Know what’s on your plate
Common octopus
Calories & nutrition facts
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Nutrition facts
Per 100 g% DV- Calories 82 kcal —
- Protein 15 g 30%
- Carbohydrate 2.2 g 1%
- Fat 1 g 1%
- Saturated fat 0.2 g 1%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 230 mg 10%
- Cholesterol 48 mg 16%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 45 µg 5%
- Vitamin C 5 mg 6%
- Vitamin D 0 µg 0%
- Vitamin E 1.2 mg 8%
- Vitamin K 0.1 µg 0%
- Thiamin (B1) 0.03 mg 3%
- Riboflavin (B2) 0.04 mg 3%
- Niacin (B3) 2.1 mg 13%
- Pantothenic acid (B5) 0.5 mg 10%
- Vitamin B6 0.36 mg 21%
- Folate (B9) 16 µg 4%
- Vitamin B12 20 µg 833%
- Choline 65 mg 12%
Minerals
- Calcium 53 mg 4%
- Iron 5.3 mg 29%
- Magnesium 30 mg 7%
- Phosphorus 186 mg 15%
- Potassium 350 mg 7%
- Zinc 1.7 mg 15%
- Copper 0.44 mg 48%
- Manganese 0.03 mg 1%
- Selenium 44.8 µg 81%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 82 | 15 g | 2.2 g | 1 g |
| 1 × oz | 85 g | 70 | 13 g | 1.9 g | 0.9 g |
| 2 × oz | 170 g | 139 | 25 g | 3.7 g | 1.8 g |
| ½ × oz | 42.5 g | 35 | 6.3 g | 0.9 g | 0.4 g |
| 3 × oz | 255 g | 209 | 38 g | 5.6 g | 2.7 g |
| 4 × oz | 340 g | 279 | 51 g | 7.5 g | 3.5 g |
Similar foods
Questions about Common octopus
How do you cook octopus so it turns tender?
Simmer it gently in its own released liquid or a little salted water until a knife slides into the thickest part easily; a medium octopus can take 45–60 minutes. Let it cool in the cooking liquid, then slice and char it briefly on a hot grill or pan.
Do you need to tenderise octopus before cooking?
Usually not: slow, gentle cooking does the work. If it is frozen, thaw it in the fridge first; freezing also helps soften the flesh, so avoid prolonged pounding, which can damage the texture.
How do you know when octopus is cooked?
Test the thickest part of a tentacle with a thin knife or skewer: it should enter with little resistance, rather like a cooked potato. If it still feels springy and tough, keep simmering and test again after 10 minutes.
How should you store fresh octopus?
Keep it covered in the coldest part of the fridge and cook it within a day or two of buying. For longer storage, freeze it promptly in a sealed freezer bag; thaw it overnight in the fridge, not on the worktop.
What goes well with octopus?
Grilled octopus is excellent with olive oil, lemon, parsley and potatoes; smoked paprika is a classic partner in pulpo a feira. For a lighter dish, toss cooled slices with tomatoes, red onion and a sharp vinaigrette.
Can you eat octopus raw?
Raw octopus is exceptionally chewy and needs careful handling, so it is not usually eaten plain and uncooked. For a home meal, cook it thoroughly; thinly sliced preparations such as Japanese tako sashimi are best left to skilled cooks using fish intended for raw eating.
Is octopus high in vitamin B12?
Yes. An 85 g portion provides 17 µg of vitamin B12, so it is a particularly rich source.
Which has more protein, octopus or squid?
Octopus has slightly more: 15 g per 100 g, compared with 15.6 g in squid.
Source: USDA FoodData Central 174218 · per 100 g · carbohydrate per EU label, fibre excluded
