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High-protein creamy seafood dish
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Creamy squid casserole (220 g) has 321 calories. That works out to 146 calories per 100 g. It contains 8.4 g of carbs, 29 g of protein, 18.5 g of fat and 0.4 g of fiber. Its 61.6 µg of Selenium covers 112% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 220 g
321
KCAL / 220G
Carbs
8.4g
· 3% DV
Protein
29g
· 58% DV
Fat
18.5g
· 24% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 37% · Fat 52%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 321 kcal | |
| Total fat | 18.5 g | 24% |
| Saturated fat | 10.12 g | 51% |
| Trans fat | 0.4 g | |
| Sodium | 682 mg | 30% |
| Total carbohydrate | 8.4 g | 3% |
| Fiber | 0.4 g | 1% |
| Protein | 29 g | 58% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 321 kcal |
| 1 tablespoon (grated) | 30 g | 44 kcal |
| 100 g | 100 g | 146 kcal |
| 1 piece (small) | 140 g | 204 kcal |
| 1 cup (medium) | 200 g | 292 kcal |
| 1 cup (large) | 280 g | 409 kcal |
| 1 serving (large) | 320 g | 467 kcal |
| 1 piece (jumbo) | 380 g | 555 kcal |
Calculated from 146 calories per 100 g.
Creamy squid casserole is made by briefly cooking squid with aromatics, adding cream, then finishing the dish on the stovetop or in the oven. Keep the squid from simmering too long over high heat, since it can turn tough and rubbery.
Squid in creamy squid casserole is usually rubbery because it was cooked for an unsuitable length of time. Brief cooking or a much longer, slow braise can keep squid tender; the middle ground often makes it tough, so follow the recipe’s timing closely.
Creamy squid casserole typically contains squid, cream, onion, and seasonings such as salt and pepper. Garlic, tomatoes, peppers, herbs, or cheese are common additions, but the exact combination varies by recipe and regional style.
Yes, frozen squid works for creamy squid casserole. Thaw it in the refrigerator, drain it well, and pat it dry before cooking; excess water can dilute the sauce and make it harder to brown the squid.
To keep squid tender in creamy squid casserole, cut it into evenly sized pieces and avoid leaving it to cook longer than the recipe requires. Check the texture as it cooks, because continued heating can make the pieces tough.
Creamy squid casserole can be cooked either in the oven or on the stovetop. The stovetop gives you more control over the sauce, while the oven can brown the top; in either method, avoid prolonged high heat for the squid.
Serve creamy squid casserole with crusty bread, rice, or a simple salad. Bread is useful for soaking up the cream sauce, while a fresh salad adds contrast to the rich seafood dish.
Yes, you can prepare the aromatics and other additions for creamy squid casserole ahead of time. For the best texture, cook the squid close to serving; if the full dish is made in advance, reheat it gently and briefly.
Creamy squid casserole keeps for about one to two days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, until hot throughout, and avoid repeated reheating because the squid can toughen.
Yes, cheese can be added to creamy squid casserole, though it is optional. A small amount of a good-melting cheese can brown on top, but too much may overwhelm the squid and make the cream sauce overly rich.
Vitamins
B12
2.64µg · 110% DV
B3
5.72mg · 36% DV
B2
0.4mg · 31% DV
B5
1.21mg · 24% DV
Minerals
Selenium
62µg · 113% DV
Phosphorus
418mg · 60% DV
Copper
0.48mg · 53% DV
Iodine
75µg · 50% DV
Sodium
682mg · 30% DV
Potassium ⭐
528mg · 16% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 321 calories in 1 serving (medium) (220 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Creamy squid casserole brings squid together with a cream-based sauce, cooked and served hot in a casserole dish. It fits naturally among the seafood dishes of Mediterranean and coastal cooking, though recipes vary rather than belonging to one single regional tradition. Some versions include aromatics or vegetables alongside the squid.
The squid should be tender with a little bite, while the sauce makes the dish smooth and rich. Serve it as a main course with crusty bread to catch the sauce, or balance it with a crisp salad. It is a protein-rich seafood dish, providing 13.2 g of protein per 100 g. For a lighter plate, keep the sauce modest and add plenty of vegetables.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
10.12g
MONOUNSATURATED
5.06g
POLYUNSATURATED
1.32g
Omega 6:3 ratio 1.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.