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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

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)
TOP 4% Protein ⓘHigher in Protein content than 96% of foods
TOP 6% Iron ⓘHigher in Iron content than 94% of foods
TOP 10% Potassium ⓘHigher in Potassium content than 90% of foods
TOP 13% Cholesterol ⓘHigher in Cholesterol content than 87% of foods
TOP 14% 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 Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 358% 43% 120% 56% 60% 92% 247% 7% 489%
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%

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%
Manganese
0.047 mg
TOP 67%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 18% 24% 0% 27% 15% 18% 71% 54% 150% 18% 4500% 45% 1%
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%
Choline: 81 mg of 550 mg 15%
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%
Choline
81 mg
TOP 56%
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

29% 3% 5% 59% 4%
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 Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 358% 367% 279% 231% 319% 193% 184% 215% 246%
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

36% 26% 38%
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 OrangeOrange
Protein 29.82g 71% 4% 10.6 times more than BroccoliBroccoli
Fats 2.08g 3% 66% 16 times less than Cheddar CheeseCheddar Cheese
Vitamin C 8mg 9% 26% 6.6 times less than LemonLemon
Net carbs 4.4g N/A 59% 12.3 times less than ChocolateChocolate
Carbs 4.4g 1% 62% 6.4 times less than RiceRice
Cholesterol 96mg 32% 13% 3.9 times less than EggEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 9.54mg 119% 6% 3.7 times more than Beef broiledBeef broiled
Calcium 106mg 11% 21% 1.2 times less than MilkMilk
Potassium 630mg 19% 10% 4.3 times more than CucumberCucumber
Magnesium 60mg 14% 19% 2.3 times less than AlmondAlmond
Sugar 0g N/A 100% N/ACoca-Cola
Fiber 0g 0% 100% N/AOrange
Copper 0.74mg 82% 18% 5.2 times more than ShiitakeShiitake
Zinc 3.36mg 31% 28% 1.9 times less than Beef broiledBeef broiled
Phosphorus 279mg 40% 19% 1.5 times more than Chicken meatChicken meat
Sodium 460mg 20% 22% 1.1 times less than White BreadWhite Bread
Vitamin A 300IU 6% 29% 55.7 times less than CarrotCarrot
Vitamin A RAE 90µg 10% 29%
Vitamin E 1.2mg 8% 44% 1.2 times less than KiwifruitKiwifruit
Selenium 89.6µg 163% 20%
Manganese 0.05mg 2% 67%
Vitamin B1 0.06mg 5% 68% 4.7 times less than Pea rawPea raw
Vitamin B2 0.08mg 6% 74% 1.7 times less than AvocadoAvocado
Vitamin B3 3.78mg 24% 44% 2.5 times less than Turkey meatTurkey meat
Vitamin B5 0.9mg 18% 38% 1.3 times less than Sunflower seedSunflower seed
Vitamin B6 0.65mg 50% 18% 5.4 times more than OatOat
Vitamin B12 36µg 1500% 14% 51.4 times more than PorkPork
Vitamin K 0.1µg 0% 88% 1016 times less than BroccoliBroccoli
Folate 24µg 6% 45% 2.5 times less than Brussels sproutBrussels sprout
Saturated Fat 0.45g 2% 70% 13 times less than Beef broiledBeef broiled
Choline 81mg 15% 56%
Monounsaturated Fat 0.32g N/A 75% 30.2 times less than AvocadoAvocado
Polyunsaturated fat 0.48g N/A 62% 98.9 times less than WalnutWalnut
Tryptophan 0.33mg 0% 46% 1.1 times more than Chicken meatChicken meat
Threonine 1.28mg 0% 46% 1.8 times more than Beef broiledBeef broiled
Isoleucine 1.3mg 0% 48% 1.4 times more than Salmon rawSalmon raw
Leucine 2.1mg 0% 52% 1.2 times less than Tuna BluefinTuna Bluefin
Lysine 2.23mg 0% 52% 4.9 times more than TofuTofu
Methionine 0.67mg 0% 53% 7 times more than QuinoaQuinoa
Phenylalanine 1.07mg 0% 52% 1.6 times more than EggEgg
Valine 1.3mg 0% 52% 1.6 times less than Soybean rawSoybean raw
Histidine 0.57mg 0% 65% 1.3 times less than Turkey meatTurkey meat
Omega-3 - EPA 0.15g N/A 34% 4.5 times less than SalmonSalmon
Omega-3 - DHA 0.16g N/A 34% 9 times less than SalmonSalmon
Omega-3 - DPA 0.01g N/A 42% 14.2 times less than SalmonSalmon

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 164
% Daily Value*
3%
Total Fat 2g
0%
Saturated Fat 0g
Trans Fat g
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
limit break
 ⓘ 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
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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 Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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

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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/174249/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.