Is It Safe To Eat Calamari During Pregnancy?

Image: ShutterStock

Calamari or squid is a good source of essential fatty acids. But, can pregnant women eat calamari? Does it affect maternal and fetal health? Read this post to clarify your doubts.

It is natural for you to try your best to do everything right to provide the best for your growing baby. So, you do not step back from giving up eating things that you love. Also, you may even try something against your liking to fulfill the target of a balanced, wholesome diet.

Read on to learn if you can add calamari to your pregnancy diet.

In This Article

Key Pointers

Consuming calamari is safe during pregnancy at a limit of 5 ounces per week.
Calamari is a rich source of essential nutrients such as omega-3 fatty acids, proteins, copper, selenium, phosphorus, vitamins B2, B12, C, and iron.
Its low mercury content makes it a safe option for pregnant women.
Pregnant women allergic to calamari should avoid consuming it unless advised by a doctor.

Is It Safe To Eat Calamari During Pregnancy?

Eating five ounces of calamari every week is safe during pregnancy.

Image: Shutterstock

Consuming about five ounces of calamari every week is considered safe during pregnancy and is beneficial for your developing baby.

Calamari is the Italian name for squid, which is high in nutritional value. It is a good source of omega-3 fatty acids (1), proteins, minerals, and other essential nutrients; and is low in sodium and saturated fat content. What about the mercury levels, though?

Calamari And Mercury

Almost all seafood contains some traces of mercury. Since mercury can have adverse effects on the nervous system of your developing baby (2), you need to adhere to your dietary restrictions and stay away from seafood such as tilefish, swordfish, marlin, and king mackerel that contain a high level of mercury.

However, calamari is one of the safest seafoods to be consumed during pregnancy as it is low in mercury content and high in nutrition. However, it is important to follow the recommendations and consume it in limited quantities – not more than five ounces a week – to make the most of its goodness.

Be watchful

Check the mercury concentration of the type of squid (calamari) you choose to eat, as some varieties may have higher mercury levels than others. A study found that flying squids had three times higher total mercury concentrations compared to European squids (6).

Nutritional Values And Benefits Of Calamari

Here is the entire list of nutrients you can find in three ounces of cooked calamari serving, and how they will benefit you (3):

Nutrients	Amount	% in the recommended daily allowance (RDA)	Benefits
Copper	1.8mg	90%	Helps in the production of hemoglobinⁱThe protein in red blood cells that is responsible for carrying oxygen and eliminating carbon dioxide. Maintains the health of nervous system, blood vessels, and bones
Selenium	44mcg	63%	Regulates thyroid hormone Prevents oxidative stressⁱA condition when the body can't keep up with neutralizing the harmful effects of free radicals, i.e., cell damage.
Protein	15g	30%	Helps in repairing and building tissues in your baby Develops immunity
Phosphorus	213mg	21%	Helps build strong bones and teeth in your baby Helps form genetic material, enzymes, and cell membranes Helps release energy during metabolismⁱThe chemical processes in our bodies that create or use energy for growth and functioning.
Vitamin B2 (Riboflavin)	0.389mg	23%	Helps in metabolism
Vitamin B12	1.05mcg	18%	Helps in the formation of red blood cells and genetic material in your baby Formation of the central nervous system Regulates fat and protein metabolism
Zinc	1.48mg	10%	Helps in the production of enzymes and insulinⁱA hormone produced by the pancreas that keeps blood sugar at a healthy level in the body. in the baby
Vitamin C	3.6mg	6%	Helps build immunity in your body
Iron	0.86mg	5%	Helps in the formation of red blood cells in your baby Increases your hemoglobin level Helps increase blood flow through the uterine walls

Nutritional food need not always be lacking in flavor

. You can make it interesting to eat so that you reap its benefits while relishing the taste.

How To Consume Calamari While Pregnant?

During pregnancy, cook calamari at home with ingredients you like.

Image: Shutterstock

Here are some guidelines you must follow while consuming calamari when pregnant to obtain the best from this nutritious seafood:

Avoid eating deep-fried calamari. Deep frying reduces its nutritional value as well as adds unhealthy saturated fats, which may contribute to excessive weight gain.

Steam, grill, or sautée calamari so that the nutrients are intact and it is easy on your digestive system.
Bake calamari with fresh vegetables and other healthy ingredients that can make the dish tasty.
Sauté calamari in green salads to make a delightful snack.
Thoroughly clean the calamari and cook it well.

Experts say

The US Food and Drug Administration (FDA) recommends cooking seafood, including calamari, at 145°F (62.8°C) before consumption during pregnancy (7).

Clean the calamari well before cooking it.

Image: Shutterstock

Check the expiration date, freshness of the product, and hygiene of the store before you purchase calamari.

If you are allergic to calamari or shellfish, avoid it during pregnancy. Before you start eating the seafood, make sure to talk to your doctor to ascertain its safety. They can tell you if you need it in your diet during pregnancy.

Frequently Asked Questions

1. How does the omega-3 content in calamari benefit pregnant women and their babies?

Squid contains a small amount of Omega 3 fatty acids. Omega 3 fatty acids include DHA, EPA, and ALA, which help in fetal neurodevelopment and brain growth. Omega-3 is also known to help reduce the risk of cardiovascular problems such as coronary heart disease in women (2) (4).

2. What are some common misconceptions or myths about eating calamari while pregnant?

Studies on food taboos associated with pregnancy included squid under the taboo categories that highlighted myths related to undesired events such as deformities, miscarriage, twelve-month pregnancy, and unique fetal defects. In addition, it was also related to plausible physiological complications such as a child adopting the food animal’s characteristics, impacted intelligence, illness, the baby having sticky skin, or dangerous birth conditions. Additionally, squid is also believed to make the womb sticky. However, most of this is not scientifically backed, and the rest are debatable (5).

Calamari has a high nutritional value and low mercury level compared to other seafood. Hence, it is considered beneficial for pregnant women and the development of the fetus. You can safely consume calamari after steaming it or sauteeing it with fresh vegetables. However, it is advised to avoid having it in raw or deep-fried form as it may compromise its nutritional value. Further, caution should be employed as consumption of raw fish and seafood while pregnant is not advisable. Safe fish to eat during pregnancy are low-mercury, well-cooked, such as calamari, which can be a nutritious addition to salads or other dishes.

Infographic: Nutritional Values And Advantages Of Calamari In Pregnancy

Calamari is among the safe seafood choices for pregnant women because it is low in mercury. However, make sure you buy it fresh and cook it well before consuming it. Besides being packed with essential omega-3 fatty acids, calamari provides other nutritional benefits, highlighted in the infographic below.
Some thing wrong with infographic shortcode. please verify shortcode syntax

Illustration: Calamari During Pregnancy - Is It Safe To Eat?

can pregnant women eat calamari_illustration

Image: Dalle E/MomJunction Design Team

References

MomJunction's articles are written after analyzing the research works of expert authors and institutions. Our references consist of resources established by authorities in their respective fields. You can learn more about the authenticity of the information we present in our editorial policy.

Which Fish Is The Richest In Omega-3s?
https://www.seafoodnutrition.org/wp-content/uploads/2025/03/RDN-Toolkit-2020_Omega3-Chart.pdf
Omega-3 Fatty Acids; National Institutes of Health (NIH) Office of Dietary Supplements
https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
Mollusks fried cooked mixed species squid.
https://www.nutritionvalue.org/Mollusks%2C_fried%2C_cooked%2C_mixed_species%2C_squid_nutritional_value.html#google_vignette
Is squid oil a good source of omega-3 fatty acids?; Consumer Reports
https://www.consumerreports.org/cro/news/2013/03/is-squid-oil-a-good-source-of-omega-3-fatty-acids/index.htm
Ornella Maggiulli et al; (2025); Food taboos during pregnancy: meta-analysis on cross cultural differences suggests specific diet-related pressures on childbirth among agriculturalists ; NCBI
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9281602/
Maria Olga Varrà et al.; (2025); Cadmium, lead, and mercury in two commercial squid species from the north Adriatic Sea (central Mediterranean): contamination levels and health risk assessment; NCBI.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10316270/
Food Safety For Pregnant Women, Their Unborn Babies, and Children Under Five.
https://www.fda.gov/media/83740/download

Was this article helpful?

Community Experiences

Join the conversation and become a part of our nurturing community! Share your stories, experiences, and insights to connect with fellow parents.

Reviewer Author Editor Fact Checker

Claudia WilsonMS, RDN, CSSD, CSCS

Claudia Wilson is a registered dietitian/ nutritionist, a Board Certified Specialist in Sports Nutrition (CSSD), and a Certified Strength and Conditioning Specialist (CSCS). With an experience of 12 years, she currently manages her private practice All of Nutrition and authored One-Two Punch.

Read full bio of Claudia Wilson

shreeja pillaiMSc

Shreeja holds a postgraduate degree in Chemistry and diploma in Drug Regulatory Affairs from the University of Mumbai. Before joining MomJunction, she worked as a research analyst with a leading multinational pharmaceutical company.

Read full bio of shreeja pillai

Swati PatwalM.Sc. (Food & Nutrition), MBA

Swati Patwal is a clinical nutritionist, a Certified Diabetes Educator (CDE) and a toddler mom with more than a decade of experience in diverse fields of nutrition. She started her career as a CSR project coordinator for a healthy eating and active lifestyle project catering to school children.

Read full bio of Swati Patwal

Dr. Joyani DasM.Pharm, PhD

Dr. Joyani Das did her post-graduation from Birla Institute of Technology, Mesra and PhD in Pharmacology. Previously, she worked as an associate professor, faculty of Pharmacology, for two years. With her research background in preclinical studies and a zeal for scientific writing, she joined MomJunction as a health writer.

Read full bio of Dr. Joyani Das