Seafood | Pescatarian Low Calorie High Protein

Squid

Teuthida Allergens: Shellfish
squid

Sourcing & Taxonomy

  • Family Loliginidae
  • Primary Cuisine Mediterranean, East Asian, Coastal
  • Seasonality Year-Round
  • Source Ocean

The Forktionary Angle

"Squid can rapidly change its skin color and pattern for camouflage or communication, making it a master of disguise in the ocean."

Definition

A cephalopod mollusk with a soft body, typically used in calamari dishes, known for its mild flavor and firm texture.

Sensory Profile

TasteMild, Slightly sweet, Briny, Umami
TextureFirm, Chewy, Tender
AromaMild, Oceanic, Fresh
AcidityLow

Technical Metrics

Best Cooked

Very quickly or very slowly

Global Catch (FAO 2020)

~4.2 million tonnes

Protein Content (raw, per 100g)

~18g

Nutrition Facts

Per 85g
Calories92 kcal
Total Fat1.4g
Saturated Fat0.4g
Trans Fat0g
Cholesterol233mg
Protein16g
Total Carbohydrate3.1g
Dietary Fiber0g
Total Sugars0g
Calcium32mg
Iron0.4mg
Potassium247mg

Chef’s Secret

Squid must be cooked either very quickly (1-2 minutes) or for a long time (45+ minutes) to achieve tenderness. Anything in between will be rubbery.

Substitutions

Best Match

Octopus

1:1

Similar texture and flavor profile, requires longer cooking.

Cuttlefish

1:1

Very similar to squid, often interchangeable in recipes, slightly firmer.

Shrimp

1:1

Different texture, but good for similar quick-cooking applications if shellfish is acceptable.

Chicken (dark meat)

1:1

Texture-wise, a stretch, but can be used in stir-fries if seafood is not an option.

Buying Guide

Look for fresh squid with a mild, ocean smell, clear eyes, and firm, moist body. Frozen is also excellent and often pre-cleaned.

Flavor Pairings

Garlic lemon chili olive oil tomato white wine parsley soy sauce.