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Octopus Salad Calories
High-protein, low-fat seafood dish
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Octopus Salad (150 g) has 123 calories. That works out to 82 calories per 100 g. It contains 3.3 g of carbs, 22.4 g of protein, 1.5 g of fat and 0 g of fiber. Its 30 µg of B12 covers 1250% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Octopus Salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
123
KCAL / 150G
Carbs
3.3g
· 1% DV
Protein
22.4g
· 45% DV
Fat
1.5g
· 2% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 77% · Fat 12%
Octopus Salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 123 kcal | |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0.38 g | 2% |
| Trans fat | 0 g | |
| Sodium | 345 mg | 15% |
| Total carbohydrate | 3.3 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 22.4 g | 45% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Octopus Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 123 kcal |
| 1 piece (small) | 25 g | 21 kcal |
| 2 tablespoon (diced) | 30 g | 25 kcal |
| 1 piece (medium) | 40 g | 33 kcal |
| 1 piece (large) | 70 g | 57 kcal |
| 100 g | 100 g | 82 kcal |
| 1 serving (small) | 100 g | 82 kcal |
| 1 cup (chopped) | 140 g | 115 kcal |
| 1 serving (large) | 220 g | 180 kcal |
Calculated from 82 calories per 100 g.
Frequently Asked Questions About Octopus Salad
What is Octopus Salad?
Octopus Salad is a dish of cooked octopus served cold, usually cut into pieces and dressed with olive oil, lemon, and herbs. The Turkish-style version is commonly served as a meze or starter.
Is Octopus Salad served raw?
No, Octopus Salad is made with cooked octopus, not raw octopus. The octopus is cleaned and boiled until tender, then cooled and dressed before serving cold.
How do you make Octopus Salad tender?
Cook the octopus until a knife slides easily into its thickest part; stopping too early leaves it chewy. Letting it cool in its cooking liquid can also help it retain a tender texture.
What dressing goes in Octopus Salad?
A simple dressing for Octopus Salad is olive oil and lemon juice, often with parsley, onion, or garlic. Add the dressing after the cooked octopus has cooled so the fresh flavors remain bright.
Can you make Octopus Salad with frozen octopus?
Yes, frozen octopus works well for Octopus Salad. Thaw it in the refrigerator, clean it if needed, and cook it until tender before chilling and dressing it; do not leave it out to thaw for hours.
How should you serve Octopus Salad?
Serve Octopus Salad chilled as a starter, meze, or part of a seafood spread. Add the oil, lemon, and herbs shortly before serving, and offer bread or leafy greens alongside it.
How long does Octopus Salad last in the fridge?
Keep Octopus Salad in a covered container in the refrigerator and eat it within 3 days. Avoid leaving it at room temperature for an extended period, and discard it if its smell or texture changes.
Is Octopus Salad the same as ceviche?
No, Octopus Salad is not the same as ceviche. Octopus Salad uses cooked octopus that is chilled and dressed, while ceviche is typically made by marinating raw seafood in citrus juice.
How do you clean octopus for Octopus Salad?
Remove the innards, eyes, and beak, then rinse the head and tentacles thoroughly under cold running water. If your fishmonger has already cleaned the octopus, rinse it and check that no hard parts remain.
What goes well with Octopus Salad?
Octopus Salad pairs well with crusty bread, leafy greens, and other Mediterranean-style starters. A crisp white wine can complement the lemon and olive oil, while a simple salad keeps the meal light.
Octopus Salad Vitamins & Minerals
Vitamins
B12
30µg · 1250% DV
B3
3.15mg · 20% DV
B5
0.75mg · 15% DV
Vitamin E
1.8mg · 12% DV
Minerals
Selenium
68µg · 124% DV
Copper
0.6mg · 67% DV
Phosphorus
330mg · 47% DV
Iron
7.95mg · 44% DV
Potassium ⭐
525mg · 15% DV
Sodium
345mg · 15% DV
Octopus Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Octopus Salad
To burn the 123 calories in 1 serving (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Octopus Salad?
Octopus Salad is a Turkish-style preparation of cooked octopus, cooled and sliced or chopped for serving. It is often simply dressed with olive oil and lemon, with herbs such as parsley adding freshness. The flavor is gently briny and slightly sweet, while the texture should be tender with a little pleasant chew.
In Turkey it is commonly served cold as part of a seafood meze spread, or alongside other dishes at a fish restaurant. At home, it pairs well with crisp greens, lemon and bread. It is a lean, protein-rich seafood choice, providing 14.9 g of protein per 100 g. For a lighter serving, use olive oil sparingly and add plenty of salad greens.
How Nutritious Is Octopus Salad?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Octopus Salad Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Octopus Salad Contain Allergens?
No known major allergens
Which Diets Is Octopus Salad Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Octopus Salad Fat Profile
SATURATED
0.38g
MONOUNSATURATED
0.22g
POLYUNSATURATED
0.38g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.