Octopus
Octopus, cooked
Categories
| Macros | per 100 g |
|---|---|
| Calories | 156 kcal |
| Protein | 29.8 g |
| Fat | 2.1 g |
| Carbs | 4.4 g |
Cooked octopus is a cephalopod mollusk prepared by boiling, braising, or grilling, and is a staple in Mediterranean, Japanese, and Korean cuisines — served in dishes ranging from Spanish pulpo a la gallega to Japanese takoyaki. Per 100 g, it provides 156 kcal, 29.8 g of protein, 2.1 g of fat, and 4.4 g of carbohydrates with no dietary fibre. On the mineral side, it delivers 630 mg of potassium, 460 mg of sodium, and 279 mg of phosphorus per 100 g. It is also a notable source of vitamin B12 at 36 mcg per 100 g, alongside 81 mg of choline and 24 mcg of folate. No glycemic index is available for cooked octopus. It fits pescatarian, gluten-free, dairy-free, keto, paleo, Mediterranean, and low-FODMAP dietary patterns.
How many calories in cooked octopus?
Cooked octopus contains 156 kcal per 100 g, with the vast majority of those calories coming from its 29.8 g of protein. A typical restaurant serving of around 150 g would amount to roughly 234 kcal.
How much vitamin B12 is in cooked octopus?
Cooked octopus contains 36 mcg of vitamin B12 per 100 g, which is exceptionally high for a whole food. The adult daily reference intake for vitamin B12 is around 2.4 mcg, so even a small portion covers that many times over.
Is cooked octopus keto-friendly?
Yes, cooked octopus is well suited to a ketogenic diet. It contains only 4.4 g of carbohydrates per 100 g, with 29.8 g of protein and just 2.1 g of fat, making it a lean, very low-carb protein source.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 156 kcal |
| Protein | 29.8 g |
| Fat | 2.1 g |
| Carbs | 4.4 g |
| Sugars | 0 g |
| Fiber | 0 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.45 g |
| Monounsaturated | 0.32 g |
| Polyunsaturated | 0.48 g |
| Omega-3 | 0.31 g |
| Omega-6 | 0.080 g |
| Cholesterol | 96.0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 106 mg |
| Iron | 9.5 mg |
| Magnesium | 60.0 mg |
| Phosphorus | 279 mg |
| Potassium | 630 mg |
| Sodium | 460 mg |
| Zinc | 3.4 mg |
| Copper | 0.74 mg |
| Manganese | 0.047 mg |
| Selenium | 89.6 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 90.0 mcg |
| Vitamin C | 8.0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1.2 mg |
| Vitamin K | 0.10 mcg |
| Thiamin (B1) | 0.057 mg |
| Riboflavin (B2) | 0.076 mg |
| Niacin (B3) | 3.8 mg |
| Pantothenic acid (B5) | 0.90 mg |
| Vitamin B6 | 0.65 mg |
| Folate (B9) | 24.0 mcg |
| Vitamin B12 | 36.0 mcg |
| Choline | 81.0 mg |
