1 serving (200 grams) contains 150 calories, 20.0 grams of protein, 5.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
176.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.9 g | 7% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 176.5 mg | 58% | |
| Sodium | 588.2 mg | 25% | |
| Total Carbohydrates | 11.8 g | 4% | |
| Dietary Fiber | 2.4 g | 8% | |
| Sugars | 3.5 g | ||
| protein | 23.5 g | 47% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 58.8 mg | 4% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 352.9 mg | 7% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Stir-fried squid with vegetables
Stir-fried squid with vegetables is a popular dish in East and Southeast Asian cuisine, often combining tender squid with nutrient-dense vegetables such as bell peppers, broccoli, or carrots. Squid is a low-calorie, high-protein seafood rich in essential nutrients like vitamin B12, selenium, and phosphorus. The vegetables enhance the dish's fiber, vitamin C, and antioxidant content. When prepared with minimal oil and seasoning, it can be a healthy, balanced meal providing a variety of macronutrients and micronutrients necessary for overall health while being relatively low in carbohydrates.
Health Benefits
- Squid is an excellent source of vitamin B12, supporting red blood cell formation and nervous system function.
- Rich in selenium, squid contributes to antioxidant defenses and thyroid health.
- Vegetables like bell peppers add vitamin C, which promotes immune health and skin repair.
- High protein content in squid supports muscle repair and maintenance.
- Dietary fiber from vegetables aids digestion and promotes gut health.
Dietary Considerations
Selection and Storage
Store raw squid in the refrigerator at 32°F (0°C) and use within 1-2 days for optimal freshness. Leftover cooked dish should be refrigerated and consumed within 2-3 days.
Common Questions About Stir-fried squid with vegetables Nutrition
Is stir-fried squid with vegetables high in protein?
Yes, stir-fried squid is an excellent source of protein, with 100 grams of cooked squid providing approximately 15 grams of protein. Combined with vegetables, it offers a balanced meal that is rich in essential amino acids.
Can I eat stir-fried squid with vegetables on a keto diet?
Yes, stir-fried squid with vegetables can be keto-friendly, provided you choose low-carb vegetables like zucchini, bell peppers, or spinach. Squid is naturally low in carbs, containing less than 2 grams of carbohydrates per 100 grams, which fits well into a ketogenic diet.
What are the health benefits of stir-fried squid with vegetables?
Stir-fried squid is rich in protein, omega-3 fatty acids, and important minerals like copper and selenium, which support brain and immune health. When paired with vegetables, the dish offers additional vitamins such as vitamin C and potassium. However, it should be consumed in moderation since squid is relatively high in cholesterol.
How much stir-fried squid with vegetables should I serve per person?
A typical serving size of stir-fried squid with vegetables is about 150-200 grams per person, providing a balanced portion of protein, fiber, and essential nutrients. You may adjust the portion size depending on dietary needs and calorie goals.
How does stir-fried squid compare to other seafood dishes?
Stir-fried squid is lower in fat compared to dishes like fried shrimp or salmon, while still providing lean protein. It cooks quickly and absorbs flavors well, making it versatile in stir-fry recipes. However, it is less rich in omega-3s than fatty fish like salmon or mackerel.
