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Sautéed octopus Calories
High-protein, low-carb seafood
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sautéed octopus (150 g) has 246 calories. That works out to 164 calories per 100 g. It contains 3.9 g of carbs, 42 g of protein, 6.3 g of fat and 0 g of fiber. Its 33 µg of B12 covers 1375% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Sautéed octopus Nutrition Facts
Selected: 1 serving (medium) · 150 g
246
KCAL / 150G
Carbs
3.9g
· 1% DV
Protein
42g
· 84% DV
Fat
6.3g
· 8% 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 6% · Protein 70% · Fat 24%
Sautéed octopus nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 246 kcal | |
| Total fat | 6.3 g | 8% |
| Saturated fat | 1.5 g | 8% |
| Trans fat | 0 g | |
| Sodium | 465 mg | 20% |
| Total carbohydrate | 3.9 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 42 g | 84% |
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 Serving of Sautéed octopus?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 246 kcal |
| 1 piece (small) | 20 g | 33 kcal |
| 3 piece (medium) | 60 g | 98 kcal |
| 1 piece (whole) | 90 g | 148 kcal |
| 100 g | 100 g | 164 kcal |
| 1 serving (small) | 100 g | 164 kcal |
| 1 cup (diced) | 140 g | 230 kcal |
| 1 cup (chopped) | 160 g | 262 kcal |
| 1 serving (large) | 220 g | 361 kcal |
Calculated from 164 calories per 100 g.
Frequently Asked Questions About Sautéed octopus
What is sautéed octopus made with?
Sautéed octopus is typically made with tender-cooked octopus, olive oil, garlic, and seasonings such as black pepper or oregano. Onion, tomatoes, or peppers are common additions, while a squeeze of lemon at the end brightens the dish.
How do you make sautéed octopus tender?
To keep sautéed octopus tender, cook it gently until soft before adding it to the hot pan. Sauté it briefly with oil and seasonings to warm and flavor it; prolonged high-heat cooking can make the pieces tough or dry.
Do you need to boil octopus before making sautéed octopus?
Usually, yes: octopus is simmered or otherwise cooked until tender before it is sautéed. If the octopus is already cooked, add it to the pan just long enough to take on the flavor of the oil, garlic, and other ingredients.
Can you make sautéed octopus with frozen octopus?
Yes, frozen octopus works well for sautéed octopus once it has been thawed safely. Cook it until tender before briefly sautéing it; putting it in the pan while still frozen can release excess water and prevent it from browning evenly.
How is sautéed octopus different from grilled octopus?
Sautéed octopus is cooked in a pan with oil and often aromatics, while grilled octopus is finished over direct heat for a more pronounced char. Both are usually tender-cooked first, but sautéing leaves the octopus coated in pan juices rather than grill marks.
What vegetables go well in sautéed octopus?
Onion, garlic, tomatoes, and sweet peppers are popular vegetables in sautéed octopus. Add them to the pan according to how quickly they cook, then fold in the tender octopus near the end so it does not become tough.
What should you serve with sautéed octopus?
Sautéed octopus pairs well with a crisp green salad, lemony vegetables, or crusty bread for soaking up the pan juices. Potatoes or rice make the meal more substantial, while simple sides let the octopus’s briny flavor stand out.
How do you clean octopus for sautéed octopus?
To prepare octopus for sautéing, remove the innards, eyes, and hard beak, then rinse the body and tentacles thoroughly under cold running water. If you buy it already cleaned, rinse it and check for any remaining grit before cooking.
Can you reheat sautéed octopus?
Yes, you can reheat sautéed octopus, preferably in a covered pan over low heat with a small splash of water or oil. Heat it only until warmed through, since extended cooking can dry it out and make the texture chewy.
Is sautéed octopus healthy?
Sautéed octopus can be a protein-rich meal, and its overall balance depends partly on how it is prepared. Using a modest amount of oil and adding vegetables keeps the dish lighter than a version with heavy sauces or lots of added salt.
Sautéed octopus Vitamins & Minerals
Vitamins
B12
33µg · 1375% DV
B3
3.75mg · 23% DV
B5
0.68mg · 14% DV
Vitamin E
1.65mg · 11% DV
Minerals
Selenium
63µg · 115% DV
Copper
0.63mg · 70% DV
Phosphorus
360mg · 51% DV
Iron
8.1mg · 45% DV
Sodium
465mg · 20% DV
Potassium ⭐
510mg · 15% DV
Sautéed octopus Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sautéed octopus
To burn the 246 calories in 1 serving (medium) (150 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.
What is Sautéed octopus?
Sautéed octopus is made by cooking tenderised octopus pieces briefly in a hot pan, often with olive oil. It is familiar in Turkish and wider Mediterranean coastal cooking, where the seasoning may include garlic, tomato, peppers or herbs; the exact combination varies from kitchen to kitchen.
Its savoury, gently briny taste and pleasantly chewy texture work well with lemon and fresh herbs. Serve it as a shared starter or meze, or make it a main course with salad and bread. Sautéed octopus is high in protein and low in carbohydrates, so it can suit a protein-focused meal. For a lighter plate, keep the oil modest and pair it with plenty of greens.
How Nutritious Is Sautéed octopus?
Nutrient density
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.
Satiety score
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.
Is Sautéed 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 Sautéed octopus Contain Allergens?
No known major allergens
Which Diets Is Sautéed octopus 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
Sautéed octopus Fat Profile
SATURATED
1.5g
MONOUNSATURATED
2.1g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.