What Are the Benefits of Eating Cuttlefish? A Dive into This Nutrient-Dense Seafood

November 4, 2025 •

4 min read

With approximately 75-85 calories and 15-20 grams of protein per 100 grams, cuttlefish is a remarkably low-calorie and high-protein seafood. So, what are the benefits of eating cuttlefish? It offers a rich source of essential nutrients that support a healthy diet and provide significant health advantages.

Quick Summary

Cuttlefish is a lean seafood providing high-quality protein, omega-3s, and essential vitamins and minerals like B12, selenium, and iron. Its consumption supports heart and brain health, boosts immunity, and aids in weight management.

Key Points

Rich in Lean Protein: Cuttlefish is an excellent source of high-quality protein, crucial for muscle repair, growth, and overall body function.
Good Source of Omega-3 Fatty Acids: It contains healthy omega-3s that are beneficial for heart and brain health and possess anti-inflammatory properties.
Packed with Vitamins and Minerals: Cuttlefish provides essential nutrients like Vitamin B12, selenium, iron, and phosphorus, supporting everything from nerve function to bone health.
Low in Calories and Fat: This seafood is a smart choice for weight management due to its low-calorie, low-fat profile and high protein content, which promotes satiety.
Supports Immune Function and Vision: The presence of Vitamin A, E, zinc, and selenium contributes to a stronger immune system and supports healthy vision.
Best Cooked Gently: Opt for healthy cooking methods like steaming or grilling to preserve nutrients, rather than deep-frying which can increase fat content.
Enjoy in Moderation: While a nutritious option, moderate consumption is advised due to its moderate cholesterol level and the potential for heavy metal accumulation in non-edible organs.

The Nutritional Powerhouse from the Deep

Cuttlefish, a close relative of squid and octopus, is a versatile and flavorful marine delicacy that is highly valued in many culinary traditions. Beyond its culinary appeal, it boasts an impressive nutritional profile that makes it a beneficial addition to a balanced diet. Low in fat and rich in protein, cuttlefish is an excellent choice for those seeking a healthy and satiating meal. It provides a wide array of vitamins and minerals that contribute to overall well-being, from boosting the immune system to protecting heart health.

Macronutrient Breakdown

Cuttlefish is particularly noted for its favorable macronutrient composition. A typical 100-gram serving of raw cuttlefish is a powerhouse of lean protein, making it an ideal food for muscle repair, growth, and satiety. The fat content is notably low and primarily consists of healthy polyunsaturated fatty acids, including beneficial omega-3s.

Essential Micronutrients

Omega-3 Fatty Acids: Cuttlefish is a source of omega-3s, such as DHA and EPA, which are critical for brain health, reducing inflammation, and lowering the risk of heart disease.
Vitamin B12: This vitamin is vital for maintaining healthy nerve and blood cells and plays a key role in DNA formation.
Vitamin A: Important for vision, immune function, and cellular growth.
Selenium: A powerful antioxidant that protects cells from damage, supports thyroid function, and helps boost immunity.
Iron: A key component for preventing anemia by aiding in the production of red blood cells.
Phosphorus: Works with calcium to build strong bones and teeth.
Copper: Essential for iron absorption and the formation of red blood cells.
Zinc: Plays a role in immune function, wound healing, and cell division.

Cuttlefish vs. Other Cephalopods: A Nutritional Comparison

While often grouped, cuttlefish, squid, and octopus have distinct nutritional differences. Here is a comparison to help you make informed dietary choices.


Feature	Cuttlefish	Squid (Calamari)	Octopus
Protein Content (per 100g)	High, around 15-20g	High, similar to cuttlefish	High
Fat Content	Very low, mostly unsaturated	Very low, similar to cuttlefish	Low
Calories (per 100g)	Low, around 75-85 kcal	Low, comparable	Low
Cholesterol Level	Moderate, around 110 mg/100g	Higher, around 200 mg/100g	Lower, around 50 mg/100g
Omega-3s	Good source	Good source	Good source
Vitamin B12	Rich source	Excellent source	Good source
Key Vitamins	Higher in Vitamins A and E	High in B vitamins	High in Vitamin B12
Taste Profile	Mild, slightly sweet flavor	Slightly tougher, smoother texture	Mild, sweet, slightly briny

Smart Preparation for Maximum Health Benefits

The way you cook cuttlefish can significantly impact its nutritional value and health benefits. Healthy cooking methods are recommended to preserve its delicate flavor and rich nutrient content.

Best Cooking Methods

Steaming: One of the best methods for retaining water-soluble vitamins like B vitamins and C, which are sensitive to heat.
Grilling or Barbecuing: A quick, high-heat method that requires minimal oil and locks in flavor.
Braising: A slow, low-heat method that tenderizes tougher parts of the cuttlefish, making it a flavorful and nutrient-rich dish.
Stir-Frying: A fast, high-heat method ideal for thinly sliced cuttlefish.

Preparation Tip: Proper cleaning is essential for a good result. The internal pen, ink sac, and guts must be removed. For healthy cooking, opt for minimal oil and fresh seasonings like lemon juice, garlic, and herbs.

Potential Considerations and Risks

While generally healthy, responsible consumption of cuttlefish and other seafood is important.

Heavy Metals: Cuttlefish, like other seafood, can accumulate heavy metals such as cadmium and lead, especially in the digestive gland. However, studies have shown that levels in the edible muscle tissue remain within safe limits for moderate consumption, and for adults, the intake does not pose a significant toxic risk. It is advisable to consume cuttlefish in moderation to limit potential exposure.

Cholesterol: Cuttlefish contains cholesterol, but studies suggest that the body's absorption from shellfish is relatively poor. Saturated and trans fats have a greater impact on blood cholesterol levels. Still, individuals with high cholesterol or heart disease risk factors should consult a doctor and consume it in moderation, favoring non-fried preparations.

Shellfish Allergy: Cuttlefish is a mollusk and can trigger allergic reactions in some individuals. Symptoms can range from mild (hives, itching) to severe (anaphylaxis). Those with known shellfish allergies should avoid it entirely.

Conclusion: A Healthy Addition to Your Diet

Cuttlefish is a healthy, low-fat protein source that provides a wealth of nutritional benefits. Its rich content of omega-3s, vitamins, and minerals makes it a valuable food for supporting heart health, immune function, and cognitive development. By choosing healthy preparation methods like grilling, steaming, or braising, and practicing moderation, you can enjoy the many advantages of this delicious and nutritious seafood. As with any food, awareness of potential risks, such as heavy metal accumulation in non-edible parts and allergic reactions, ensures responsible consumption. For more information on safely consuming seafood during pregnancy, you can consult sources like the FDA's advice about eating fish.

Frequently Asked Questions

Cuttlefish and squid are both healthy choices, but their nutritional profiles differ slightly. Cuttlefish is slightly higher in Vitamins A and E, while squid has more B vitamins. Octopus contains the lowest cholesterol of the three, with cuttlefish in the middle and squid having the highest. The healthiest choice ultimately depends on your specific nutritional goals.

Cuttlefish contains a moderate level of cholesterol, but it is also low in unhealthy saturated fats. Research suggests that the body's absorption of cholesterol from shellfish is limited. However, individuals with high cholesterol or other heart disease risk factors should consult a doctor and consume cuttlefish in moderation, avoiding fried preparations.

Yes, the cooking method can impact cuttlefish's nutritional content. Water-soluble vitamins like the B vitamins are sensitive to heat and can be lost during prolonged, high-temperature cooking. Steaming or grilling are recommended over deep-frying to better preserve the nutrients.

Healthy cooking methods include steaming, grilling, stir-frying, and braising. For quick cooking, flash-frying on a hot pan or grill works well, while braising is best for tenderizing the tougher tentacles. Marinating can also enhance its flavor.

The FDA lists squid, a close relative of cuttlefish, as one of the "Best Choices" for seafood due to its relatively low mercury levels. While all seafood contains some mercury, moderate consumption of cuttlefish does not pose a significant risk for most adults.

Cuttlefish has a mild, slightly sweet flavor and a tender, slightly chewy texture that makes it very versatile for cooking. It is often compared to calamari but is generally thicker and meatier.

While fresh, high-quality cuttlefish can sometimes be consumed raw in dishes like sashimi or ceviche, proper safety precautions must be taken. It is crucial to source cuttlefish from a reputable vendor that guarantees its freshness. For most people, cooking cuttlefish thoroughly to an internal temperature of 145°F (63°C) is recommended to kill any potential bacteria and parasites.

Yes, cuttlefish ink is safe to eat and is often used in sauces and pasta for its rich color and flavor. It may also have some antioxidant properties. However, it is primarily used as a flavoring agent in cooked dishes and is not a significant source of nutrition on its own.