Nutritional Facts: Mediterranean Squid With Mushrooms and Tomatoes

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  1 lb (454g)
squid
2 teaspoons (9g)
vegetable oil
1 cup (0g)
oyster mushrooms
3/4 cup (120g)
onions
1 cup (180g)
plum tomatoes
3 tablespoons (25g)
black olives
1/2 teaspoon (0g)
oregano
3 tablespoons (44g)
fresh lemon juice
1 1/2 tablespoons (20g)
olive oil
1 teaspoon (3g)
garlic
1 to taste (10g)
fresh parsley
Total 1 serving
Alanine (g) 4.3 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 4 1
Alcohol (g) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Arginine (g) 5.2 0.0 n/a 0.1 0.0 0.0 0.0 n/a 0.0 0.0 n/a 5 1
Ash (g) 6.4 0.0 n/a 0.4 0.9 0.6 0.0 0.1 0.0 0.0 n/a 8 2
Aspartic acid (g) 6.8 0.0 n/a 0.1 0.2 0.0 0.0 n/a 0.0 0.0 n/a 7 2
Caffeine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Calcium (mg) 145.4 0.0 n/a 27.6 18.0 22.2 2.7 2.7 0.2 5.1 n/a 224 56
Calories 418.0 79.6 n/a 48.0 32.4 29.0 0.4 9.7 179.0 4.2 n/a 800 200
Calories (kj) 1,749.4 332.9 n/a 199.2 133.2 121.2 1.9 40.3 749.0 17.4 n/a 3,345 836
Carbohydrates (g) 14.0 0.0 n/a 11.2 7.0 1.6 0.1 3.1 0.0 0.9 n/a 38 9
Cholesterol (mg) 1,058.8 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 1,059 265
Copper (mg) 8.6 0.0 n/a 0.0 0.1 0.1 0.0 0.0 0.0 0.0 n/a 9 2
Cystine (g) 0.9 0.0 n/a 0.0 0.0 n/a 0.0 n/a 0.0 0.0 n/a 1 0
Dietary Fiber (g) 0.0 0.0 n/a 2.0 2.2 0.8 0.1 0.1 0.0 0.1 n/a 5 1
Folate (mcg) 22.7 0.0 n/a 22.8 27.0 0.0 0.4 8.8 0.0 0.1 n/a 82 20
Folate, DFE (mcg) 22.7 0.0 n/a 22.8 27.0 0.0 0.4 8.8 0.0 0.1 n/a 82 20
Folate, food (mcg) 22.7 0.0 n/a 22.8 27.0 0.0 0.4 8.8 0.0 0.1 n/a 82 20
Folic acid (mcg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Fructose n/a n/a n/a 1.5 2.5 n/a 0.0 0.5 n/a n/a n/a 5 1
Galactose n/a n/a n/a 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a 0 0
Glucose (dextrose) n/a n/a n/a 2.4 2.3 n/a 0.0 0.4 n/a n/a n/a 5 1
Glutamic acid (g) 9.6 0.0 n/a 0.3 0.8 0.0 0.0 n/a 0.0 0.0 n/a 11 3
Glycine (g) 4.4 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 5 1
Histidine (g) 1.4 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 1 0
Hydroxyproline n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
Iron (mg) 3.1 0.0 n/a 0.3 0.5 0.8 0.1 0.0 0.1 0.0 n/a 5 1
Isoleucine (g) 3.1 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 3 1
Lactose n/a n/a n/a 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a 0 0
Leucine (g) 5.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 5 1
Lysine (g) 5.3 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 5 1
Magnesium (mg) 150.0 0.0 n/a 12.0 19.8 1.0 0.5 2.7 0.0 0.7 n/a 187 47
Maltose n/a n/a n/a 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a 0 0
Manganese (mg) 0.2 n/a n/a 0.2 0.2 0.0 0.0 0.0 0.0 0.0 n/a 1 0
Methionine (g) 1.6 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 2 0
Monounsaturated Fat (g) 0.5 2.5 n/a 0.0 0.1 2.0 0.0 0.0 14.8 0.0 n/a 20 5
Niacin (mg) 9.9 0.0 n/a 0.1 1.1 0.0 0.0 0.0 0.0 0.0 n/a 11 3
Pantothenic acid (mg) 2.3 0.0 n/a 0.1 0.2 0.0 0.0 0.1 0.0 0.0 n/a 3 1
Phenylalanine (g) 2.5 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 3 1
Phosphorus (mg) 1,004.2 0.0 n/a 34.8 43.2 0.8 0.2 3.5 0.0 4.3 n/a 1,091 273
Phytosterols n/a 87.1 n/a 18.0 12.6 n/a 0.3 n/a 44.8 n/a n/a 163 41
Polyunsaturated Fat (g) 2.4 4.9 n/a 0.0 0.1 0.2 0.0 0.0 2.1 0.0 n/a 10 2
Potassium (mg) 1,117.8 0.0 n/a 175.2 426.6 2.0 2.1 45.6 0.2 11.2 n/a 1,781 445
Proline (g) 2.9 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 3 1
Protein (g) 70.8 0.0 n/a 1.3 1.6 0.2 0.0 0.2 0.0 0.2 n/a 74 19
Retinol (mcg) 45.4 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 45 11
Riboflavin (mg) 1.9 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 2 0
Saturated Fat (g) 1.6 1.2 n/a 0.1 0.1 0.4 0.0 0.0 2.8 0.0 n/a 6 2
Selenium (mcg) 203.6 0.0 n/a 0.6 0.0 0.2 0.0 0.0 0.0 0.4 n/a 205 51
Serine (g) 3.2 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 3 1
Sodium (mg) 199.9 0.0 n/a 4.8 9.0 185.2 0.0 0.4 0.4 0.5 n/a 400 100
Starch n/a n/a n/a 0.0 0.0 n/a n/a 0.0 n/a n/a n/a 0 0
Sucrose n/a n/a n/a 1.2 0.0 n/a 0.0 0.2 n/a n/a n/a 1 0
Sugar (g) 0.0 0.0 n/a 5.1 4.7 0.0 0.0 1.1 0.0 0.0 n/a 11 3
Theobromine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Thiamin (mg) 0.1 0.0 n/a 0.1 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Threonine (g) 3.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 3 1
Tocopherol, alpha (mg) 5.5 1.3 n/a 0.0 1.0 0.4 0.0 0.1 2.9 0.0 n/a 11 3
Tocopherol, beta n/a n/a n/a 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0 0
Tocopherol, delta n/a n/a n/a 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0 0
Tocopherol, gamma n/a n/a n/a 0.0 0.2 0.0 0.0 n/a 0.2 n/a n/a 0 0
Total Fat (g) 6.3 9.0 n/a 0.1 0.4 2.7 0.0 0.1 20.3 0.0 n/a 39 10
Trans-monoenoic Fat n/a 0.0 n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a 0 0
TransFatty acids n/a 0.0 n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a 0 0
Tryptophan (g) 0.8 0.0 n/a 0.0 0.0 n/a 0.0 n/a 0.0 0.0 n/a 1 0
Tyrosine (g) 2.3 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 2 1
Valine (g) 3.1 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 3 1
Vitamin A, IU (IU) 150.0 0.0 n/a 2.4 1,499.4 101.6 2.8 2.7 0.0 0.3 n/a 1,759 440
Vitamin A, RAE (mcg) 45.4 0.0 n/a 0.0 75.6 5.0 0.1 0.0 0.0 0.0 n/a 126 32
Vitamin B-12 (mcg) 5.9 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 6 1
Vitamin B-6 (mg) 0.3 0.0 n/a 0.1 0.1 0.0 0.0 0.0 0.0 0.0 n/a 1 0
Vitamin C (mg) 21.4 0.0 n/a 8.9 24.7 0.2 0.0 17.1 0.0 0.9 n/a 73 18
Vitamin D (IU) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Water (g) 356.9 0.0 n/a 106.9 170.1 20.2 0.0 40.8 0.0 1.6 n/a 697 174
Zinc (mg) 7.0 0.0 n/a 0.2 0.3 0.1 0.0 0.0 0.0 0.0 n/a 8 2

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