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Raw Squid Roe
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Nutri-ScoreA

Raw Squid Roe

Todarodes pacificus

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Raw Squid Roe provides 92 kcal, 18g of protein, 0.5g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Raw squid roe is a delicacy known for its rich flavor and high protein content. It is often used in various culinary dishes, particularly in Asian cuisine.

Also known as:
Ika no kimoSquid eggs
Scientific NameTodarodes pacificus
Region of OriginJapan
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories92 kcal
Water
75%
Fiber0g
Total20.0g
Protein
18g(90%)
Fats
1.5g(8%)
Carbohydrates
0.5g(3%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin B1220 µg (333%)
Vitamin A150 IU (5%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Sodium300 mg (13%)
Phosphorus200 mg (20%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, raw squid roe provides essential amino acids necessary for muscle repair and growth.
✓Rich in omega-3 fatty acids, which are beneficial for heart health and reducing inflammation.
✓Contains essential vitamins and minerals, including Vitamin B12 and phosphorus, which support energy metabolism and bone health.
✓Low in carbohydrates, making it suitable for low-carb diets.

Possible Risks & Side Effects

!May contain high levels of sodium, which can be a concern for individuals with hypertension.
!Raw seafood can pose a risk of foodborne illness if not sourced from reputable suppliers.

How to Prepare & Consume

Best enjoyed raw in sushi or sashimi, or lightly cooked to preserve its delicate flavor and texture.

Smart Selection & Storage

How to Select

Choose squid roe that is firm and has a fresh ocean smell. Avoid any that appear discolored or have an off odor.

How to Store

Store in the coldest part of the refrigerator and consume within 2-3 days for best quality.

Myths vs Realities

MythRaw seafood is always safe to eat.
RealityRaw seafood can carry pathogens and should be sourced carefully.
MythAll seafood is high in mercury.
RealityWhile some seafood can be high in mercury, squid is generally considered low in mercury.
MythYou cannot eat squid roe if you are allergic to shellfish.
RealitySquid is not a shellfish, but those with seafood allergies should consult a doctor.

Healthy Recipes

Spicy Squid Roe Tartare

A refreshing tartare combining raw squid roe with zesty lime and spicy chili for a vibrant appetizer.

Ingredients
  • 200g raw squid roe
  • 1 lime, juiced
  • 1 small red chili, finely chopped
  • 1 tablespoon olive oil
  • Salt to taste
  • Fresh cilantro for garnish
Instructions
  1. 1. In a bowl, combine the raw squid roe, lime juice, chopped chili, and olive oil.
  2. 2. Season with salt to taste and mix gently to combine all ingredients.
  3. 3. Serve chilled, garnished with fresh cilantro.

Squid Roe and Avocado Sushi Rolls

Delicious sushi rolls filled with creamy avocado and raw squid roe, perfect for a healthy meal.

Ingredients
  • 100g raw squid roe
  • 1 ripe avocado, sliced
  • 2 sheets nori
  • 1 cup sushi rice, cooked
  • Soy sauce for dipping
Instructions
  1. 1. Lay a sheet of nori on a bamboo mat and spread half of the sushi rice evenly over it.
  2. 2. Place slices of avocado and half of the raw squid roe in the center.
  3. 3. Roll tightly, slice into pieces, and serve with soy sauce.

Squid Roe Salad with Citrus Vinaigrette

A light salad featuring raw squid roe, mixed greens, and a tangy citrus vinaigrette.

Ingredients
  • 150g raw squid roe
  • 4 cups mixed greens
  • 1 orange, segmented
  • 1 tablespoon olive oil
  • 1 tablespoon apple cider vinegar
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine mixed greens and orange segments.
  2. 2. In a separate bowl, whisk together olive oil, apple cider vinegar, salt, and pepper.
  3. 3. Add the raw squid roe to the salad, drizzle with vinaigrette, and toss gently.

Grilled Squid Roe Skewers

Succulent skewers of raw squid roe marinated in a savory sauce and grilled to perfection.

Ingredients
  • 200g raw squid roe
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 tablespoon honey
  • Skewers
Instructions
  1. 1. In a bowl, mix soy sauce, sesame oil, and honey to create a marinade.
  2. 2. Add the raw squid roe and let it marinate for 30 minutes.
  3. 3. Thread the squid roe onto skewers and grill for 5-7 minutes, turning occasionally.

Squid Roe and Quinoa Bowl

A nutritious bowl featuring raw squid roe, quinoa, and fresh vegetables for a balanced meal.

Ingredients
  • 100g raw squid roe
  • 1 cup cooked quinoa
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine cooked quinoa, cherry tomatoes, and cucumber.
  2. 2. Add the raw squid roe and drizzle with olive oil, salt, and pepper.
  3. 3. Toss gently to mix and serve immediately.

Squid Roe Ceviche

A zesty ceviche made with raw squid roe, lime juice, and fresh herbs for a refreshing dish.

Ingredients
  • 200g raw squid roe
  • Juice of 2 limes
  • 1 small red onion, finely chopped
  • 1/4 cup fresh cilantro, chopped
  • Salt to taste
Instructions
  1. 1. In a bowl, combine raw squid roe, lime juice, red onion, and cilantro.
  2. 2. Season with salt and mix well.
  3. 3. Let it marinate for 15 minutes before serving chilled.

Squid Roe and Spinach Frittata

A protein-packed frittata featuring raw squid roe and fresh spinach for a healthy breakfast option.

Ingredients
  • 150g raw squid roe
  • 4 eggs
  • 1 cup fresh spinach, chopped
  • Salt and pepper to taste
  • 1 tablespoon olive oil
Instructions
  1. 1. Preheat the oven to 180°C (350°F).
  2. 2. In a bowl, whisk the eggs and season with salt and pepper.
  3. 3. In an oven-safe skillet, heat olive oil, add spinach, and cook until wilted, then add squid roe and egg mixture.
  4. 4. Cook for a few minutes on the stovetop, then transfer to the oven and bake until set.

Squid Roe and Zucchini Noodles

A low-carb dish featuring spiralized zucchini noodles tossed with raw squid roe and a light garlic sauce.

Ingredients
  • 100g raw squid roe
  • 2 medium zucchinis, spiralized
  • 2 cloves garlic, minced
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a pan, heat olive oil and sauté minced garlic until fragrant.
  2. 2. Add spiralized zucchini and cook for 2-3 minutes until tender.
  3. 3. Remove from heat, add raw squid roe, season with salt and pepper, and toss to combine.

Squid Roe Stuffed Bell Peppers

Colorful bell peppers filled with a mixture of raw squid roe, rice, and spices for a nutritious meal.

Ingredients
  • 200g raw squid roe
  • 2 bell peppers, halved
  • 1 cup cooked brown rice
  • 1 teaspoon paprika
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 190°C (375°F).
  2. 2. In a bowl, mix cooked brown rice, raw squid roe, paprika, salt, and pepper.
  3. 3. Stuff the bell pepper halves with the mixture and place them in a baking dish.
  4. 4. Bake for 25-30 minutes until the peppers are tender.

Raw Squid Roe Pesto Pasta

A unique twist on traditional pesto pasta, featuring raw squid roe for added flavor and nutrition.

Ingredients
  • 100g raw squid roe
  • 200g whole grain pasta
  • 1 cup fresh basil
  • 1/4 cup pine nuts
  • 1/4 cup olive oil
  • Salt to taste
Instructions
  1. 1. Cook the whole grain pasta according to package instructions.
  2. 2. In a food processor, blend basil, pine nuts, olive oil, and salt until smooth.
  3. 3. Toss the cooked pasta with the pesto and raw squid roe, mixing gently to combine.

Frequently Asked Questions (FAQ)

Is raw squid roe safe to eat?

Yes, as long as it is sourced from reputable suppliers and handled properly.

How should I store raw squid roe?

Keep it refrigerated and consume it within a few days for optimal freshness.

Can I cook raw squid roe?

Yes, it can be lightly cooked, but it is often enjoyed raw.

What dishes can I make with raw squid roe?

It can be used in sushi, sashimi, or as a topping for rice dishes.

Is raw squid roe high in cholesterol?

Yes, it is relatively high in cholesterol, so moderation is advised.

What are the nutritional benefits of raw squid roe?

It is high in protein, omega-3 fatty acids, and essential vitamins and minerals.

Can pregnant women eat raw squid roe?

It is generally advised to avoid raw seafood during pregnancy due to the risk of foodborne illness.

How can I tell if raw squid roe is fresh?

Fresh squid roe should have a clean ocean smell and a firm texture.

Related Superfoods
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Comparisons
Raw Squid Roe vs Abalone Raw Squid Roe vs Alligator Tail Raw Squid Roe vs Alligator Tail Meat
Nutrients
Protein in Raw Squid Roe Calories in Raw Squid Roe Vitamin-c in Raw Squid Roe Magnesium in Raw Squid Roe
Featured Guides
Health Benefits of Raw Squid Roe Healthy Recipes with Raw Squid Roe
Rankings
Meats high in vitamin-b12 Meats high in protein Meats low in carbohidratos Meats low in índice glucémico