Seafood

Squid (calamari)

Written by the VitaWhat editorial team · Medically reviewed by Steve Davis · Last reviewed 19 July 2026 · Editorial policy

A low-fat mollusc, often fried.

Effect on the body: lean protein and selenium; healthiest grilled rather than battered and fried.

Benefits

  • Lean protein
  • Selenium
  • B12
  • Copper

Pros

  • Very lean when not fried
  • Quick to cook

Cons

  • Shellfish/mollusc allergen
  • Higher in dietary cholesterol
  • Usually deep-fried (adds fat)

Sources & references

  1. WHO — Q&A on red/processed meat
  2. British Nutrition Foundation

Related entries

DolphinMackerelOctopusPrawns / shrimpSalmonSardines
VitaWhat is an educational reference only. It is not medical advice and is not authoritative. Always consult a qualified healthcare professional before making changes to your diet, supplements or treatment. See how this content is produced in our editorial policy; report an error via the contact page.