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A glossy, damp grayish-pink octopus with a rounded mantle and curled, tapering tentacles lined with small pale suction cups rests on a plain surface.
●Low GI
★Natural
⚡High Potassium

Raw octopus Calories

High protein, low fat, rich in B12 and selenium

CALORIES · 100 G

82kcal

GI

5low

POTASSIUM · 100 G

350mg

FIBER · 100 G

0g

Quick answer

1 piece (medium) of Raw octopus (85 g) has 70 calories. That works out to 82 calories per 100 g. It contains 1.9 g of carbs, 12.7 g of protein, 0.9 g of fat and 0 g of fiber. Its 17 µg of B12 covers 708% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.

Raw octopus Nutrition Facts

Selected: 1 piece (medium) · 85 g

70

KCAL / 85G

Carbs

1.9g

· 1% DV

Protein

12.7g

· 25% DV

Fat

0.9g

· 1% 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 76% · Fat 13%

Raw octopus nutrition facts table · 1 piece (medium) (85 g)

NutrientAmount% DV
Calories70 kcal
Total fat0.9 g1%
Saturated fat0.23 g1%
Trans fat0 g
Sodium196 mg9%
Total carbohydrate1.9 g1%
Fiber0 g0%
Protein12.7 g25%

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 Medium Raw octopus?

ServingAmountCalories
1 piece (medium)85 g70 kcal
1 piece (small)40 g33 kcal
3 ounce (medium)85 g70 kcal
100 g100 g82 kcal
1 serving (medium)100 g82 kcal
1 cup (chopped)140 g115 kcal
1 piece (large)150 g123 kcal
1 serving (large)180 g148 kcal
1 piece (whole)250 g205 kcal

Calculated from 82 calories per 100 g.

Frequently Asked Questions About Raw octopus

Is raw octopus safe to eat?

Raw octopus can be eaten, but it carries a risk of foodborne illness and should come from a reputable supplier intended for raw consumption. Pregnant people, young children, older adults, and people with weakened immune systems should avoid raw seafood.

Can you eat raw octopus as sashimi?

Yes, raw octopus is served as sashimi in some cuisines. It should be sourced and handled specifically for raw consumption, kept cold, and sliced with clean equipment; ordinary fresh octopus is not automatically safe to eat uncooked.

How do you clean raw octopus?

Remove the innards, eyes, and hard beak, then separate any parts you do not plan to eat. Keep the octopus and work surface cold, and thoroughly clean your hands, knife, and board afterward to prevent cross-contamination.

Does lemon juice cook raw octopus?

No, lemon juice does not safely cook raw octopus. Acid can change the surface texture and color, but it does not reliably destroy harmful microorganisms, so marinating in lemon is not a substitute for cooking.

Can freezing raw octopus kill parasites?

Freezing can kill some parasites when it follows specific time-and-temperature requirements, but a home freezer may not meet them. It also does not eliminate every foodborne hazard, so freezing alone cannot guarantee that raw octopus is safe.

Why is raw octopus so chewy?

Raw octopus is chewy because its muscle fibers are dense and firm. Cutting it thinly can make each bite easier to manage, but cooking is generally what softens octopus for a tender texture.

How long does raw octopus last in the fridge?

Raw octopus is highly perishable, so keep it covered in the coldest part of the refrigerator and use it promptly. Follow the seller’s storage advice and the date on the package rather than relying on a fixed number of days.

Can you freeze raw octopus at home?

Yes, raw octopus can be frozen in an airtight package. Thaw it in the refrigerator rather than on the counter, and do not refreeze it after thawing unless it has first been cooked. Freezing does not make it sterile.

Which parts of raw octopus can you eat?

The body and arms are edible; the beak, eyes, and internal organs are usually removed. If serving octopus raw, use only parts prepared hygienically from a product suitable for raw consumption.

What does raw octopus taste like?

Raw octopus has a mild, briny seafood flavor and a firm, sometimes chewy texture. Its taste is subtler than its texture, and thin slicing or a light seasoning can make it more appealing without changing the need for safe handling.

Raw octopus Vitamins & Minerals

Vitamins

B12

17µg · 708% DV

B6

0.31mg · 18% DV

B3

1.79mg · 11% DV

B5

0.43mg · 9% DV

Minerals

Selenium

76µg · 138% DV

Copper

0.37mg · 41% DV

Iron

4.51mg · 25% DV

Phosphorus

158mg · 23% DV

Potassium ⭐

298mg · 9% DV

Sodium

196mg · 9% DV

Raw octopus Glycemic Index

GLYCEMIC INDEX

5
Low
0 Low5570100

GLYCEMIC LOAD

0.1
Low

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

How to Burn Off Raw octopus

To burn the 70 calories in 1 piece (medium) (85 g):

🚶

17min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

10min

Cycling

🏊

8min

Swimming

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

What is Raw octopus?

Raw octopus is uncooked octopus prepared for dishes such as sashimi or, in Korea, sannakji. It is a specialist preparation rather than the everyday way octopus is served in many places; cooked octopus is more familiar in Mediterranean cooking, including salads and grilled dishes.

Its flavour is mild and briny, while the texture can be firm and distinctly chewy. It is usually sliced or cut into small pieces and paired with a dipping sauce or bright, acidic flavours. With 14.9 g of protein and 1 g of fat per 100 g, it is a lean source of protein. If you choose to eat it raw, buy it from a reputable seafood supplier and make sure it has been prepared for raw consumption; cooking it first is an easy, familiar alternative.

How Nutritious Is Raw octopus?

Nutrient density

Very high

82/ 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

54/ 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.

Is Raw 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 Raw 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 Raw 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

Raw octopus Fat Profile

SATURATED

0.23g

MONOUNSATURATED

0.14g

POLYUNSATURATED

0.23g

⚖️

Omega 6:3 ratio 0.1:1

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

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Nutrition data compiled from USDA FoodData Central and scientific sources.