Cephalopods are lean, high-yield protein — 16.2 g per 100 g. Solid foods beat liquids for satiety — form matters (Cassady & Mattes, J Am Coll Nutr 2012). Per 100 g: 79 kcal, 0.7 g fat. Squid and octopus need either very fast high heat or very slow low heat.
How should I track Mollusks, cuttlefish, mixed species, raw?
Mollusks, cuttlefish, mixed species, raw is high in iron. For the most accurate tracking of Mollusks, cuttlefish, mixed species, raw, weigh it raw and boneless. Fish loses 15–25% of its weight during cooking as water evaporates (USDA cooking yield data). If you are using canned fish, the drained weight is what matters — the difference between oil-packed and water-packed can be 40–80 calories per can. A quick drain-and-weigh habit saves you from hidden calories. Also keep in mind that smoked or cured fish has different values than fresh due to moisture loss and added salt.