Octopus
A lean, meaty seafood staple of Mediterranean and Japanese cooking.
Nutrition per 100 g
Standardised to 100 g of octopus, cooked for fair comparison. Typical serving: 100 g cooked — 164 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 164 kcal | 164 kcal | 100 kcal |
| Protein | 30 g | 30 g | 18.3 g |
| Carbohydrate | 4.4 g | 4.4 g | 2.7 g |
| Fat | 2.1 g | 2.1 g | 1.3 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of octopus, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 90 µg | 90 µg | 10% |
| Vitamin C | 8 mg | 8 mg | 9% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 1.2 mg | 1.2 mg | 8% |
| Vitamin K | 0.1 µg | 0.1 µg | <1% |
| Thiamin | 0.057 mg | 0.057 mg | 5% |
| Riboflavin | 0.076 mg | 0.076 mg | 6% |
| Niacin | 3.8 mg | 3.8 mg | 24% |
| Vitamin B6 | 0.65 mg | 0.65 mg | 38% |
| Folate | 24 µg | 24 µg | 6% |
| Vitamin B12 | 36 µg | 36 µg | 1500% |
| Pantothenic acid | 0.9 mg | 0.9 mg | 18% |
| Choline | 81 mg | 81 mg | 15% |
| Minerals | |||
| Calcium | 106 mg | 106 mg | 8% |
| Iron | 9.5 mg | 9.5 mg | 53% |
| Magnesium | 60 mg | 60 mg | 14% |
| Phosphorus | 279 mg | 279 mg | 22% |
| Potassium | 630 mg | 630 mg | 13% |
| Sodium | 460 mg | 460 mg | 20% |
| Zinc | 3.4 mg | 3.4 mg | 31% |
| Selenium | 89.6 µg | 89.6 µg | 163% |
| Copper | 0.74 mg | 0.74 mg | 82% |
| Manganese | 0.047 mg | 0.047 mg | 2% |
Source: USDA FoodData Central — Mollusks, octopus, common, cooked, moist heat
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat octopus?
- 30 g of protein with almost no fat.
- Iron content rivals red meat.
How to include it
- Simmer gently for an hour, then char on a grill.
- Dress with olive oil, lemon and paprika.
Things to consider
- Needs long simmering to become tender.
- Expensive in many markets.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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