Squid
Pregnancy nutrients in 100 g
100 g gives about 113% of daily DHA, 50% of daily vitamin B-12 and 29% of daily riboflavin needed in pregnancy.
- DHA 0.34 g
- Vitamin B-12 1.3 mcg
- Riboflavin 0.41 mg
- Protein 15.58 g
- Choline 65 mg
- Zinc 1.53 mg
- Potassium 246 mg
- Vitamin C 4.7 mg
- Calcium 32 mg
- Vitamin B-6 0.05 mg
- Iron 0.68 mg
- Folate (DFE) 5 mcg
- Vitamin D 0 IU
Show full nutrient table
| Nutrient | In 100 g | Daily reference |
|---|---|---|
| Calcium | 32 mg | 1000 mg |
| Choline | 65 mg | 450 mg |
| DHA | 0.34 g | 0.3 g |
| Folate (DFE) | 5 mcg | 600 mcg |
| Iron | 0.68 mg | 27 mg |
| Potassium | 246 mg | 2900 mg |
| Protein | 15.58 g | 70 g |
| Riboflavin | 0.41 mg | 1.4 mg |
| Vitamin B-12 | 1.3 mcg | 2.6 mcg |
| Vitamin B-6 | 0.05 mg | 1.9 mg |
| Vitamin C | 4.7 mg | 85 mg |
| Vitamin D | 0 IU | 600 IU |
| Zinc | 1.53 mg | 11 mg |
Pregnancy guidance
RecommendedCan you eat squid while pregnant? Yes, when it is cooked. Squid is on FDA's Best Choices list for mercury, and FDA's pregnancy advice is 2 to 3 four-ounce servings a week from that list. FDA: advice about eating fish
FDA says most seafood should be cooked to an internal temperature of 145°F. CDC lists raw or undercooked fish or shellfish, including sashimi and sushi, as riskier choices in pregnancy, so choose cooked calamari over raw squid. FDA: selecting and serving seafood safely
This record lists 15.58 g protein, 0.34 g DHA, and 1.3 mcg vitamin B12 per 100 g of squid in PregNut's historical USDA-based dataset; it describes a food sample, not a suggested serving size. Food data and limitations
Guidance updated October 16, 2026.
How to read this
During pregnancy you need more of certain nutrients each day, like folate, iron and choline. Each bar shows how much of that daily amount 100 g of Squid provides. 100% means 100 g alone covers the whole day; smaller numbers show its share. A ✓ marks 100% or more.