Squid is a widely enjoyed seafood around the world—affordable, versatile, and flavorful. It can be grilled, boiled, seared, braised, or even served raw as sashimi.

One of the most common ways to prepare squid is by cutting it into rings, breading it, and frying it. This dish is popularly called calamari, though technically, the term refers to any type of squid used as food. Fried calamari tends to be higher in calories than other squid dishes. Commercially, squid are often caught far offshore, and various species are harvested for consumption. In 2002, the most frequently caught species included the European squid, Argentine shortfin squid, jumbo flying squid, and Japanese flying squid—the jumbo flying squid fishery remains the most productive worldwide.

With such high demand for squid, it’s worth asking: what are the health benefits and risks of eating it?

Nutritional Value of Squid

A 4-ounce serving of raw squid provides approximately:

Calories: 104

Protein: 18 g

Fat: 2 g

Carbohydrates: 3 g

Fiber: 0 g

Squid (or calamari) also contains important nutrients such as:

Vitamin C

Iron

Calcium

Potential Health Benefits

1. High Protein and Omega-3 Content

Squid is an excellent source of protein and contains omega-3 fatty acids, both of which contribute to overall health.

2. Supports Healthy Pregnancy

According to the FDA, seafood is beneficial during pregnancy and breastfeeding. Squid provides protein and iron, nutrients that are particularly valuable for expectant mothers.

3. Promotes Heart Health

Squid oil contains a higher concentration of docosahexaenoic acid (DHA) than many other seafood oils. DHA can help improve resting heart rate and reduce platelet aggregation, particularly in women, supporting overall cardiovascular health.

4. May Ease Rheumatoid Arthritis Symptoms

Research shows that omega-3 fatty acids found in seafood can help reduce inflammation and joint pain associated with rheumatoid arthritis, improving mobility and comfort.

Potential Health Risks

1. Shellfish Allergies

Like other shellfish, squid can trigger allergic reactions due to a protein called tropomyosin. Those with shellfish allergies should avoid consuming squid.

2. Mercury Exposure

Seafood naturally contains mercury, though squid is considered one of the FDA’s “Best Choices” because of its relatively low mercury content. Adults are advised to limit consumption of squid and similar low-mercury seafood to 2–3 servings per week (4 ounces each).

For children under 12, recommended serving sizes are:

1 ounce (ages 1–3)

2 ounces (ages 4–7)

3 ounces (ages 8–10)

4 ounces (age 11)

3. Squid Ink Sensitivity

While squid ink isn’t toxic, it may cause allergic reactions similar to shellfish allergies. Individuals allergic to squid or shellfish should avoid dishes containing squid ink.