Seafood is often a topic of concern for expectant mothers. Among the numerous options available, calamari (squid) has garnered much attention. Questions like, Can pregnant women eat calamari? Can pregnant women eat fried calamari? are frequently asked.
In this post, we discuss whether calamari is a safe and healthy choice for pregnant women and guidelines for safe consumption, and healthier preparation methods. Happy reading!
What is calamari?
Calamari (meaning squid in Italian) refers to dishes made from squid, a type of mollusk. It is commonly served fried, where the squid’s body is sliced into rings, breaded, and deep-fried until crispy.
Its mild flavor and tender texture make it a popular ingredient in Mediterranean and Asian dishes, where it is added to paella, risotto, soups, and stir-fries.
Safety concerns about calamari
One of the primary concerns about eating calamari is the mercury content.
Mercury is a toxic metal that can affect the nervous system, and certain seafoods are known to have high levels of mercury.
Another concern is foodborne illness, particularly from bacteria such as Listeria and Vibrio. These bacteria can lead to severe illnesses in pregnant women, potentially harming both the mother and the developing baby.
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So can you eat calamari during pregnancy?
The answer is yes, pregnant women can safely eat squid. It is classified as a low-mercury seafood with about 0.024 PPM of mercury.
This makes calamari a safer choice for expectant mothers compared to fish like sharks, swordfish, and king mackerel.
In fact, the FDA recommends two to three servings of low-mercury fish and seafood per week, which includes options like shrimp, cod, salmon, and catfish.
Guidelines for safe consumption
To safely enjoy calamari during pregnancy, it’s important that it is fresh and thoroughly cooked to reduce the risk of harmful bacteria like Listeria.
Whether it is grilled, baked, or fried, ensure to cook calamari properly, ideally at an internal temperature of at least 145°F (63°C).
When dining out, it’s advisable to choose reputable restaurants with high food safety standards.
Is calamari healthy for pregnant women?
Calamari is a nutritious food, rich in protein, vitamin B12, and selenium. Here’s what 100g of squid contains:
- Calories: 92 kcal
- Protein: 15.6 grams
- Fat: 1.4 grams
- Carbohydrates: 3.1 grams
- Vitamin B12: 1.3 mcg (54% of DV)
- Vitamin E: 2.1 mg (11% of DV)
- Selenium: 44.8 mcg (64% of DV)
- Iron: 0.8 mg (4% of DV)
- Zinc: 1.5 mg (10% of DV)
- Omega-3 Fatty Acids: 0.5 grams
Also read How To Increase Your Calcium Intake Naturally
Can pregnant women eat fried calamari?
Fried calamari is safe to eat during pregnancy if it is fully cooked. However, deep frying adds extra fats and calories, and so should be consumed in moderation. When possible, opt for grilled or baked calamari to reduce your fat intake.
If you do indulge in fried calamari, ensure that any accompanying dipping sauces are made with pasteurized eggs or ingredients to avoid any additional risks.
Healthier preparation methods
While frying is the most common way of eating calamari, consider trying methods like grilling, sautéing, or baking.
This will help reduce the amount of oil, resulting in a dish that’s lower in calories and saturated fats:
Saute calamari
In a large skillet, heat some olive oil and butter, then briefly sauté chopped garlic until fragrant. Add the calamari rings and cook for one to two minutes over medium-high heat.
Add a splash of white wine and lime juice for a light, flavorful sauce, then finish with fresh dill or other herbs.
Grilling
Marinate cleaned calamari with a mixture of olive oil, lemon juice, garlic, and herbs like basil and oregano.
Preheat the grill to high heat, then grill the calamari for about 1-2 minutes per side until just cooked through and slightly charred.
Baking
Toss the calamari with olive oil, salt, and pepper, and spread them out on a baking sheet. Bake at 450°F for about 10-15 minutes until they are slightly browned.
For a crispier texture, you can use a wire rack on the baking sheet to allow air to circulate around the calamari as it bakes
How much calamari is safe to eat?
When it comes to the safe consumption of calamari during pregnancy, it is generally recommended to adhere to guidelines provided for low-mercury fish.
The FDA advises that pregnant women can safely consume between eight to twelve ounces (2 to 3 servings) of low-mercury seafood per week.
This recommendation ensures that you can enjoy the nutritional benefits of calamari, such as its rich content of protein, omega-3 fatty acids, vitamins, and minerals, without any health threat to yourself and your baby.
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Wrapping up: Can you eat squid when pregnant?
Calamari is a safe and nutritious part of a pregnancy diet when properly prepared. It’s a low-mercury seafood option, which makes it safer than high-mercury fish like shark, swordfish, and king mackerel.
Grilled, baked, or fried calamari is fine, but it should be fully cooked to ensure safety.
