Octopus nutrition: calories, carbs, GI, protein, fiber, fats
Mollusks, octopus, common, cooked, moist heat
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Octopus
| Calories ⓘ Calories per 100-gram serving | 164 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 4.4 grams |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | 8.8 (acidic) |
Protein ⓘHigher in Protein content than 96% of foods
Iron ⓘHigher in Iron content than 94% of foods
Potassium ⓘHigher in Potassium content than 90% of foods
Cholesterol ⓘHigher in Cholesterol content than 87% of foods
Vitamin B12 ⓘHigher in Vitamin B12 content than 86% of foods
Octopus calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 164 | |
| Calories in 3 oz | 139 | 85 g |
Mineral coverage chart
Calcium:
106 mg of 1,000 mg
11%
Iron:
9.54 mg of 8 mg
119%
Magnesium:
60 mg of 420 mg
14%
Phosphorus:
279 mg of 700 mg
40%
Potassium:
630 mg of 3,400 mg
19%
Sodium:
460 mg of 2,300 mg
20%
Zinc:
3.36 mg of 11 mg
31%
Copper:
0.739 mg of 1 mg
82%
Manganese:
0.047 mg of 2 mg
2%
Selenium:
89.6 µg of 55 µg
163%
Choline:
81 mg of 550 mg
15%
Mineral chart - relative view
Iron
9.54 mg
TOP 6%
Potassium
630 mg
TOP 10%
Copper
0.739 mg
TOP 18%
Phosphorus
279 mg
TOP 19%
Magnesium
60 mg
TOP 19%
Selenium
89.6 µg
TOP 20%
Calcium
106 mg
TOP 21%
Sodium
460 mg
TOP 22%
Zinc
3.36 mg
TOP 28%
Choline
81 mg
TOP 56%
Manganese
0.047 mg
TOP 67%
Vitamin coverage chart
Vitamin A:
300 IU of 5,000 IU
6%
Vitamin E :
1.2 mg of 15 mg
8%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
8 mg of 90 mg
9%
Vitamin B1:
0.057 mg of 1 mg
5%
Vitamin B2:
0.076 mg of 1 mg
6%
Vitamin B3:
3.78 mg of 16 mg
24%
Vitamin B5:
0.9 mg of 5 mg
18%
Vitamin B6:
0.648 mg of 1 mg
50%
Folate:
24 µg of 400 µg
6%
Vitamin B12:
36 µg of 2 µg
1,500%
Vitamin K:
0.1 µg of 120 µg
0%
Vitamin chart - relative view
Vitamin B12
36 µg
TOP 14%
Vitamin B6
0.648 mg
TOP 18%
Vitamin C
8 mg
TOP 26%
Vitamin A
300 IU
TOP 29%
Vitamin B5
0.9 mg
TOP 38%
Vitamin B3
3.78 mg
TOP 44%
Vitamin E
1.2 mg
TOP 44%
Folate
24 µg
TOP 45%
Vitamin B1
0.057 mg
TOP 68%
Vitamin B2
0.076 mg
TOP 74%
Vitamin K
0.1 µg
TOP 88%
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 60%
29.82 g of 50 g
60%
Fats:
Daily Value: 3%
2.08 g of 65 g
3%
Carbs:
Daily Value: 1%
4.4 g of 300 g
1%
Water:
Daily Value: 3%
60.5 g of 2,000 g
3%
Other:
3.2 g
Protein quality breakdown
Tryptophan:
334 mg of 280 mg
119%
Threonine:
1283 mg of 1,050 mg
122%
Isoleucine:
1298 mg of 1,400 mg
93%
Leucine:
2099 mg of 2,730 mg
77%
Lysine:
2228 mg of 2,100 mg
106%
Methionine:
673 mg of 1,050 mg
64%
Phenylalanine:
1069 mg of 1,750 mg
61%
Valine:
1303 mg of 1,820 mg
72%
Histidine:
573 mg of 700 mg
82%
Fat type information
Saturated Fat:
0.453 g
Monounsaturated Fat:
0.324 g
Polyunsaturated fat:
0.477 g
All nutrients for Octopus per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 164kcal | 8% | 56% |
3.5 times more than Orange
|
| Protein | 29.82g | 71% | 4% |
10.6 times more than Broccoli
|
| Fats | 2.08g | 3% | 66% |
16 times less than Cheddar Cheese
|
| Vitamin C | 8mg | 9% | 26% |
6.6 times less than Lemon
|
| Net carbs | 4.4g | N/A | 59% |
12.3 times less than Chocolate
|
| Carbs | 4.4g | 1% | 62% |
6.4 times less than Rice
|
| Cholesterol | 96mg | 32% | 13% |
3.9 times less than Egg
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 9.54mg | 119% | 6% |
3.7 times more than Beef broiled
|
| Calcium | 106mg | 11% | 21% |
1.2 times less than Milk
|
| Potassium | 630mg | 19% | 10% |
4.3 times more than Cucumber
|
| Magnesium | 60mg | 14% | 19% |
2.3 times less than Almond
|
| Sugar | 0g | N/A | 100% |
N/A
|
| Fiber | 0g | 0% | 100% |
N/A
|
| Copper | 0.74mg | 82% | 18% |
5.2 times more than Shiitake
|
| Zinc | 3.36mg | 31% | 28% |
1.9 times less than Beef broiled
|
| Phosphorus | 279mg | 40% | 19% |
1.5 times more than Chicken meat
|
| Sodium | 460mg | 20% | 22% |
1.1 times less than White Bread
|
| Vitamin A | 300IU | 6% | 29% |
55.7 times less than Carrot
|
| Vitamin A RAE | 90µg | 10% | 29% | |
| Vitamin E | 1.2mg | 8% | 44% |
1.2 times less than Kiwifruit
|
| Selenium | 89.6µg | 163% | 20% | |
| Manganese | 0.05mg | 2% | 67% | |
| Vitamin B1 | 0.06mg | 5% | 68% |
4.7 times less than Pea raw
|
| Vitamin B2 | 0.08mg | 6% | 74% |
1.7 times less than Avocado
|
| Vitamin B3 | 3.78mg | 24% | 44% |
2.5 times less than Turkey meat
|
| Vitamin B5 | 0.9mg | 18% | 38% |
1.3 times less than Sunflower seed
|
| Vitamin B6 | 0.65mg | 50% | 18% |
5.4 times more than Oat
|
| Vitamin B12 | 36µg | 1500% | 14% |
51.4 times more than Pork
|
| Vitamin K | 0.1µg | 0% | 88% |
1016 times less than Broccoli
|
| Folate | 24µg | 6% | 45% |
2.5 times less than Brussels sprout
|
| Saturated Fat | 0.45g | 2% | 70% |
13 times less than Beef broiled
|
| Monounsaturated Fat | 0.32g | N/A | 75% |
30.2 times less than Avocado
|
| Polyunsaturated fat | 0.48g | N/A | 62% |
98.9 times less than Walnut
|
| Tryptophan | 0.33mg | 0% | 46% |
1.1 times more than Chicken meat
|
| Threonine | 1.28mg | 0% | 46% |
1.8 times more than Beef broiled
|
| Isoleucine | 1.3mg | 0% | 48% |
1.4 times more than Salmon raw
|
| Leucine | 2.1mg | 0% | 52% |
1.2 times less than Tuna Bluefin
|
| Lysine | 2.23mg | 0% | 52% |
4.9 times more than Tofu
|
| Methionine | 0.67mg | 0% | 53% |
7 times more than Quinoa
|
| Phenylalanine | 1.07mg | 0% | 52% |
1.6 times more than Egg
|
| Valine | 1.3mg | 0% | 52% |
1.6 times less than Soybean raw
|
| Histidine | 0.57mg | 0% | 65% |
1.3 times less than Turkey meat
|
| Omega-3 - EPA | 0.15g | N/A | 34% |
4.5 times less than Salmon
|
| Omega-3 - DHA | 0.16g | N/A | 34% |
9 times less than Salmon
|
| Omega-3 - DPA | 0.01g | N/A | 42% |
14.2 times less than Salmon
|
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 164
% Daily Value*
3%
Total Fat
2g
0%
Saturated Fat 0g
32%
Cholesterol 96mg
20%
Sodium 460mg
1%
Total Carbohydrate
4g
0%
Dietary Fiber
0g
Total Sugars g
Includes ? g Added Sugars
Protein
30g
Vitamin D
0mcg
0%
Calcium
106mg
11%
Iron
10mg
125%
Potassium
630mg
19%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Octopus nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.