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Can I eat calamari while pregnant?

US pregnancy food safety guidance. Educational only.

What Guidelines Say

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According to FDA guidelines, cooked calamari is safe during pregnancy when prepared properly to eliminate bacterial risks.

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Calamari (squid) is categorized by the FDA and EPA as a "Best Choice" seafood due to its consistently low mercury levels. Guidelines indicate that pregnant women can safely consume 8 to 12 ounces (approximately 2 to 3 servings) of low-mercury seafood per week. The primary safety concern involves proper preparation; raw or undercooked squid may harbor harmful pathogens such as Vibrio bacteria or parasites like Anisakis. To mitigate these risks, medical authorities recommend cooking calamari to an internal temperature of 145°F, at which point the flesh becomes opaque and firm. When prepared thoroughly, calamari provides essential nutrients including protein, omega-3 fatty acids, and iron, which support fetal brain and eye development. Fried, grilled, or sautéed preparations are acceptable provided they reach the required safety temperature.

Avoid

Raw Calamari

Caution

Cook calamari to an internal temperature of 145°F (63°C).

Safe Options

Grilled Calamari

Expert Pick

Baked Calamari

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Updated: Jan 2026 Sources: FDA and EPA Issue Fish Consumption Advice | FDA +3

Safer Choices

Grilled Calamari

  • Grilling fully cooks the squid, enhancing flavor while maintaining a healthy preparation method.

Baked Calamari

  • Baking at 400°F (204°C) until the internal temperature reaches 145°F ensures thorough cooking.

Steamed Calamari

  • Steaming is a low-fat cooking method that preserves nutrients and ensures the squid is fully cooked.

Sautéed Calamari

  • Cooking calamari in a small amount of olive oil over medium heat until opaque and firm ensures safety.

Fried Calamari

  • Deep-frying at high temperatures typically ensures the internal temperature reaches the safe 145°F threshold to eliminate pathogens.

Grilled or Sautéed Squid

  • Cooking until the flesh is opaque and firm eliminates common foodborne bacteria and parasites found in marine life.

Calamari in Stews or Pasta

  • Boiling or simmering squid in sauces ensures thorough heat distribution and safety throughout the meat.

Commercially Frozen Calamari

  • Commercial freezing at -4°F for seven days can kill parasites, though thorough cooking remains the primary safety standard.

Risks & Limits

Raw Calamari

  • Consuming raw or undercooked squid increases the risk of listeriosis and other foodborne illnesses.

Fried Calamari

  • While cooking eliminates pathogens, fried foods are high in unhealthy fats and calories, which can be detrimental during pregnancy.

Calamari from Unreliable Sources

  • Seafood from questionable sources may be contaminated; always choose reputable suppliers.

Raw Calamari (Ika Sushi/Sashimi)

  • Raw preparations pose a significant risk of parasitic infections and bacterial contamination that can affect maternal health.

Ceviche and Marinated Squid

  • Acid-curing or marinating does not reliably kill all bacteria or parasites that may be present in raw squid tissue.

Key Points from Health Guidelines

Based on FDA published guidance

  • 1
    Cook calamari to an internal temperature of 145°F (63°C).
  • 2
    Avoid raw or undercooked calamari dishes.
  • 3
    Limit intake of fried calamari due to high fat content.
  • 4
    Consume 2 to 3 servings (8 to 12 ounces) of low-mercury seafood per week.
  • 5
    Choose calamari from reputable sources to ensure quality and safety.
  • 6
    Store raw seafood at 40°F (4°C) or below to prevent bacterial growth.
  • 7
    Practice good hygiene when handling and preparing seafood to avoid cross-contamination.

Common Questions

Is it safe to eat calamari during the first trimester?
Yes, consuming fully cooked calamari during the first trimester is safe and provides beneficial nutrients.
How often can I eat calamari while pregnant?
The FDA recommends 2 to 3 servings (8 to 12 ounces) of low-mercury seafood, including calamari, per week.
What are the risks of eating raw calamari during pregnancy?
Raw calamari may harbor harmful bacteria like Listeria, posing risks such as miscarriage or severe illness in newborns.
Are there safer alternatives to fried calamari?
Yes, grilling, baking, steaming, or sautéing calamari are healthier cooking methods that reduce fat intake.
How should I prepare calamari to ensure it's safe during pregnancy?
Cook calamari to an internal temperature of 145°F (63°C) until it becomes opaque and firm to eliminate pathogens.

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