Mollusks, octopus, common, cooked, moist heat: Nutrition Facts
Generic food Cooked Fish and Seafood
Mollusks, octopus, common, cooked, moist heat contains 164 kcal per 100 g. A typical serving of 3 oz (85 g) provides about 139 kcal.
Roughly 77% of its calories come from protein, with 12% from fat and 11% from carbohydrates (estimated with general energy factors).
That is more energy than the typical item in finfish and shellfish products on FoodFactly, where the median is 119 kcal per 100 g across 286 foods.
100 g provides 1,500% of the Daily Value for Vitamin B12, 163% of the Daily Value for selenium and 82% of the Daily Value for copper.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 164 kcal | |
| Total fat ? | 2.1 g | 3% |
| Saturated fat ? | 0.45 g | 2% |
| Cholesterol ? | 96 mg | 32% |
| Sodium ? | 460 mg | 20% |
| Total carbohydrates C | 4.4 g | 2% |
| Dietary fiber Z | 0 g | 0% |
| Total sugars Z | 0 g | |
| Protein ? | 29.8 g | 60% |
| Vitamin A C | 90 µg | 10% |
| Vitamin C ? | 8 mg | 9% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E C | 1.2 mg | 8% |
| Vitamin K C | 0.1 µg | 0.1% |
| Thiamin (B1) ? | 0.057 mg | 5% |
| Riboflavin (B2) ? | 0.076 mg | 6% |
| Niacin (B3) ? | 3.8 mg | 24% |
| Pantothenic acid (B5) ? | 0.9 mg | 18% |
| Vitamin B6 ? | 0.65 mg | 38% |
| Folate (B9) C | 24 µg | 6% |
| Vitamin B12 ? | 36 µg | 1,500% |
| Choline C | 81 mg | 15% |
| Calcium ? | 106 mg | 8% |
| Iron ? | 9.5 mg | 53% |
| Magnesium ? | 60 mg | 14% |
| Phosphorus ? | 279 mg | 22% |
| Potassium ? | 630 mg | 13% |
| Zinc ? | 3.4 mg | 31% |
| Copper ? | 0.74 mg | 82% |
| Manganese ? | 0.047 mg | 2% |
| Selenium I | 89.6 µg | 163% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 77%
- Carbohydrates 11%
- Fat 12%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein29.8 gin the top quarter of finfish and shellfish products (median 19.9 g)
- Fat2.1 gbelow the median for finfish and shellfish products (median 2.7 g)
- Saturated fat0.45 gbelow the median for finfish and shellfish products (median 0.63 g)
- Sodium460 mgin the top quarter of finfish and shellfish products (median 93.9 mg)
- Protein per 100 kcal18.2 gprotein density, useful for comparing foods with different calorie levels
- Water60.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.32 g |
|---|---|
| Polyunsaturated fat ? | 0.48 g |
Amino acids (18)
| Tryptophan ? | 0.33 g |
|---|---|
| Threonine ? | 1.3 g |
| Isoleucine ? | 1.3 g |
| Leucine ? | 2.1 g |
| Lysine ? | 2.2 g |
| Methionine ? | 0.67 g |
| Cystine ? | 0.39 g |
| Phenylalanine ? | 1.1 g |
| Tyrosine ? | 0.95 g |
| Valine ? | 1.3 g |
| Arginine ? | 2.2 g |
| Histidine ? | 0.57 g |
| Alanine ? | 1.8 g |
| Aspartic acid ? | 2.9 g |
| Glutamic acid ? | 4.1 g |
| Glycine ? | 1.9 g |
| Proline ? | 1.2 g |
| Serine ? | 1.3 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0.15 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0.16 g |
| Linoleic acid (omega-6, 18:2) ? | 0.018 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0 g |
| SFA 14:0 ? | 0.05 g |
| SFA 16:0 ? | 0.3 g |
| SFA 18:0 ? | 0.1 g |
| MUFA 18:1 ? | 0.12 g |
| PUFA 18:3 ? | 0 g |
| PUFA 20:4 ? | 0.078 g |
| MUFA 16:1 ? | 0.13 g |
| PUFA 18:4 ? | 0.056 g |
| MUFA 20:1 ? | 0.048 g |
| MUFA 22:1 ? | 0.02 g |
| PUFA 22:5 n-3 (DPA) ? | 0.012 g |
Carotenoids (8)
| Beta-carotene Z | 0 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol C | 90 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Vitamin D3 (cholecalciferol) Z | 0 µg |
| Cryptoxanthin, beta Z | 0 µg |
Other components (11)
| Water ? | 60.5 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 3.2 g |
| Theobromine Z | 0 mg |
| Energy ? | 686 kJ |
| Vitamin A, IU C | 300 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 24 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Other forms of Mollusks
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Mollusks, scallop, (bay and sea), cooked, steamed Cooked | 111 | 20.5 g | 5.4 g | 0.84 g |
| Mollusks, snail, raw Raw | 90 | 16.1 g | 2 g | 1.4 g |
| Mollusks, clam, mixed species, cooked, breaded and fried Cooked | 202 | 14.2 g | 10.3 g | 11.2 g |
| Mollusks, clam, mixed species, cooked, moist heat Cooked | 148 | 25.6 g | 5.1 g | 2 g |
| Mollusks, clam, mixed species, canned, drained solids Canned | 142 | 24.3 g | 5.9 g | 1.6 g |
| Mollusks, clam, mixed species, canned, liquid Canned | 2 | 0.4 g | 0.1 g | 0.02 g |
| Mollusks, oyster, eastern, wild, raw Raw | 51 | 5.7 g | 2.7 g | 1.7 g |
| Mollusks, oyster, eastern, cooked, breaded and fried Cooked | 199 | 8.8 g | 11.6 g | 12.6 g |
| Mollusks, oyster, eastern, wild, cooked, moist heat Cooked | 102 | 11.4 g | 5.5 g | 3.4 g |
| Mollusks, oyster, eastern, canned Canned | 68 | 7.1 g | 3.9 g | 2.5 g |
| Mollusks, squid, mixed species, cooked, fried Cooked | 175 | 17.9 g | 7.8 g | 7.5 g |
| Mollusks, whelk, unspecified, raw Raw | 137 | 23.8 g | 7.8 g | 0.4 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Fish, tuna, yellowfin, fresh, cooked, dry heat Cooked | 130 | 29.2 g | 0 g | 0.59 g |
| Fish, tuna, skipjack, fresh, cooked, dry heat Cooked | 132 | 28.2 g | 0 g | 1.3 g |
| Fish, sturgeon, mixed species, smoked Cooked | 173 | 31.2 g | 0 g | 4.4 g |
| Crustaceans, spiny lobster, mixed species, cooked, moist heat Cooked | 143 | 26.4 g | 3.1 g | 1.9 g |
| Fish, tuna, cooked Cooked | 176 | 30.3 g | 0.01 g | 5.1 g |
| Fish, snapper, mixed species, cooked, dry heat Cooked | 128 | 26.3 g | 0 g | 1.7 g |
| Fish, tilapia, cooked, dry heat Cooked | 128 | 26.2 g | 0 g | 2.7 g |
| Fish, mackerel, king, cooked, dry heat Cooked | 134 | 26 g | 0 g | 2.6 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked mollusks?
100 g of cooked mollusks has 164 kcal. 3 oz (85 g): about 139 kcal.
Is cooked mollusks high in protein?
Cooked mollusks contains 29.8 g of protein per 100 g (60% of the 50 g Daily Value), or 25.3 g in 3 oz (85 g). About 77% of its calories come from protein. Compared with other finfish and shellfish products, that is among the highest quarter (median 19.9 g).
How many carbs are in cooked mollusks?
Cooked mollusks has 4.4 g of total carbohydrates per 100 g, including 0 g of fiber and 0 g of sugars.
How much fat is in cooked mollusks?
Cooked mollusks contains 2.1 g of fat per 100 g, of which 0.45 g is saturated (2% of the Daily Value).
What vitamins and minerals does cooked mollusks contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (1,500% DV), selenium (163% DV), copper (82% DV), iron (53% DV) and Vitamin B6 (38% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked mollusks?
100 g contains 460 mg of sodium, 20% of the 2,300 mg Daily Value.
Does mollusks have the same nutrition cooked and raw?
No. Per 100 g, mollusks, octopus, common, cooked, moist heat has 164 kcal, while mollusks, snail, raw has 90 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 174249. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.