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Octopus Calories
High protein, low fat, good source of B12 and selenium
CALORIES
GI
POTASSIUM
FIBER
Octopus Nutrition Facts
Selected: 100 g
82
KCAL / 100G
Carbs
2.2g
· 11%
Protein
14.9g
· 77%
Fat
1g
· 12%
Fiber
0g
Octopus Vitamins & Minerals
Vitamins
B12
36µg · 1500% DV
B6
0.36mg · 21% DV
B3
2.1mg · 13% DV
B5
0.5mg · 10% DV
Minerals
Selenium
44µg · 80% DV
Iron
5mg · 28% DV
Phosphorus
186mg · 27% DV
Zinc
2mg · 18% DV
Octopus Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Octopus Processed?
NOVA 1
Unprocessed
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 Contain Allergens?
Contains these allergens:
Which Diets Is 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
Octopus Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.1g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Octopus
Octopus — Frequently Asked Questions
How do you cook octopus so it stays tender?
Tender octopus is usually cooked gently at a low temperature until soft. A common method is to simmer it first, then grill it briefly for browning and smoky flavour.
Why does octopus become rubbery?
Octopus can turn rubbery when it is cooked quickly over high heat before the connective tissue has softened. Either very brief cooking or slow, gentle cooking works better than cooking it for an in-between time.
Is frozen octopus worse than fresh octopus?
Not necessarily. Freezing can help tenderize octopus, and properly thawed frozen octopus can cook very well. Thaw it slowly in the refrigerator rather than at room temperature.
Can octopus be grilled without boiling it first?
It can, but larger octopus may remain tough if it goes straight onto a grill. Simmering until tender before a short grill is the more reliable approach.
What flavours go well with octopus?
Olive oil, lemon, garlic, parsley, paprika, capers, potatoes and grilled vegetables pair particularly well with octopus. Bright acidic dressings balance its rich seafood flavour.
Can octopus salad be made ahead of time?
Yes, cooked octopus can be chilled and prepared as a salad with herbs and olive oil. Add lemon juice or other acidic dressing shortly before serving to keep the texture at its best.
How long does cooked octopus keep in the fridge?
Store cooked octopus in an airtight container in the refrigerator for about 3 to 4 days. Discard it if it develops an off smell, slimy surface, or unusual discoloration.
Can octopus be refrozen?
Raw octopus thawed safely in the refrigerator can be cooked and then frozen again. Do not refreeze octopus that has been left at room temperature for an extended period.
Is octopus a good food after a workout?
Octopus provides protein with little fat, so it can fit well into a post-workout meal. Pair it with a carbohydrate food such as potatoes, rice, or bread and some vegetables for a more complete meal.
Who should be careful when eating octopus?
People with fish or shellfish allergies should avoid octopus and consider the risk of cross-contact during preparation. Pregnant people, older adults, and anyone with a weakened immune system should eat it fully cooked rather than raw or undercooked.
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Nutrition data compiled from USDA FoodData Central and scientific sources.