Squid is suited to a number of cooking methods, including frying, baking and poaching. The seafood is an excellent source of protein and other nutrients. But because squid's dietary cholesterol levels are almost 10 times higher than that of scallops or clams, you may be tempted to pass squid by. Researchers point out that dietary cholesterol isn't the only indicator of whether a food is bad for you or not. Talk to your doctor about squid's good points and bad points.
Squid by the Numbers
A 3.5 oz. serving of squid contains 231mg cholesterol and 0.36g saturated fat. The portion has 92 calories.
Daily Recommendations
In general, you should consume fewer than 300mg of dietary cholesterol a day, notes MayoClinic.com. Squid's average portion of 231mg falls within this guideline, but doesn't allow much room for other dietary cholesterol sources. It contains less than 2 percent of the daily recommended intake of saturated fat, and about 5 percent of the daily recommended calories.
Comparisons
Shrimp, the other seafood known for its high cholesterol, contains 147mg cholesterol, or about 50 percent of the recommended cholesterol limit, compared to squid's 77 percent of the cholesterol limit. Clams, crabs, oysters, scallops and mussels all contain under 50mg cholesterol, or about 15 percent of the cholesterol limit. All are low in saturated fat.
Dietary Cholesterol
MayoClinic.com classes dietary cholesterol with trans fats and saturated fats, all of which are fatty elements which can raise your blood cholesterol level. High blood cholesterol levels increase your risk of heart disease. Keep your daily intake levels of dietary cholesterol under 300mg, advises the website.
Dietary Cholesterol vs. Saturated Fat
While it's important not to overdo foods with high dietary cholesterol, watching your consumption of saturated fat is more important, notes MayoClinic.com. Saturated and trans fats have more of an impact on your blood cholesterol level than dietary cholesterol.
Other Nutrients
According to the University of Washington, squid is an excellent source of copper and protein, and also contains omega-3 fatty acids, vitamin B12, zinc and iron.
Considerations
Squid appears to verge on being unhealthy based solely on its dietary cholesterol amounts. Yet the seafood's low level of saturated fat and calories, as well as its richness in nutrients, indicates that squid can be a heart-healthy food. Talk to your doctor about whether you can occasionally indulge in high-cholesterol foods that are also low in fat, including squid and egg yolks. People with certain conditions, such as familial hypercholesterolaemia, may need to severely control dietary cholesterol as well as saturated fat.
