Eating Calamari While You're Pregnant

When you're eating for two, it's essential to choose nutritious foods that support a healthy pregnancy. Certain foods aren't safe to eat while you're pregnant, but you can include calamari in your healthy pregnancy diet. Calamari supplies many of the nutrients your growing baby needs but isn't contaminated with large amounts of mercury, which is a concern during pregnancy.

 

 

Nutrients

Calamari supplies many of the key nutrients you need to support a healthy pregnancy. A 3-ounce serving of calamari provides 15.25 grams of protein, a nutrient that is essential for the formation of your unborn baby's cells. The same serving of calamari contains 0.86 milligrams of iron and 1.48 milligrams of zinc. Iron helps your baby form healthy red blood cells and zinc helps your unborn baby produce enzymes and insulin. A 3-ounce serving of calamari also supplies small amounts of vitamin B12, vitamin C, vitamin A and folate, a B vitamin that helps prevent certain birth defects.

Mercury Dangers

Mercury contamination is a concern during pregnancy because it can negatively impact the formation and development of your baby's nervous system. Almost all fish contain trace amounts of mercury, but you should keep seafood as part of your pregnancy diet because most varieties are low in saturated fat and high in nutritional value. You do need to choose the safest types of seafood though. Avoid shark, tilefish, swordfish, marlin and king mackerel.

Calamari and Mercury

According to the American Pregnancy Association, you can safely eat two 6-ounce portions of calamari each week. You'll get a generous dose of nutrition while keeping your mercury intake low. Other low-mercury choices include shrimp, crab, flounder, haddock, salmon, trout, scallops and whitefish. Consume no more than 12 ounces of these low-mercury options each week.

Considerations

Many restaurant versions of calamari are deep-fried, which decreases their nutritional value. Deep-fried calamari can have 6 grams or more of total fat per 3-ounce serving. Much of this fat is unhealthy saturated fat, which increases your risk of heart disease and weight gain. Opt for steamed or sauteed calamari to make the food more nutritious. Make calamari at home as another healthy alternative. Steam or saute the squid with fresh vegetables and serve it with brown rice or a tossed green salad.