of garlic
3 sprigs parsley
3 sprigs mint
3 tablespoons olive oil
1 small red chili pepper
1 red onion
1 lettuce leaf
salt pepper

Place the squid in lightly salted boiling water, add a wine cork (the tannins from the cork will soften the squid), cook for about 15 minutes, strain and cool.
Chop the garlic, chili, parsley and mint, mix with olive oil, half the lemon juice and oyster sauce, pour over the squid, add salt and pepper to taste, stir.
Peel the grapefruit and cut off the white film. Cut out the pulp particles from the white leather. Wash the tomatoes and cut them in half. Peel the onion and cut it into feathers. Wash the salad and tear it into pieces, place on a large plate.
Sprinkle squid, tomatoes, grapefruit on salad, sprinkle with onions. You can serve it with buttered toast for a light dinner.

Stuffed squid

Ingredients

4 medium squids
150 g mushrooms (can be dried)
150 g minced meat (beef or pork)
1 egg
1 onion
parsley leaves
squid flour

sauce:

1 cup dry white wine
1 onion
2 ripe tomatoes
1 clove of garlic
1 cracker
8 almonds
8 hazelnuts
10 pine nuts (optional)
olive oil
salt
freshly ground pepper

Preparation:

First we clean the squid. We cut off the head and tentacles and remove the fins. From the body we take out the transparent, plastic-like bone and entrails. We remove the squid's body and fins from the skin and cut off the mouthpieces and eyes from the head. You should also remove and empty the inkwell if the squid you purchased still have one. Finely chop the tentacles and fins - these will be added to the filling, and the trunks will be washed under running water and then dried with paper towels.

Filling:

Hard boil the egg. Heat 3 tablespoons oil in a frying pan. Add finely chopped onion. Fry to vitrify and then add the meat. Fry for a few minutes, then add the peeled and finely chopped mushrooms. Season with salt and freshly ground pepper. After a few minutes, add the finely chopped squid tentacles and fins. After 2-3 minutes, remove the filling from the heat and add the finely chopped egg and chopped parsley. Season with salt and pepper. Then stuff the squid filling and seal it with toothpicks. We coat the squid in flour, then shake it to remove any excess. Heat a few tablespoons of oil in a frying pan and fry the squid until golden brown on each side.

Sauce:

Grind nuts, almonds, pine nuts and crackers in a blender or mortar. Finely chop the onion and garlic and fry in 3 tablespoons of oil. Add grated tomatoes. Fry for 3 minutes and then add wine. After 5 minutes, add the chopped ingredients to the blender. Mix, then add squid. We pour in some water or fish stock, reduce the heat, cover and cook for 30-40 minutes, stirring occasionally and adding a little water or stock as needed.

The best recipes for cooking other seafood for weight loss

In addition to squid, you can also include other types of seafood in your weight loss menu.

Mussels in soy sauce with garlic and herbs

Mussels – 200 gr.
Garlic – 3 cloves.
Soy sauce – 20 ml.
Basil – a pinch.

Step-by-step instruction:

Wash the mussels, peel and chop the garlic.
Place seafood and garlic in a frying pan and fry for 1 minute.
Add soy sauce and simmer for another 3 minutes, sprinkle with dry basil.

Serve with fresh herbs.

Octopus in red wine

Octopus – 1 pc.
Onion – 1 pc.
Garlic – 2 cloves.
Olive oil.
Red wine – 60 ml.

Step-by-step instruction:

Thoroughly rinse and dry the octopus carcass.
Place it on foil.
Add onion and garlic cut into quarters.
Pour wine over and wrap tightly with foil.
Bake for 30 minutes at 200°C.

Serve the dish cool with lime.

Spicy shrimp with lemon juice

Shrimp – 500 gr.
Garlic – 3 cloves.
Ground red pepper – 5 gr.
Olive oil – 30 ml.
Lemon – ½ pc.
Spices, herbs.

Step-by-step instruction:

Heat a frying pan and fry the shrimp in it.
Add spices, pepper and chopped garlic.
Cover with a lid and simmer for 3 minutes.
Sprinkle with lemon and sprinkle with chopped herbs.

In addition to hot appetizers, seafood can be used in recipes for salads, soups, and casseroles.

Important! When cooking squid and other types of seafood, it is necessary to carefully monitor the time, since overcooking or overcooking the main ingredient can lead to a deterioration in its taste.

Salad with squid and egg

Eggs - 8 pieces Squid - 300 grams Mayonnaise - 100 grams Lemon juice - 2 tsp Mustard - 1 teaspoon Fresh thyme - 1 tsp Salt, pepper - to taste

Boil hard-boiled eggs. Thaw the squid (if frozen), place in boiling water and cook for 3 minutes, then drain the water with ice. In a small bowl, combine mayonnaise, mustard, lemon juice, salt and pepper. Cut the eggs and squid into cubes of any size (I like larger eggs and smaller squid), tear off the leaves of fresh thyme. Add fresh thyme leaves to the mayonnaise mixture and mix thoroughly. Mix eggs and squid, season with prepared dressing. The salad with squid and eggs is ready, but before serving it needs to be stored in the refrigerator for at least half an hour.

Squid with cucumber

300 g frozen squid 2 hothouse cucumbers 2 tablespoons red miso paste 2 bay leaves 2 allspice 2 black peppers 2 carrots 1 cup vegetable broth salt white pepper

Wash the carrots. Slice the cucumbers into thin strips, place them in a bowl and sprinkle with a pinch of salt and white pepper. Peel the carrots, chop, add water and cook until tender. Once cooked, remove from heat, add red miso paste and blend until smooth. Thaw the squids, clean them of inedible parts, place them in a saucepan, cover with lightly salted water so that they do not bulge, then add bay leaves, allspice, pepper and cook over high heat. Once cooked, reduce heat and cook for another 20 minutes. After this time, strain them and add the chopped cucumbers to the bowl. Add pre-mixed ingredients. The dish is ready!