Octopus · Octopus vulgaris
Mollusks, octopus, common, cooked, moist heat
Nutrition facts per 100 g · edible portion
Aquatic Foods2 forms & preparations
Dietary labels are inferred automatically from Mollusks, octopus, common, cooked, moist heat's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Very good nutrient density 53/100
How many beneficial nutrients Mollusks, octopus, common, cooked, moist heat delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Mollusks, octopus, common, cooked, moist heat come from — the split across carbs, fat & protein.
11% from carbs
-
Carbs 11%4.4 g per serving
-
Fat 12%2.1 g per serving
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Protein 77%29.8 g per serving
What Mollusks, octopus, common, cooked, moist heat is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 4.4 g | |
| Dietary Fiber | 0.0 g | |
| Total Sugars | 0.0 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 2.1 g | |
| Saturated Fat | 0.5 g | |
| Monounsaturated Fat | 0.3 g | — |
| Polyunsaturated Fat | 0.5 g | — |
| Omega-3 Fatty Acids | 0.0 mg | — |
| Omega-6 Fatty Acids | 18.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 50.0 mg | — |
| Palmitic Acid | 296.0 mg | — |
| Stearic Acid | 100.0 mg | — |
| Palmitoleic Acid | 132.0 mg | — |
| Oleic Acid | 124.0 mg | — |
| Gadoleic Acid | 48.0 mg | — |
| Erucic Acid | 20.0 mg | — |
| Linoleic Acid | 18.0 mg | — |
| Arachidonic Acid | 78.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 152.0 mg | — |
| Docosahexaenoic Acid (DHA) | 162.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 29.8 g | |
| Histidine | 573.0 mg | — |
| Isoleucine | 1,298.0 mg | — |
| Leucine | 2,099.0 mg | — |
| Lysine | 2,228.0 mg | — |
| Methionine | 673.0 mg | — |
| Phenylalanine | 1,069.0 mg | — |
| Threonine | 1,283.0 mg | — |
| Tryptophan | 334.0 mg | — |
| Valine | 1,303.0 mg | — |
| Alanine | 1,804.0 mg | — |
| Arginine | 2,176.0 mg | — |
| Aspartic Acid | 2,877.0 mg | — |
| Cystine | 391.0 mg | — |
| Glutamic Acid | 4,056.0 mg | — |
| Glycine | 1,866.0 mg | — |
| Proline | 1,217.0 mg | — |
| Serine | 1,336.0 mg | — |
| Tyrosine | 954.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 90.0 mcg | |
| Vitamin C | 8.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 1.2 mg | |
| Vitamin K | 0.1 mcg | |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 3.8 mg | |
| Vitamin B6 | 0.6 mg | |
| Folate (B9) | 24.0 mcg | |
| Vitamin B12 | 36.0 mcg | |
| Pantothenic Acid (B5) | 0.9 mg | |
| Choline | 81.0 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 106.0 mg | |
| Iron | 9.5 mg | |
| Magnesium | 60.0 mg | |
| Phosphorus | 279.0 mg | |
| Potassium | 630.0 mg | |
| Sodium | 460.0 mg | |
| Zinc | 3.4 mg | |
| Copper | 0.7 mg | |
| Manganese | 0.0 mg | |
| Selenium | 89.6 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 96.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 3.2 g | — |
About Mollusks, octopus, common, cooked, moist heat
Octopus (Octopus vulgaris) is a soft-bodied marine mollusk prized as a delicacy in Mediterranean, Japanese, Korean, and Latin American cooking. The tender, mildly sweet meat of its eight arms has a satisfying, slightly springy bite when cooked well, and it readily soaks up marinades and seasonings. Octopus is lean and low in fat, offering high-quality protein along with iron, selenium, vitamin B12, and omega-3 fatty acids.
The secret to tender octopus is cooking it either quickly over high heat or low and slow, since the in-between turns it rubbery. It is gently simmered until tender then grilled or charred, sliced thin for sashimi and ceviche, dressed with olive oil and lemon in Greek and Spanish dishes, or folded into the Japanese street snack takoyaki. Choose octopus that smells fresh and clean of the sea, and store it well chilled, using it promptly or freezing it, which can even help tenderize the meat.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Mollusks, octopus, common, cooked, moist heat?
There are 164 calories in 100 g of Mollusks, octopus, common, cooked, moist heat, or about 139 calories in 3 oz (85 g).
How much protein is in Mollusks, octopus, common, cooked, moist heat?
Mollusks, octopus, common, cooked, moist heat contains 29.8 g of protein per 100 g.
How many carbs are in Mollusks, octopus, common, cooked, moist heat?
Mollusks, octopus, common, cooked, moist heat has 4.4 g of carbohydrates per 100 g.
How much fat is in Mollusks, octopus, common, cooked, moist heat?
Mollusks, octopus, common, cooked, moist heat provides 2.1 g of total fat per 100 g.
What is Mollusks, octopus, common, cooked, moist heat a good source of?
Mollusks, octopus, common, cooked, moist heat is an excellent source of Vitamin B12 (1500% DV), Selenium (163% DV), Copper (82% DV), Protein (60% DV), Iron (53% DV) and Vitamin B6 (38% DV) and a good source of Pantothenic Acid (B5), Choline, Magnesium, Potassium and Vitamin A (RAE) (per 100 g). Daily Values are based on a 2,000-calorie diet.
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