Eating Calamari During Pregnancy – Is It Safe?

Eating seafood during pregnancy often raises concerns about safety, and calamari (squid) is no exception. While seafood is generally a good source of nutrients like protein and omega-3 fatty acids, some seafood carries risks due to high mercury content or contamination. So, where does calamari fall? Calamari in pregnancy is often considered safe when cooked throughly, making it a delicious option for expectant mothers.

Read on to learn about the benefits of eating calamari while pregnant and important tips for incorporating them to ensure the health of both you and your baby.

What Is Calamari?

Calamari is a type of seafood and the Italian word for squid, a mollusc related to octopus and cuttlefish. It’s a popular seafood dish known for its mild, slightly sweet flavour and chewy texture. When cooked right, calamari is a delicious source of protein, vitamins, and omega-3 fatty acids, making it a favourite choice for seafood lovers.

Can You Eat Calamari When Pregnant?

Calamari is safe for pregnancy as long as it is properly cooked. It’s essential to avoid raw or undercooked calamari due to the risk of foodborne illnesses. According to the FDA, aim for about 2-3 servings (8 to 12 ounces) of calamari per week (1).

Mercury Level in Octopus

Octopus is considered a low-mercury seafood option, with an average mercury concentration of approximately 0.03 parts per million (ppm). According to the FDA and EPA, seafood with mercury levels below 0.1 ppm, like octopus, is safe to consume in moderation during pregnancy (3).

Nutritional Profile and Benefits of Calamari in Pregnancy

Calamari has various important nutrients that can benefit your health, especially during pregnancy. Here’s a look at the nutritional value of 100 g of calamari (2):

Packed with nutrients like protein, omega-3 acids, and important vitamins, it can be a valuable part of a balanced diet. Here are a few benefits of eating calamari while pregnant.

• Calamari is high in omega-3 fatty acids, which support fetal brain development and help reduce inflammation (5).
• It has a high protein content and provides amino acids needed for the baby’s growth and development.
• Being low in calories, it can be a nutritious option for managing weight gain during pregnancy (4).
• The omega-3s in calamari promote heart health by maintaining healthy cholesterol levels (6).
• It is rich in iron, which is essential for the formation of haemoglobin and preventing anaemia. It helps increase blood flow through the uterine wall.
• It is easy to digest, making it a protein source often better tolerated than red meats, especially for pregnant women experiencing nausea (7).

Precautions to Take When Eating Calamari When Pregnant

There are a few things you should know before eating calamari while pregnant to protect your unborn child as well as yourself.

• Always make sure the calamari is cooked, as undercooked or raw seafood may host harmful bacteria and parasites that can cause foodborne illnesses.
• Fried calamari is high in unhealthy fats, which might cause weight gain and other pregnancy-related issues.
• Ensure that the calamari is purchased from a trusted, high-quality source to minimise the risk of contamination with toxins or pollutants.
• The calamari should be fresh, as spoiled seafood can lead to food poisoning. Look for clear, odourless seafood and avoid anything with a strong fishy smell.
• Avoid pre-prepared or pre-cooked calamari from delis or buffets since they may be more prone to contamination due to improper storage or handling.
• When preparing calamari at home, use separate utensils and cutting boards for raw seafood and other foods to avoid cross-contamination.
• If you have a history of seafood allergies, consult your doctor before adding calamari to your diet.

FAQs

1. Can you eat raw calamari when pregnant?

Eating raw calamari while pregnant is not safe. Raw or undercooked seafood, including calamari, can carry harmful bacteria and parasites such as Listeria or Toxoplasma, which can cause severe foodborne illness. These infections may cause complications like premature birth or miscarriage (9).

2. Can pregnant women eat fried calamari?

While calamari is nutritious, frying adds extra fats and calories, which can cause unhealthy weight gain or digestive issues. To avoid excessive fat intake during pregnancy, it’s best to opt for baked or grilled calamari.

3. What are the benefits of Omega-3 fatty acids in calamari for pregnant women and their babies?

Omega-3 fatty acids, particularly DHA, are essential for fetal brain and eye development. For pregnant women, omega-3s promote heart health, reduce inflammation, and may even help improve mood (6).

4. What are some common myths about consuming calamari during pregnancy?

According to traditional belief, calamari and pregnancy do not go well together. There are various myths about calamari, including that it can cause fetal deformities, miscarriage, a twelve-month pregnancy, or even the baby adopting squid-like characteristics, such as sticky skin or impacted intelligence. It’s also said that calamari might cause the womb to become “sticky,” which could result in dangerous birth conditions. However, there is no scientific proof to back these misconceptions (8).

Squid for pregnant women can be a safe and nutritious choice when prepared right and consumed with care and in moderation. So, if calamari is a favourite of yours, don’t be afraid to include it in your diet. Consult your doctor if you have any concerns about your diet during pregnancy. If you fall into the high-risk pregnancy category, we recommend seeing your doctor beforehand to avoid any negative health consequences. Enjoy your pregnancy journey and the delicious foods that come with it!

References/Resources:

1. Questions & Answers from the FDA/EPA Advice about Eating Fish for Those Who Might Become or Are Pregnant or Breastfeeding and Children Ages 1 to 11 Years; U.S. Food and Drug Administration; https://www.fda.gov/food/consumers/questions-answers-fdaepa-advice-about-eating-fish-those-who-might-become-or-are-pregnant-or#II

2. Mollusks, squid, mixed species, raw; U.S. DEPARTMENT OF AGRICULTURE; https://fdc.nal.usda.gov/fdc-app.html#/food-details/174223/nutrients

3. Advice about Eating Fish; U.S. Food and Drug Administration; https://www.fda.gov/food/consumers/advice-about-eating-fish

4. Fish and shellfish; NHS; https://www.nhs.uk/live-well/eat-well/food-types/fish-and-shellfish-nutrition/

5. Hibbeln. J. R, Spiller. P, Brenna. J. T, et al.; Relationships between seafood consumption during pregnancy and childhood and neurocognitive development: Two systematic reviews; PubMed Central; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6924512/

6. Omega-3 Fatty Acids; National Institutes of Health; https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/

7. Seafood Nutrition Overview; Seafood Health Facts; https://www.seafoodhealthfacts.org/nutrition/seafood-nutrition-overview/

8. Maggiulli. O, Rufo. F, Johns. S. E, et al.; Food taboos during pregnancy: meta-analysis on cross cultural differences suggests specific, diet-related pressures on childbirth among agriculturalists; PubMed Central; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9281602/

9. Listeriosis; NHS; https://www.nhs.uk/conditions/listeriosis/

Also Read:

Is Eating Mustard Safe in Pregnancy?
Moong Dal During Pregnancy – Benefits and Tips
Miso Soup during Pregnancy – Health Benefits and Recipes

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