Squids are the smallest clams and, therefore, Generally, they are the most sought after, according to the SeafoodHealthFacts website. org. Squids grow on the Pacific coast and, like other clams, are low in fat and a good source of protein. Knowing the nutrition facts of squid can help you learn how to fit into a healthy diet.
Low Calorie Choice
If you see your own calorie intake, squid is a good choice with 130 calories in a 3-ounce cooked serving. In comparison, the same serving of white chicken meat contains 140 calories. Most Americans already eat more calories than they need, according to the 2010 Dietary Guidelines for Americans and finding ways to lower calories here and elsewhere can help you get or maintain a healthier weight.
High quality protein
With 22 grams of calories in a 3-ounce serving, squid is a good source of protein. Proteins need to be varied, depending on age and gender, although most women need 46 grams of protein per day and men need 56 grams per day. One serving meets 40% or more of the daily proteins that are needed. In addition, as a source of animal protein, squids contain all the essential amino acids, which means they are a source of high quality protein.
Squids are also very low in fat; In fact, they are low in fat than white chicken meat and do not contain saturated fats. A 3-ounce serving of cooked clams contains only 2 grams of total fat. Consuming excess fat and saturated fat increases your risk of heart disease, says the 2010 Dietary Guidelines for Americans. To reduce your risk, limit your intake of total fats from 20 to 35% of calories and your total intake of saturated fats to less than 10% of calories. Squids can help you limit your total fat and your intake of saturated fats.
Sodium and Potassium
Squids are a natural source of sodium, but they also provide potassium. A 3-ounce serving contains 95 milligrams of sodium and 530 milligrams of potassium. A high intake of sodium increases blood pressure and, you should limit your daily intake to less than 2. 300 milligrams or less than 1. 500 milligrams in case you already suffer from blood pressure. However, potassium in food decreases the effects of sodium on blood pressure, says the 2010 Dietary Guidelines for Americans. You should get 4. 700 milligrams of potassium per day.
Vitamins and minerals
Squids are a good source of vitamins A and C and also iron with 10, 30 and 130% of the daily value, respectively, in a 3-ounce serving.Clams can also help you meet your daily calcium needs. Vitamin A is a fat-soluble vitamin that is important for sight and immune health. Water-soluble vitamin C improves your body's ability to fight infections and also helps heal wounds. Iron generates oxygen from the lungs to the rest of your body and, if you do not get enough in your diet can lead to anemia.