What Does Eating Squid Do to the Body?

November 28, 2025 •

3 min read

While often associated with fried calamari, a 100-gram serving of raw squid is surprisingly low in calories, with only about 92 kcal, and boasts a high-protein, low-fat nutritional profile. The answer to "what does eating squid do to the body?" is that it provides a wealth of essential nutrients that can support everything from brain and heart health to immune function.

Quick Summary

Eating squid provides a rich source of protein, minerals like selenium and copper, and vitamins, with a moderate calorie count. Potential health benefits include supporting immune function, heart health, and antioxidant defenses. It is also noted for its high cholesterol content, especially when fried, so moderation is key.

Key Points

Rich in Protein and Low in Fat: Squid is an excellent source of lean protein, making it beneficial for building and repairing muscle tissue without excessive calories.
Supports Brain and Liver Health: It provides a good source of choline, a vital nutrient for cognitive function and liver health, which many people don't get enough of.
Immune-Boosting Minerals: With high levels of selenium, zinc, and copper, squid helps to strengthen the immune system and protect against cellular damage from free radicals.
Provides Omega-3 Fatty Acids: Though not as rich as oily fish, squid contains beneficial omega-3s (EPA and DHA) that support heart and brain health.
Moderation for Cholesterol and Contaminants: Squid has a high cholesterol content and, like all seafood, can contain traces of heavy metals like mercury and cadmium. Consumption should be moderate, and cooking methods should be healthy.

The Surprising Nutritional Profile of Squid

Squid, also known as calamari, is a popular seafood worldwide, enjoyed in many cuisines. Beyond its mild flavor and tender texture, it offers a powerful nutritional punch that can positively impact your body. A single serving of raw squid is an excellent source of lean protein, essential minerals like selenium and copper, and B vitamins, particularly B12.

Benefits for Brain and Heart Health

One of the most notable benefits of adding squid to your diet is its contribution to brain and heart health. Squid is a source of omega-3 fatty acids, including EPA and DHA, though in lower concentrations than fatty fish like salmon. These fatty acids are crucial for cognitive function and cardiovascular wellness. Additionally, squid is one of the few common food sources of choline, a vitamin-like nutrient that supports brain and liver health.

Cognitive Function: DHA, an omega-3 fatty acid found in squid, supports optimal brain function and may help prevent cognitive decline.
Cardiovascular Support: The omega-3s in squid, along with its potassium and vitamin E content, help regulate heart rhythm, lower blood pressure, and reduce inflammation, which is beneficial for the cardiovascular system.

Immune System and Bone Strength

Squid is a valuable food for supporting a strong immune system and healthy bones due to its rich mineral content.

Selenium: This trace mineral is a powerful antioxidant that protects cells from damage and supports the immune system. Some studies suggest selenium can help fight cancer by inhibiting tumor growth.
Zinc: Squid contains a good amount of zinc, another mineral essential for immune function. Zinc deficiency can make the body more susceptible to infections.
Phosphorus: This mineral is vital for building strong bones and teeth and is readily available in squid. It works with calcium to maintain the body's skeletal structure.

Antioxidant and Anti-inflammatory Properties

The nutritional composition of squid includes antioxidants that combat harmful free radicals in the body. Selenium and Vitamin E work together as powerful antioxidants to promote overall health and normal reproduction. Additionally, squid possesses anti-inflammatory properties, with studies suggesting its ink can be effective against pathogens like bacteria and viruses. This anti-inflammatory effect may help reduce the risk of chronic health issues, including heart disease.

Potential Risks and Considerations

While nutritious, there are some potential downsides to be aware of when consuming squid. The most notable is its cholesterol content, which is significantly higher than many other seafood options. A 3.5-ounce serving of raw squid contains approximately 231 mg of cholesterol, close to the daily limit recommended for those at risk of heart disease. However, the type of fat (low saturated fat, high in omega-3s) may mitigate this risk for those with normal cholesterol levels, and studies suggest some shellfish consumption may even improve blood cholesterol profiles. The cooking method also plays a crucial role; deep-frying squid increases its fat and calorie content, negating many of its health benefits.

Comparison Table: Squid vs. Salmon (per 100g serving)


Feature	Squid (Raw)	Salmon (Oily Fish)	Nutritional Impact
Calories	~92 kcal	~208 kcal	Squid is lower in calories, better for weight management.
Protein	~16 g	~20 g	Both are high-protein sources, crucial for muscle repair.
Omega-3s	Moderate	Very High	Salmon provides significantly more heart-healthy omega-3s.
Selenium	High (~45 mcg)	High (~47 mcg)	Both are excellent sources of this vital antioxidant.
Cholesterol	High (~233 mg)	Moderate (~63 mg)	Squid has substantially more dietary cholesterol.

Cooking Methods for Maximizing Health Benefits

To maximize the health benefits of squid, it's best to avoid deep-frying. Healthier cooking methods include grilling, sautéing, or steaming. These preparations preserve the high protein and low-fat nature of squid while enhancing its natural flavor without adding excess calories or unhealthy fats. For example, grilling squid with lemon juice and olive oil keeps the dish light and nutritious.

Conclusion

Eating squid offers numerous health benefits, from providing high-quality protein and essential minerals to supporting brain, heart, and immune system health. Its high selenium and copper content, along with omega-3 fatty acids and choline, make it a nutrient-dense food. However, its high cholesterol content and the potential health risks of heavy metals like cadmium mean it should be consumed in moderation, especially by those with pre-existing health conditions. By choosing healthy cooking methods over frying, you can enjoy this versatile seafood and reap its many nutritional rewards. For individuals concerned about cholesterol, consulting a healthcare provider is recommended before adding large amounts of squid to your diet. Learn more about the health risks associated with certain seafood by visiting the FDA website.

Frequently Asked Questions

Yes, squid is relatively high in dietary cholesterol, with a 3.5-ounce serving of raw squid containing approximately 231 mg. However, it is also low in saturated fats, and some research suggests that the omega-3s may help balance cholesterol levels for those with normal cholesterol counts.

Yes, squid is a fantastic source of high-quality protein. A 3-ounce serving can provide a significant portion of your daily protein needs, which is essential for building muscle and sustaining energy.

Squid can be a good option for weight loss when prepared healthily. It is low in calories and high in protein, which promotes satiety without contributing excess calories. However, frying it adds fat and calories, making grilling or steaming a better choice.

Squid is rich in several key nutrients. It is an excellent source of minerals like selenium, copper, and phosphorus. It also provides important vitamins, including Vitamin B12, Vitamin B2 (Riboflavin), and Vitamin E.

Yes, squid contains nutrients that can support brain health. It is a source of omega-3 fatty acids (DHA) and choline, both of which are important for cognitive function, memory, and focus.

Potential risks of eating squid include a high cholesterol content and the possibility of heavy metal accumulation, though it is considered a 'Best Choice' seafood by the FDA for its lower mercury levels. Allergic reactions are also a risk for individuals with shellfish allergies.

To maximize the health benefits of squid, it is best to avoid deep-frying. Healthier cooking methods such as grilling, sautéing, or steaming are recommended to keep the fat and calorie content low while preserving its nutrient profile.