Know what’s on your plate
Common octopus
Calories & nutrition facts
cooked
Nutrition facts
Per 100 g% DV- Calories 156 kcal —
- Protein 30 g 60%
- Carbohydrate 4.4 g 2%
- Fat 2.1 g 3%
- Saturated fat 0.5 g 2%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 460 mg 20%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin C 8 mg 9%
- Vitamin D 0 µg 0%
- Vitamin K 0.1 µg 0%
- Thiamin (B1) 0.06 mg 5%
- Riboflavin (B2) 0.08 mg 6%
- Niacin (B3) 3.8 mg 24%
- Pantothenic acid (B5) 0.9 mg 18%
- Vitamin B6 0.65 mg 38%
- Folate (B9) 24 µg 6%
- Vitamin B12 36 µg 1500%
Minerals
- Calcium 106 mg 8%
- Iron 9.5 mg 53%
- Magnesium 60 mg 14%
- Phosphorus 279 mg 22%
- Potassium 630 mg 13%
- Zinc 3.4 mg 31%
- Copper 0.74 mg 82%
- Manganese 0.05 mg 2%
Similar foods
Questions about Common octopus
How do you cook octopus so it turns tender?
Simmer it gently in its own released juices or a little water until a knife slides easily into the thickest part, usually about 45–90 minutes depending on size. Let it cool in the cooking liquid, then char or grill it briefly for browned edges.
Do you need to boil octopus before grilling it?
For a tender centre and smoky outside, yes: simmer it first, then dry the tentacles well and grill over high heat for 2–3 minutes per side. Small, thin pieces can be grilled directly, but they cook very quickly and can turn rubbery.
How do you know when octopus is cooked?
Test the thickest part of a tentacle with a small knife or skewer; it should slide in without resistance. Colour alone is not a reliable guide, and cooking time depends on the size and thickness.
What dishes can you make with octopus?
Grilled octopus is often served with olive oil, lemon and potatoes; pulpo a feira pairs it with boiled potatoes and paprika. You can also add cooked, sliced octopus to a salad with parsley, garlic and lemon.
Can you eat octopus raw?
Raw octopus is very tough and is not a casual substitute for cooked octopus. Buy it specifically prepared for raw eating from a trusted fishmonger; otherwise, cook it thoroughly until tender.
How should you store fresh octopus?
Keep it covered in the coldest part of the fridge and cook it within a day of buying. For longer storage, freeze it in an airtight bag; thaw it in the fridge before cooking.
Is octopus high in protein?
Yes. A 100 g portion contains 30 g of protein, and octopus is also high in vitamin B12, iron and copper.
How does octopus compare with squid for protein?
Squid has slightly more protein, at 32.5 g per 100 g, compared with 30 g in octopus. Octopus is richer in vitamin B12, with 36 µg per 100 g.
Source: ANSES–Ciqual (France) 10079 · per 100 g · carbohydrate per EU label, fibre excluded
