top of page

Is it safe to eat calamari when pregnant?

Most kinds of seafood such as king mackerel, big-eyed tuna, swordfish, mackerel, tilefish, are considered to be harmful foods to eat during the course of your pregnancy by the American Nutrition Society, this is because they contain a high level of mercury. All fish are said to hold different levels of mercury, some high and some low.

The lower ones are considered safe for eating but the issue is that most pregnant women have no idea which seafood is safe or unsafe to eat during pregnancy and this is why they try to consult their doctors or do their research. It is common to see pregnant women asking about what type of fish is safe to consume during pregnancy.

Calamari, also known as squid is a type of seafood that some pregnant women are likely to crave during pregnancy but may be scared to indulge, because they are not sure how safe eating calamari is. They will often ask questions such as; “Is it safe to eat calamari during pregnancy?”

Calamari is safe to eat during pregnancy as it is one of the seafoods with low levels of mercury. Calamari should be restricted to two servings per week to prevent the mercury level from building up.

Nutritional facts of calamari

Calamari is a good source of nutrients such as omega three fatty acids, proteins, copper, selenium, phosphorus, vitamin B2, B12, C, zinc, and iron. Calamari has a high content of copper which helps in protecting blood vessels thus keeping them healthy. They are low in saturated fat and sodium.

Benefits of calamari

Some of the health benefits of this seafood are?

Haemoglobin Production

Eating calamari is essential for the production of hemoglobin. It helps in the formation of red blood cells in the fetus and also, increases blood flow through the uterine walls. It also helps in keeping the bones, blood vessels and the nervous system healthy.



The selenium nutrient, which is about 44 mcg in one calamari, supplies the body with the hormone controlling compounds which regulates the thyroid hormones, as well as prevent oxidative stress. Nonetheless, it goes further ahead to regulate fat and protein metabolism by releasing enough energy.

Fetus growth and development

The growth and development of tissues of the fetus are significant for a healthy pregnancy and eating calamari boosts that tissue development. It helps in repairing worn out tissue for the expectant mother and also develops immunity of both mother and child.

It also helps in forming cell membranes, genetic materials, insulin, enzymes, and the central nervous system in the fetus while contributing to the building of healthy and strong bones and teeth of the fetus.

How to safely eat calamari while pregnant.

To get the best value out of calamari and to avoid bacterial infection, here are some tips on how to eat calamari during pregnancy.

Check the hygiene of the store before you purchase calamari. Thoroughly wash the fish and cook it well.

Avoid deep frying your calamari as it can soak in excess oil which may lead to weight gain during pregnancy.

The best way to have the nutrients in your calamari intact is by steaming or sautéing. It also aids in easy digestion. You can add vegetables while sautéing to make it appealing and to add flavor to it.


If you want to be extra careful during pregnancy, then you make your calamari dish at home to avoid bacterial infection. A clean environment will help you to ensure that what you consume causes no harm to you and your baby.

15 views0 comments
bottom of page