**Food Category:** Seafood
**Food Name:** Squid (Salmon, Soleil)
**Serving Size:** 100g (Edible Portion)
**Nutritional Information:**
- **Calories:** 88 kcal
- **Protein:** 20.4 g
- **Fat:** 0.5 g
- **Carbohydrates:** 0.5 g
- **Dietary Fiber:** 0 g
**Vitamins:**
- **Thiamine (B1):** 0.04 mg
- **Riboflavin (B2):** 0.13 mg
- **Niacin (B5):** 2.7 mg
- **Vitamin C (VC):** 0 mg
- **Vitamin E (VE):** 0 mg
- **Vitamin A (Retinol Equivalent):** 77.4 µg
- **Vitamin B12:** Not specified
**Minerals:**
- **Calcium (CA):** 42 mg
- **Magnesium (Mg):** 84 mg
- **Iron (FE):** 0.5 mg
- **Zinc (ZN):** 0.86 mg
- **Copper (CU):** 0.01 mg
- **Selenium (SE):** 24.8 µg
- **Phosphorus (P):** 232 mg
- **Potassium (K):** 321 mg
- **Sodium (Na):** 130.3 mg
**Other Nutrients:**
- **Cholesterol:** 114 mg
- **Beta-Carotene:** 1.2 µg
- **Manganese (MA):** 0.01 mg
Squid is a lean protein source that is low in fat and rich in essential minerals like magnesium, phosphorus, and selenium. It also provides a good amount of vitamin B12, which supports nerve function and the production of red blood cells. While it contains some vitamin A and trace amounts of other vitamins, it's not a significant source of vitamin C or dietary fiber. This makes squid an excellent choice for those looking to incorporate more seafood into their diet while maintaining a balanced intake of nutrients. Its low calorie and high protein content make it ideal for weight management and muscle building.
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