Cuttlefish
Cooked cuttlefish, similar to squid: high protein, very little fat, best cooked fast or very slow.
Nutrition per 100 g
Standardised to 100 g of cuttlefish, cooked for fair comparison. Typical serving: 100 g cooked — 158 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 158 kcal | 158 kcal | 100 kcal |
| Protein | 32.5 g | 32.5 g | 20.6 g |
| Carbohydrate | 1.6 g | 1.6 g | 1 g |
| Fat | 1.4 g | 1.4 g | 0.9 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of cuttlefish, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 203 µg | 203 µg | 23% |
| Vitamin C | 8.5 mg | 8.5 mg | 9% |
| Thiamin | 0.017 mg | 0.017 mg | 1% |
| Riboflavin | 1.7 mg | 1.7 mg | 131% |
| Niacin | 2.2 mg | 2.2 mg | 14% |
| Vitamin B6 | 0.27 mg | 0.27 mg | 16% |
| Folate | 24 µg | 24 µg | 6% |
| Vitamin B12 | 5.4 µg | 5.4 µg | 225% |
| Pantothenic acid | 0.9 mg | 0.9 mg | 18% |
| Minerals | |||
| Calcium | 180 mg | 180 mg | 14% |
| Iron | 10.8 mg | 10.8 mg | 60% |
| Magnesium | 60 mg | 60 mg | 14% |
| Phosphorus | 580 mg | 580 mg | 46% |
| Potassium | 637 mg | 637 mg | 14% |
| Sodium | 744 mg | 744 mg | 32% |
| Zinc | 3.5 mg | 3.5 mg | 32% |
| Selenium | 89.6 µg | 89.6 µg | 163% |
| Copper | 1 mg | 1 mg | 111% |
| Manganese | 0.21 mg | 0.21 mg | 9% |
Source: USDA FoodData Central — Mollusks, cuttlefish, mixed species, cooked, moist heat
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat cuttlefish?
- A concentrated protein food for the calories it costs.
- Cooked cuttlefish, similar to squid: high protein, very little fat, best cooked fast or very slow.
How to include it
- Cook to a safe temperature and serve with vegetables or a whole grain.
- Typical pairing ideas: Garlic, Tomato, White wine.
Things to consider
- Preparation and added fat, salt or sugar change the numbers more than the raw food does.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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