Is Calamari Safe During Pregnancy? (Updated 2026 Guide)
Updated April 13, 2026
The Answer
Yes, calamari is safe to eat during pregnancy when fully cooked. Squid is low in mercury and can be enjoyed 2-3 servings per week as part of a healthy pregnancy diet.
Calamari is one of the safer seafood choices during pregnancy due to its very low mercury content (0.024 PPM). Seafood provides essential omega-3 fatty acids and protein that support fetal brain development. The main concern is ensuring calamari is thoroughly cooked to eliminate any harmful bacteria or parasites.
Pregnancy Safe is 100% independent and research driven. No companies pay to promote or sponsor products.
✓ What's Safe
- • Fully cooked calamari that reaches an internal temperature of 145°F
- • Firm, opaque white flesh that is no longer translucent
- • Fresh calamari from reputable restaurants or grocery stores with proper refrigeration
- • Limit to 2-3 servings (8-12 ounces total) per week to stay within safe seafood guidelines
- • Plain or lightly seasoned preparations when possible to avoid excess sodium
✗ What to Avoid
- • Raw or undercooked calamari, including sashimi style preparations
- • Calamari that appears translucent, rubbery, or has a strong fishy odor
- • Breaded calamari products containing sodium aluminum phosphate, which has been linked to developmental concerns at high exposure levels
- • Calamari from unknown sources or street vendors without proper food handling
- • Excessive portions beyond 12 ounces per week to minimize cumulative mercury exposure
Most Common Ingredients in Calamari Products
We analyzed 13 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 13 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 2 of 13 products (15%)
Calamari Products We've Analyzed
We graded 13 calamari products for pregnancy safety. 8 received an A grade.
Pregnancy Safe Calamari Products
We found 8 pregnancy safe options. Here are some top picks.
| Grade | Product | Brand |
|---|---|---|
| A | Calamari | — |
| A | Calamari Rings | — |
| A | Calamari Tubes & Tentacles, Calamari | The Town Dock |
| A | Salt & Pepper Calamari | Northern Chef |
Your Questions Answered
Can pregnant women eat calamari?
Yes, pregnant women can safely eat calamari when it is fully cooked. Calamari (squid) is considered a low mercury seafood option, making it one of the safer choices during pregnancy. The FDA and EPA recommend pregnant women eat 8-12 ounces of low mercury seafood per week, and calamari fits well within these guidelines. Just ensure it's cooked to an internal temperature of 145°F and appears opaque white throughout.
What are the risks of calamari during pregnancy?
The primary risks of eating calamari during pregnancy are consuming it raw or undercooked, which could expose you to harmful bacteria or parasites. While calamari is low in mercury, eating excessive amounts of any seafood can lead to mercury accumulation. Some breaded calamari products contain sodium aluminum phosphate, which has been associated with developmental concerns at elevated exposure levels. Stick to fully cooked calamari from reputable sources and limit intake to 2-3 servings per week.
Is fried calamari high in mercury?
No, fried calamari is not high in mercury. Calamari contains only 0.024 parts per million (PPM) of mercury, which is significantly lower than high mercury fish like shark, swordfish, and king mackerel. This low mercury content means you can safely enjoy 2-3 servings of calamari per week during pregnancy. The frying process does not affect mercury levels, though fried preparations may be higher in calories and sodium than grilled or sautéed options.
How should calamari be cooked for pregnancy?
Calamari should be cooked to an internal temperature of 145°F to be safe during pregnancy. The flesh should turn from translucent to opaque white and have a firm texture. Popular safe cooking methods include frying, grilling, sautéing, and adding to soups or pasta dishes. Avoid any raw preparations like calamari sashimi or ceviche where the squid is only 'cooked' by citrus acid, as this doesn't kill harmful bacteria.
What are the benefits of eating calamari while pregnant?
Calamari offers several nutritional benefits during pregnancy. It's an excellent source of protein, providing about 18 grams per 3-ounce serving. Squid contains omega-3 fatty acids that support fetal brain and eye development. It's also rich in vitamin B12, selenium, and zinc, which are important for a healthy pregnancy. Because it's low in mercury, calamari is a smart way to get the benefits of seafood without the risks associated with high mercury fish.
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.
People Also Checked
References
- https://pubmed.ncbi.nlm.nih.gov/39674018/
- https://pubmed.ncbi.nlm.nih.gov/39009234/
- https://pubmed.ncbi.nlm.nih.gov/39084009/
- https://pubmed.ncbi.nlm.nih.gov/38777875/
- https://pubmed.ncbi.nlm.nih.gov/38416341/
- https://pubmed.ncbi.nlm.nih.gov/38190032/
- https://pubmed.ncbi.nlm.nih.gov/38242464/
- https://pubmed.ncbi.nlm.nih.gov/38262495/
- https://pubmed.ncbi.nlm.nih.gov/38274332/
- https://pubmed.ncbi.nlm.nih.gov/37012114/
- https://pubmed.ncbi.nlm.nih.gov/36807885/
- https://pubmed.ncbi.nlm.nih.gov/37436009/
- https://pubmed.ncbi.nlm.nih.gov/36565913/
- https://pubmed.ncbi.nlm.nih.gov/35488367/
- https://pubmed.ncbi.nlm.nih.gov/35772314/
- https://pubmed.ncbi.nlm.nih.gov/35543968/
- https://pubmed.ncbi.nlm.nih.gov/35048269/
- https://pubmed.ncbi.nlm.nih.gov/34908455/
- https://pubmed.ncbi.nlm.nih.gov/34667067/
- https://pubmed.ncbi.nlm.nih.gov/34217934/
