Squid Ink Risotto
Squid Ink Risotto, or Risotto al Nero di Seppia, is a striking Italian dish, particularly popular in coastal regions like Venice and Trieste. It features creamy Arborio rice cooked with squid ink, which gives it a dramatic black color and a rich, briny seafood flavor, along with ingredients like white wine, onion, and sometimes a touch of tomato or parsley.
🍽️ Nutrition at a glance
This dish is moderately high in carbohydrates from the rice and provides a good amount of protein from the squid. It also offers key nutrients like iron and antioxidants from the squid ink, with a typical serving containing roughly 400-600 calories depending on portion size and added fats like butter or cheese.
Nutrition breakdown
| Calories | 450 kcal |
| Protein | 22 g |
| Carbs | 55 g |
| Fat | 15 g |
| Fiber | 2 g |
| Sugar | 3 g |
| Sodium | 850 mg |
| Iron | 4.5 mg |
| Selenium | 45 mcg |
| Phosphorus | 280 mg |
| Vitamin B12 | 2.8 mcg |
| Zinc | 3.2 mg |
| Copper | 1.5 mg |
| Vitamin B6 | 0.4 mg |
| Niacin (B3) | 5.5 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, the dish showcases Italy's coastal culinary traditions, using a foraged ingredient (squid ink) to transform a simple risotto into a visually stunning and flavorful experience. Nutritionally, squid ink is unique for its high iron content and potential antioxidant properties, making it more than just a natural food coloring.
