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Octopus, Cooked

Octopus, Cooked

EverydayCooked

Octopus is a lean, protein-rich seafood that becomes tender yet pleasantly chewy when properly cooked through methods like boiling, grilling, or braising. This mollusk provides significant amounts of iron and vitamin B12 while remaining low in fat and calories, though it contains moderate cholesterol. Its mild, slightly sweet flavor and firm texture make it a versatile ingredient in Mediterranean and Asian cuisines, though sourcing from sustainable fisheries is recommended due to varying population pressures.

Macro Impact

A 3 oz serving contains 139 calories, 25g protein, 4g carbs, and 2g fat.

Calorie Burn

How long would it take to burn off 139 calories?
Walking3.5 mph, moderate pace
32 min
YogaModerate effort, gentle pace
24 min
SwimmingModerate effort, freestyle
18 min
Biking12-14 mph, moderate effort
14 min
StairsStair climbing, moderate pace
16 min
Running5 mph (12 min/mile)
12 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories139
% Daily Value*
Total Fat2g
2%
Saturated Fat0.4g
2%
Trans Fat0g
Polyunsaturated Fat0.4g
Monounsaturated Fat0.3g
Cholesterol82mg
27%
Sodium391mg
17%
Total Carbohydrate4g
1%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein25g
Vitamin D0mcg
0%
Calcium90mg
7%
Iron8mg
45%
Potassium536mg
11%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
4 / 275 g
1%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
2 / 78 g
2%
Monounsaturated
0 / 31 g
1%
Polyunsaturated
0 / 23 g
2%
Saturated
0 / 23 g
2%
Trans
0 g
Cholesterol
82 / 300 g
27%
Omega 3
0 / 5 g
6%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
25 / 80 g
32%
Amino Acids
Histidine
1 / 3 g
25%
Isoleucine
1 / 2 g
79%
Leucine
2 / 3 g
67%
Lysine
2 / 2 g
96%
Methionine
1 / 1 g
55%
Phenylalanine
1 / 2 g
59%
Threonine
1 / 1 g
88%
Tryptophan
0 / 0 g
48%
Valine
1 / 2 g
69%
Arginine
2 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
2 g
Aspartic Acid
2 g
Glutamic Acid
4 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
4%
Riboflavin, B2
0 / 1 mg
5%
Niacin, B3
3 / 15 mg
21%
Pantothenic Acid, B5
1 / 5 mg
15%
Pyridoxine, B6
1 / 1 mg
42%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
31 / 2 mcg
1275%
Folate
20 / 400 mcg
5%
Vitamin A
77 / 800 mcg
10%
Vitamin C
7 / 83 mg
8%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
7%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
90 / 1k mg
9%
Copper
1 / 1 mg
70%
Iron
8 / 13 mg
62%
Magnesium
51 / 370 mg
14%
Manganese
0 / 2 mg
2%
Phosphorous
237 / 700 mg
34%
Potassium
536 / 3k mg
18%
Selenium
76 / 55 mcg
138%
Sodium
391 / 2.3k mg
17%
Zinc
3 / 10 mg
30%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
51 g
Caffeine
0 mg
Choline
69 mg
Taurine
60 mg

References

Data on this page was sourced from a publicly available first-party datasource.

  1. 1.Mollusks, octopus, common, cooked, moist heat. USDA Standard Reference, Legacy. Food ID 174249.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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