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High protein, low fat, rich in B12 and selenium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 70 kcal | |
| Total fat | 0.9 g | 1% |
| Saturated fat | 0.23 g | 1% |
| Trans fat | 0 g | |
| Sodium | 196 mg | 9% |
| Total carbohydrate | 1.9 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 12.7 g | 25% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 85 g | 70 kcal |
| 1 piece (small) | 40 g | 33 kcal |
| 3 ounce (medium) | 85 g | 70 kcal |
| 100 g | 100 g | 82 kcal |
| 1 serving (medium) | 100 g | 82 kcal |
| 1 cup (chopped) | 140 g | 115 kcal |
| 1 piece (large) | 150 g | 123 kcal |
| 1 serving (large) | 180 g | 148 kcal |
| 1 piece (whole) | 250 g | 205 kcal |
Calculated from 82 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 70 calories in 1 piece (medium) (85 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.
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.
Very 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.
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.
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.
No known major allergens
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
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.