Rice with squid, Puerto Rican style: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Arroz con Calamares, a delicious Puerto Rican dish, features tender squid simmered in a rich, savory tomato-based sauce with sofrito, then cooked with rice until all the flavors meld beautifully. --- RECIPE --- Servings: 4 Prep Time: 20 minutes Ingredients: - 2 tbsp olive oil - 1 lb squid, cleaned and cut into rings - 0.5 cup sofrito - 0.25 cup tomato sauce - 1 packet Sazón with Achiote - 1 tsp dried oregano - 2 cups medium-grain rice - 3 cups fish or chicken broth - 0.25 cup green olives (optional) - Salt and pepper to taste - Chopped cilantro for garnish Instructions: 1. Heat olive oil in a large pot or caldero over medium-high heat. Add squid and cook for 2-3 minutes until lightly seared; remove and set aside. 2. Add sofrito to the pot and cook for 3-5 minutes until fragrant. 3. Stir in tomato sauce, Sazón, and oregano. Cook for 1 minute. 4. Add rice and stir to coat thoroughly. Cook for 2 minutes. 5. Pour in broth, add green olives (if using), salt, and pepper. Bring to a boil. 6. Return squid to the pot. Reduce heat to low, cover tightly, and simmer for 20-25 minutes, or until all liquid is absorbed and rice is tender. 7. Fluff with a fork, garnish with cilantro, and serve.
Per 100g reference serving, Rice with squid, Puerto Rican style provides 264 kcal of energy, 8.87g protein (14% of calories), 29.3g total carbohydrates (45% of calories, including 0.8g dietary fiber and 1.1g sugars), and 11.8g total fat (41% of calories).
Vitamins Profile in Rice with squid, Puerto Rican style (Per 100g)
Track how Rice with squid, Puerto Rican style contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 22.7 mg | 25.2% DV |
| Vitamin B12 (Cobalamin) | 0.47 µg | 19.6% DV |
| Vitamin A (RAE) | 25 µg | 2.8% DV |
| Vitamin E (Alpha-Tocopherol) | 3.14 mg | 20.9% DV |
| Vitamin K (Phylloquinone) | 6.4 µg | 5.3% DV |
| Vitamin B1 (Thiamin) | 0.161 mg | 13.4% DV |
| Vitamin B2 (Riboflavin) | 0.198 mg | 15.2% DV |
| Vitamin B3 (Niacin) | 2.41 mg | 15.1% DV |
| Vitamin B6 (Pyridoxine) | 0.136 mg | 8% DV |
| Total Folate (Vitamin B9) | 54 µg | 13.5% DV |
| Folate (Dietary Folate Equivalents) | 84 µg | 21% DV |
| Natural Food Folate | 10 µg | 2.5% DV |
| Choline | 29.8 mg | 5.4% DV |
| Preformed Retinol | 4 µg | 0.4% DV |
| Beta-Carotene | 223 µg | 6.2% DV |
| Alpha-Carotene | 4 µg | 0.3% DV |
| Beta-Cryptoxanthin | 56 µg | 9.3% DV |
| Lutein + Zeaxanthin | 32 µg | 0.3% DV |
| Lycopene | 746 µg | 7.5% DV |
Minerals & Electrolytes in Rice with squid, Puerto Rican style (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1.81 mg | 10.1% DV |
| Calcium (Ca) | 29 mg | 2.2% DV |
| Magnesium (Mg) | 25 mg | 6% DV |
| Potassium (K) | 198 mg | 4.2% DV |
| Zinc (Zn) | 1.03 mg | 9.4% DV |
| Selenium (Se) | 22.9 µg | 41.6% DV |
| Phosphorus (P) | 128 mg | 10.2% DV |
| Copper (Cu) | 0.845 mg | 93.9% DV |
| Sodium (Na) | 559 mg | 24.3% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.137 g | 27.4% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.058 g | 11.6% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.132 g | 8.2% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.32 g | 9.5% DV |
| Monounsaturated Fat (MUFA) | 7.34 g | 24.5% DV |
| Polyunsaturated Fat (PUFA) | 1.67 g | 8.3% DV |
| Saturated Fat (SFA) | 1.9 g | 9.5% DV |
| Dietary Cholesterol | 93 mg | 31% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Rice with squid, Puerto Rican style contains 264 calories (kcal), 8.87g of protein, 29.3g of carbohydrates (0.8g fiber, 1.1g total sugars), and 11.8g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Rice with squid, Puerto Rican style has an estimated food pH of 6.2 and a Potential Renal Acid Load (PRAL) score of 3.9 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Rice with squid, Puerto Rican style: Molluscs. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Rice with squid, Puerto Rican style by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.