Calories in Octopus
Generic food Fish and Seafood
Octopus contains 226 kcal per 100 g. A typical serving of 1 cup (135 g) provides about 305 kcal.
Roughly 52% of its calories come from fat, with 24% from carbohydrates and 24% from protein (estimated with general energy factors).
That is more energy than the typical item in shellfish on FoodFactly, where the median is 143 kcal per 100 g across 41 foods.
100 g provides 542% of the Daily Value for Vitamin B12, 68% of the Daily Value for selenium and 40% of the Daily Value for copper.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 226 kcal | |
| Total fat C | 13 g | 17% |
| Saturated fat C | 1.8 g | 9% |
| Cholesterol C | 43 mg | 14% |
| Sodium C | 518 mg | 23% |
| Total carbohydrates C | 13.4 g | 5% |
| Dietary fiber C | 0.5 g | 2% |
| Total sugars C | 0.2 g | |
| Protein C | 13.2 g | 26% |
| Vitamin A C | 35 µg | 4% |
| Vitamin C C | 3 mg | 3% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 3.2 mg | 21% |
| Vitamin K C | 12 µg | 10% |
| Thiamin (B1) C | 0.17 mg | 14% |
| Riboflavin (B2) C | 0.1 mg | 8% |
| Niacin (B3) C | 2.5 mg | 16% |
| Vitamin B6 C | 0.26 mg | 15% |
| Folate (B9) C | 47 µg | 12% |
| Vitamin B12 C | 13 µg | 542% |
| Choline C | 56.3 mg | 10% |
| Calcium C | 55 mg | 4% |
| Iron C | 4.9 mg | 27% |
| Magnesium C | 28 mg | 7% |
| Phosphorus C | 164 mg | 13% |
| Potassium C | 290 mg | 6% |
| Zinc C | 1.4 mg | 13% |
| Copper C | 0.36 mg | 40% |
| Selenium C | 37.2 µg | 68% |
% 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 24%
- Carbohydrates 24%
- Fat 52%
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
- Protein13.2 gin the lowest quarter of shellfish (median 15.5 g)
- Fiber0.5 gin the top quarter of shellfish (median 0 g)
- Sugars0.2 gin the top quarter of shellfish (median 0.01 g)
- Fat13 gin the top quarter of shellfish (median 5.7 g)
- Saturated fat1.8 gin the top quarter of shellfish (median 0.92 g)
- Sodium518 mgin the top quarter of shellfish (median 363 mg)
- Protein per 100 kcal5.8 gprotein density, useful for comparing foods with different calorie levels
- Water58.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 5.2 g |
|---|---|
| Polyunsaturated fat C | 4.8 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.058 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0.062 g |
| Linoleic acid (omega-6, 18:2) C | 4.1 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0.025 g |
| SFA 16:0 C | 1.3 g |
| SFA 18:0 C | 0.4 g |
| MUFA 18:1 C | 5 g |
| PUFA 18:3 C | 0.52 g |
| PUFA 20:4 C | 0.03 g |
| MUFA 16:1 C | 0.095 g |
| PUFA 18:4 C | 0.021 g |
| MUFA 20:1 C | 0.097 g |
| MUFA 22:1 C | 0.008 g |
| PUFA 22:5 n-3 (DPA) C | 0.005 g |
Carotenoids (6)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 10 µg |
| Retinol C | 35 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 58.2 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 20 µg |
| Folate, food C | 14 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Fish, perch, NFS | 224 | 13.6 g | 11.7 g | 13.3 g |
| Fish, cod, NFS | 217 | 13.5 g | 11.7 g | 12.5 g |
| Fish, haddock, NFS | 217 | 14.3 g | 11.7 g | 12.5 g |
| Frog legs | 220 | 14.4 g | 11.7 g | 12.4 g |
| Crab, soft shell | 227 | 15.5 g | 11.7 g | 12.7 g |
| Fish, whiting, NFS | 233 | 15.8 g | 11.7 g | 13.2 g |
| Fish, catfish, NFS | 255 | 13.5 g | 11.7 g | 16.7 g |
| Fish, tuna salad | 187 | 16 g | 9.4 g | 9.3 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in octopus?
100 g of octopus has 226 kcal. 1 cup (135 g): about 305 kcal.
Is octopus high in protein?
Octopus contains 13.2 g of protein per 100 g (26% of the 50 g Daily Value), or 17.8 g in 1 cup (135 g). About 24% of its calories come from protein. Compared with other shellfish, that is in the lowest quarter (median 15.5 g).
How many carbs are in octopus?
Octopus has 13.4 g of total carbohydrates per 100 g, including 0.5 g of fiber and 0.2 g of sugars.
How much fat is in octopus?
Octopus contains 13 g of fat per 100 g, of which 1.8 g is saturated (9% of the Daily Value).
What vitamins and minerals does octopus contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (542% DV), selenium (68% DV), copper (40% DV), iron (27% DV) and Vitamin E (21% DV). The full list is in the vitamins and minerals table above.
How much sodium is in octopus?
100 g contains 518 mg of sodium, 23% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. 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: FNDDS (Survey), record 2706331. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. 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.