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  • 85098SAGB Squid Factsheet Final Lo-Res

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    Agrippina Katarina
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    Squid is a versatile ingredient that can be cooked in many ways. It is rich in various vitamins and minerals, providing over 100% of the recommended daily intake of vitamin B12 and selenium per 100 grams. Squid is also a good source of omega-3 fatty acids, providing 21% of the recommended weekly intake per 100 grams. Its nutrient composition and low levels of fat, sugar, and salt make it a healthy choice.

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    85098SAGB Squid Factsheet Final Lo-res

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    Squid is a versatile ingredient that can be cooked in many ways. It is rich in various vitamins and minerals, providing over 100% of the recommended daily intake of vitamin B12 and selenium per 100 grams. Squid is also a good source of omega-3 fatty acids, providing 21% of the recommended weekly intake per 100 grams. Its nutrient composition and low levels of fat, sugar, and salt make it a healthy choice.

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    14 views2 pages

    85098SAGB Squid Factsheet Final Lo-Res

    Uploaded by

    Agrippina Katarina
    Squid is a versatile ingredient that can be cooked in many ways. It is rich in various vitamins and minerals, providing over 100% of the recommended daily intake of vitamin B12 and selenium per 100 grams. Squid is also a good source of omega-3 fatty acids, providing 21% of the recommended weekly intake per 100 grams. Its nutrient composition and low levels of fat, sugar, and salt make it a healthy choice.

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    of 2

    The nutritional and healthy facts about shellfish

    Squid

    You may be surprised to learn that squid, a favourite


    of Mediterranean holidaymakers, is caught off the UK
    during the summer and autumn months. Most people
    know squid as calamari batter-coated rings; yet squid
    is a very versatile ingredient that can be cooked in many
    different ways.
    Rich in Vitamin B12 | Selenium | Copper | Vitamin B6
    Good source of Vitamin E | Phosphorous | Protein

    Per 100g
    of
    raw squid

    RDA for adult


    men

    RDA for adult


    women

    Vitamin B12

    200%

    200%

    Selenium

    88%

    110%

    Copper

    82%

    82%

    Vitamin B6

    49%

    57%

    Vitamin E

    30%

    40%

    Phosphorous

    34%

    34%

    Protein

    28%

    34%

    What is Omega-3?
    Omega-3 is the name for a type of
    fat found in oil-rich seafood. These
    fats cannot be made in the body,
    so a dietary supply is essential.
    What are the benefits of Omega-3?
    Their benefits are numerous and more are
    being found. Quite notably they can help
    protect the heart and are believed to reduce
    the risks of developing some forms of cancers.
    Squid & Omega-3
    Eating foods which are naturally rich in
    omega-3 remains the best way for health
    conscious consumers to up their intake.
    Most species of shellfish are either rich
    or good sources.
    Squid is a rich source:
    100g of squid will provide 21% of your
    recommended weekly intake of Omega-3
    (based on a recommended 3000mg weekly intake)

    Why are these important?


    Vitamin B12 This vitamin is important for the
    normal functioning of the brain and nervous
    system and plays a key role in the formation of
    red blood cells.
    Selenium plays a key role in the human
    bodys antioxidant defence system, preventing
    damage to cells and tissues.
    Copper helps produce red and white blood
    cells and triggers the release of iron to form
    haemoglobin. It is also important for infant
    growth, brain development, the immune
    system and for strong bones.
    Vitamin B6 helps the body to use and store
    energy from the protein and carbohydrates in
    the foods we eat. It also assists the formation
    of haemoglobin (the substance that carries
    oxygen around the body).
    Vitamin E helps protect cell membranes by
    acting as an antioxidant.
    Phosphorous helps to build strong bones
    and teeth, and to release the energy from
    the food we eat. All shellfish are a source of
    phosphorous.
    Proteins are essential components of
    muscles, skin, bones and the body as a whole.
    Did you know
    Squid contains nearly twice the amount of
    Vitamin B6 than chicken and nearly 4 times
    more than cod.
    Vitamin B12 cannot be produced by the
    human body and has to be obtained from
    animal sources in the diet.

    LOW

    LOW

    LOW

    81

    Fat

    1.7g | 2.4% RDA

    Saturated Fat
    0.3g | 1.5% RDA

    Sugars
    Trace | 0% RDA

    Salt
    0.2g | 4.6% RDA

    Calories
    4.1% RDA

    Per 100g serving


    Additional macronutrients content for 100g of raw squid

    5 good reasons to include shellfish


    regularly in your diet

    RDA for adult


    men

    RDA for adult


    women

    Vitamin A
    (Retinol)

    2%

    2%

    Vitamin B1
    (Thiamin)

    10%

    12%

    1 Shellfish provide proteins, vitamins and


    minerals, are low in fat and a wonderful
    source of the Omega-3 fatty acid.

    Vitamin B12
    (Riboflavin)

    9%

    11%

    2 Contrary to the old wifes tale, eating shellfish


    does not raise blood cholesterol.

    Vitamin D

    Trace

    Trace

    3 Shellfish are low in calories, which is perfect


    for weight loss!

    Niacin

    20%

    20%

    Sodium

    7%

    7%

    Potassium

    8%

    8%

    Calcium

    2%

    2%

    Magnesium

    9%

    10%

    Folic Acid

    6%

    6%

    Iron

    6%

    3%

    Zinc

    12%

    16%

    All nutritional facts and figures contained in these


    factsheets are from The Nutritional Benefits
    of Shellfish a fully referenced report by the
    Shellfish Association of Great Britain.

    4 Different shellfish have different health benefits


    so, to make the most of these, we should
    vary the types we eat. With over thirty UK
    species available to us, theres no excuse
    not to try something new good news for
    our taste buds and our health!
    5 A portion of shellfish constitutes
    one of your recommended
    two-a-week portions of seafood.

    Need to know how to prepare & cook shellfish?


    See our how to videos at:
    www.youtube.com/shellfishGB
    Shellfish your friends for life!
    Further factsheets are available from
    www.shellfish.org.uk or call 020 7283 8305

    www.shellfish.org.uk | www.youtube.com/shellfishGB

    Design: fruitcakedesign.com | Photos: Sylvette Peplowski | Shellfish Association of Great Britain / October 2010

    LOW

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