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Squid with vegetables Calories
High-protein squid dish cooked with vegetables
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Squid with vegetables (200 g) has 184 calories. That works out to 92 calories per 100 g. It contains 9.6 g of carbs, 26.8 g of protein, 4.2 g of fat and 2.4 g of fiber. Its 56 µg of Selenium covers 102% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
Squid with vegetables Nutrition Facts
Selected: 1 serving (medium) · 200 g
184
KCAL / 200G
Carbs
9.6g
· 3% DV
Protein
26.8g
· 54% DV
Fat
4.2g
· 5% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 21% · Protein 58% · Fat 21%
Squid with vegetables nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 184 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 1.1 g | 6% |
| Trans fat | 0 g | |
| Sodium | 420 mg | 18% |
| Total carbohydrate | 9.6 g | 3% |
| Fiber | 2.4 g | 9% |
| Protein | 26.8 g | 54% |
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 Squid with vegetables?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 184 kcal |
| 1 piece (small) | 90 g | 83 kcal |
| 100 g | 100 g | 92 kcal |
| 1 serving (small) | 120 g | 110 kcal |
| 1 piece (medium) | 140 g | 129 kcal |
| 1 cup (medium) | 180 g | 166 kcal |
| 1 cup (large) | 260 g | 239 kcal |
| 2 piece (double) | 280 g | 258 kcal |
| 1 serving (large) | 300 g | 276 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Squid with vegetables
How do you make squid with vegetables?
Squid with vegetables is made by cooking cleaned squid with chopped vegetables in a pan. Soften the vegetables first, then add the squid and cook it quickly over high heat or braise it gently until tender; avoid an in-between cooking time.
Why does squid with vegetables turn rubbery?
Squid with vegetables can turn rubbery when the squid is cooked for a moderate length of time. Cook it very quickly over high heat or continue cooking it gently until tender; stopping between these approaches often leaves squid tough.
What vegetables go well in squid with vegetables?
Onion, bell pepper, tomato, and garlic work especially well in squid with vegetables. Zucchini and mushrooms are also good additions, but use watery vegetables sparingly so they do not release enough liquid to stew the squid.
What should you serve with squid with vegetables?
Serve squid with vegetables alongside rice, crusty bread, or plain pasta to make it a more filling meal. A crisp green salad with lemon is a lighter option, and a squeeze of fresh lemon over the squid brightens its savory flavor.
Can you use frozen squid for squid with vegetables?
Yes, frozen squid works well for squid with vegetables. Thaw it in the refrigerator, drain it, and pat it dry before cooking; excess water can make the vegetables steam and prevent the squid from browning properly.
Do you need to tenderize squid for squid with vegetables?
No special tenderizing step is required for squid with vegetables if you cook the squid appropriately. A long acidic marinade is not a reliable shortcut and can affect its texture; focus instead on very quick cooking or a gentle, longer braise.
Which sauce goes with squid with vegetables?
A simple garlic, olive oil, and lemon dressing suits squid with vegetables without covering up the seafood. Add lemon near serving time rather than leaving the squid in an acidic sauce for a long period, which may alter its texture.
Can squid with vegetables be baked instead of pan-cooked?
Yes, squid with vegetables can be baked in a covered dish, though a pan makes it easier to control the squid’s texture. Keep the ingredients from drying out, and cook until the squid is tender rather than relying on a fixed time.
How should you store leftover squid with vegetables?
Store leftover squid with vegetables in a covered container in the refrigerator once it has cooled, and eat it promptly. Reheat only the portion you need, briefly and thoroughly; repeated heating tends to make squid tougher.
Is squid with vegetables a healthy meal?
Squid with vegetables can be a nutritious meal, combining protein from squid with vegetables. For a lighter preparation, use a moderate amount of oil and avoid deep-frying; the dish’s overall balance also depends on what you serve alongside it.
Squid with vegetables Vitamins & Minerals
Vitamins
B12
2.2µg · 92% DV
B3
5.2mg · 33% DV
B2
0.24mg · 18% DV
B5
0.9mg · 18% DV
Minerals
Selenium
56µg · 102% DV
Phosphorus
380mg · 54% DV
Copper
0.36mg · 40% DV
Iodine
56µg · 37% DV
Sodium
420mg · 18% DV
Potassium ⭐
560mg · 16% DV
Squid with vegetables Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Squid with vegetables
To burn the 184 calories in 1 serving (medium) (200 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.
What is Squid with vegetables?
Squid with vegetables combines squid with vegetables, cooked together as a seafood dish. In Turkey, the exact mix and method vary from kitchen to kitchen; the vegetables add colour and a gentle sweetness. Properly cooked squid is tender with a slight bite, while cooking it for too long can make it chewy.
It may be served as a main dish or as part of a seafood spread, often with lemon and salad; rice or bread can make it a more filling meal. The dish is notable for its protein, providing 13.4 g per 100 g. For a lighter plate, use plenty of vegetables and keep the added oil modest.
How Nutritious Is Squid with vegetables?
Nutrient density
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.
Satiety score
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.
Is Squid with vegetables Processed?
NOVA 2
Minimally 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 Squid with vegetables Contain Allergens?
No known major allergens
Which Diets Is Squid with vegetables 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
Squid with vegetables Fat Profile
SATURATED
1.1g
MONOUNSATURATED
1.24g
POLYUNSATURATED
0.62g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.