Animal · shellfish
Squid
Squid provides 18 g of protein per 100 g (18 g per typical serving).
18gprotein / 100 g
- Per serving
- 18 g (1 cup · 100 g)
- Calories
- 92 kcal / 100 g
- Protein density
- 19.6 g / 100 kcal
PDCAAS
1.00
Scale 0–1 (capped at 1.0)
DIAAS
98%
High quality
Leucine
1.4 g
1.4 g per serving
Digestion
Fast
Best: Post-workout
Limiting amino acid
None (complete protein)
All 9 essential amino acids covered
Nutrition per 100 g
- Protein 18 g 74% kcal
- Fat 1.4 g 13% kcal
- Carbs 3.1 g 13% kcal
| Calories | 92 kcal |
|---|---|
| Leucine | 1,400 mg (7.8% of protein) |
| Lysine | 1,500 mg |
| Typical serving | 1 cup (100 g) |
Leucine threshold
About 2.5–3 g of leucine per meal maximally switches on muscle protein synthesis.
2.5 g
One serving (1 cup) = 1.4 g leucine
About 1.8 servings reach the threshold, or combine with a leucine-rich food.
Pair it with
- Vegetables & whole grainsAlready a complete protein. Pair for fiber and micronutrients.
- Rice, potatoes or quinoaCarbohydrates help refuel after training.
Cost & footprint
- Cost per gram of protein
- $0.062
- Cost for 30 g protein
- ≈ $1.86
- Carbon footprint
- 7.8 kg CO₂e / kg
LowHigh
US retail estimates; prices and emissions vary by region and producer.