Fresh Squid/Koonthal

Squid is generally considered a safe food in moderation. Squid is a good source of protein, omega-3 fatty acids, vitamin C, iron, and calcium. Most of the health benefits of squid are a result of omega-3 fatty acids that maintain good heart health, pregnancy health, healthy skin, hair, and nails, and reduce the symptoms of rheumatoid arthritis. A 3-ounce serving of uncooked squid contains around 198 milligrams of cholesterol and 13.2 grams of protein along with 0.3 grams of total saturated fat. It also contains healthy fats: 0.09 grams of monounsaturated fat, and 0.4 grams of polyunsaturated fat.