Is calamari good for you? This popular seafood, the culinary term for squid, offers impressive nutritional benefits when prepared appropriately. Rich in high-quality protein, vitamin B12, selenium, and omega-3 fatty acids, calamari provides essential nutrients that support cardiovascular health, neurological function, and immune defence. However, the health value depends significantly on preparation methods—grilled or steamed calamari retains nutritional advantages, whilst deep-fried versions substantially increase calories, fat, and sodium. This article examines the nutritional profile, evidence-based health benefits, potential risks including cholesterol content and allergic reactions, and practical guidance for incorporating calamari into a balanced diet aligned with UK dietary recommendations.

Nutritional Profile of Calamari

Calamari, the culinary term for squid, is a nutrient-dense seafood that offers considerable nutritional value when prepared appropriately. A 100-gram serving of raw squid provides approximately 92 kilocalories (kcal), making it a relatively low-calorie protein source. The protein content is particularly impressive, with around 15.6 grams per 100 grams, containing all essential amino acids required for tissue repair and maintenance.

The fat content of calamari is notably low, typically less than 1.4 grams per 100 grams, with a favourable profile including omega-3 fatty acids (eicosapentaenoic acid and docosahexaenoic acid), though in more modest amounts than oily fish such as salmon or mackerel. Calamari contains very low carbohydrates (approximately 3g per 100g), making it suitable for low-carbohydrate dietary patterns.

Micronutrient composition includes several important vitamins and minerals:

• Vitamin B12: Exceptionally high levels (approximately 1.3 micrograms per 100g), supporting neurological function and red blood cell formation

• Selenium: Provides around 44 micrograms per 100g, contributing to antioxidant defence and thyroid function

• Phosphorus: Important for bone health and energy metabolism

• Copper and zinc: Essential trace minerals supporting immune function and wound healing

• Iron: Provides haem iron, which is more readily absorbed than non-haem iron from plant sources

• Iodine: Contributes to thyroid hormone production and normal cognitive function

It is important to note that the nutritional benefits of calamari are significantly influenced by preparation methods. Deep-fried calamari, commonly served in restaurants, contains substantially higher calories and fat due to the batter and cooking oil, which can negate many of the inherent nutritional advantages of this seafood.

Health Benefits of Eating Calamari

When consumed as part of a balanced diet, calamari offers several evidence-based health benefits, primarily attributable to its high-quality protein content and favourable micronutrient profile. The omega-3 fatty acids present in squid, particularly EPA and DHA, have been associated with reduced cardiovascular risk through multiple mechanisms, including anti-inflammatory effects, improved endothelial function, and favourable modulation of blood lipid profiles. Observational studies suggest that regular consumption of seafood containing omega-3 fatty acids may contribute to reduced risk of coronary heart disease, though calamari contains lower levels than oily fish such as salmon or mackerel.

The exceptionally high vitamin B12 content makes calamari particularly valuable for individuals at risk of deficiency, including older adults, pescatarians or flexitarians who include seafood in an otherwise plant-based diet, and individuals with malabsorption conditions. Adequate B12 intake is essential for preventing megaloblastic anaemia and maintaining neurological health, including cognitive function and peripheral nerve integrity.

Additional health benefits include:

• Selenium content: This trace mineral functions as a cofactor for antioxidant enzymes (glutathione peroxidases), potentially reducing oxidative stress and supporting immune function

• High-quality protein: Supports muscle maintenance, particularly important for older adults at risk of sarcopenia

• Low saturated fat: Aligns with dietary recommendations for cardiovascular health from organisations including the British Heart Foundation

• Phosphorus and copper: Support bone mineralisation and connective tissue formation

• Iodine: Contributes to normal thyroid function and cognitive health

The lean protein profile of calamari may support weight management strategies, as protein generally promotes satiety compared to carbohydrates or fats. However, these benefits are most pronounced when calamari is prepared using healthier cooking methods such as grilling, steaming, or light sautéing rather than deep-frying.

Potential Risks and Considerations

Despite its nutritional benefits, calamari consumption carries several important considerations that warrant attention. The cholesterol content of squid is relatively high, with approximately 233 milligrams per 100 grams. Whilst dietary cholesterol has less impact on blood cholesterol levels than previously believed for most individuals, those with familial hypercholesterolaemia or specific lipid disorders may need to moderate intake. Current guidance from NICE and the British Heart Foundation emphasises reducing saturated fat intake rather than focusing exclusively on dietary cholesterol, though individualised advice from a healthcare professional is appropriate for those with established cardiovascular disease.

Preparation methods significantly influence the healthfulness of calamari. Deep-fried preparations introduce higher calorie content, additional salt, and potentially harmful compounds from degraded cooking oils (particularly when oil is reused). The breading process substantially increases caloric density and refined carbohydrate content. Restaurant preparations often contain high sodium levels, which may be problematic for individuals with hypertension or those following sodium-restricted diets.

Allergic reactions to molluscs, including squid, represent a significant safety concern. Molluscs are one of the 14 major allergens that must be declared on food labels in the UK. Shellfish allergy affects approximately 1-2% of the UK population and can manifest as:

• Mild reactions: urticaria, oral itching, gastrointestinal symptoms

• Severe reactions: anaphylaxis requiring immediate medical attention

Individuals with known shellfish allergy should avoid calamari entirely. If anaphylaxis is suspected (difficulty breathing, swelling of face/throat, rapid heartbeat), use an adrenaline auto-injector if available and call 999 immediately. Cross-reactivity between different shellfish species varies, with higher cross-reactivity within crustacean groups than between crustaceans and molluscs. Specialist allergy assessment is recommended for those with confirmed shellfish allergies.

Environmental contaminants including mercury and cadmium may be present in squid, though levels are generally lower than in larger predatory fish. Cadmium tends to concentrate in cephalopod viscera, which are typically removed during commercial preparation. Pregnant women should follow NHS guidance on seafood consumption, which advises thoroughly cooking all shellfish and avoiding raw shellfish due to infection risk. While specific limits apply to certain fish during pregnancy (such as tuna, shark, swordfish and marlin), there are no specific restrictions on cooked squid consumption. If you experience any suspected side effects after consuming calamari, report them via the MHRA Yellow Card scheme (yellowcard.mhra.gov.uk).

How to Include Calamari in a Healthy Diet

Incorporating calamari into a balanced dietary pattern requires attention to preparation methods, portion sizes, and overall dietary context. To maximise nutritional benefits whilst minimising potential risks, prioritise cooking techniques that require minimal added fat. Recommended preparation methods include grilling, baking, steaming, or light sautéing with small amounts of olive oil or rapeseed oil. These approaches preserve the inherent nutritional value whilst avoiding the excessive calories and potentially harmful compounds associated with deep-frying.

When preparing calamari at home, consider Mediterranean-inspired recipes that combine squid with vegetables, herbs, and wholegrains. For example, grilled calamari served with a rocket and tomato salad, dressed with lemon juice and extra virgin olive oil, provides a nutrient-dense meal aligned with dietary patterns associated with cardiovascular health. Alternatively, adding calamari to tomato-based pasta sauces or paella incorporates this seafood into familiar dishes whilst maintaining nutritional integrity.

Practical recommendations for healthy calamari consumption:

• Portion control: A serving of 100-150 grams provides substantial protein without excessive cholesterol intake

• Frequency: Include as part of the NHS recommendation to eat at least two portions of fish per week, including one portion of oily fish

• Food safety: Always ensure calamari is thoroughly cooked, especially for pregnant women, young children, elderly people and those with compromised immunity

• Seasoning: Use herbs, spices, garlic, and citrus rather than salt-heavy marinades

• Accompaniments: Pair with vegetables and wholegrains rather than chips or refined carbohydrates

• Restaurant choices: Request grilled preparations and ask for sauces on the side to control sodium and fat intake

• Processed products: Check labels for salt content in pre-prepared or breaded calamari products

For individuals managing specific health conditions, consultation with a GP or registered dietitian can provide personalised guidance. Those with cardiovascular disease, diabetes, or kidney disease may benefit from tailored advice regarding portion sizes and preparation methods. When purchasing calamari, select fresh or frozen products from sustainable sources, checking for Marine Stewardship Council certification where possible to support environmental sustainability alongside personal health goals.

Frequently Asked Questions