Is Calamari Healthy?

Overview

Many people turn their noses up at the thought of eating squid. However, when it is batter dipped and fried in oil -- a common restaurant appetizer known as calamari -- it becomes more appealing, thanks to the American love of fried foods. Because it is a fried dish, calamari is not the healthiest choice you can make, but the squid itself is quite nutritious.

Calories and Fat

One brand of fried calamari has 270 calories per 4 oz. serving. The number of calories in this dish may vary, though, based on the type of breading used, the amount used and the type of oil in which calamari are fried. You can cut down on calories and fat by baking battered calamari instead of frying it. You'll get 13 g of fat per serving, and 3.5 g of that derive from saturated fat. Cut down on saturated fat in your diet; 15 g per day or less is the recommended limit.

Cholesterol

Dietary cholesterol often contributes toward clogged arteries, and this can lead to heart problems. The best course of action remains limiting cholesterol consumption to 300 mg per day; calamari might not be a good choice if you monitor your cholesterol intake as one serving contains 105 mg, just over 1/3 of the amount you should consume each day. If you do eat calamari, carefully plan your diet to avoid eating more than the daily recommended intake of cholesterol.

Carbohydrates and Protein

A serving of calamari contains 26 g of carbohydrates, or 8 to 11.5 percent of the carbs you need in your meal plan each day. While there are healthier foods from which you can obtain carbohydrates, calamari carbs provide you with energy all the same. Calamari also contains 10 g of complete protein per serving. The USDA recommends eating lean protein to meet your needs; squid by itself is quite lean, but when combined with batter and deep-frying it ceases to meet this definition.

Benefits

Calamari contains some omega-3 fatty acids, which are important for the function of your brain and heart. This dish is also an excellent source of copper, making it a smart choice for maintaining the integrity of your blood vessels and bones. In a serving of calamari, you also take in approximately 20 percent of the riboflavin, vitamin B-12 and phosphorus you require each day; these vitamins help you metabolize energy from foods and store that energy in your body for future use.

Health Concerns

Squid is naturally low in sodium, but the batter used for calamari often contains high levels of sodium. Four oz. of fried calamari contains 650 mg of sodium, a significant amount as the American Heart Association recommends limiting your intake to 1,500 mg per day or less. Calamari may also contain low levels of contaminants such as mercury. The American Pregnancy Association suggests eating no more than 2 6-oz. servings of calamari per week if you are pregnant to avoid consuming too much mercury.