Octopus (Cooked) Nutrition Facts (per 100g) — Calories, Macros & Vitamins

Nutrient density 8.5Allergen: Shellfish

Macronutrients

Calories164 kcal 8% DV

Protein30 g 60% DV

Carbohydrates4.4 g 2% DV

Fat2.1 g 3% DV

Fiber0.0 g 0% DV

Total sugars0.0 g no %DV*

Sodium460 mg 20% DV

Vitamins & minerals

Vitamin A45 µg 5%

Vitamin C5.0 mg 6%

Vitamin D0.0 µg 0%

Vitamin E1.0 mg 7%

Vitamin K0.1 µg 0%

Thiamin B10.03 mg 2%

Riboflavin B20.04 mg 3%

Niacin B33.2 mg 20%

Vitamin B60.36 mg 21%

Folate B916 µg 4%

Vitamin B1236 µg 1500%

Calcium53 mg 4%

Iron9.5 mg 53%

Magnesium60 mg 14%

Phosphorus237 mg 19%

Potassium350 mg 7%

Zinc3.2 mg 29%

Selenium45 µg 81%

Common serving sizes

Serving	Weight
3 oz portion	85 g
1 tentacle	50 g

What it supports in your body

Blood Pressure Systolic — Potassium helps regulate blood pressure

Bmi — High protein supports lean mass maintenance

Serum Iron — Iron supports hemoglobin and oxygen transport

See Octopus (Cooked) in the Connections Explorer →

Best timing around exercise

Post-workout or rest day meals. Omega-3 benefits are cumulative, not acute

More seafood

Clams (Steamed)Oysters (Cooked)Salmon, Sockeye (Cooked)Sardines (Canned in Oil, Drained)Mackerel (Canned, Jack, Drained)Mackerel, Atlantic (Cooked)Mussels (Steamed)Salmon, Atlantic (Baked)

Educational reference only. Values are per 100 g from the app's reference database; % Daily Value uses the FDA 2,000-calorie reference. Not medical or dietary advice. See our full disclaimer.

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