Can you eat squid during pregnancy? This is a common question for expectant mothers seeking safe, nutritious protein sources. Squid, also known as calamari, can be safely enjoyed during pregnancy when properly prepared and thoroughly cooked. As a low-mercury seafood option, squid offers valuable nutrients including high-quality protein, vitamin B12, selenium, and zinc—all important for maternal and foetal health. However, raw or undercooked squid must be avoided due to the risk of foodborne illness. Understanding proper preparation methods and following NHS guidance ensures pregnant women can benefit from this nutritious seafood whilst minimising potential risks.

Is Squid Safe to Eat During Pregnancy?

Squid is generally safe to consume during pregnancy when properly cooked and prepared. As a cephalopod mollusc, squid (also known as calamari) can form part of a healthy, balanced diet for expectant mothers. The key consideration is ensuring thorough cooking to eliminate potential pathogens that could pose risks during pregnancy.

Pregnant women can safely enjoy squid as it falls into the category of seafood with relatively low mercury content. Unlike certain large predatory fish that accumulate higher levels of methylmercury, squid occupies a lower position in the marine food chain and therefore presents minimal mercury-related concerns. This makes it a suitable protein source throughout pregnancy.

However, raw or undercooked squid should be strictly avoided during pregnancy. Uncooked seafood may harbour harmful bacteria such as Listeria monocytogenes, Salmonella, or Vibrio species, as well as parasites that can cause foodborne illness. Pregnant women have a higher susceptibility to listeriosis than the general population, with potentially serious consequences for both mother and baby.

The preparation method significantly influences safety. Properly cooked squid—whether grilled, baked, stir-fried, or incorporated into soups and stews—should be thoroughly cooked until opaque and piping hot throughout. When dining out, pregnant women should ensure squid dishes are served piping hot and avoid any preparations that may include raw or lightly seared squid, such as certain sushi or ceviche variations.

Important note: Squid is a mollusc and one of the 14 major food allergens in the UK. If you have a shellfish or mollusc allergy, you should avoid squid. If you develop fever, flu-like symptoms, vomiting or diarrhoea after eating seafood during pregnancy, contact your midwife, GP or NHS 111 urgently.

Nutritional Benefits of Squid for Pregnant Women

Squid offers an impressive nutritional profile that can support maternal and foetal health during pregnancy. It is an excellent source of high-quality protein, providing approximately 15–18 grams per 100-gram serving, which is essential for foetal growth, placental development, and increased maternal tissue requirements. Protein needs increase during pregnancy, and squid can contribute to meeting these higher requirements as part of a varied diet.

Squid is particularly rich in several micronutrients crucial for pregnancy. It provides significant amounts of vitamin B12 (cobalamin), which is vital for neurological development, red blood cell formation, and DNA synthesis. A serving can provide a substantial proportion of the daily requirement. Squid also contains selenium, an important antioxidant that supports thyroid function and immune health, both of which are particularly important during pregnancy.

Additionally, squid supplies useful amounts of phosphorus, zinc, and copper—minerals that contribute to bone development, immune function, and cellular metabolism. The zinc content is particularly noteworthy, as this mineral plays essential roles in foetal growth, immune function, and protein synthesis. The UK Reference Nutrient Intake (RNI) for zinc is 7mg daily for adult women, including during pregnancy.

Squid also contains omega-3 fatty acids, including small amounts of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), though in lower concentrations than oily fish. These essential fatty acids support foetal brain and eye development. Furthermore, squid is relatively low in saturated fat and calories, making it a nutrient-dense choice that can help pregnant women meet increased nutritional demands without excessive energy intake.

Mercury Levels and Food Safety Considerations

Mercury exposure during pregnancy is a legitimate concern, but squid presents minimal risk. Methylmercury, the organic form found in seafood, can cross the placental barrier and potentially affect foetal neurological development. However, squid is not among the species that the NHS and Food Standards Agency (FSA) advise pregnant women to avoid or limit due to mercury content.

Squid typically contains lower levels of mercury compared to large predatory fish. This is attributed to squid's relatively short lifespan (typically 1–2 years) and position in the marine food chain. Unlike apex predators such as shark, swordfish, or marlin—which the NHS specifically advises pregnant women to avoid—squid does not concentrate methylmercury to concerning levels.

Beyond mercury, other food safety considerations apply to squid consumption during pregnancy. Proper storage is essential; fresh squid should be refrigerated at temperatures of 5°C or below and consumed within 1–2 days of purchase. Frozen squid should be kept frozen until needed and thawed safely in the refrigerator rather than at room temperature. Cross-contamination must be avoided by using separate cutting boards and utensils for raw seafood and ensuring thorough handwashing.

Pregnant women should also be mindful of preparation methods that may introduce additional risks. Fried calamari, whilst safe if thoroughly cooked, may be high in saturated fats and calories, which should be consumed in moderation. Squid prepared in restaurants should be ordered well-cooked, and any dishes with questionable freshness or preparation standards should be avoided. When purchasing squid, look for clear eyes (in whole squid), firm flesh, and a fresh sea smell rather than a strong fishy or ammonia-like odour, which indicates deterioration.

How to Prepare Squid Safely During Pregnancy

Proper preparation and cooking are paramount to ensuring squid safety during pregnancy. Begin by purchasing squid from reputable suppliers, choosing either fresh squid from fishmongers with good turnover or frozen squid from trusted brands. If buying fresh squid, ensure it has been stored on ice and shows no signs of discolouration or unpleasant odour.

When preparing squid at home, maintain strict food hygiene practices. Wash hands thoroughly with soap and warm water before and after handling raw squid. Use dedicated cutting boards and utensils for seafood preparation, or thoroughly clean and sanitise equipment before using it for other foods. To prevent cross-contamination, handle raw squid carefully and clean all surfaces and utensils thoroughly afterwards.

Cooking squid thoroughly is essential for food safety. Squid should be cooked until it becomes completely opaque and firm, and is piping hot throughout. There are two main approaches to cooking squid: either cook it quickly over high heat (2–3 minutes) or slowly braise it for 30–40 minutes. The middle ground often results in rubbery texture. Quick cooking methods include:

• Stir-frying: Cook squid rings or strips in a hot wok or pan until opaque and piping hot

• Grilling: Cook squid tubes or tentacles over high heat until thoroughly cooked

• Deep-frying: Ensure battered calamari is cooked through until opaque and piping hot

• Boiling: Add squid to boiling water or stock and cook until thoroughly done

For slow-cooked preparations, squid can be braised in tomato sauce, wine, or stock for 30–45 minutes until tender. Never consume squid that appears translucent, raw, or undercooked. Leftover cooked squid should be refrigerated within two hours and consumed within 1–2 days, reheated until steaming hot before eating. Only reheat cooked squid once.

NHS Guidelines on Seafood Consumption in Pregnancy

The NHS provides clear guidance on seafood consumption during pregnancy, and squid fits comfortably within these recommendations. According to NHS guidelines, pregnant women can safely eat most types of fish and shellfish as part of a healthy diet, with specific attention to portion sizes and preparation methods. The overarching principle is to gain nutritional benefits from seafood whilst minimising potential risks from contaminants and foodborne pathogens.

The NHS advises that pregnant women should aim for two portions of fish per week, including one portion of oily fish (such as salmon, mackerel, or sardines), whilst limiting oily fish to no more than two portions weekly due to potential pollutant accumulation. Squid, as a non-oily seafood, does not fall under these restrictions and can be consumed as part of varied protein intake.

Specific NHS guidance emphasises avoiding certain high-mercury fish entirely during pregnancy, including shark, swordfish, and marlin. Squid is not listed among restricted seafood and is considered safe for regular consumption when properly cooked. The NHS also recommends limiting tuna intake to no more than two fresh tuna steaks or four medium-sized cans per week, but again, squid faces no such limitations.

Regarding food safety, the NHS explicitly advises pregnant women to avoid all raw or partially cooked shellfish, including raw shellfish and undercooked molluscs. This guidance directly applies to squid—only thoroughly cooked squid should be consumed. While cold pre-cooked prawns are considered safe in pregnancy, the FSA and NHS now advise that people at higher risk, including pregnant women, should thoroughly cook ready-to-eat smoked fish to reduce listeria risk.

For personalised dietary advice, pregnant women should consult their midwife or GP, particularly if they have specific health conditions, allergies, or dietary restrictions. The NHS Eatwell Guide provides additional context for balanced nutrition during pregnancy, emphasising variety, appropriate portion sizes, and food safety practices that support both maternal and foetal health throughout pregnancy.

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