Calamari is safe to eat during pregnancy and is one of the best seafood choices you can make. Squid contains an average of just 0.024 ppm of mercury, placing it firmly in the FDA’s “Best Choices” category for pregnant women. You can enjoy two to three servings per week, as long as it’s fully cooked.
Why Calamari Ranks as a “Best Choice”
The FDA and EPA jointly classify fish and shellfish into three categories based on mercury levels: Best Choices, Good Choices, and Choices to Avoid. Squid lands in the top tier. Its mercury concentration is comparable to shrimp, salmon, and sardines, all of which are considered among the safest seafood options during pregnancy.
At 0.024 ppm, squid’s mercury level is roughly 20 times lower than swordfish and about 10 times lower than albacore tuna. This means you’d have to eat an unrealistic amount of calamari to approach concerning mercury levels. The FDA recommends pregnant women eat two to three servings (about 8 to 12 ounces total) per week from the “Best Choices” list, and squid counts toward that allowance.
Nutritional Benefits During Pregnancy
Beyond being low in mercury, calamari delivers nutrients that directly support fetal development. A 4-ounce serving provides about 18 grams of protein, which is substantial for a relatively small portion. Squid also contains iron, calcium, and vitamin C.
One standout benefit is its DHA content. DHA is an omega-3 fatty acid that plays a critical role in your baby’s brain and eye development, and squid contains more of it than many other types of seafood. Getting enough omega-3s during pregnancy is one of the primary reasons health agencies encourage fish consumption in the first place, so calamari pulls double duty: low risk, high reward.
The One Rule: Cook It Thoroughly
The safety of calamari during pregnancy depends entirely on how it’s prepared. Raw or undercooked squid can harbor bacteria like Listeria and various parasites. Listeria is particularly dangerous because it can cross the placenta and infect the fetus even when the mother has no symptoms or only mild, flu-like illness.
All seafood should reach an internal temperature of 145°F (63°C) to kill harmful pathogens. For squid, this means the flesh should be completely opaque, white, and firm. Fried calamari rings from a restaurant typically hit this temperature easily since they’re submerged in hot oil. Grilled or sautéed calamari is also fine as long as it’s cooked through and not served rare or translucent in the center.
What to skip: sushi or ceviche-style preparations where the squid is raw or only “cooked” by citrus juice. Acid doesn’t kill bacteria the way heat does.
How to Fit It Into Your Week
Your two-to-three-serving weekly seafood allowance covers all fish and shellfish combined, not each type individually. So if you eat a serving of salmon on Monday and a serving of calamari on Thursday, that’s two of your recommended servings for the week. A single serving is about 4 ounces, roughly the size of the palm of your hand.
You can mix and match freely within the “Best Choices” list. Eating a variety of seafood gives you a broader range of nutrients than sticking to one type. If calamari is your go-to, pairing it with fatty fish like salmon or trout on other days helps maximize your omega-3 intake across different sources.
Common Preparations and What to Watch For
Fried calamari is the most popular preparation in the U.S., and it’s perfectly safe from a pathogen standpoint. The nutritional tradeoff is that deep frying adds calories and fat from the batter and oil. If you’re eating calamari a couple of times a week, grilling, baking, or sautéing it gives you the same protein and DHA without the extra breading.
Restaurant calamari dishes that include a spicy sauce or aioli are generally fine, but avoid any preparation described as raw, tartare, or carpaccio. If you’re ordering at a sushi restaurant, cooked squid nigiri is safe, while raw squid sashimi is not.
When buying squid at the grocery store, look for fresh squid that smells like the ocean (not fishy or ammonia-like) or opt for frozen, which is often flash-frozen on the boat and retains quality well. Thaw it in the refrigerator rather than on the counter to minimize bacterial growth before cooking.