Squid, commonly enjoyed as calamari in the UK, is a versatile seafood that offers impressive nutritional benefits when incorporated into a balanced diet. Rich in high-quality protein, essential minerals such as selenium and zinc, and omega-3 fatty acids, squid provides valuable nutrients whilst remaining low in calories and fat. However, preparation methods significantly influence its healthfulness—grilled or stir-fried squid retains its nutritional integrity, whereas deep-fried versions can be high in calories and saturated fat. Understanding both the benefits and considerations, including cholesterol content and potential allergic reactions, helps you make informed choices about including this nutrient-dense seafood in your dietary pattern.

Nutritional Profile of Squid

Squid, also known as calamari when prepared as food, is a cephalopod mollusc that offers an impressive nutritional profile whilst being relatively low in calories. A 100g serving of cooked squid typically provides approximately 92 kcal, though this varies by cooking method. The protein content is particularly noteworthy, with the same serving delivering around 15–16g of high-quality protein, which supports muscle maintenance, immune function, and tissue repair.

From a macronutrient perspective, squid is naturally low in fat, containing less than 2g per 100g serving, with minimal saturated fat content. This makes it a heart-friendly protein option compared to many land-based meats. The carbohydrate content is negligible, which may appeal to individuals following lower-carbohydrate dietary patterns.

Squid is particularly rich in several essential micronutrients. It provides substantial amounts of vitamin B12 (cobalamin), which is crucial for neurological function and red blood cell formation. The selenium content supports thyroid function and acts as an antioxidant, whilst phosphorus contributes to bone health and energy metabolism. Squid also contains meaningful quantities of copper, zinc, and iron, minerals that support immune function, wound healing, and oxygen transport throughout the body.

Additionally, squid contains omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), though in lower concentrations than oily fish such as salmon or mackerel. These polyunsaturated fats are associated with cardiovascular and cognitive health benefits. The presence of taurine, an amino acid abundant in squid, may also contribute to cardiovascular function and metabolic health, though more research is needed to fully establish these effects in humans.

Health Benefits of Eating Squid

Regular consumption of squid as part of a balanced diet may offer several evidence-based health benefits. The high protein content supports muscle mass maintenance, particularly important for older adults at risk of sarcopenia, and aids in satiety, potentially assisting with weight management. Protein-rich foods like squid require more energy to digest than carbohydrates or fats, which may contribute modestly to energy expenditure.

The omega-3 fatty acids present in squid, whilst not as abundant as in oily fish, still contribute to cardiovascular health. Evidence suggests that regular seafood consumption is associated with reduced risk of coronary heart disease and stroke, as reflected in NHS and British Heart Foundation dietary advice. The anti-inflammatory properties of omega-3s may help reduce triglyceride levels and support healthy blood pressure, aligning with NICE guidance on cardiovascular disease prevention.

Squid's vitamin B12 content makes it particularly valuable for maintaining neurological health and preventing deficiency-related conditions such as megaloblastic anaemia and peripheral neuropathy. This is especially relevant for older adults, who may have reduced absorption capacity, and individuals following pescatarian or flexitarian diets who include seafood alongside plant foods.

The mineral profile of squid supports multiple physiological functions. Selenium acts as a cofactor for antioxidant enzymes that protect cells from oxidative damage, whilst zinc supports immune function and wound healing. The copper content aids in iron metabolism and connective tissue formation. Phosphorus works with calcium as part of a balanced diet to support bone health, which is important throughout life.

Furthermore, squid's low calorie and fat content, combined with its nutrient density, makes it an excellent choice for individuals seeking to improve their overall diet quality without excessive energy intake. This aligns with the NHS Eatwell Guide recommendations for incorporating a variety of protein sources, including fish and seafood, into a balanced dietary pattern.

Potential Risks and Considerations

Whilst squid offers numerous nutritional benefits, there are several important considerations and potential risks to be aware of. Cholesterol content is notably higher in squid compared to many other seafood options, with approximately 200–250mg per 100g serving. However, current evidence suggests that dietary cholesterol has a relatively modest effect on blood cholesterol levels for most individuals, with saturated and trans fats being more significant contributors. The NHS advises that the cholesterol in seafood should not be a concern for most people eating a balanced diet, though individuals with familial hypercholesterolaemia or those advised by their GP to limit cholesterol intake should discuss squid consumption with their healthcare provider.

Allergic reactions to squid and other molluscs can occur and may be severe. Shellfish allergy is one of the more common food allergies in adults and can manifest as urticaria, angioedema, gastrointestinal symptoms, or in severe cases, anaphylaxis. Individuals with known shellfish allergies should avoid squid entirely. It is important to note that mollusc allergy (including squid, octopus) is distinct from crustacean allergy (prawns, crab), though cross-reactivity can occur. If you experience symptoms such as facial swelling, difficulty breathing, or widespread rash after consuming squid, seek immediate medical attention – call 999 for severe symptoms. Anyone with suspected shellfish allergy should consult their GP for appropriate assessment and possible referral to allergy services.

Food safety is an important consideration with squid and other shellfish. Always ensure squid is thoroughly cooked before consumption to reduce the risk of foodborne illness. Pregnant women should avoid raw or undercooked shellfish due to the risk of bacterial or parasitic infection.

Preparation methods significantly impact the healthfulness of squid dishes. Whilst the raw product is low in fat and calories, deep-fried calamari—a popular preparation in the UK—absorbs substantial amounts of oil, dramatically increasing the calorie and fat content. Breaded and fried squid rings can contain 200–400 kcal per 100g, with significant amounts of saturated fat and sodium, depending on the batter and cooking method. For optimal health benefits, choose grilled, baked, or stir-fried preparations with minimal added fats.

Mercury and contaminant concerns are generally lower for squid compared to larger predatory fish, as squid are relatively low on the food chain and have shorter lifespans. However, like all seafood, squid can accumulate environmental contaminants depending on their habitat. Pregnant women, those planning pregnancy, and young children should follow NHS guidance on seafood consumption, which generally considers squid safe but recommends variety in seafood choices to minimise exposure to any single contaminant source.

How to Include Squid in a Healthy UK Diet

Incorporating squid into a balanced UK diet can be both nutritious and enjoyable when approached thoughtfully. The NHS recommends eating at least two portions of fish per week, including one portion of oily fish, and squid can contribute towards overall seafood intake, though it is not classified as an oily fish.

Healthy preparation methods are key to maximising nutritional benefits. Grilling or barbecuing squid with herbs, lemon, and a small amount of olive oil creates a Mediterranean-style dish that preserves its nutritional integrity. Stir-frying with vegetables provides a quick, nutrient-dense meal with minimal added fat. Baking squid stuffed with wholegrain breadcrumbs, herbs, and tomatoes offers a satisfying main course. For those who enjoy Asian cuisine, adding squid to soups or broths with vegetables and noodles creates a balanced, warming meal.

When purchasing squid in the UK, both fresh and frozen options are widely available in supermarkets and fishmongers. Frozen squid is often more economical and can be equally nutritious, as seafood is typically frozen shortly after catch, preserving nutrient content. Look for sustainably sourced options bearing the Marine Stewardship Council (MSC) certification where possible, or consult the Marine Conservation Society's Good Fish Guide for current sustainability ratings.

Food safety is important when preparing squid. Always store fresh squid in the coldest part of your refrigerator and use within 1-2 days. If using frozen squid, defrost thoroughly in the refrigerator before cooking. Ensure squid is cooked thoroughly until it turns opaque and reaches an internal temperature of at least 63°C.

Portion guidance from the NHS suggests that a serving of fish or seafood should be around 140g cooked weight. This provides substantial protein whilst remaining moderate in calories. This can be paired with:

• Wholegrain accompaniments such as brown rice, quinoa, or wholemeal pasta for sustained energy and fibre

• Abundant vegetables including leafy greens, peppers, courgettes, or tomatoes to increase micronutrient and fibre intake

• Healthy fats from olive oil, avocado, or nuts to support absorption of fat-soluble vitamins

For individuals new to preparing squid, starting with pre-cleaned tubes or rings can simplify the cooking process. Squid cooks quickly—typically 2–3 minutes over high heat or 30–40 minutes with slow, gentle cooking. Anything in between tends to result in a rubbery texture. If you are uncertain about preparation techniques, many supermarkets and online resources provide step-by-step guidance tailored to UK cooking preferences.

Squid Compared to Other Seafood Options

Understanding how squid compares to other commonly consumed seafood in the UK helps inform balanced dietary choices. When compared to white fish such as cod or haddock, squid offers similar protein content and low fat levels, but provides notably higher amounts of certain minerals, particularly copper, zinc, and selenium, though exact values vary by species and preparation. However, white fish generally contains even fewer calories, making it marginally preferable for strict calorie-controlled diets.

Oily fish including salmon, mackerel, and sardines contain significantly higher levels of omega-3 fatty acids (EPA and DHA) compared to squid—often several times more per serving, though this varies by species and preparation. This makes oily fish superior for cardiovascular and anti-inflammatory benefits. The NHS specifically recommends one portion of oily fish weekly for this reason. However, squid's lower fat content may be preferable for individuals requiring fat restriction for medical reasons, and it can complement oily fish consumption rather than replace it.

Compared to prawns and other crustaceans, squid has a similar protein profile but typically contains higher cholesterol levels. Both are low in saturated fat, making them heart-healthy choices when prepared appropriately. Prawns offer slightly more selenium and vitamin B12, whilst squid provides more copper, though nutrient content varies by species and preparation method. From a sustainability perspective, both can be good choices when sourced responsibly, though this varies by fishing method and location.

Mussels, clams, and oysters (bivalve molluscs) are nutritional powerhouses, often exceeding squid in iron, zinc, and vitamin B12 content. They are also generally more sustainable, as they are filter feeders that can actually improve water quality. However, squid's firmer texture and milder flavour may be more appealing to those unaccustomed to seafood.

From a practical and economic standpoint, squid is often more affordable than premium fish like sea bass or wild salmon, making it an accessible option for regular consumption. Its versatility in various cuisines—Mediterranean, Asian, and contemporary British cooking—adds to its appeal.

Sustainability considerations are increasingly important. Squid populations and fishing practices vary globally. UK consumers should look for MSC-certified products or consult the Marine Conservation Society's Good Fish Guide for current recommendations. Some squid fisheries are well-managed, whilst others face sustainability concerns. Choosing certified sustainable options supports responsible fishing practices and long-term ocean health, aligning with broader public health and environmental goals.

Frequently Asked Questions