[Q&A] How many calories in dried squid? Are fat eating good squid?


Dried squid is a favorite drink of many people. A plate of grilled dried squid, sipped with a cool beer tower on a hot summer day has become a trademark of Vietnamese people. However, many people still do not know all about the nutritional value of dried squid and still eat it arbitrarily and indiscriminately. How many calories in dried squid? Are fat eating dried squid afraid of gaining weight? These are probably just 2 of the questions asked by fans of this dried seafood dish. To be able to answer this question, please read along and take a few minutes to follow Dung Ha Dried Agricultural Products to find out how many calories are in 100 grams of dried squid.

1. Mực khô là gì?

Dried squid, also known as dried ink, squid 1 sun. This is a famous and famous dish of the sea in Vietnam. You can easily find and buy dried squid at any coastal resort stretching from North to Central and South. Dried squid is exploited and processed entirely from 100% fresh squid or squid leaves. Fresh squid after being caught, cut open the abdomen, remove the viscera and bile. After cleaning, the ink will be dried in the sun to dry the ink. Dried squid is packed into 250gr, 350gr, 500gr and 1kg bags and sold to the market.


Dried squid has a very different flavor than fresh squid. If you eat fresh squid, you will clearly feel the characteristic fishy taste, each piece of squid is very sweet. But with dried squid, you will no longer see the fishy taste, eat extremely tough, chew for a long time in your mouth, and have a strong sweet taste from squid meat.
Whether it is fresh or dried squid, they all have their own interesting and delicious things. But the common point is that they are all used in cuisine. Dried squid is grilled with alcohol as a favorite drink for men. Or stir-fried dishes, salads, rim me,… eat very well. In terms of nutritional value, fresh squid and dried squid have similar nutritional value.


2. Nutritional value in dried squid?

Dried squid is a dish that is extremely rich in protein, essential vitamins and minerals. According to Vietnamese nutritionists, 100 grams of dried squid provides nutrients such as:

Ingredient Nutritional value
Energy 291 Kcal
Water 32.6gr
Fat 4.5gr
Protein 60gr
Glucose 2.5gr
Fiber 0gr
Sugar 0gr
Cholesterol 233mg
Vitamin A 1%
Calcium 3%
Iron 4%
Vitamin C 8%
Vitamin E 4%
Vitamin B2  24%
Vitamin B3 11%
Vitamin B6 5%
Vitamin B12 22%
Vitamin B5 5%
Folate 1%
Choline 65mg

With so much nutritional value like this. Eating dried squid many people think that there is no use. But this is completely a misconception. Eating dried squid also gives you countless uses that you do not know. Specifically:

2.1 Helps strengthen bones and teeth

Dried squid is a nutrient-dense food and may provide a number of benefits for the skeletal system and teeth.
  • The mineral content (calcium, iron, zinc, phosphorus, magnesium) found in dried squid is essential for the skeletal system. When the body does not absorb enough of these minerals, the bones and joints will not be strong, supple, durable, easily broken.
However, to maintain healthy bones and joints, in addition to using dried squid, you need to have a balanced diet and healthy lifestyle. Consume more dairy products, nuts, fish, poultry to make bones strong, supple and sustainable.

2.2 Maintain stable blood pressure

Dried squid can play a role in helping to maintain a stable blood pressure thanks to the nutritional elements contained in it.
  • Dried squid is rich in Potassium – this is a mineral involved in blood pressure regulation. Potassium helps balance water and salt levels in the body. Reduces pressure on the walls of blood vessels and the cardiovascular system. Maintaining a steady level of potassium + water can be a good way to control your blood pressure.

2.3 Improve skin beauty

  • Dried squid is a rich source of Protein and nutrients like Vitamin E, zinc, phosphorus, copper, manganese and selenium. These substances play an important role in providing nutrients to the skin and support the process of skin regeneration and repair
  • Vitamin E is a powerful antioxidant. This substance has the ability to protect the skin from the effects of free radicals and harmful agents from the environment
  • Zinc, copper and selenium play an important role in maintaining the health and smoothness of the skin.

2.4 Good for cardiovascular

  • Protein and saturated fat found in dried squid are good for the cardiovascular system. Protein is an important component required for the building and repair of self and cardiac muscle tissue. Low saturated fat in dried squid can help reduce bad cholesterol (LDL) in the blood, helping to reduce the risk of dangerous cardiovascular diseases such as heart attack, stroke, myocardial infarction, …

2.5 Iron supplement for the body

  • Dried squid can be an excellent source of iron for the body. Iron is an important mineral that plays a role in making blood and replenishing blood in the body. This is very good for people at risk of anemia and iron deficiency.
Dried squid contains a lot of nutritional value and great use for users. But if you are building a healthy diet to lose weight, you are definitely looking forward to the answer to the question of how many calories are in dried squid? Calculating the calories in dried squid will help you regulate the amount of calories consumed in a meal most effectively and without fear of weight gain and obesity.

See also: [FACT] How many calories in beef jerky? Is eating beef jerky fat?

3. How many calories are in dried squid in 100g?

Although it is a drink, a snack, but dried squid contains a lot of nutritional value. Each dish from dried squid gives people a very interesting experience. Dried squid can be made into a variety of dishes, each of which contains its own calorie count. So, 100g dried squid how many calories? This is a very interesting question and it will be answered shortly.


Below is a detailed calorie table in each type of dried squid. Looking at this calorie table, you will calculate how many calories you will consume in a meal.

Grams of dried squid Corresponding calories
100g fresh squid Provides 92 calories for the body
100g egg squid provide 155.1 calories for the body
100g dried squid provide 291 calories for the body
100g steamed squid provide 100 calories for the body
100g fried squid provide 136 calories for the body
100gr squid ink provide 350 calories for the body

This is the detailed calorie table in the inks that you can refer to. Looking at this table, you will be able to calculate how many grams of dried squid should be consumed in order not to gain weight. Knowing this amount of calories, so “are you overweight eat dried squid are you afraid of gaining weight?”.

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4. Are fat eating dried squid a lot afraid of gaining weight?

In dried squid contains vitamin, protein content is very abundant and rich. Besides, the calories are relatively low. Therefore, “being fat eating dried squid completely does not gain weight”. Not only do not gain weight, dried squid also helps you lose weight, regain a slim body very effectively. Cause because:
  • The calories in dried squid still do not meet the standard calorie requirements in a meal. On average, an adult will need to consume about 2,000 calories per day. Calculated, each meal, you need to consume 667 calories. Meanwhile, the calories in 100g of dried squid are only 291 calories. To reach the standard calorie level, you will have to consume about 300g – 400g of dried squid per meal.


So how to eat dried squid so as not to be afraid of gaining weight and obesity? Here are a few things to keep in mind:
  • Buy dried squid with appropriate dosage. Avoid buying too much and don’t use it to make the ink fly off the scent and lose nutrition
  • Store dry ink properly. Cover and store in the refrigerator
  • Buy dried ink at a reputable establishment to ensure quality
  • People with gout should limit the use of dried squid because dried squid contains a lot of protein
  • People with seafood allergies should also stay away from dried squid and sea seafood

See more: Summary of delicious and attractive dried fish that you cannot ignore

5. Some weight loss diets from dried squid?

5.1 Grilled dried squid

  1. Squeeze squid into the grill
  2. Pour alcohol on a plate and light it on fire
  3. Grill both sides of the squid evenly for 15 minutes until the squid is cooked
  4. Wrap ink in newspaper. Use a pestle to stamp the ink to make the ink tough
  5. Tear the squid into thin strands and put on a plate
  6. Squid with chili sauce


5.2 Stir-fried dried squid with sweet and sour

  1. Soak dried squid with hot water for 10 minutes to soften ink
  2. Pick up the ink, let it drain
  3. Cut squid into bite-sized pieces
  4. Put cooking oil in a pan and bring to a boil
  5. When the oil is hot, add minced garlic + minced chili to the pan and sauté for 1 minute to make the ingredients fragrant
  6. Pour the dried squid into the pan and stir for 5 minutes on medium heat so that the squid can absorb the seasoning
  7. Put fish sauce + sugar + vinegar in a separate bowl. Whisk all ingredients together. Season to taste
  8. Pour sweet and sour water into the squid pan. Stir well with high heat for 7 minutes so that the mixture blends into the squid
  9. Turn off the stove, pour the finished product onto a plate. Sprinkle white sesame + crushed roasted peanuts on top and enjoy


5.3 Dried squid mango salad

  1. Soak dried squid with warm water for 15 minutes to soften ink
  2. Pick up the ink, let it drain
  3. Using your hands, strip the ink into thin strands
  4. Peeled mangoes, thinly grated
  5. Purple onion + onion peeled, washed, thinly sliced
  6. Red bell pepper, washed and thinly sliced
  7. Put shredded squid + shredded bell pepper + shredded mango + shredded purple onion + monosodium glutamate in a separate bowl. Beat together
  8. Put fish sauce + sugar + white vinegar + minced chili pepper in a separate bowl. Mix all ingredients together. Season to taste
  9. Pour the water mixture into the salad bowl. Wear your hands, mix it all together
  10. Leave for about 5 minutes to absorb the water
  11. Remove to a plate, sprinkle roasted peanuts + laksa leaves on top and enjoy


See more: 2 Ways to make quick-eat shrimp and meat salad to cool down on summer days

6. Conclude

Above is the entire article that answers the question of how many calories dried squid has, which dried agricultural products have shared in the most detail and detail through this reading. Dried squid is a very delicious dish, the favorite of many people, consuming dried squid in a specific dose will help your family’s meal become more delicious and exotic. Excessive consumption will cause body weight to increase rapidly. Hopefully, with the above useful information, it will help your family have delicious dishes from dried squid that are good for health.
Thank you for following this article in its entirety. If you have any other information about dried ink, please leave your comment below this article and we will help you answer it as quickly as possible.
Contact to order dry ink at a good price through the Company Hotline: 1900 986865.
See more dry products, dried seafood of all kinds at Website: https://thucphamkho.vn/do-kho/
View products directly at the company’s address:
  • Address 1: No.11 Kim Dong – Giap Bat Street – Hoang Mai District – Hanoi City
  • Address 2: A10 – Alley 100 – Trung Kinh Street – Yen Hoa Ward – Cau Giay District – Hanoi City
  • Address 3: No. 02/B Quarter 3 – Trung My Tay Street 13 – District 12 – Ho Chi Minh City

See also: What seafood is taboo? Notes when eating seafood lest cause “death”?


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