Squid is a popular seafood enjoyed in nearly every corner of the world. It’s affordable, easy to cook, and fits into countless recipes. People sauté it, grill it, boil it, braise it, or even serve it raw as refined sashimi in Japanese cuisine.
One of the most familiar forms of squid is the fried ring-shaped version many know as calamari. Although the word “calamari” simply means squid, the term has become synonymous with breaded and deep-fried squid rings. While delicious, fried calamari is naturally higher in calories and fat than other cooking methods.
Commercial squid fishing is a major global industry. Every year, various squid species are harvested from deep offshore waters. In 2002, some of the most commonly caught species included the European squid, Argentine shortfin squid, jumbo flying squid, and Japanese flying squid. Today, the jumbo flying squid industry remains one of the largest and most productive in the world. With such high consumption, it’s natural to wonder what eating squid really does to the body.
Below is a detailed look at the health benefits and potential risks of including squid in your diet.
Nutritional Profile of Squid
A 4-ounce (113g) serving of raw squid provides approximately:
Calories: 104
Protein: 18 g
Fat: 2 g
Carbohydrates: 3 g
Fiber: 0 g
Along with its low-calorie and high-protein profile, squid also contains valuable nutrients such as:
Vitamin C
Calcium
Iron
These nutrients make squid a surprisingly nutritious addition to a balanced diet.
Potential Health Benefits of Eating Squid
1. A Lean Source of Protein and Omega-3s
Squid is rich in protein, making it a great choice for muscle repair, energy, and tissue health. It also contains omega-3 fatty acids, which support heart and brain function and can contribute to a more balanced diet.
2. Beneficial for Pregnancy
The FDA notes that seafood offers multiple benefits during pregnancy and breastfeeding. Squid includes iron, high-quality protein, and other nutrients that can help support healthy development for both mother and baby.
3. Supports Cardiovascular Health
Research shows that squid oil often contains higher levels of DHA — a long-chain omega-3 fatty acid — compared to many other seafood oils. DHA supports heart health by helping to reduce resting heart rate and lowering platelet aggregation, especially in women. Over time, this can contribute to better cardiovascular performance and a reduced risk of heart-related diseases.
4. May Reduce Symptoms of Rheumatoid Arthritis
Omega-3 fatty acids present in many types of seafood have anti-inflammatory properties. Studies show that they may help decrease joint pain and swelling caused by rheumatoid arthritis, improving comfort and mobility for individuals suffering from chronic joint conditions.
Possible Risks of Eating Squid
1. Allergic Reactions
Squid, like many shellfish, can trigger allergic responses in sensitive individuals. The protein tropomyosin can cause itching, swelling, hives, respiratory issues, or other symptoms. People with shellfish allergies should avoid squid entirely.
2. Mercury Exposure
All seafood contains some level of mercury. Fortunately, squid is considered one of the FDA’s “Best Choices” because of its relatively low mercury content. Still, moderation is key.
Recommended limits:
Adults:
2–3 servings of squid or other low-mercury seafood per week
(Each serving is about 4 ounces)
Children:
Ages 1–3: 1 ounce
Ages 4–7: 2 ounces
Ages 8–10: 3 ounces
Age 11+: 4 ounces
3. Squid Ink Sensitivity
While squid ink is generally safe and sometimes used in fine cooking, it can trigger allergic symptoms similar to shellfish reactions. Anyone with known squid or shellfish allergies should avoid dishes containing squid ink.
The Bottom Line
Squid is a flavorful and nutrient-dense seafood choice. When prepared healthfully — grilled, boiled, or lightly sautéed instead of deep-fried — it can provide lean protein, omega-3s, and beneficial nutrients that support overall wellness.
However, individuals with shellfish allergies or sensitivity to seafood should avoid squid, and everyone should consume it within recommended mercury guidelines.
If enjoyed wisely, squid can be a delicious and health-promoting addition to many meals around the world.