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Cooked Octopus

Mollusks, octopus, common, cooked, moist heat

Nutrition Facts

Serving sizeper 100g
Amount per serving
Calories164
% Daily Value
  • Total Fat 2,08 g3%
  • Saturated Fat 0,45 g2%
  • Trans Fat —
  • Cholesterol 96 mg32%
  • Sodium 460 mg20%
  • Total Carbohydrate 4,4 g2%
  • Dietary Fiber 0 g0%
  • Total Sugars 0 g
  • Protein 29,82 g60%
  • Vitamin D 0 µg0%
  • Calcium 106 mg8%
  • Iron 9,54 mg53%
  • Potassium 630 mg13%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
100g of Mollusks, octopus, cooked contains 164 kcal calories, 29,82g protein, and 36µg vitamin b12 per USDA FoodData Central.

Calorie breakdown

How calories are distributed across macronutrients

156kcal
  • Protein77%(119 kcal)
  • Carbs11%(18 kcal)
  • Fat12%(19 kcal)

Nutrient density

97/ 100

Meets ≥10% Daily Value for 16 of 30 nutrients

Excellent nutrient density

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Category: Finfish and Shellfish Products

Top 1% for Vitamin B12High proteinLow carbLow sugarLow fatHigh ironHigh potassiumPaleo-friendlyGluten-free
Potassium : Sodium ratio1.4 : 1
neutral
Omega-3 : Omega-6 ratio0.5 : 1 (ω-6 / ω-3)
favorable
  • Cooked Octopus has a potassium-to-sodium ratio of 1.4:1, which is considered neutral for blood-pressure support.
  • Cooked Octopus has an omega-6 to omega-3 ratio of 0.5:1, which is considered favorable for inflammatory balance.
  • Cooked Octopus contains more vitamin b12 per 100 g than whole cow’s milk — 36 µg vs 1 µg.

Full nutrient breakdown

per 100g
Macronutrients▾
Macronutrients
NutrientAmount% DV
Calories

Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams.

Also known as: Calories, kcal

164 kcal8%
Protein

Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones.

29,82 g60%
Carbohydrates

Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source.

Also known as: Carbohydrates

4,4 g2%
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

2,08 g3%
Fiber

Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety.

Also known as: Dietary Fiber

0 g0%
Sugars

Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy.

Also known as: Total Sugars

0 g—
Minerals▾
Minerals
NutrientAmount% DV
Sodium

Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure.

Also known as: Salt (as Na)

460 mg20%
Potassium

Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure.

630 mg13%
Calcium

Mineral essential for bone and teeth structure, muscle contraction, and blood clotting.

106 mg8%
Magnesium

Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function.

60 mg14%
Phosphorus

Mineral that works with calcium to form bones and is a component of DNA and ATP.

279 mg22%
Iron

Mineral required for oxygen transport in hemoglobin and for energy metabolism.

9,54 mg53%
Zinc

Trace mineral essential for immune function, wound healing, and protein synthesis.

3,36 mg31%
Copper

Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense.

0,74 mg82%
Manganese

Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense.

0,05 mg2%
Selenium

Trace mineral that supports thyroid function and antioxidant systems via selenoproteins.

89,6 µg163%
Fat detail▾
Fat detail
NutrientAmount% 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

0,45 g2%
Monounsaturated fat

Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits.

Also known as: Monounsaturated Fatty Acids, MUFA

0,32 g—
Polyunsaturated fat

Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids.

Also known as: Polyunsaturated Fatty Acids, PUFA

0,48 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.

96 mg32%
EPA (Omega-3)

Eicosapentaenoic acid, a long-chain omega-3 fatty acid found in fatty fish; supports cardiovascular and inflammatory balance.

Also known as: Eicosapentaenoic Acid

0,15 g—
DHA (Omega-3)

Docosahexaenoic acid, a long-chain omega-3 fatty acid concentrated in fish; important for brain and eye health.

Also known as: Docosahexaenoic Acid

0,16 g—
DPA (Omega-3)

Docosapentaenoic acid, an intermediate omega-3 fatty acid found alongside EPA and DHA in marine foods.

Also known as: Docosapentaenoic Acid

0,01 g—
Vitamins▾
Vitamins
NutrientAmount% DV
Vitamin A

Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents.

Also known as: Retinol Activity Equivalents, RAE

90 µg10%
Retinol

Preformed vitamin A found in animal foods; the active form used directly by the body.

90 µg—
Vitamin C

Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption.

Also known as: Ascorbic Acid

8 mg9%
Vitamin D

Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight.

Also known as: Calciferol

0 µg0%
Vitamin E

Fat-soluble antioxidant that protects cell membranes from oxidative damage.

Also known as: Alpha-Tocopherol, Tocopherol

1,2 mg8%
Vitamin K

Fat-soluble vitamin essential for blood clotting and bone metabolism.

Also known as: Phylloquinone, Menaquinone

0,1 µg0%
Thiamin (B1)

B-vitamin required for carbohydrate metabolism and nervous-system function.

Also known as: Vitamin B1, Thiamine

0,06 mg5%
Riboflavin (B2)

B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN.

Also known as: Vitamin B2

0,08 mg6%
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

3,78 mg24%
Pantothenic acid (B5)

B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism.

Also known as: Vitamin B5

0,9 mg18%
Vitamin B6

B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation.

Also known as: Pyridoxine

0,65 mg38%
Folate (B9)

B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy.

Also known as: Vitamin B9, Folic Acid, Folacin

24 µg6%
Vitamin B12

B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods.

Also known as: Cobalamin

36 µg1500%
Choline

Essential nutrient used to make cell membranes and the neurotransmitter acetylcholine.

81 mg15%
Antioxidants & carotenoids▾
Antioxidants & carotenoids
NutrientAmount% DV
Beta-carotene

Also known as: Beta-Carotene, Provitamin A

0 µg—
Alpha-carotene

Also known as: Alpha-Carotene

0 µg—
Beta-cryptoxanthin

Also known as: Beta-Cryptoxanthin

0 µg—
Lycopene0 µg—
Lutein + zeaxanthin

Also known as: Lutein + Zeaxanthin

0 µg—
Amino acids▾
Amino acids
NutrientAmount% DV
Lysine2,23 g—
Leucine2,1 g—
Isoleucine1,3 g—
Valine1,3 g—
Threonine1,28 g—
Methionine0,67 g—
Phenylalanine1,07 g—
Tryptophan0,33 g—
Histidine0,57 g—
Arginine2,18 g—
Other▾
Other
NutrientAmount% DV
Water

Water content of the food. Foods high in water tend to be lower in energy density and support hydration.

60,5 g—
Caffeine

Naturally occurring stimulant found in coffee, tea, cocoa, and some soft drinks. Acts on the central nervous system.

0 mg—
Theobromine0 mg—
Alcohol0 g—

Compare 2 USDA variants

Variants of Mollusks, octopus, common, raw cataloged in USDA FoodData Central, with calories and macros per 100 g.
VariantFDC IDCaloriesProtein (g)Carbs (g)Fat (g)
Mollusks, octopus, common, raw1742188214,92,21
Mollusks, octopus, common, cooked, moist heatcurrent17424916429,84,42,1

Fatty acid profile

Breakdown of fats per 100 grams

1,3 g
  • Saturated36%(0,45 g)
  • Monounsaturated26%(0,32 g)
  • Polyunsaturated38%(0,48 g)

Household serving sizes

g
3 oz
85 g

Frequently asked questions about Cooked Octopus

How many calories in Cooked Octopus?

Cooked Octopus contains 164 kcal per 100 grams, sourced from USDA FoodData Central.

How much cholesterol is in Cooked Octopus?

Cooked Octopus contains 96 mg cholesterol and 460 mg sodium per 100 grams, per USDA FoodData Central.

What are the macros in Cooked Octopus?

Per 100 grams, Cooked Octopus contains 29.82 g protein, 4.4 g carbohydrates, and 2.08 g total fat.

Is Cooked Octopus good for keto or low-carb?

Yes — Cooked Octopus has 4.4 g net carbs per 100 g, fitting a low-carb plan.

Where does Cooked Octopus nutrition data come from?

Nutrition data for Cooked Octopus is sourced from USDA FoodData Central (FDC ID 174249). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/174249/nutrients.

Diet compatibility

  • High proteinAt least 20% of calories come from protein, making this food a useful building block for muscle-focused meal plans.
  • Low carbUnder 10 g of net carbs per 100 g — compatible with low-carb and moderate-carb eating patterns.
  • Low sugarUnder 5 g of total sugars per 100 g, including naturally occurring sugars.
  • 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.
  • High potassiumDelivers at least 20% of the Daily Value for potassium per 100 g — supports cardiovascular and electrolyte balance.
  • Paleo-friendlyFalls within whole-food paleo guidelines: no grains, legumes, dairy, or refined additives in the USDA category.
  • Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.

Foods that pair well with Cooked Octopus

Complementary ingredients from related USDA categories — useful starting points when planning a meal around Cooked Octopus.

3 meal ideas using Cooked Octopus

Starter templates matched to Cooked Octopus's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.

  • Breakfast

    Protein-forward breakfast with Cooked Octopus

    Cooked Octopus pairs with eggs and whole-grain toast for a breakfast around 30 g of protein — a useful post-workout option or a filling start to the day.

  • Lunch

    Low-carb lunch built around cooked Octopus

    A big leafy salad with cooked Octopus, olive oil, seeds, and a hard-boiled egg keeps total carbs under 15 g while delivering satiating fats and protein.

  • Dinner

    Fiber-forward dinner featuring cooked Octopus

    Combine cooked Octopus with brown rice and black beans for a dinner that delivers 15+ g of fiber and a strong potassium-to-sodium ratio.

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: 174249), accessed 2019-04-01.

Published: 2019-04-01

More foods in Finfish and Shellfish Products

Use Cooked Octopus in your next meal plan

Melio can build a complete week of meals around Cooked Octopus (or any food in our database), tailored to your macro goals and dietary preferences.

Create a meal plan
Cooked Octopus — Top 1% for Vitamin B12 per 100g + recipes | План харчування