Sepia: benefits and properties

The sepia It is a cephalopod mollusk that belongs to the order of the Sepiids, which depending on where we are, can be known by different names. In Seville, for example, they are known as chocos.

They have an elongated body with 10 tentacles, tending to live in seas and oceans of salt water.

Unlike the coquinas, sepia does have a better season, being this from the month of June until the end of the year (December), although we must say that it is also possible to find them practically all year round in the market.

Sepia nutritional properties

From a nutritional point of view, as with most shellfish and shellfish, cuttlefish is a food that stands out for its high content of good quality proteins, providing the majority of essential amino acids.

They are also low in fat and therefore in calories. In fact, 100 grams of cuttlefish provide just 0.90 grams of fat and only 75.30 kilocalories. Of course, they have a high cholesterol content, so their consumption is not recommended in people with high cholesterol and triglycerides.

Regarding its content in vitamins, it contributes mainly vitamin A and vitamins of the B complex (B1, B2, B3, B6, B9 and B12), in addition to vitamin E.

It also provides minerals, among which we can highlight the presence of calcium, iron, iodine, magnesium, zinc, selenium and sodium.

Nutritional contribution of sepia


75.30 kcal


16.10 g


0.70 g

Total fat

0.90 g



Vitamin A

25 μg


0.80 mg

Vitamin B1

0.07 mg


30 mg

Vitamin B2

0.05 mg


273 mg

Vitamin B3

6.75 mg


1.20 mg

Vitamin B6

0.39 mg


64 μg

Vitamin B9

13 μg


27 mg

Vitamin E

2.40 μg


65 μg

Benefits of cuttlefish

The cuttlefish they stand out above all for their high content in proteins of high biological value (also known as good quality proteins), which means that they are rich in all the essential amino acids.

They contribute cholesterol, a nutrient erroneously insulted by many but which in fact is essential for body tissues. However, when you eat foods with a lot of saturated fat and cholesterol it is clear that it will tend to accumulate in the arteries, thus raising blood cholesterol levels.

It is an antioxidant food thanks to the presence of vitamin E, which helps prevent the body from attacks of free radicals, protecting and improving the immune system.

It also provides good amounts of B vitamins, among which we can highlight the presence of folic acid or vitamin B9 (which helps prevent defects in the placenta and the fetus, hence it is essential for all those women who want to stay pregnant women), vitamin B12 (beneficial for the nervous system, heart and brain) and vitamin B3 (essential for the process of transforming energy from macronutrients).

Images | sarsifa / jlastras This article is published for informational purposes only. You can not and should not replace the consultation with a Nutritionist. We advise you to consult your trusted Nutritionist. ThemesFoods

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