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Green salad with octopus Calories
High-protein, low-carb seafood salad
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Green salad with octopus (220 g) has 180 calories. That works out to 82 calories per 100 g. It contains 7 g of carbs, 18.9 g of protein, 8.1 g of fat and 3.1 g of fiber. Its 136.4 µg of Vitamin K covers 114% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Green salad with octopus Nutrition Facts
Selected: 1 serving (medium) · 220 g
180
KCAL / 220G
Carbs
7g
· 3% DV
Protein
18.9g
· 38% DV
Fat
8.1g
· 10% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 16% · Protein 43% · Fat 41%
Green salad with octopus nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 180 kcal | |
| Total fat | 8.1 g | 10% |
| Saturated fat | 1.36 g | 7% |
| Trans fat | 0 g | |
| Sodium | 462 mg | 20% |
| Total carbohydrate | 7 g | 3% |
| Fiber | 3.1 g | 11% |
| Protein | 18.9 g | 38% |
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 Green salad with octopus?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 180 kcal |
| 1 ounce (shredded) | 28 g | 23 kcal |
| 1 piece (small) | 35 g | 29 kcal |
| 1 piece (medium) | 60 g | 49 kcal |
| 1 cup (chopped) | 90 g | 74 kcal |
| 100 g | 100 g | 82 kcal |
| 1 serving (small) | 150 g | 123 kcal |
| 2 cup (chopped) | 180 g | 148 kcal |
| 1 serving (large) | 320 g | 262 kcal |
Calculated from 82 calories per 100 g.
Frequently Asked Questions About Green salad with octopus
How do you make green salad with octopus?
Green salad with octopus is made by tossing cooked, sliced octopus with crisp leafy greens and a simple dressing. Cool the octopus first, and dress the salad just before serving so the greens stay fresh rather than limp.
Is green salad with octopus healthy?
Green salad with octopus can be a nutritious meal, combining protein-rich seafood with vegetables. Its overall nutritional value also depends on the amount of dressing and any extras, such as croutons or rich sauces.
Does green salad with octopus use raw or cooked octopus?
Green salad with octopus is made with cooked octopus, not raw octopus. The octopus should be tender and cooled before it is added to the greens; raw octopus has a very different texture and is not a substitute in this dish.
What dressing goes best with green salad with octopus?
A lemon and olive oil dressing goes especially well with green salad with octopus. Its acidity complements the seafood without masking it; add salt and pepper, and mix the dressing in shortly before serving.
Can you make green salad with octopus using canned octopus?
Yes, green salad with octopus can be made with canned octopus if it is drained well first. Taste it before seasoning, since preserved octopus may already be salty, then toss it gently with the greens and dressing.
How do you keep octopus tender for green salad with octopus?
To keep the octopus tender for green salad with octopus, cook it gently until a fork passes through the thickest part with little resistance. Avoid a hard boil, which can make the flesh tough, and let it cool before slicing.
What greens go well in green salad with octopus?
Green salad with octopus pairs well with crisp lettuce, peppery arugula, parsley, or a mixture of tender salad leaves. Dry the washed greens thoroughly before assembling so the dressing clings instead of becoming watery.
Can green salad with octopus be prepared ahead of time?
Green salad with octopus can be partly prepared ahead: cook and cool the octopus, and wash and dry the greens. Keep the dressing separate and combine everything just before eating to preserve the greens’ texture.
What should you serve with green salad with octopus?
Green salad with octopus works well with crusty bread, roasted potatoes, or other simple Mediterranean-style sides. Choose something mild that complements the lemony seafood rather than competing with its fresh, savory flavor.
How should you store leftover green salad with octopus?
Store leftover green salad with octopus in a covered container in the refrigerator and eat it soon. If possible, keep any remaining octopus separate from dressed greens, which soften as they sit; discard the salad if it has been left unrefrigerated for too long.
Green salad with octopus Vitamins & Minerals
Vitamins
Vitamin K
136.4µg · 114% DV
B12
2.42µg · 101% DV
B3
3.52mg · 22% DV
Vitamin A
171.6µg · 19% DV
Minerals
Selenium
42µg · 76% DV
Copper
0.48mg · 53% DV
Phosphorus
282mg · 40% DV
Iodine
40µg · 27% DV
Sodium
462mg · 20% DV
Potassium ⭐
561mg · 17% DV
Green salad with octopus Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green salad with octopus
To burn the 180 calories in 1 serving (medium) (220 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 Green salad with octopus?
Green salad with octopus combines tender cooked octopus with crisp leafy greens, usually finished with olive oil and lemon. It fits the wider Mediterranean tradition of pairing seafood with fresh vegetables, though the exact mix of leaves and additions varies from kitchen to kitchen.
The mild, briny octopus makes a satisfying contrast with the cool crunch of the greens. Around the Mediterranean it can be served as a starter or part of a shared meal; elsewhere, it also works as a light lunch alongside bread or grilled vegetables. It provides protein while keeping carbohydrates modest: per 100 g, it has 8.6 g of protein and 3.2 g of carbohydrates. For a lighter dressing, use less oil and let lemon bring the brightness.
How Nutritious Is Green salad with octopus?
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 Green salad with octopus 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 Green salad with octopus Contain Allergens?
No known major allergens
Which Diets Is Green salad with octopus Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Green salad with octopus Fat Profile
SATURATED
1.36g
MONOUNSATURATED
3.85g
POLYUNSATURATED
1.39g
Omega 6:3 ratio 4.1:1
Above the ideal 4:1 (4.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.