Squid is a lean seafood offering iron, protein, vitamin C, and zinc. When thoroughly cooked, it can be a flavorful, nutrient-rich addition to pregnancy meals.
Why it's good in pregnancy
Squid's iron and protein support your increased blood volume and your baby's tissue development, while zinc contributes to healthy cell growth and immune function. Its B vitamins also support energy metabolism throughout pregnancy.
Key nutrients
IronSupports the increased blood volume needed during pregnancy and helps prevent anemia.
ProteinProvides building blocks for your baby's growing tissues.
Vitamin CSupports immune function and helps with iron absorption.
ZincSupports immune function and healthy cell growth during pregnancy.
B VitaminsSupport energy metabolism throughout pregnancy.
Serving ideas
Grill squid rings and serve with a squeeze of lemon
Add thoroughly cooked squid to a seafood stew
Stir-fry with vegetables until fully cooked
Add cooked squid to a pasta dish
Braise in a tomato-based sauce
Add to a cooked seafood salad
Safety
Squid, like other seafood, carries a higher risk of harmful bacteria or parasites when eaten raw or undercooked, so it should always be cooked thoroughly during pregnancy. Avoid raw preparations such as certain sushi or ceviche dishes made with raw squid. If dining out, confirm with the restaurant that squid dishes are fully cooked before ordering.
Cook thoroughly; avoid raw.
Store raw squid in the coldest part of the refrigerator and use within a day or two, or freeze for longer storage. Cook squid thoroughly until opaque and firm, avoiding raw or undercooked preparations like some sushi or ceviche dishes. Buy from reputable sources and keep raw seafood separate from other foods to avoid cross-contamination. Reheat any leftover cooked squid until piping hot before eating.
Common questions
Can I eat squid during pregnancy?Yes, as long as it is thoroughly cooked; raw preparations like certain sushi or ceviche should be avoided.
Is fried squid safe in pregnancy?Yes, as long as it's cooked all the way through, fried squid is a safe option, though it's best enjoyed in moderation due to its fat content when fried.
How can I tell if squid is fully cooked?Fully cooked squid should be opaque and firm throughout, rather than translucent or gel-like.
Did you know?
Squid is a mollusk related to octopus and cuttlefish, not a fish.
Squid ink, sometimes used in cooking, comes from a defense mechanism the animal uses in the wild.
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