What Does Squid Do to Your Body? The Complete Nutritional Breakdown

December 12, 2025 •

4 min read

According to the U.S. Food and Drug Administration (FDA), squid is classified as a "Best Choice" for seafood consumption due to its high nutritional value and relatively low mercury content. This versatile seafood offers a wealth of protein, vitamins, and minerals that can contribute positively to your overall health when consumed in moderation.

Quick Summary

Squid offers numerous health benefits, including a rich supply of protein, omega-3 fatty acids, and essential vitamins like B12, supporting heart and brain health. However, its high cholesterol content and small risk of heavy metal accumulation or allergic reactions require moderation and proper preparation for most people.

Key Points

Rich in Protein: Squid is a low-calorie, high-protein seafood that helps build and repair tissues and supports muscle growth.
Packed with Vitamins and Minerals: It provides high levels of vitamin B12, selenium, copper, and phosphorus, which aid in red blood cell formation, immune function, and bone health.
Source of Omega-3s: The moderate omega-3 content in squid, particularly DHA, is beneficial for heart health, brain function, and reducing inflammation.
Generally Low in Mercury: The FDA classifies squid as a "Best Choice" for seafood due to its low mercury levels, making it a safer option for frequent consumption.
High in Cholesterol: Squid is high in dietary cholesterol, so people with heart conditions should eat it in moderation, though its low saturated fat content makes it a better choice than some other animal products.
Vulnerable to Cooking Methods: Deep-frying squid adds significant unhealthy fats and calories, while healthier methods like grilling or steaming preserve its nutritional benefits.
Potential for Allergies: Like other shellfish, squid contains tropomyosin and can cause allergic reactions in sensitive individuals, including cross-reactivity with crustaceans.

The Nutritional Powerhouse: A Look at Squid's Composition

Squid, also known as calamari, is a lean, nutrient-dense seafood that provides a significant amount of high-quality protein and essential vitamins and minerals. Its nutritional profile makes it a valuable addition to a balanced diet, offering numerous health advantages.

Lean Protein for Muscle and Repair

With approximately 16 grams of protein per 100-gram serving, squid is an excellent source of this vital macronutrient. Protein is essential for building and repairing tissues, supporting muscle growth, and producing enzymes and hormones necessary for bodily functions. Its low-fat nature means you can meet your protein goals without a high caloric intake.

Essential Vitamins and Minerals

Squid is packed with micronutrients that support various bodily processes:

Vitamin B12: Essential for red blood cell formation, neurological function, and DNA synthesis. A single 4-ounce serving can provide more than your daily needs.
Selenium: An antioxidant that helps protect cells from damage and supports immune system function.
Copper: Crucial for iron absorption, helping to prevent anemia.
Phosphorus: Works with calcium to build strong bones and teeth and assists the kidneys in filtering waste.
Potassium: Helps regulate blood pressure and supports normal heart rhythm.
Zinc: Supports immune and metabolic function, as well as wound healing.

The Role of Omega-3 Fatty Acids

While not as high in omega-3s as some fatty fish, squid still contains moderate amounts of EPA and DHA. These polyunsaturated fatty acids are known for their anti-inflammatory properties and offer several key benefits:

Heart Health: Regular intake of omega-3s can help reduce blood triglycerides, lower blood pressure, and decrease the risk of arrhythmias.
Brain Function: The DHA content, particularly high in squid oil, has been shown to support brain development, memory, and cognitive function.
Rheumatoid Arthritis: Some research suggests that the omega-3s in seafood can help soothe symptoms of rheumatoid arthritis, such as joint swelling and stiffness.

Potential Risks and Considerations

While generally safe for most people in moderation, there are a few potential downsides to consider when adding squid to your diet.

The Cholesterol Debate

Squid is naturally high in dietary cholesterol, with a 4-ounce serving potentially exceeding the recommended daily intake for those at risk for heart disease. However, modern dietary science suggests that the saturated fat content of a food is a more significant factor in raising blood cholesterol levels than dietary cholesterol itself. Squid is low in saturated fat, but individuals with high cholesterol or heart conditions should still monitor their intake and consult a doctor.

Mercury and Cadmium

Squid contains relatively low levels of mercury compared to larger predatory fish. The FDA classifies it as a "Best Choice" for this reason. However, some squid species, particularly flying squid, can contain higher levels of cadmium, especially in the liver. It is still recommended to consume seafood in moderation to manage overall intake of heavy metals.

Allergic Reactions

Squid is a mollusk, and like other shellfish, it can cause allergic reactions in sensitive individuals. The allergen is often tropomyosin, a heat-stable protein found in the muscle. Cross-reactivity with other invertebrates, such as shrimp and dust mites, can occur. Symptoms can range from mild urticaria (hives) to severe anaphylaxis.

Cooking Method Matters

The way squid is prepared dramatically impacts its nutritional value. Deep-frying adds significant amounts of unhealthy fat, calories, and sodium, which can negate many of its health benefits. Healthier cooking methods include:

Grilling
Steaming
Sautéing
Baking

A Comparison of Squid vs. Salmon


Feature	Squid (Per 100g)	Salmon (Wild Atlantic, Per 100g)	What it means
Protein	~16g	~22g	Both are excellent protein sources; salmon is slightly higher.
Calories	~83 kcal	~142 kcal	Squid is lower in calories, making it a great option for weight management.
Fat	~1.1g	~6.3g	Squid is a very lean protein, while salmon is a fattier fish.
Saturated Fat	~0.4g	~1.5g	Both are low, but squid is leaner.
Omega-3s	Present (moderate)	High	Salmon is a superior source of heart-healthy omega-3 fatty acids.
Cholesterol	~233mg	~63mg	Squid is significantly higher in dietary cholesterol.
Mercury	Low	Moderate-Low	Both are safe choices, but squid is often lower.

Conclusion: A Nutritious Addition to a Balanced Diet

Squid offers a variety of health benefits for your body, from providing lean protein and essential nutrients to supporting brain and heart health with its omega-3 content. However, moderation is key, especially for those monitoring cholesterol or with shellfish allergies. The way you prepare it is also crucial; opting for grilling or steaming over deep-frying maximizes its health potential. As with any seafood, it's a good practice to be mindful of its source and to consult a healthcare professional with specific health concerns. Incorporating squid into a balanced and varied diet can be a delicious and healthy choice.

Is squid ink good for you?

Squid ink contains antioxidants and may have anti-inflammatory and potential anticancer properties based on preliminary studies, though its consumption risks are low.

Frequently Asked Questions

Yes, squid is healthy to eat regularly in moderation, as it is a low-calorie, high-protein food rich in essential vitamins and minerals. However, due to its high cholesterol content, individuals with pre-existing heart conditions should monitor their intake.

Squid is high in dietary cholesterol, but its low saturated fat content means its effect on blood cholesterol levels may be less pronounced than previously thought. For those with normal cholesterol, moderate consumption is fine, but those at risk for heart disease should limit intake and choose healthier cooking methods.

Squid contains moderate levels of omega-3 fatty acids, including DHA, which are beneficial for heart and brain health. While not as rich a source as salmon, it still contributes to a healthy intake.

Squid contains relatively low levels of mercury, classifying it as a "Best Choice" for seafood consumption by the FDA. This makes it a safer option for regular consumption compared to larger, predatory fish that accumulate higher mercury levels.

Pregnant women can safely eat cooked squid in moderation. However, they should avoid raw or undercooked squid to prevent bacterial infections. Proper cooking ensures its safety and provides essential protein and iron.

People with shellfish allergies should avoid squid completely due to the risk of allergic reactions. Those with high cholesterol or heart conditions should consume it in moderation and avoid fried preparations.

Yes, the cooking method significantly impacts its health profile. Deep-frying adds substantial calories, fat, and sodium, potentially negating the benefits. Grilling, steaming, or baking are healthier alternatives.

Squid ink contains antioxidants and may have anti-inflammatory and antibacterial properties, based on some studies. Its contribution to nutritional intake is minimal due to the small amounts used in cooking.