Fried Squid Recipe

Ingredient description Matched product Energy (calories)
200g squid Mollusks · squid · mixed species · raw - 200 g 184 kcal
1 egg Egg · whole · raw · fresh - 1 medium 63 kcal
50g flour Wheat flour · white · all-purpose · enriched · bleached - 50 g 182 kcal
50g bread crumbs Bread · white · commercially prepared (includes soft bread crumbs) - 50 g 133 kcal
4
Main Ingredients
1
Servings per recipe
344 g
Servings size
Amount per 344 g= 1 serving(s)
  • Energy (calories)：562kcal
    26%
  • Protein：46.28g
    85%
  • Fat：9.1g Why gray?
    19%
  • Carbohydrates：69.34g
    28%
Calorie breakdown
  • Protein: 35%
    195kcal
  • Fat: 14%
    81kcal
  • Carbohydrates: 51%
    285kcal
The chart shows the percentage of calories intake (energy) coming from the respective macronutrients (fats, protein and carbohydrates).
Omega 6 : Omega 3
1:1
20:1
1:1
Both fatty acids are essential, but nowadays the majority of western diets include excessive amounts of Omega 6 acid.

The ratio shows whether the proportion of both fatty acids in your diet is optimal. Red color means too much of Omega 6 or too little of Omega 3. The data are rounded off and approximate.

General

  • Energy
    26%
    562 kcal
  • Water
    8%
    214.78 g

Carbohydrates

  • Carbohydrate
    28%
    69.34 g
  • Fiber
    11%
    2.7 g
  • Sugars, total
    3.13 g
  • Starch
    18.59 g

Lipids

  • Total lipid (fat)
    19%
    9.1 g
  • Total polyunsaturated
    2.896 g
  • Omega 3 (n-3)
    1.104 g
  • Omega 6 (n-6)
    1.433 g
  • Total monounsaturated
    2.167 g
  • Total saturated
    as low as possible
    2.518 g
  • Total trans
    as low as possible
    0.03 g
  • Cholesterol
    as low as possible
    630 mg

Protein + aminoacids

  • Protein
    85%
    46.28 g
  • Tryptophan
    165%
    0.529 g
  • Threonine
    144%
    1.838 g
  • Isoleucine
    163%
    1.979 g
  • Leucine
    122%
    3.291 g
  • Lysine
    121%
    2.945 g
  • Methionine + Cystine
    144%
    1.746 g
  • Methionine
    1.028 g
  • Cystine
    0.718 g
  • Phenylalanine + Tyrosine
    158%
    3.343 g
  • Phenylalanine
    1.862 g
  • Tyrosine
    1.482 g
  • Valine
    138%
    2.113 g

Vitamins

  • Vitamin C
    13%
    9.4 mg
  • Folate, total
    178 µg
  • Folate, DFE
    262 µg DFE
  • Vitamin B-1 (Thiamin)
    65%
    0.717 mg
  • Vitamin B-2 (Riboflavin)
    127%
    1.394 mg
  • Vitamin B-3 (Niacin)
    69%
    9.725 mg
  • Vitamin B-5 (Pantothenic acid)
    43%
    2.162 mg
  • Vitamin B-6
    19%
    0.252 mg
  • Vitamin B-12 (Cobalamin)
    125%
    2.99 µg
  • Vitamin A
    13%
    304 IU
  • Vitamin E
    20%
    3 mg
  • Vitamin D
    6%
    36 IU
  • Vitamin K
    0%
    0.4 µg
  • Isoflavones, total
    0.12 mg

Minerals

  • Calcium, Ca
    17%
    168 mg
  • Magnesium, Mg
    30%
    94 mg
  • Phosphorus, P
    90%
    632 mg
  • Iron, Fe
    35%
    6.26 mg
  • Potassium, K
    14%
    669 mg
  • Sodium, Na
    26%
    396 mg
  • Zinc, Zn
    54%
    4.35 mg
  • Copper, Cu
    437%
    3.936 mg
  • Selenium, Se
    238%
    131.1 µg
  • Manganese, Mn
    38%
    0.691 mg
Nutrition information is automatically calculated, so should only be used as an approximation.
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