How many calories are in Octopus (Cooked)?

A 100g serving of Octopus (Cooked) has 164 calories. You'll also get 29.8g of protein per serving.

Is Octopus (Cooked) high in protein?

Octopus (Cooked) has 29.8g of protein per 100g, which is considered high. That means about 73% of its calories come from protein.

How much fat is in Octopus (Cooked)?

Octopus (Cooked) has 2.08g of total fat per 100g, which is considered low. Of that, 0.453g is saturated fat.

How many carbs are in Octopus (Cooked)?

Octopus (Cooked) contains 4.4g of carbohydrates per 100g.

How many calories in 3 oz cooked of Octopus (Cooked)?

A typical serving of Octopus (Cooked) (3 oz cooked, 85g) has 139 calories and 25.3g of protein.

Is Octopus (Cooked) good for weight loss?

Octopus (Cooked) comes in at 164 calories per 100g. It's low in fat, which helps if you're watching your calorie intake.

🐟

Octopus (Cooked)

Mollusks, octopus, common, cooked, moist heat

Per 100g, Octopus (Cooked) has 164 calories, 29.8g protein, 4.4g carbs, and 2.1g fat.

Octopus (Cooked) has 164 calories per 100g with 29.8g of protein, 4.4g of carbohydrates, 2.08g of fat. It's packed with protein, a good source of iron, rich in calcium and a good source of potassium. It is also high in sodium at 460mg per 100g, so it may not be the best fit for a low-sodium diet.

Typical serving:

Source: FDA RACC - FDA RACC for meat, poultry, fish, and shellfish entrees without sauce is 85 g cooked or 110 g uncooked.

Calories

139kcal

Protein

25g

Carbs

3.7g

Fat

1.8g

✨Nutritional Highlights

💪

High-protein: 73% of calories come from protein (29.8g per 100g)

⭐

Excellent source of Vitamin B12 (1500% DV), Selenium (163% DV), Copper (82% DV), Protein (60% DV)

🔄

Contains both iron (9.54mg) and vitamin C (8mg) — vitamin C enhances iron absorption

⚠️Things to Watch

•

High in sodium at 460mg per 100g, so it may not be the best fit for a low-sodium diet.

•

Relatively high in cholesterol at 96mg per 100g.

🍽️Pairs Well With

🍚Add complex carbs for sustained energy

Rose Hips Wild (northern Plains Indians)Chokecherries Pitted (northern Plains Indians)Chokecherries Pitted (shoshone Bannock)

🍊Add vitamin C to boost iron absorption

Babyfood Gerber 2nd Foods Apple Acerola (west Indian Cherry)Acerola Juice

🥗Add fiber for digestion and satiety

Rosemary Thyme Grape Leaves Raw

⚔️Compare Octopus

Search any food to compare side-by-side

CompassExplore Similar Nutrition Goals

Jump to broader pages related to octopus and the nutrition traits people usually care about next.

Iron Rich Foods

Find stronger iron sources for energy and red-blood-cell support.

More Finfish and Shellfish Products

Browse similar foods from the finfish and shellfish products category.

High Protein Foods

Compare this food with other high-protein options for muscle gain, satiety, and recovery.

High Zinc Foods

Browse zinc-rich foods that support immunity and recovery.

📊Complete Nutrition Information

Nutrient	Amount	% Daily Value

Calories	164kcal	8%
Protein	30g	60%
Total Fat	2.1g	3%
Saturated Fat	0.45g	2%
Cholesterol	96mg	32%
Carbohydrates	4.4g	2%
Dietary Fiber	0g	0%
Sugars	0g	—

⚖️Common Serving Sizes

3 oz cooked

85g

139kcal

25.3gprotein

📰Related Articles

🩸Rich in Iron

15 Iron-Rich Foods That Actually Move the Needle

🛡️Rich in Zinc

15 Zinc-Rich Foods for Immune Support

🧠Rich in Vitamin B12

15 Best Foods for Vitamin B12

❓Frequently Asked Questions

How many calories are in Octopus (Cooked)?: A 100g serving of Octopus (Cooked) has 164 calories. You'll also get 29.8g of protein per serving.
Is Octopus (Cooked) high in protein?: Octopus (Cooked) has 29.8g of protein per 100g, which is considered high. That means about 73% of its calories come from protein.
How much fat is in Octopus (Cooked)?: Octopus (Cooked) has 2.08g of total fat per 100g, which is considered low. Of that, 0.453g is saturated fat.
How many carbs are in Octopus (Cooked)?: Octopus (Cooked) contains 4.4g of carbohydrates per 100g.
What are the macros for Octopus (Cooked)?: Per 100g, Octopus (Cooked) has 164 calories, 29.8g protein, 4.4g carbs, and 2.08g fat.
How many calories in 3 oz cooked of Octopus (Cooked)?: A typical serving of Octopus (Cooked) (3 oz cooked, 85g) has 139 calories and 25.3g of protein.
Is Octopus (Cooked) good for weight loss?: Octopus (Cooked) comes in at 164 calories per 100g. It's low in fat, which helps if you're watching your calorie intake.