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Sauteed octopus Calories
High-protein, low-carb seafood rich in B12 and selenium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sauteed octopus (150 g) has 246 calories. That works out to 164 calories per 100 g. It contains 3.3 g of carbs, 44.7 g of protein, 4.7 g of fat and 0 g of fiber. Its 30.3 µg of B12 covers 1263% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Sauteed octopus Nutrition Facts
Selected: 1 serving (medium) · 150 g
246
KCAL / 150G
Carbs
3.3g
· 1% DV
Protein
44.7g
· 89% DV
Fat
4.7g
· 6% 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 76% · Fat 18%
Sauteed octopus nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 246 kcal | |
| Total fat | 4.7 g | 6% |
| Saturated fat | 1.17 g | 6% |
| Trans fat | 0 g | |
| Sodium | 465 mg | 20% |
| Total carbohydrate | 3.3 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 44.7 g | 89% |
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 Sauteed 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 |
| ½ cup (chopped) | 70 g | 115 kcal |
| 1 piece (large) | 90 g | 148 kcal |
| 100 g | 100 g | 164 kcal |
| 1 serving (small) | 100 g | 164 kcal |
| 1 cup (chopped) | 140 g | 230 kcal |
| 1 serving (large) | 220 g | 361 kcal |
Calculated from 164 calories per 100 g.
Frequently Asked Questions About Sauteed octopus
How do you make sautéed octopus tender?
Cook the octopus gently in water until a fork slides into the thickest part easily, then sauté it briefly to brown. A long, high-heat pan cook can make sautéed octopus tough, so use the pan mainly for finishing.
Do you need to boil octopus before making sautéed octopus?
Usually, yes, if you start with raw octopus: simmer it until tender before sautéing. If the octopus is already cooked, add it straight to the pan and sauté just long enough to heat and lightly brown it.
What goes into sautéed octopus?
Sautéed octopus starts with tender octopus and a little cooking oil. Garlic, lemon, parsley, chili, or vegetables such as onion and peppers are common additions, but recipes vary; the octopus should remain the main flavor.
Why is my sautéed octopus rubbery?
Sautéed octopus turns rubbery when it has not been tenderized enough or spends too long over high heat in the pan. Cook it gently until tender first, then keep the sauté brief so it browns without drying out.
Can you make sautéed octopus with frozen octopus?
Yes, frozen octopus works well for sautéed octopus. Thaw it in the refrigerator, drain excess liquid, cook it until tender, and then finish it in the pan. Do not leave thawed seafood sitting at room temperature.
How should you season sautéed octopus?
Season sautéed octopus simply with olive oil, garlic, lemon, and parsley, adding chili or paprika if you like heat. Add lemon near serving time; a heavy sauce can overpower the octopus’s mild, slightly sweet flavor.
What is the difference between sautéed octopus and grilled octopus?
Sautéed octopus is finished in a pan, often with oil and aromatics, while grilled octopus is cooked over direct grill heat and develops a smoky, charred surface. Both are commonly tenderized before their final cooking step.
What should you serve with sautéed octopus?
Serve sautéed octopus with lemon, a crisp salad, or vegetables for a light meal. Crusty bread, potatoes, or rice make it more substantial, while olives and other Mediterranean-style sides complement its savory flavor.
Can you eat leftover sautéed octopus?
Yes, leftover sautéed octopus can be eaten if it was refrigerated promptly in a covered container. Reheat it thoroughly and gently, preferably in a pan, and avoid repeatedly cooling and reheating the same portion.
Is sautéed octopus a healthy meal?
Yes, sautéed octopus is a high-protein, low-carbohydrate seafood dish that provides vitamin B12 and selenium. How it fits into a meal also depends on additions such as oil, salt, and rich sauces.
Sauteed octopus Vitamins & Minerals
Vitamins
B12
30.3µg · 1263% DV
B6
0.54mg · 32% DV
B3
3.9mg · 24% DV
B5
0.75mg · 15% DV
Minerals
Selenium
123µg · 224% DV
Copper
0.63mg · 70% DV
Phosphorus
353mg · 50% DV
Iron
8.1mg · 45% DV
Sodium
465mg · 20% DV
Potassium ⭐
548mg · 16% DV
Sauteed octopus Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sauteed 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 Sauteed octopus?
Sauteed octopus is a Turkish coastal preparation in which octopus is cooked until tender, then briefly sautéed, often with olive oil. Recipes vary: onion, tomato, peppers or herbs may join the pan, particularly in Aegean-style versions, so the dish can be simple or richly seasoned.
It is commonly served warm as part of a meze spread or alongside a main meal, with lemon and fresh salad. The texture should be tender rather than chewy, and the flavor is savory with a gentle sweetness from the octopus. It is high in protein and low in carbohydrates; serve it with vegetables for a lighter plate, or add bread if you want something more substantial.
How Nutritious Is Sauteed octopus?
Nutrient density
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.
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 Sauteed 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 Sauteed octopus Contain Allergens?
No known major allergens
Which Diets Is Sauteed 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
Sauteed octopus Fat Profile
SATURATED
1.17g
MONOUNSATURATED
1.38g
POLYUNSATURATED
0.81g
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.