Salt and Pepper Squid

Salt and Pepper Squid is a popular dish featuring tender squid rings or pieces that are typically coated in a light, crispy batter and then flash-fried. It is then tossed with a fragrant mixture of salt, white pepper, and often other seasonings like chili, garlic, and spring onions. While it has roots in Cantonese cuisine, it is a beloved staple in Chinese restaurants and takeaway menus worldwide.

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🍽️ Nutrition at a glance

As a fried dish, it is relatively high in fat and provides a good source of protein from the squid. A typical serving (around 150-200g) can range from 300 to 450 calories, with the majority of calories coming from the batter and frying oil.

Nutrition breakdown

Calories	320 kcal
Protein	18 g
Carbs	22 g
Fat	18 g
Fiber	1.5 g
Sugar	1 g
Sodium	680 mg
Potassium	280 mg
Phosphorus	190 mg
Selenium	44 mcg
Vitamin B12	1.8 mcg
Niacin (B3)	2.2 mg
Iron	1.4 mg
Zinc	1.8 mg
Magnesium	35 mg

Per 1 serving (150 g) · estimated, varies by recipe

💡 What's interesting

Culturally, it's a prime example of how a simple, flavorful preparation can become a global comfort food. Nutritionally, squid itself is a lean, low-calorie source of protein, vitamin B12, and minerals like selenium, but the cooking method significantly alters its overall health profile.