Eating calamari while pregnant is generally considered safe, as long as it is fully cooked. However, there are some risks to be aware of and precautions to take.
Quick overview
Most experts say calamari is safe to eat during pregnancy as long as it’s thoroughly cooked. However, there are some risks like parasites and mercury exposure. To minimize risks:
- Avoid raw or undercooked calamari
- Limit intake to 2-3 servings per week
- Choose calamari from reputable restaurants and markets
- Opt for wild-caught vs. farmed squid
Pregnant women should discuss any food concerns with their doctor. Some women with high-risk pregnancies may need to avoid calamari completely.
Is calamari safe during pregnancy?
In general, properly cooked calamari is considered safe to eat while pregnant. Squid and other mollusks like clams, mussels and oysters are nutritious seafood options that provide protein, vitamins and minerals.
However, there are some potential risks to keep in mind:
- Parasites – Raw or undercooked squid can contain parasites like anisakis that may cause an infection called anisakiasis. Thorough cooking kills any parasites.
- Mercury – Larger, long-lived squid may accumulate mercury. Limit intake and choose younger, smaller squid.
- Contaminants – Squid can absorb toxins like arsenic from the water. Avoid squid from contaminated areas.
- Allergies – Some people are allergic to calamari and should avoid it.
Steps to eat calamari safely
To reduce risks, pregnant women should take these precautions with calamari:
- Only eat fully cooked squid that is opaque and firm with no translucent flesh.
- Avoid raw squid like sushi.
- Order calamari dishes at reputable restaurants that follow food safety guidelines.
- Purchase squid from trusted sellers and markets.
- Check for current squid advisories in your area.
- Limit calamari intake to 2-3 modest 3-4 ounce servings per week as part of a balanced diet.
Choosing the safest calamari
To minimize mercury exposure, pregnant women should choose:
- Smaller squid, arrow squid, and bobtail squid rather than large species like Humboldt squid. These have shorter lifespans allowing less time to accumulate mercury.
- Wild-caught and sustainably sourced squid over farmed squid. Squid raised in aquaculture may have higher contaminant levels.
- Calamari from North Atlantic waters, which tend to be less contaminated than other oceans.
Health benefits of eating calamari while pregnant
Calamari provides several beneficial nutrients for pregnancy:
- Protein – Squid is high protein food that helps support fetal growth and development. Pregnant women need at least 75g protein per day.
- Omega-3s – Squid contains anti-inflammatory omega-3 fatty acids that are vital for your baby’s brain and eye development.
- B-vitamins – It’s rich in B vitamins like B12, folate and choline that prevent birth defects and promote healthy pregnancy.
- Zinc and iron – Calamari provides zinc for immunity and growth as well as iron to prevent pregnancy anemia and proper oxygen circulation.
- Iodine – The iodine in squid helps regulate pregnancy hormones and your baby’s brain development.
Eating 2-3 servings of low-mercury squid per week as part of a balanced diet can provide excellent nutrition during pregnancy.
Important nutrients in calamari
Here are some of the top nutrients 3 ounces of cooked calamari offers:
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Protein | 15g | 30% |
| Omega-3 fatty acids | 250mg | N/A |
| B12 | 25% | 1040% |
| Folate | 7% | 58mcg |
| Choline | 55mg | 10% |
| Zinc | 20% | 1.6mg |
| Iron | 10% | 1.5mg |
| Iodine | 50% | 35mcg |
*Percent Daily Values are based on a 2,000 calorie diet. Values may vary.
Risks and precautions for eating calamari while pregnant
While calamari is generally safe when cooked thoroughly, pregnant women should aware of these specific risks and take precautions.
1. Parasites
Raw, undercooked, marinated, or pickled squid can contain parasitic roundworms like Anisakis simplex that may cause anisakiasis or symptoms like:
- Nausea
- Vomiting
- Abdominal pain
- Diarrhea
Thorough cooking at 145°F for 15 seconds kills any parasites present in squid. Avoid any raw or semi-raw calamari.
2. Mercury exposure
Larger, longer-living squid species can have higher mercury levels. Consuming too much mercury while pregnant may impair neurological development.
To limit mercury, avoid King Mackerel, Marlin, Orange Roughy, Shark, Swordfish, Tilefish, fresh and frozen Tuna, and imported Calamari. Choose smaller, sustainable squid varieties.
3. Environmental toxins
Squid can absorb heavy metals like arsenic and cadmium as well as PCBs from contaminated waters. Heed local squid advisories and avoid squid from polluted areas.
4. Food poisoning
Bacteria like Listeria, Salmonella, Vibrio, norovirus and E. coli can contaminate raw seafood. Only eat calamari that is fresh and thoroughly cooked.
5. Allergies
Those with seafood allergies should avoid calamari, as squid may trigger symptoms like:
- Hives
- Itching
- Wheezing
- Diarrhea
- Abdominal pain
- Anaphylaxis
Health risks of eating raw calamari while pregnant
Eating raw, undercooked, pickled, or marinated squid poses the highest risks for pregnant women. Raw calamari may contain:
- Parasites – Infections like anisakiasis can cause severe abdominal pain, nausea, vomiting, and diarrhea.
- Bacteria – Pathogens like Listeria, Vibrio vulnificus, Salmonella and norovirus can lead to food poisoning.
- Toxins – Harmful biotoxins may be present in some raw marine animals, even from reputable restaurants.
The CDC advises avoiding all raw or undercooked seafood while pregnant. Cooked calamari is a far safer choice.
Symptoms of anisakiasis from raw squid
Within hours of eating raw infected squid, symptoms may include:
- Severe upper abdominal pain
- Intense nausea and vomiting
- Fever and chills
- Diarrhea
Some cases require endoscopic or surgical removal of parasitic worms. See a doctor immediately if experiencing symptoms.
Food poisoning symptoms
Consuming bacteria-contaminated raw calamari can cause food poisoning. Symptoms like:
- Nausea and vomiting
- Stomach cramps
- Diarrhea
- Fever and chills
- Headache
Usually resolve within 1-3 days. Seek medical treatment if symptoms are severe.
Who should avoid calamari when pregnant?
These groups should avoid calamari during pregnancy:
- Anyone with seafood allergies – An allergic reaction could be dangerous.
- Those with a high-risk pregnancy – Their doctor may recommend avoiding any raw or potentially contaminated foods.
- People with immune deficiencies – More prone to infection from bacteria and parasites.
- Anyone experiencing mercury toxicity symptoms – In which case all seafood should be avoided.
When in doubt, consult your obstetrician about any specific dietary restrictions. But most pregnant women can safely enjoy 2-3 servings of fully cooked calamari per week.
Signs of a seafood allergy
Allergic reactions to calamari may involve:
- Tingling mouth
- Hives, itching, eczema
- Swelling of lips, face, tongue
- Runny nose, wheezing
- Abdominal cramps, vomiting, diarrhea
- Dizziness, lightheadedness
- Anaphylaxis
Seek emergency medical care if symptoms are progressing or severe.
Symptoms of mercury toxicity
Signs of excessive mercury exposure include:
- Sensory disturbances – numbness, tingling
- Cognitive issues – memory loss, irritability
- Motor problems – tremor, muscle weakness
- Headaches, fatigue
- High blood pressure
Consult a doctor if exhibiting symptoms, and discontinue eating fish high in mercury.
Tips for eating calamari safely during pregnancy
Follow these tips for safe calamari consumption when pregnant:
- Cook squid thoroughly until opaque and firm.
- Avoid any raw, pickled, or undercooked squid.
- Order from high-end restaurants using safe food handling practices.
- Check for current local squid advisories.
- Limit intake to 2-3 times a week in modest portions.
- Choose wild, sustainably caught squid when possible.
- Always reheat leftover calamari to 165°F.
Taking simple precautions allows pregnant women to enjoy calamari and benefit from its excellent nutritional value for mom and baby.
Safe cooking guidelines
Follow these guidelines when cooking squid at home:
- Cook frozen squid thoroughly until opaque, about 3-4 minutes on each side.
- Bring raw fresh squid to a full boil; simmer 5 minutes until firm.
- Grill, pan sear or roast squid 4-5 minutes per side until cooked through.
- Fry squid in hot oil 1-2 minutes per side until crispy and opaque.
- Always use a food thermometer to verify squid reaches an internal temperature of at least 145°F.
Choosing sustainable wild-caught squid
Opt for responsible wild-caught squid sources like:
- North Atlantic shortfin squid (Illex illecebrosus)
- California market squid (Doryteuthis opalescens)
- Patagonian squid (Doryteuthis gahi)
- Japanese flying squid (Todarodes pacificus)
Check guides like the Monterey Bay Aquarium Seafood Watch when buying seafood.
Frequently asked questions
Is it safe to eat calamari when pregnant?
Yes, properly cooked calamari is generally safe to eat during pregnancy. Squid provides nutritious protein, omega-3s, and essential vitamins and minerals. Avoid raw, pickled, or undercooked squid which may contain parasites or bacteria.
What are the benefits of eating calamari while pregnant?
Calamari offers excellent nutrition including protein for growth, omega-3s for brain development, B vitamins to prevent defects, zinc for immunity, and iron to prevent anemia. The iodine in squid helps regulate pregnancy hormones too.
How much calamari can I eat per week while pregnant?
It’s recommended pregnant women eat no more than 2-3 modest 3-4 ounce servings of low-mercury calamari per week as part of a healthy diet. This limits mercury exposure but still provides benefits.
Can you get food poisoning from calamari while pregnant?
Yes, raw or undercooked calamari can cause foodborne illnesses like anisakiasis, salmonellosis, or Listeriosis. Thorough cooking kills harmful bacteria and parasites. Avoid raw or pickled squid.
Is it OK to eat fried calamari while pregnant?
Fried calamari is safe during pregnancy as long as it is cooked thoroughly until crispy and opaque inside. Use caution with fried foods, limit intake and pair with healthier sides to avoid excess calories, fat and sodium.
The bottom line
Cooked calamari is generally considered a safe, healthy seafood choice during pregnancy. It provides protein, omega-3s, and key nutrients for mom and baby. To minimize risks, avoid undercooked squid and limit intake to 2-3 times a week. Taking precautions allows pregnant women to enjoy calamari’s delicious taste and stellar nutritional profile.
