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Squid rings and small tentacles sit in a shallow baking dish, coated in a thick ivory-colored creamy sauce with a lightly golden surface.
●Low GI

Creamy squid casserole Calories

High-protein creamy seafood dish

CALORIES · 100 G

146kcal

GI

18low

POTASSIUM · 100 G

240mg

FIBER · 100 G

0.2g

Quick answer

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.

Creamy squid casserole Nutrition Facts

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%

Creamy squid casserole nutrition facts table · 1 serving (medium) (220 g)

NutrientAmount% DV
Calories321 kcal
Total fat18.5 g24%
Saturated fat10.12 g51%
Trans fat0.4 g
Sodium682 mg30%
Total carbohydrate8.4 g3%
Fiber0.4 g1%
Protein29 g58%

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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How Many Calories in 1 Serving of Creamy squid casserole?

ServingAmountCalories
1 serving (medium)220 g321 kcal
1 tablespoon (grated)30 g44 kcal
100 g100 g146 kcal
1 piece (small)140 g204 kcal
1 cup (medium)200 g292 kcal
1 cup (large)280 g409 kcal
1 serving (large)320 g467 kcal
1 piece (jumbo)380 g555 kcal

Calculated from 146 calories per 100 g.

Frequently Asked Questions About Creamy squid casserole

How do you make creamy squid casserole?

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.

Why is squid in creamy squid casserole 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.

What ingredients go into creamy squid casserole?

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.

Can you use frozen squid for creamy squid casserole?

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.

How do you keep squid tender in creamy squid casserole?

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.

Should creamy squid casserole be cooked in the oven or on the stovetop?

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.

What do you serve with creamy squid casserole?

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.

Can creamy squid casserole be made ahead?

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.

How long does creamy squid casserole keep in the fridge?

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.

Can you add cheese to creamy squid casserole?

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.

Creamy squid casserole Vitamins & Minerals

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

Creamy squid casserole Glycemic Index

GLYCEMIC INDEX

18
Low
0 Low5570100

GLYCEMIC LOAD

1.5
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Creamy squid casserole

To burn the 321 calories in 1 serving (medium) (220 g):

🚶

79min

Walking (5 km/h)

🏃

33min

Running (8 km/h)

🚴

44min

Cycling

🏊

37min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Creamy squid casserole?

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.

How Nutritious Is Creamy squid casserole?

Nutrient density

High

63/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

46/ 100

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.

Is Creamy squid casserole Processed?

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.

Does Creamy squid casserole Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Creamy squid casserole Good For?

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

Creamy squid casserole Fat Profile

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.