Is Calamari Healthy?

Although "calamari" can refer to any type of edible squid, it usually refers to small fried squid. It is a member of the mollusk family, related to octopus. Calamari should be firm and chewy with a slightly sweet taste. Calamari is rich in vitamins and minerals, but should be eaten sparingly because of its high saturated fat, sodium and cholesterol levels.

General Nutrition

A 3-ounce serving of fried calamari contains approximate 150 calories, 15 grams of protein, 6 grams of fat and 6 grams of carbohydrates. The protein content accounts for 31 percent of the daily value, according to the U.S. Food and Drug Administration. The fat content accounts for 10 percent of the DV. Calamari offers just 2 percent of the DV of carbohydrates.

Vitamins

Like many types of seafood, calamari is a rich source of B vitamins. A 3-ounce serving has 31 percent of the recommended dietary allowance of riboflavin and 14 percent of the RDA of niacin. These vitamins are vital to healthy appetite and digestion, energy production, vision, skin maintenance and neurological function. Calamari also contains small amounts of other essential vitamins, including vitamin B-12.

Minerals

The same serving size of calamari is even richer in minerals than it is in vitamins. It provides 17 percent of the RDA for phosphorus, 10 percent for zinc and 8 percent for magnesium. These important minerals aid in protein synthesis, energy production, bone health, immune function, neurological processes, normal growth and development, reproduction and glucose regulation, which can help prevent or ameliorate diabetes.

Considerations

While calamari is rich in vitamins and minerals, eating too much can have negative health implications. A 3-ounce serving has approximately 75 percent of the DV for cholesterol, 10 percent for sodium and 8 percent for saturated fat. Excessive dietary intake of these nutrients can contribute to heart disease, stroke risk, certain cancers and high blood pressure.

When eating calamari, consider adding small amounts to healthy foods like salads, whole-grain pastas, sauteed vegetables or fresh vegetable wraps instead of just digging into a large plate of fried squid with nothing to accompany it but sodium-laden sauces. Alternately, consider eating steamed or boiled squid. A 3-ounce serving has only 2 percent of the DV for fat and less than 2 percent of the DV for saturated fat. However, a 3-ounce serving of steamed or boiled squid still has approximately 75 percent of the DV for cholesterol.

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