Most seafood is quite nutritious, as long as it's not deep-fried or cooked with a lot of oil. Restaurants often deep-fry squid and sell it as calamari, but you can prepare it in other, healthier ways as well. Three ounces of raw squid, which equals about 85 grams, contains 80 calories and 13 grams of protein. It also provides you with 20 percent of the recommended daily value for phosphorus, riboflavin and vitamin B-12 and smaller amounts of zinc, niacin, magnesium, vitamin C, calcium, iron and vitamin B-6, as set by the Institute of Medicine. Squid is also a good source of omega-3 fatty acids.
Omega-3 Fatty Acids
Omega-3 fats are essential fatty acids found mainly in fish and other seafood, nuts and some plants. Your body cannot make them, so you must consume them in your diet. Consuming omega-3 fats might help to lower your risk for cancer, heart disease and rheumatoid arthritis. They also might help keep your memory sharp and improve your mood.
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