Protein Per 100g of Squid

Squid - Protein plays a crucial role in the Indian diet, especially as more people are becoming health-conscious, aiming to build muscle, lose fat, and maintain overall wellness. 

While traditional sources like paneer, dal, eggs, and chicken dominate the Indian protein conversation, seafood remains underutilized, particularly squid, an often-overlooked treasure trove of nutrition.

This blog dives deep into squid protein per 100g, its nutritional profile, benefits, how it fits into an Indian diet, comparisons with other protein sources, and delicious preparation ideas tailored for Indian taste buds.

Squid Protein Per 100g

If you're looking to boost your protein intake, squid is surprisingly rich in high-quality protein.

Squid provides about 15–16 grams of high-quality protein per 100g, making it a lean and nutritious seafood option for muscle and health support.

Here's the average nutritional breakdown of 100 grams of cooked squid:

• Protein: 15-16 grams

• Calories: 90-100 kcal

• Fat: 1.4-2 grams

• Carbohydrates: 1-2 grams

• Cholesterol: 230-250 mg

• Omega-3 Fatty Acids: Small but significant amounts

These values make squid a lean, low-calorie, and protein-rich food.

Its protein is considered “complete,” containing all nine essential amino acids that the human body cannot synthesize on its own.

Compared to some traditional Indian sources:

• Paneer (100g) has ~18g of protein but also over 20g of fat.

• A boiled egg (1 egg ~50g) has ~6g of protein and ~5g of fat.

• Toor dal (100g, raw) offers ~22g of protein but needs to be combined with rice/roti for the complete amino acid profile.

Thus, squid offers a muscle-building advantage with minimal fat, which is ideal for people targeting lean muscle growth or fat loss.

Health Benefits of Eating Squid

Beyond just protein, squid comes loaded with micronutrients and health-boosting compounds. Here’s how squid benefits your overall health:

✔ Rich in Essential Minerals

Squid is a good source of phosphorus, zinc, selenium, and copper. These minerals support energy metabolism, immunity, and hormone balance.

✔ Heart Health with Omega-3s

Though not as omega-rich as salmon, squid still contains decent levels of omega-3 fatty acids, which help reduce inflammation, support heart health, and improve cognitive function.

✔ Supports Muscle Recovery

Squid’s high-quality protein assists in tissue repair, muscle growth, and post-exercise recovery, making it excellent for athletes and fitness enthusiasts.

✔ Low in Saturated Fat

Compared to red meats and even paneer, squid is very low in saturated fat, reducing the risk of cholesterol buildup and heart disease.

✔ May Aid Weight Management

Due to its high satiety index and low calorie content, squid can keep you full for longer, helping reduce overall calorie intake.

In short, squid is more than just protein, it’s a powerhouse of balanced nutrition.

Is Squid Safe and Suitable for Indian Diets?

You might be wondering is squid safe to eat regularly in India? When sourced and cooked properly.

✔️ Availability in Indian Markets

Squid, known as kalamari, koonthal (Malayalam), kanava (Tamil), or loligo, is available fresh in coastal regions and frozen in metro cities.

Indian fish markets and online seafood platforms (like Licious, FreshToHome, etc.) offer cleaned squid.

✔️ Affordability

Squid is relatively affordable compared to other seafood like prawns or salmon, especially when bought fresh from local fish markets.

✔️ Cultural Acceptability

While squid may not be mainstream in North Indian cuisine, it’s widely eaten in Kerala, Tamil Nadu, Goa, and coastal Maharashtra.

With simple masala or coconut-based preparations, squid can easily be adapted to Indian palates.

✔️ Who Should Avoid Squid?

Individuals with shellfish allergies, high cholesterol, or sodium-restricted diets should moderate or consult a nutritionist before including squid regularly.

Squid can easily be incorporated into both non-vegetarian and flexitarian Indian diets.

Squid vs Other Popular Protein Sources in India

Let’s compare squid’s protein profile and benefits with other common Indian protein sources per 100 grams:

Verdict: While chicken still leads in pure protein content, squid offers a unique blend of lean protein, minerals, and omega-3s, making it an ideal seafood choice.

For people who want to mix up their protein sources or follow a high-protein diet with variety, adding squid once or twice a week is a smart nutritional strategy.

Best Indian Recipes Using Squid

You might be wondering how I cook squid Indian-style. Squid is incredibly versatile and adapts beautifully to Indian spices and masalas.

Here are some regional and delicious ideas:

🌟 Kerala-Style Squid Roast (Koonthal Roast)

• Made with coconut oil, shallots, curry leaves, and masala.

• Dry roast style, served with Kerala parotta or rice.

🌟 Goan Squid Curry

• Uses coconut milk, tamarind, and Goan masala.

• Perfect with steamed rice.

🌟 Squid Masala Fry

• Marinated with turmeric, red chili, pepper, and shallow-fried.

• Tastes great as a side with dal and rice.

🌟Squid Pepper Fry

• Crushed black pepper, garlic, and onion base.

• A protein-packed snack for gym-goers.

🌟Squid Tikka or Grill

• Marinate in yogurt, lemon, and tandoori spices.

• Grill a high-protein, low-fat appetizer.

Squid cooks quickly, usually within 3–5 minutes. Overcooking makes it rubbery, so quick stir-fries or fast grills are best.

How to Include Squid in a Balanced Indian Diet?

Now that you know the benefits, here’s how to include squid smartly in your weekly meal plan:

✅ Post-Workout Meal

Pair grilled squid with boiled sweet potatoes or brown rice. You’ll get lean protein + complex carbs for muscle recovery.

✅ Low-Calorie Dinner

Make squid pepper fry with a side of sautéed vegetables or a quinoa bowl. Perfect for weight loss.

✅ High-Protein Lunch

Prepare squid curry with roti or rice and a salad. It’s flavorful yet balanced.

✅ Healthy Snack

Air-fried squid rings with chutney or hummus make a nutritious, protein-rich snack alternative to pakoras or samosas.

✅ Weekly Meal Rotation

Add squid once or twice weekly as a substitute for chicken or fish to diversify your amino acid intake.

Final Thoughts

If you’re an Indian trying to increase protein intake, manage weight, or build muscle, squid offers a fantastic alternative to the usual chicken, paneer, or dal-based proteins.

It delivers 15-16 grams of high-quality protein per 100g, is low in fat and calories, and offers essential minerals and omega-3s that support overall health.

Whether you're into fitness, general wellness, or just want tasty meals with a nutrition boost, squid deserves your attention.