1 piece (medium) of Grilled Octopus (120 g) has 98 calories. That works out to 82 calories per 100 g. It contains 2.6 g of carbs, 18.6 g of protein, 1.2 g of fat and 0 g of fiber. Its 43.2 µg of B12 covers 1800% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Grilled Octopus Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

2.2g

· 1% DV

Protein

15.5g

· 31% DV

Fat

· 1% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 11% · Protein 78% · Fat 11%

Grilled Octopus Vitamins & Minerals

Vitamins

B12

36µg · 1500% DV

0.36mg · 28% DV

1mg · 20% DV

2.1mg · 13% DV

Minerals

Selenium

89µg · 162% DV

Iron

5mg · 28% DV

Phosphorus

186mg · 27% DV

Zinc

2mg · 18% DV

How Nutritious Is Grilled Octopus?

Nutrient density

Very high

80/ 100

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

55/ 100

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.

Grilled Octopus Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Grilled Octopus

To burn the 82 calories in 100 g:

🚶

20min

Walking (5 km/h)

🏃

8min

Running (8 km/h)

🚴

11min

Cycling

🏊

10min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Grilled 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 Grilled Octopus Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Grilled 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

✓ Suitable

Low FODMAP

— Not suitable

Grilled Octopus Fat Profile

SATURATED

0.2g

MONOUNSATURATED

0.1g

POLYUNSATURATED

0.3g

⚖️

Omega 6:3 ratio 0.1:1

Below the ideal 4:1 — a good omega balance.

Compare Grilled Octopus

🐙vs🐟

Grilled Octopus vs Salmon Fillet124 kcal fewer per 100 g

→🐙vs🐟

Grilled Octopus vs Canned Tuna34 kcal fewer per 100 g

→🐙vs🐟

Grilled Octopus vs Fish28 kcal fewer per 100 g

→🐙vs🐟

Grilled Octopus vs Tuna50 kcal fewer per 100 g

→

Foods Similar to Grilled Octopus

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Grilled Octopus

How many calories and how much protein are in grilled octopus?

Grilled octopus provides 82 calories and 15.5 g of protein per 100 g. The same amount contains 1 g of fat and 2.2 g of carbohydrates.

Is grilled octopus suitable for a keto diet?

Yes. With 2.2 g of carbohydrates per 100 g, grilled octopus is compatible with keto and ketovore diets, and it has a glycemic index of 0. People with shellfish allergies should avoid it.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026