Octopus: calories and nutrition facts
100 g of octopus has 164 kcal. 3 oz (85 g): 139 kcal.
Octopus is in the family Fish & seafood. Per 100 g it provides 29.8 g protein, 4.4 g carbohydrates (0 g fiber) and 2.1 g fat: about 77% of its calories come from protein.
What octopus provides most
- High in vitamin B12: 36 µg per 100 g, 1500 % of the Daily Value.
- High in selenium: 89.6 µg per 100 g, 163 % of the Daily Value.
- High in protein: 29.8 g per 100 g, 60 % of the Daily Value.
- High in iron: 9.5 mg per 100 g, 53 % of the Daily Value.
- High in vitamin B6: 0.65 mg per 100 g, 38 % of the Daily Value.
- High in zinc: 3.4 mg per 100 g, 31 % of the Daily Value.
Worth knowing, per 100 g: sodium: 460 mg · cholesterol: 96 mg.
Octopus per serving
The serving is 3 oz, 85 g, from USDA's household measure.
| Nutrient | 100 g | 3 oz |
|---|---|---|
| Calories | 164 kcal | 139 kcal |
| Protein | 29.8 g | 25.3 g |
| Carbohydrates | 4.4 g | 3.7 g |
| Fiber | 0 g | 0 g |
| Sugars | 0 g | 0 g |
| Fat | 2.1 g | 1.8 g |
| Sodium | 460 mg | 391 mg |
Octopus nutrition facts (per 100 g)
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 164 kcal | — |
| Protein | 29.8 g | 60 % |
| Total fat | 2.1 g | 3 % |
| Saturated fat | 0.45 g | 2 % |
| Monounsaturated fat | 0.32 g | — |
| Polyunsaturated fat | 0.48 g | — |
| Cholesterol | 96 mg | 32 % |
| Carbohydrates | 4.4 g | 2 % |
| Dietary fiber | 0 g | 0 % |
| Total sugars | 0 g | — |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 90 µg | 10 % |
| Vitamin C | 8 mg | 9 % |
| Vitamin D | 0 µg | 0 % |
| Vitamin E | 1.2 mg | 8 % |
| Vitamin K | 0.1 µg | 0 % |
| B1 · Thiamin | 0.06 mg | 5 % |
| B2 · Riboflavin | 0.08 mg | 6 % |
| B3 · Niacin | 3.8 mg | 24 % |
| B6 | 0.65 mg | 38 % |
| B9 · Folate | 24 µg | 6 % |
| B12 | 36 µg | 1500 % |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 106 mg | 8 % |
| Iron | 9.5 mg | 53 % |
| Magnesium | 60 mg | 14 % |
| Phosphorus | 279 mg | 22 % |
| Potassium | 630 mg | 13 % |
| Sodium | 460 mg | 20 % |
| Zinc | 3.4 mg | 31 % |
| Selenium | 89.6 µg | 163 % |
Fatty acids & more
| Nutrient | Amount | % DV |
|---|---|---|
| Omega-3 · ALA | 0 g | — |
| Omega-3 · EPA | 0.15 g | — |
| Omega-3 · DHA | 0.16 g | — |
% DV: FDA Daily Values (2020), 2,000-calorie adult diet; «—» where none is set. Not a personal recommendation.
Compared with other fish & seafood
Of 9 foods in this family on Micela, octopus ranks 2nd for calories per 100 g. See the full table.
| # | Food | kcal / 100 g | Protein |
|---|---|---|---|
| 1 | 🐟 Salmon | 206 | 22.1 g |
| 2 | 🐙 Octopus | 164 | 29.8 g |
| 3 | 🎣 Hake | 116 | 23.5 g |
| 4 | 🦐 Shrimp | 99 | 24 g |
| 5 | 🦑 Squid | 92 | 15.6 g |
| 6 | 🦞 Lobster | 89 | 19 g |
| 7 | 🐠 Tuna | 86 | 19.4 g |
| 8 | 🦀 Crab | 83 | 17.9 g |
| 9 | 🦪 Oyster | 51 | 5.7 g |
Among Micela's 180 foods, octopus is in the top 10 for selenium (1st), vitamin B12 (1st), iron (2nd), protein (3rd), vitamin B6 (3rd), potassium (4th), omega-3 (EPA and DHA) (6th), zinc (10th).
Where it comes from
Galicia, Morocco and Mauritania concentrate the catch.
Approximate origin, under review.
Frequently asked questions
How many calories does octopus have?
100 g of octopus has 164 kcal. 3 oz (85 g) has 139 kcal.
How much protein does octopus have?
29.8 g per 100 g; 25.3 g in 3 oz.
How many carbs does octopus have?
4.4 g of carbohydrates per 100 g, of which 0 g is fiber and 0 g sugars.
What vitamins and minerals does octopus have?
The ones it provides most per 100 g, by Daily Value: vitamin B12, 1500 %; selenium, 163 %; protein, 60 %; iron, 53 %.
Where does octopus come from?
Galicia, Morocco and Mauritania concentrate the catch. This is an approximate origin, under review.
Source
USDA National Nutrient Database for Standard Reference, Release 28 (2015) · NDB 15230 · Mollusks, octopus, common, cooked, moist heat · Mollusks, octopus, common, cooked, moist heat
One serving (3 oz) is about 7% of a 2,000-calorie diet. Work out how many calories you need · How we calculate these numbers