Octopus · Octopus vulgaris
Mollusks, octopus, common, raw
Nutrition facts per 100 g · edible portion
Aquatic Foods2 forms & preparations
Dietary labels are inferred automatically from Mollusks, octopus, common, raw'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.
Excellent nutrient density 55/100
How many beneficial nutrients Mollusks, octopus, common, raw 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, raw come from — the split across carbs, fat & protein.
11% from carbs
-
Carbs 11%2.2 g per serving
-
Fat 12%1.0 g per serving
-
Protein 77%14.9 g per serving
What Mollusks, octopus, common, raw 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 | 2.2 g | |
| Dietary Fiber | 0.0 g | |
| Total Sugars | 0.0 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 1.0 g | |
| Saturated Fat | 0.2 g | |
| Monounsaturated Fat | 0.2 g | — |
| Polyunsaturated Fat | 0.2 g | — |
| Omega-3 Fatty Acids | 0.0 mg | — |
| Omega-6 Fatty Acids | 9.0 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 | 25.0 mg | — |
| Palmitic Acid | 148.0 mg | — |
| Stearic Acid | 50.0 mg | — |
| Palmitoleic Acid | 66.0 mg | — |
| Oleic Acid | 62.0 mg | — |
| Gadoleic Acid | 24.0 mg | — |
| Erucic Acid | 10.0 mg | — |
| Linoleic Acid | 9.0 mg | — |
| Arachidonic Acid | 39.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 76.0 mg | — |
| Docosahexaenoic Acid (DHA) | 81.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 14.9 g | |
| Histidine | 286.0 mg | — |
| Isoleucine | 649.0 mg | — |
| Leucine | 1,049.0 mg | — |
| Lysine | 1,114.0 mg | — |
| Methionine | 336.0 mg | — |
| Phenylalanine | 534.0 mg | — |
| Threonine | 642.0 mg | — |
| Tryptophan | 167.0 mg | — |
| Valine | 651.0 mg | — |
| Alanine | 902.0 mg | — |
| Arginine | 1,088.0 mg | — |
| Aspartic Acid | 1,438.0 mg | — |
| Cystine | 196.0 mg | — |
| Glutamic Acid | 2,027.0 mg | — |
| Glycine | 933.0 mg | — |
| Proline | 608.0 mg | — |
| Serine | 668.0 mg | — |
| Tyrosine | 477.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 45.0 mcg | |
| Vitamin C | 5.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 1.2 mg | |
| Vitamin K | 0.1 mcg | |
| Thiamin (B1) | 0.0 mg | |
| Riboflavin (B2) | 0.0 mg | |
| Niacin (B3) | 2.1 mg | |
| Vitamin B6 | 0.4 mg | |
| Folate (B9) | 16.0 mcg | |
| Vitamin B12 | 20.0 mcg | |
| Pantothenic Acid (B5) | 0.5 mg | |
| Choline | 65.0 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 53.0 mg | |
| Iron | 5.3 mg | |
| Magnesium | 30.0 mg | |
| Phosphorus | 186.0 mg | |
| Potassium | 350.0 mg | |
| Sodium | 230.0 mg | |
| Zinc | 1.7 mg | |
| Copper | 0.4 mg | |
| Manganese | 0.0 mg | |
| Selenium | 44.8 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 48.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 1.6 g | — |
About Mollusks, octopus, common, raw
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, raw?
There are 82 calories in 100 g of Mollusks, octopus, common, raw, or about 70 calories in 3 oz (85 g).
How much protein is in Mollusks, octopus, common, raw?
Mollusks, octopus, common, raw contains 14.9 g of protein per 100 g.
How many carbs are in Mollusks, octopus, common, raw?
Mollusks, octopus, common, raw has 2.2 g of carbohydrates per 100 g.
How much fat is in Mollusks, octopus, common, raw?
Mollusks, octopus, common, raw provides 1.0 g of total fat per 100 g.
What is Mollusks, octopus, common, raw a good source of?
Mollusks, octopus, common, raw is an excellent source of Vitamin B12 (833% DV), Selenium (81% DV), Copper (48% DV), Protein (30% DV), Iron (29% DV) and Vitamin B6 (21% DV) and a good source of Phosphorus, Zinc, Niacin (B3), Choline and Pantothenic Acid (B5) (per 100 g). Daily Values are based on a 2,000-calorie diet.
Related aquatic foods
Compare Mollusks, octopus, common, raw with…
- Mollusks, octopus, common, raw vs Fish oil, menhaden, fully hydrogenated
- Mollusks, octopus, common, raw vs Fish, salmon, pink, raw
- Mollusks, octopus, common, raw vs Fish oil, cod liver
- Mollusks, octopus, common, raw vs CRACKER BARREL, country fried shrimp platter
- Mollusks, octopus, common, raw vs Fast foods, scallops, breaded and fried
- Mollusks, octopus, common, raw vs Seaweed, spirulina, dried