Squid is a fresh, whole fish and a NOVA group 1 food, a source of complete protein and iodine, selenium and vitamin B12, with no added sugar or salt. It is a source of copper, selenium and vitamin B12. Work out the numbers for any portion and age below, then see the full breakdown.
Also sold as calamari.
For meat and fish the numbers that matter most are protein, saturated fat and salt. The tables below set each against age-appropriate guidance.
A serving (about 90g) provides about 13.5g of complete protein, supplying the amino acids the body needs for growth and repair. Because children need less than adults, that portion covers a large share of a younger child's daily protein.
Squid is naturally very low in fat, with about 1.26g per portion and 0g of added fat. Only around 0.36g is saturated, well within the daily maximum for every age group.
Percentages are share of the daily Nutrient Reference Value (NRV). Under UK and EU rules a food is a source of a nutrient at 15% NRV per 100g and high in it at 30%.
These tables show how the nutrients compare to daily needs across different ages, using UK Reference Nutrient Intakes (RNIs). This differs from the source of and high in labels above, which use the single adult figure (NRV) set for food packaging. Children's needs are lower, so a portion goes further.
Copper helps the body make red blood cells and supports the immune system. A serving (about 90g) contains 1.71mg. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target. These figures use safe intake levels, as no formal UK RNI is set.
Selenium helps protect cells from damage and supports the immune system. A serving (about 90g) contains 40ug. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target.
Vitamin B12 supports red blood cell formation and a healthy nervous system, and is found almost only in animal foods. A serving (about 90g) contains 1ug. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target.
Phosphorus works with calcium to build strong bones and teeth. A serving (about 90g) contains 243mg. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target.
Zinc supports the immune system, wound healing and normal growth. A serving (about 90g) contains 1.35mg. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target.
No. Squid is a fresh, whole fish and a NOVA group 1 food, cooked from its natural state with nothing added, which is very different from processed meats and ready meals.
Nutrition data from McCance and Widdowson and UK FoodData Central, per 100g raw edible portion; values are reference figures and can vary by variety and ripeness. Reference intakes: EU NRVs for labelling and UK RNIs (SACN) for age-based needs. For guidance only.