Lean, high-protein cephalopod rich in selenium, B12, and copper. Cheap seafood when bought whole; the fried calamari you know hides a clean lean protein.
Squid is everyday protein in West African coastal cooking and entered Black American kitchens through Gulf seafood culture and urban dining. Bought whole and cooked simply, it is affordable, lean, and nutrient-dense — far from the pricey appetizer it's framed as.
Squid is very lean, very high in protein, and loaded with selenium (a single serving can exceed the daily value), B12, and copper — minerals supporting thyroid function, antioxidant defense, nerve health, and iron metabolism. It carries modest omega-3s and is low in mercury. The nutritional villain is not the squid but the deep-fry-and-batter treatment that turns calamari into a fried-food calorie bomb; grilled, stewed, or stir-fried, squid is one of the leanest seafood proteins available. It also contains dietary cholesterol, though for most people this has little effect on blood cholesterol.
Squid cooks in two windows: very fast (1-2 minutes, seared or flash-fried) or very slow (45+ minutes, braised) — anything in between makes it rubbery. Clean the tube and tentacles, slice into rings. Grill hot with garlic and lemon, stir-fry, or stew low and slow in tomato sauce until tender. West African coastal cooks stew it in pepper sauces.
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