Squid & Calamari
Cooked squid and calamari are safe to eat during pregnancy. Raw squid, such as in sushi or sashimi, should be avoided.
Squid — commonly served fried as calamari, grilled, or in stews and pasta dishes — is safe during pregnancy when properly cooked. It's a low-mercury source of protein, vitamin B12, and selenium. As with other seafood, the main risk comes from eating it raw or undercooked, which can carry bacteria or parasites. Fried calamari from restaurants and takeaways is generally safe, though it's worth keeping an eye on how it's been stored if buying pre-prepared or from a buffet, since seafood spoils relatively quickly at room temperature.
What to be aware of
- Make sure squid is cooked through — fried, grilled, or stewed calamari is safe when properly cooked.
- Avoid raw squid in sushi, sashimi, or ceviche.
- Be cautious with squid from buffets or food that has been sitting out.
- Buy fresh squid from a reputable fishmonger and cook promptly.
- Limit seafood generally to a couple of portions a week as part of a varied diet.
NHS guidance: https://www.nhs.uk/pregnancy/keeping-well/foods-to-avoid/
US guidance
The FDA lists squid among low-mercury seafood safe for pregnancy, with the same requirement that it be cooked thoroughly rather than served raw.