Is Calamari Safe During Pregnancy? (Updated 2026 Guide)
Updated March 20, 2026
The Answer
Yes, calamari is safe to eat during pregnancy when properly cooked. With 12 out of 20 products earning an A grade and very low mercury levels (0.024 PPM), calamari is one of the safer seafood choices for pregnant women.
Calamari is a pregnancy friendly seafood option due to its exceptionally low mercury content compared to other fish. The main concerns are ensuring thorough cooking to eliminate bacteria and parasites, and checking breaded varieties for additives like sodium aluminum phosphate, which has been associated with reduced fetal growth at elevated exposure levels.
Pregnancy Safe is 100% independent and research driven. No companies pay to promote or sponsor products.
✓ What's Safe
- • Fully cooked calamari reaching an internal temperature of 145°F
- • Plain or simply seasoned calamari without heavy breading
- • Fresh or frozen calamari from reputable sources
- • Limit to 2-3 servings (8-12 oz total) per week as part of your seafood intake
- • Calamari tubes, rings, or tentacles that are opaque white when cooked
✗ What to Avoid
- • Raw or undercooked calamari (sashimi style or ceviche)
- • Heavily breaded calamari with sodium aluminum phosphate in ingredients
- • Calamari from unknown sources or street vendors
- • Pre made calamari dishes that have been sitting at room temperature
- • Products containing sodium benzoate preservatives
Most Common Ingredients in Calamari Products
We analyzed 20 calamari products. Here are the most common ingredients, ranked by how often they appear:
Ingredients to Watch Out For in Calamari
These are the most common flagged ingredients across 20 calamari products we analyzed.
sodium aluminum phosphate
CAUTION
Sodium aluminum phosphate is a common metal found in food, cookware, antiperspirants, antacids, and vaccine adjuvants. Has been associated with reduced fetal growth, neural tube defects, and congenital heart defects at elevated exposure levels.
Found in 4 of 20 products (20%)
sodium benzoate
CAUTION
Sodium benzoate is a common food preservative in processed foods. Has shown birth defects in animal studies at high doses.
Found in 1 of 20 products (5%)
Types of Calamari
Calamari Products We've Analyzed
We graded 20 calamari products for pregnancy safety. 12 received an A grade.
Pregnancy Safe Calamari Products
We found 12 pregnancy safe options. Here are some top picks.
| Grade | Product | Brand |
|---|---|---|
| A | Calamari | — |
| A | Calamari | Fisherman'S Pride |
| A | Calamari Rings | — |
| A | Calamari Tubes & Tentacles, Calamari | The Town Dock |
| A | Salt & Pepper Calamari | — |
Your Questions Answered
Can pregnant women eat calamari?
Yes, pregnant women can safely eat calamari when it's thoroughly cooked. Calamari is actually one of the best seafood choices during pregnancy because it contains only 0.024 parts per million of mercury, which is significantly lower than fish like tuna, swordfish, or shark. The FDA and EPA recommend pregnant women eat 8-12 ounces of low mercury seafood per week, and calamari fits well within these guidelines.
What are the risks of calamari during pregnancy?
The primary risk of calamari during pregnancy is consuming it raw or undercooked, which could expose you to harmful bacteria or parasites. Some breaded calamari products contain sodium aluminum phosphate, which has been linked to reduced fetal growth at high exposure levels. To minimize risks, always ensure calamari is cooked to 145°F and check ingredient labels on breaded varieties. When prepared properly, calamari poses minimal risk to pregnant women.
Is fried calamari high in mercury?
No, fried calamari is not high in mercury. Calamari contains only 0.024 parts per million of mercury, making it one of the lowest mercury seafood options available. This is significantly less than high mercury fish like shark, swordfish, tuna, and marlin. Because of its low mercury content, you can safely enjoy 2-3 servings of calamari per week during pregnancy, where one serving equals about 4 ounces.
What are the health benefits of calamari during pregnancy?
Calamari offers several nutritional benefits for pregnant women. It's an excellent source of lean protein, which supports fetal growth and development. Calamari also provides omega-3 fatty acids important for baby's brain development, along with essential minerals like zinc, iron, and selenium. Additionally, it contains vitamin B12, which helps prevent neural tube defects and supports healthy red blood cell formation.
How should calamari be cooked for pregnancy safety?
For pregnancy safety, calamari should be cooked until it reaches an internal temperature of 145°F and the flesh turns opaque white. Whether you're grilling, sautéing, or frying, ensure there are no translucent or raw looking areas. Avoid calamari prepared as sashimi, ceviche, or any raw preparation. When ordering at restaurants, confirm the calamari is fully cooked through before eating.
How Do We Score Products for Pregnancy Safety?
We analyze each product's ingredients and category to flag known risks and provide cautionary notices for general category safety concerns.
A - Safe
Excellent choice! All ingredients are considered safe during pregnancy.
What to do: Use with confidence.
B - Likely Safe
Pretty much safe with very minimal risk. Some ingredients may have limited pregnancy studies, but no significant safety concerns have been identified.
What to do: Use with confidence.
C - Limit
Contains ingredients with some pregnancy considerations. Research shows these ingredients may have limited safety data, potential for minor hormonal effects, or require caution based on animal studies.
What to do: Use sparingly and consider safer alternatives when available.
D - Caution
Similar to C grade but contains multiple cautionary ingredients. The combination increases overall concern.
What to do: Try to avoid if that makes you feel better. If you've already used it, no need to panic.
F - Avoid
Contains ingredients with established risks during pregnancy. Research shows these can cause birth defects, developmental harm, or serious maternal complications.
What to do: Do not use during pregnancy. If you've already used it, don't worry - contact your OBGYN if concerned.
References
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