You can eat squid (calamari) when pregnant, as long as it is fully cooked , eaten in moderation, and prepared safely.

Quick Scoop: Is Squid Safe in Pregnancy?

  • Cooked squid/calamari is generally considered safe in pregnancy because it is a low‑mercury seafood.
  • Raw or undercooked squid (including sushi, ceviche, lightly seared, or fermented preparations) should be avoided due to bacteria and parasites that can cause food poisoning.
  • Typical guidance: up to about 2–3 servings of low‑mercury seafood a week (around 8–12 oz total), which can include squid.

If you have any complications (like gestational diabetes, anemia, or allergies), confirm with your own midwife or doctor before changing your diet.

Why Squid Can Be a Good Choice

Squid is described as a highly nutritious seafood, providing protein, omega‑3 fatty acids, and several essential nutrients while being relatively low in saturated fat.

Key potential benefits when well cooked :

  • Protein for baby’s growth and your muscle maintenance.
  • Omega‑3 fatty acids that support fetal brain and eye development.
  • Low mercury compared with many large predatory fish, making it suitable as a repeat option within weekly limits.

How Much Squid Is Okay?

Health and pregnancy nutrition sources group squid/calamari with other low‑mercury seafood and suggest similar limits.

  • General pregnancy seafood guideline: about 2–3 servings a week (8–12 oz total) of low‑mercury fish/shellfish.
  • One serving is often around 4 oz (roughly a small plate of calamari rings).
  • Squid fits into that “low‑mercury seafood” category, so you can include it as one of those servings if fully cooked.

If you already eat other low‑mercury seafood (like salmon, shrimp, cod), count squid as part of that same weekly total.

Safety Rules: What’s OK vs. Avoid

Safer ways to eat squid in pregnancy

  • Well‑cooked calamari (deep‑fried, oven‑baked, grilled, or stir‑fried until opaque and firm).
  • Fresh or properly frozen squid from a reputable source, cooked soon after buying.
  • Served hot, not left sitting at room temperature for long (to reduce bacterial growth).

What to avoid

  • Raw squid in sushi, sashimi, carpaccio, ceviche, or pickled/fermented forms (higher food‑poisoning risk).
  • Undercooked squid that is still translucent or gummy in the center.
  • Street food or buffet calamari that has been sitting warm for a long time, which raises contamination risk.

Food poisoning is usually more severe in pregnancy, and while it often doesn’t directly harm the baby, severe dehydration and fever can.

Extra Things to Keep in Mind

  • Avoid high‑mercury fish (like shark, swordfish, king mackerel, bigeye tuna, marlin) and keep focusing on low‑mercury options like squid, salmon, shrimp, cod, etc.
  • Fried calamari is fine occasionally, but because it is high in fat and salt, balance it with healthier meals and cooking methods.
  • If you notice any allergy‑type reactions (hives, swelling, wheeze) after eating squid, stop and seek urgent medical care; shellfish allergies can appear or worsen in adulthood.

Quick HTML Table (for your “Quick Scoop” section)

html

<table>
  <thead>
    <tr>
      <th>Question</th>
      <th>Answer (Pregnancy & Squid)</th>
    </tr>
  </thead>
  <tbody>
    <tr>
      <td>Can you eat squid when pregnant?</td>
      <td>Yes, if it is fully cooked and eaten in moderation as part of your weekly low‑mercury seafood limit.[web:1][web:3][web:9]</td>
    </tr>
    <tr>
      <td>Is squid high in mercury?</td>
      <td>No, squid is considered a low‑mercury seafood compared with large predatory fish.[web:1][web:5][web:10]</td>
    </tr>
    <tr>
      <td>Is raw squid safe?</td>
      <td>No, raw or undercooked squid should be avoided in pregnancy due to food‑poisoning risk.[web:1][web:3][web:4]</td>
    </tr>
    <tr>
      <td>How often can I eat it?</td>
      <td>Up to about 2–3 servings (8–12 oz total) of low‑mercury seafood per week, including squid.[web:5][web:9][web:10]</td>
    </tr>
    <tr>
      <td>Are there benefits?</td>
      <td>Yes – good protein, omega‑3 fatty acids, and key nutrients, while low in saturated fat.[web:1][web:9]</td>
    </tr>
  </tbody>
</table>

Information gathered from public forums or data available on the internet and portrayed here.