1 serving (medium) of Octopus Salad (120 g) has 108 calories. That works out to 90 calories per 100 g. It contains 4.2 g of carbs, 17.4 g of protein, 2.4 g of fat and 1.4 g of fiber. Its 36 µg of Selenium covers 65% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.

Octopus Salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.5g

· 1% DV

Protein

14.5g

· 29% DV

Fat

· 3% DV

Fiber

1.2g

· 4% DV

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

Calories come from: Carbs 16% · Protein 64% · Fat 20%

Octopus Salad Vitamins & Minerals

Vitamins

2.1mg · 13% DV

0.5mg · 10% DV

Biotin

2.5µg · 8% DV

0.06mg · 5% DV

Minerals

Selenium

30µg · 55% DV

Phosphorus

140mg · 20% DV

Zinc

2mg · 18% DV

Iodine

25µg · 17% DV

How Nutritious Is Octopus Salad?

Nutrient density

High

72/ 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

59/ 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.

Octopus Salad Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

0.4

Low

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

How to Burn Off Octopus Salad

To burn the 90 calories in 100 g:

🚶

22min

Walking (5 km/h)

🏃

9min

Running (8 km/h)

🚴

12min

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 Octopus Salad 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 Octopus Salad Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Octopus Salad Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Octopus Salad Fat Profile

SATURATED

0.4g

MONOUNSATURATED

0.6g

POLYUNSATURATED

0.3g

⚖️

Omega 6:3 ratio 0.2:1

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

Compare Octopus Salad

🐙🥗vs🐟

Octopus Salad vs Salmon Fillet116 kcal fewer per 100 g

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Octopus Salad vs Canned Tuna26 kcal fewer per 100 g

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Octopus Salad vs Fish20 kcal fewer per 100 g

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Octopus Salad vs Tuna42 kcal fewer per 100 g

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Foods Similar to Octopus Salad

🐟

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 Octopus Salad

How many calories are in octopus salad?

Octopus salad contains 90 calories per 100 g. It also provides 14.5 g of protein, 3.5 g of carbohydrates, and 2 g of fat per 100 g.

Is octopus salad suitable for a keto diet?

Yes, octopus salad is compatible with a keto diet. It contains 3.5 g of carbohydrates per 100 g and has a glycemic index of 10.

Have another question about Octopus Salad?

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026