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Like meat, fish and poultry, squid and
octopus provide high-quality proteins with sufficient amounts of all the
essential amino acids. Both have less saturated fat than meat and small
amounts of omega-3 fatty acids, a group that includes the essential
fatty acid linolenic acid, plus ecosapentaenoic acid (EPA) and
dicosahexanoic acid (DHA), the primary unsaturated fatty acids in oils
from fish.
However, like shellfish, squid and octopus
may be a significant source of cholesterol. The cholesterol content of
squid and octopus can vary from animal to animal. There is no reliable
guide to choosing the one that is lower in cholesterol. As a general
rule, the mantle (body) generally has less cholesterol than the
tentacles.
Four ounces raw squid has 1.58 g fat (0.38 g
saturated fat), 266 mg cholesterol, and 17.8 g protein. Four ounces of
raw octopus has 1 g fat (0.3 g saturated fat) and 54 mg cholesterol, and
17 g protein. The most nutritious way to serve this food is to prepare
with little or no added fat, so as to preserve the seafood's status as a
low-fat food. People who are on low-cholesterol, low-protein and
low-sodium diet should avoid this food.
When buying, look for fresh whole squid with
clear and smooth skin. The squid should smell absolutely fresh. Squid
larger than 8 inches may be tough. Choose fresh, whole baby octopus or
octopus meat that looks and smells absolutely fresh. Octopus larger than
2 to 2.5 pounds may be tough.
Always refrigerate fresh, cleaned octopus or
squid immediately and use it within a day or two. Frozen squid or
octopus will keep for one month in a 0oF freezer.
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