Squid (Calamari)

Squid (Calamari): Nutrition, History and Cooking Guide

Squid — cephalopod molluscs of the order Teuthida — are among the most widely eaten seafood in the world, consumed from the Mediterranean to Japan, across Southeast Asia, along the coasts of the Americas, and throughout the Pacific. The European squid (Loligo vulgaris) and the common squid (L. forbesii) are the most important species in British and Mediterranean markets; the Japanese flying squid (Todarodes pacificus) is one of the most commercially important globally. Squid has been eaten in Mediterranean cultures since ancient times — it features in Roman cookery and appears in the food traditions of every Mediterranean coastal nation. In Italian and Spanish cooking, calamari fritti (fried squid rings) and calamari ripieni (stuffed whole squid) are classic preparations. In Japan, ika sashimi — raw squid served paper-thin with soy and wasabi — showcases its delicate, clean flavour. In India, the Goan squid curry uses the robust flavours of the spice coast to complement the squid's mild sweetness.

Nutritional Value of Squid

Squid provides 92 kcal and 15.6 g of protein per 100 g, with just 1.4 g of fat — very lean and high in protein. It is an excellent source of selenium, copper, B12, phosphorus, and zinc. The omega-3 content is modest but present. Squid is also a source of taurine — an amino acid important for cardiovascular function — in meaningful quantities.

Health Benefits of Squid

Squid is a lean, nutrient-rich protein with outstanding selenium and B12 content. Selenium supports thyroid function and antioxidant defence. B12 supports neurological health. Copper supports iron metabolism and enzyme function. The cholesterol in squid is higher than most fish, but research consistently shows that dietary cholesterol has minimal impact on blood cholesterol for most people. As a lean protein source, squid fits well within all mainstream dietary guidance.

How to Select and Store Squid

Fresh whole squid should be glossy, firm, and smell of the sea — not ammonia. The skin can range from purple-red to white-brown. Cleaned squid tubes and rings are widely available and more convenient. Refrigerate fresh squid for up to two days; freeze for up to three months.

How to Cook Squid

The key to cooking squid is either very fast at high heat (two minutes maximum) or very slow at low heat (forty-five minutes minimum). Everything in between produces rubbery results. For calamari rings: coat in seasoned flour and deep-fry at 190°C for ninety seconds until golden and crispy — work in small batches. For braised squid: cook whole tubes in tomato sauce, wine, and garlic at low heat for forty-five to sixty minutes until tender. For grilled squid: score the flesh in a cross-hatch, cook on a very hot griddle for sixty to ninety seconds per side, dress with olive oil, lemon, and parsley.