Stuffed squid

Stuffed Squid Squid is a food that is prepared in different ways in different countries. It can be grilled, with pasta or fried in oil, either natural or flavored and served with a selection of sauces, with lemon, ketchup, mayonnaise, olive oil and soy sauce.


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  • 1 Nutritional properties of squid
  • The protein in squid
  • Vitamins and minerals in squid
  • Low mercury content
  • Nutrients of squid
  • benefits of squid
  • Ingredients
  • Preparation mode
  • 9 Sources

Nutritional properties of squid

The proportions of the squid’s nutrients can vary according to the type and quantity of the food, in addition to other factors that may intervene in the modification of its nutrients, depending on how the squid is prepared, its nutritional properties and characteristics may vary. Beneficial properties that the nutrients of the squid contribute to our organism

  • It helps the body absorb and use iron due to its copper content . Squids can provide the body with the 90% copper that the body needs, a trace element that plays an important role in the absorption, storage and metabolism of iron and the formation of red blood cells. Copper deficiency can show up as anemia .
  • Reduces inflammation thanks to selenium . Studies have shown that individuals with rheumatoid arthritis have low levels of selenium in their blood. Additionally, selenium is an antioxidant that can help alleviate arthritis symptoms by controlling free radicals. Squid contains 63% selenium.
  • Helps to maintain healthy skin, muscles, hair and nails due to its protein content. Protein is one of the essential nutrients that the human body needs to stay healthy. It has many health benefits, one of the most important is to keep the skin, muscles, hair and nails in shape. Among the foods rich in protein is squid.
  • Helps relieve migraine headaches thanks to its vitamin B2 content. Squids are rich in vitamin B2 (riboflavin), a nutrient that several studies have shown to reduce the frequency and duration of migraines . Although the results are preliminary, research data suggests that riboflavin supplements may be beneficial in the treatment of migraine .
  • Strengthens bones and teeth due to its phosphorous content. Like fish and shrimp, squid also contain a high amount of phosphorous mineral . Phosphorous aids calcium in the formation of bones and teeth.
  • Its high content of vitamin B12 helps reduce the risk of heart disease. Squids are good sources of vitamin B12, one of the nutrients that have been shown to reduce homocysteine ​​levels in the body. People with elevated homocysteine ​​levels have been shown to have higher rates of stroke, heart attack, and death from heart disease compared to those with normal levels.
  • It helps stabilize blood sugar levels due to its vitamin B3 content. Eating these marine cephalopods can help stabilize sugar levels through their vitamin B3 content.
  • Strengthens the immune system thanks to its zinc content . Squids are good sources of zinc. People who are deficient in zinc have been shown to be susceptible to a wide range of infectious organisms.
  • It relaxes the nerves and muscles due to its magnesium content . Squid is a good source of magnesium, a mineral that has the ability to relax nerves and muscles.
  • It helps reduce blood pressure levels because it is a food rich in potassium . Being a good source of potassium, squid helps regulate blood pressure levels, so squid can be considered a good food for people suffering from hypertension .

In addition to the 10 nutrients mentioned above, squid also contains vitamin C, folic acid, calcium, iron, and manganese. Squids are a good choice for a healthy lifestyle, whether you’re interested in losing weight or just want to make sure you provide your body with the nutrients it needs.

Protein in squid

Squids are a good source of protein. 28 grams of squid provide us with 4.4 g of protein or what is the same, 9 percent of the recommended daily value of protein. Protein is known for its role in building healthy muscles, but it’s also important for dieters, as it helps keep your appetite under control. The body processes protein slowly, which helps keep you satiated for longer.

Vitamins and minerals in squid

Squids provide us with essential vitamins and minerals. In just 28 grams of squid, we find 9 percent of the RDA for calcium, 6.1 percent of the RDA for vitamin B12, 2.8 percent of the RDA for zinc and 2 percent percent of the recommended daily value for vitamin C. Squid is also a good source of phosphorus.

Low mercury content

In recent years, government agencies such as the Environmental Protection Agency have expressed concern about the increased mercury content in fish and shellfish. Mercury is found in the oceans as a result of pollution. However, not all fish and shellfish have the same levels of mercury. Squid is one of the best fish for consumption, as it tends to contain very low amounts of mercury.

Squid Nutrients

Squid is a food rich in iodine since 100 g. of this food contain 64 mg. iodine. Among the nutritional properties of squid, it should be noted that it has the following nutrients: 0.32 mg. iron, 16.25 g. protein, 144 mg. calcium, 0 g. fiber, 280 mg. potassium, 1.08 mg. zinc, 0.70 g. of carbohydrates, 37.84 mg. magnesium, 110 mg. sodium, 77.03 ug. of vitamin A, 0.07 mg. vitamin B1, 0.15 mg. of vitamin B2, 7.04 mg. of vitamin B3, 0.50 ug. vitamin B5, 0.03 mg. of vitamin B6, 0 ug. Vitamin B7, 5.12 ug. of vitamin B9, 1.31 ug. of vitamin B12, 0 mg. of vitamin C, traces of vitamin D, 2.70 mg. of vitamin E, 0.07 ug. vitamin K, 190 mg. phosphorus, 80.40 kcal. of calories, 167.50 mg. cholesterol, 1.40 g. fat, 0.70 g. of sugar and 0 mg. of purines.

Squid benefits

The abundance of iodine that can be found in this food is beneficial for our metabolism, regulating our energy level and the proper functioning of cells. In addition, the squid’s iodine helps to take care of ourselves inside, regulating our cholesterol. Being a food rich in iodine, it also helps to process carbohydrates, strengthen hair, skin and nails. Due to its high amount of cholesterol, this food is not recommended for people who have a high level of cholesterol in their blood. Summary of the main nutrients of squid and its nutritional properties of squid corresponding to 100 grams.

  • Calories ———— 80.40 kcal
  • Fat ————– 1.40 g
  • Cholesterol ———- 167.50 mg
  • Sodium —————- 110 mg
  • Carbohydrates —— 0.70 g
  • Sugars ———— 0.70 g
  • Proteins ———— 16.25 g
  • Vitamin A ———- 77.03 ug
  • Vitamin B12 —— 1.31 ug
  • Calcium ————— 144 mg
  • Iron ————— 0.32 mg
  • Vitamin B3 ——– 7.04 mg


  • 1 l of garlic
  • 250 gr of breadcrumbs
  • 100 gr of Oregano
  • 1 paprika
  • 1 Eggs
  • 1 Oil
  • 1 salt
  • 1 vinegar
  • 1 squid

Preparation method

We clean the squid well and proceed to prepare the filling. In a bowl, place the minced garlic, the breadcrumbs, the oregano and the eggs (approximately one for every four diners), together with the squid rings cut into pieces. We remove everything very well and we introduce it in the different squid (without filling too much so that they do not burst), which can be closed by stitching them with a toothpick so that the filling does not come out. We place the stuffed squid in a saucepan that contains the oil and the paprika, fry them a little and let them cook, adding water until they are done. At the last minute we can add a drizzle of vinegar.


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