10 Health Benefits of Squid

Do you like eating squid? Do you know what are the nutrients you will reap in every bite? Discover not only the nutrition facts but also the health benefits of this seafood.

Squid as food is prepared in different ways in different countries. It can be grilled, added to various cooking preparations including pasta, or fried in cooking oil either plain or battered and served with a choice of dips including lemon, ketchup, mayonnaise, olive oil, and soy sauce.

For every 3 oz (85 g) of cooked squid, these are some of the nutrients and health giving goodness it does to the body.

1.       Helps the body  absorb and utilize iron (copper – 90% DV)

Squid can provide the body with 90% of copper, a trace mineral which plays a role in the absorption, storage and metabolism of iron and the formation of red blood cells (RBC). Copper deficiency may show in the form of anemia.

2.        Prevents arthritis (selenium – 63%)

Studies have shown that individuals with rheumatoid arthritis have low selenium levels in their blood. In addition, selenium is also an antioxidant which may help relieve symptoms of arthritis by controlling free radicals. Squid contains 63% of selenium.

Squid barbecue by Wm Jas.

image by Wm Jas via Flickr

3.       Maintains healthy skin, muscles, hair and nails (protein – 30%)

Protein is one of the essential nutrients that the human body needs to keep it healthy. It has many health benefits, one of the most important is keeping the skin, muscles, hair and nails in top shape. Good sources of complete protein come from animals and that includes the squid.

4.       May ease migraine headaches (vitamin B2 – 23%)

Squid is rich in vitamin B2 (riboflavin), a nutrient which several studies have shown lowers the frequency and duration of migraines. Although findings were preliminary, research data suggest that riboflavin supplementation may be a good addition to migraine prevention treatment.

5.        Builds bones and teeth (phosphorous – 21%)

Just like fish and shrimps, squid is also packed with the mineral phosphorus. Phosphorus aids calcium in building bones and teeth.

6.       Good for the heart (vitamin B12 – 17%)

Squid is a good source of vitamin B12, one of the nutrients which have shown to lower homocystein levels in the body. Individuals with elevated homocystein levels have shown to have higher rates of stroke, heart attack and death from heart disease compared to those with normal levels.

7.       Regulates blood sugar levels (vitamin B3 – 11%)

Eating this marine cephalopods may help stabilize sugar levels with the help of its vitamin B3.

8.       Boost immune system (zinc – 10%)

Individuals who are deficient in zinc have shown to be susceptible to a range of infectious organisms and squid is a good source of this mineral.

9.       Relaxes nerves and muscles  (magnesium – 8%)

Squid is a good source of magnesium called the “smoothie mineral” because of its ability to relax nerves and muscles.

10.   Reduces blood pressure levels (potassium – 7%)

Trying to keep your blood pressure levels within normal range? Have some squid and then a banana or avocado to supply your body with potassium, a mineral best known for its blood pressure lowering power.

Cholesterol alert

If you’re watching your cholesterol intake, you should consider moderating your squid consumption as this cephalopod contains one of the highest cholesterol content among seafoods at 221 mg or 74% for every 3 oz serving size.

Nutrient data source: USDA

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  1. Oooohh…I just had squid for dinner tonight and never knew it’s very nutritious. Thanks for sharing!

  2. I love calamares!

  3. I love squid. And now i have a reason to love it too. Cheers

  4. i love squid

  5. very interesting post, learned new facts out of this post.

  6. I am going to try and get my husband to try it as we think he’s anemic. You said squid gives you iron in your blood. MY daugher is diabetic, thus, she could eat it to control her sugar. She likes squid. My husband won’t try it.

  7. I love your articles about health benefits. They make us feel good.

  8. Great information and interesting. I love squids.

  9. Thanks for the article. I was not aware how nutritious squid is for ones health.

  10. Informative piece..

  11. Nice to read this piece.

    Keep writing more about it. It is really gracefully and very well written skill.

    Thanks for sharing.



  12. Never realized how healthy squid was. I have not had it in quite some time. I will have to look for it more often.

  13. Interesting Piece.

    Today I know more about it. Good subject selection for writing article.

    Thanks for sharing good one.


  14. Thank you and hope for the best information that you will get to read articles and by similar embroidery please keep writing.

  15. Squid is very high in cholesterol. This article just lists the good aspects so take it with a grain of salt.

  16. Fascinating work

  17. i love squid,and I had it for dinner a minute ago.

  18. theres a contradiction here.How can something that lowers blood pressure and regulates blood sugar be yet so dangerous?kindly lets know which of the cholestrols its high in (LDL or HDL).As for me am diving in for some squid atleast 2ce a week henceforth.cheers

  19. thanks for the info,they are also great fun to catch.

  20. I don’t like Kalamari, however I do eat it. I have struggled with dizzy spells and panic attacks for over twnty years and all attempts at varying my diet and taking medication have subdued the sypmtoms but never cured it.
    On holiday in Cyprus Itried Kalimari, didn’t like it. But the next day I felt fantastic. Better than I’d felt in years. A day or two later I was back to feeling grim. Luckily I remembered eating the Kalimari so had some more. Didn’t like that either, but the next day I felt fantastic again.
    I have worked out that if I have a portion of Kalimari every other day then I continue to feel fantastic. It’s has really changed my life. I just wish I enjoyed eating it. No, I still don’t like it, but will continue eating it.

  21. WoW! I love squid but the \”cholesterol alert\” really hurt me…..The benefits are truely wonderful but for me with a cholesterol problem,i guess im gonna need to cut back on my squid eating :(

  22. I love squid especially grilled with butter and garlic, the bad part is the cholesterol but i guess if you dont eat it often its ok.

  23. Wow!!! Yah I love squids. Now with benefits I will love it even more.

  24. wow I never knew squid was so nutritious . Can I still cook it and it be nutritious?or do i have to eat it raw

  25. i dont like before squid bt we will take that thanks for sharing

  26. To the phillipine lady, uhmm girl you are cute :)

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