Octopus
Octopus (Alaska Native)
Nutrition Facts
- Total Fat 0,8 g1%
- Saturated Fat 0,2 g1%
- Trans Fat —
- Cholesterol 41 mg14%
- Sodium —
- Total Carbohydrate 0 g0%
- Dietary Fiber —
- Total Sugars —
- Protein 12,3 g25%
- Vitamin D —
- Calcium 35 mg3%
- Iron 4,9 mg27%
- Potassium —
100g of Octopus (Alaska Native) contains 56 kcal calories, 12,3g protein, and 4,9mg iron per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein87%(49 kcal)
- Carbs0%(0 kcal)
- Fat13%(7 kcal)
Nutrient density
Meets ≥10% Daily Value for 7 of 16 nutrients
High nutrient densityUse Octopus in your next meal plan
Melio can build a complete week of meals around Octopus (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan- Octopus contains more iron per 100 g than raw spinach — 5 mg vs 3 mg.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 56 kcal | 3% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 12,3 g | 25% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 0 g | 0% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 0,8 g | 1% |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 35 mg | 3% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 158 mg | 13% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 4,9 mg | 27% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 1,43 mg | 13% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 0,37 mg | 41% |
| Manganese Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense. | 0,02 mg | 1% |
Fat detail▾
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol. Also known as: Saturated Fatty Acids, SFA | 0,2 g | 1% |
| Polyunsaturated fat Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids. Also known as: Polyunsaturated Fatty Acids, PUFA | 0,2 g | — |
| Cholesterol Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people. | 41 mg | 14% |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Also known as: Ascorbic Acid | 0 mg | 0% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0,03 mg | 3% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0,04 mg | 3% |
| Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Also known as: Vitamin B3, Nicotinic Acid | 2 mg | 13% |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 84 g | — |
Fatty acid profile
Breakdown of fats per 100 grams
- Saturated50%(0,2 g)
- Monounsaturated0%(0 g)
- Polyunsaturated50%(0,2 g)
Frequently asked questions about Octopus
How many calories in Octopus?
Octopus contains 56 kcal per 100 grams, sourced from USDA FoodData Central.
How much cholesterol is in Octopus?
Octopus contains 41 mg cholesterol and 0 mg sodium per 100 grams, per USDA FoodData Central.
What are the macros in Octopus?
Per 100 grams, Octopus contains 12.3 g protein, 0 g carbohydrates, and 0.8 g total fat.
Is Octopus good for keto or low-carb?
Yes — Octopus has 0 g net carbs per 100 g, fitting a low-carb plan.
Where does Octopus nutrition data come from?
Nutrition data for Octopus is sourced from USDA FoodData Central (FDC ID 168019). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/168019/nutrients.
Diet compatibility
- Low carbUnder 10 g of net carbs per 100 g — compatible with low-carb and moderate-carb eating patterns.
- Low calorieFewer than 100 kcal per 100 g, so it adds volume and nutrients to a plate without crowding out the calorie budget.
- Low fatUnder 3 g of total fat per 100 g, the FDA threshold for "low fat" on packaged foods.
- High ironDelivers at least 20% of the Daily Value for iron per 100 g, helpful for menstruating adults and endurance athletes.
- Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.
Foods that pair well with Octopus
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Octopus.
3 meal ideas using Octopus
Starter templates matched to Octopus's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Easy morning meal with octopus
Use octopus alongside eggs, whole-grain toast, and fresh fruit for a breakfast that covers every macro without much effort.
- Lunch
Low-carb lunch built around octopus
A big leafy salad with octopus, olive oil, seeds, and a hard-boiled egg keeps total carbs under 15 g while delivering satiating fats and protein.
- Dinner
Simple dinner with octopus
Pair octopus with a lean protein and roasted seasonal vegetables for a weekday dinner that comes together in under 30 minutes.
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Data sourced from USDA FoodData Central (FDC ID: 168019), accessed 2019-04-01.
Published: 2019-04-01
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Use Octopus in your next meal plan
Melio can build a complete week of meals around Octopus (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan