Squid: Is It Good for You?

Reviewed by Jabeen Begum, MD on September 21, 2022

Nutritional Info

from the WebMD Ingredients Guide
Serving Size 1 Cup
Calories 199
% Daily Value*
Total Fat 3 g
Saturated Fat 1 g
Trans Fat 0 g
Cholesterol 504 mg
Sodium 86 mg
Potassium 0 mg
Total Carbohydrate 7 g
Dietary Fiber 0 g
Sugar 0 g
Protein 34 g

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

  • Vitamin C 12%
  • Iron 6%
  • Vitamin B6 0%
  • Magnesium 0%
  • Calcium 7%
  • Vitamin D 0%
  • Cobalamin 0%
  • Vitamin A 1%

Squid is a popular seafood all over the world. It’s cheap, versatile, and tasty. It can be grilled, seared, boiled, braised, and even eaten raw as sashimi.

One of the most popular preparations of squid is chopped, breaded, and fried. This is popularly referred to as calamari, though the term ‘calamari’ technically encompasses any squid eaten as food. Fried calamari has more calories than most other preparations of calamari.

Commercially fished squids are typically caught offshore, sometimes far out at sea. Many different squid species are fished and eaten.  In 2002, the most commonly caught squid species were the European squid, the Argentine shortfin squid, the jumbo flying squid, and the Japanese flying squid. The jumbo flying squid fishery is currently the most productive in the world.

Clearly, there’s high demand for squid. This begs the question, what health benefits and risks come with squid consumption?

Nutrition Information

A 4-ounce serving of raw squid contains:

  • Calories: 104
  • Protein: 18 grams
  • Fat: 2 grams
  • Carbohydrates: 3 grams
  • Fiber: 0 grams

Calamari is also a good source of:

Potential Health Benefits of Squid

The health benefits of squid are often linked to its high protein content. Other benefits are tied to its polyunsaturated fatty acid content, also known as omega-3 fatty acids.

Healthy Pregnancy

The U.S. Food and Drug Administration highlights fish as a healthy food for those who are pregnant and breastfeeding. The protein and iron content of squid are considered particularly important for women who are pregnant.

Heart Health

The link between omega-3 fatty acids in fish oil and heart health has been well researched. However, the balance of fatty acids in calamari oil is somewhat different than in typical fish oils on the market. 

The fatty acid docosahexaenoic acid (DHA) is higher in squid than in other seafood. DHA has been shown to improve resting heart rate. DHA-rich oils, like calamari oil, may also help reduce platelet aggregation for women.

Rheumatoid Arthritis

Research on the omega-3 fatty acids found in seafood indicates that they help soothe the symptoms of rheumatoid arthritis. Participants in a study reported shorter periods of morning joint stiffness and reduced joint swelling and pain.

Potential Risks of Squid

Squid is generally considered a safe food in moderation. The main health risks of squid and shellfish come from their mercury levels and allergies.

Shellfish Allergy

As with any shellfish, squid carries a risk of allergic reaction. A substance called tropomyosin is the likely culprit. If you have a shellfish allergy, you should avoid squid.

Mercury Poisoning

Seafood has long been known to contain mercury. A build-up of mercury in the body can cause serious harm, especially for children. The FDA considers squid one of the ‘Best Choices’ for seafood, meaning it contains relatively low levels of mercury. Still, it is good to remember that any squid you consume likely contains mercury.

It's recommended that adults eat squid and other ‘Best Choices’ seafood at most two or three times per week in 4-ounce servings. For children between two and 11, the recommended serving size is 1 ounce.

Show Sources


Advances in Food and Nutrition Research: “Chapter 4 - Molluscan Shellfish Allergy.”

Critical Reviews in Food Science and Nutrition: “How Does High DHA Fish Oil Affect Health? A Systematic Review of Evidence.”

ESHA Research, Inc., Salem, Oregon: “Fried Calamari.”

Fisheries and Resources Monitoring System: “Squid – Global.”

FDA: “Advice About Eating Fish.”

Gilly Lab: “Squid Fisheries.”

Merriam-Webster: “Calamari.”

National Center for Complementary and Integrative Health: “7 Things To Know About Omega-3 Fatty Acids.”

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