Octopus (raw) nutrition facts
Per 3 oz · 85 g
of a 2,000 cal day
- Protein13g76% of calories
- Carbs1.9g11% of calories
- Fat0.9g12% of calories
- ✓ Protein-dense
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Sugar free
At a glance
One serving of Octopus (raw) (3 oz, 85 g) has 70 calories, with 13 g of protein, 1.9 g of carbohydrates and 0.9 g of fat. Most of its energy comes from protein (76% of calories). It is high in protein (25% DV), Vitamin B6 (24% DV) and Vitamin B12 (708% DV).
High in
20%+ of the daily value
- Protein25%
- Vitamin B624%
- Vitamin B12708%
- Iron56%
- Phosphorus23%
- Copper41%
Good source of
10–19% of the daily value
- Niacin11%
- Choline10%
- Zinc13%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 3 oz (85 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 38 μg | 4% |
| Vitamin C | 4 mg | 5% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 0.1 μg | 0% |
| Thiamine | 0 mg | 2% |
| Riboflavin (B2) | 0 mg | 3% |
| Niacin | 2 mg | 11% |
| Vitamin B6 | 0.3 mg | 24% |
| Folate (B9) | 14 μg | 3% |
| Vitamin B12 | 17 μg | 708% |
| Pantothenic acid | 0.4 mg | 9% |
| Choline | 55 mg | 10% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 45 mg | 5% |
| Iron | 5 mg | 56% |
| Potassium | 298 mg | 6% |
| Magnesium | 26 mg | 6% |
| Phosphorus | 158 mg | 23% |
| Zinc | 1 mg | 13% |
| Copper | 0.4 mg | 41% |
| Manganese | 0 mg | 1% |
| Selenium | 38 μg | 69% |
Full breakdown · 32 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 0 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0.1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.2 g | — |
| Isoleucine | 1 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 0.1 g | — |
| Phenylalanine | 0.5 g | — |
| Polyunsaturated fats | 0.2 g | — |
| Proline | 1 g | — |
| Retinol | 38 μg | — |
| Serine | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D3 | 0 μg | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
139 calOctopus (cooked, moist heat)3 oz+69 cal- 190 cal
Trader Joe's Wild Caught Cooked Atlantic Octopus½ package+120 cal - 70 calNuchar Seasoned Cooked Octopus3 ozsame cal
- 90 calThe Big Blu Premium Frozen Cooked Octopus Legs1 serving+20 cal
- 100 calBos'n Cooked Octopus3 oz+30 cal
- 70 calSeoul Trading Spicy Seasoned Small Octopus1 cupsame cal
Burning 70 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 13minWalking (3.5 mph)
- 8minCycling (moderate)
- 6minRunning (6 mph)
- 10minSwimming laps
Common questions
How many calories are in Octopus (raw)?
One serving of Octopus (raw) (3 oz) has 70 calories, which works out to 82 calories per 100 g. That is about 3.5% of a 2,000-calorie day.
Is Octopus (raw) high in protein?
Yes. It has 13 g of protein per serving, and 76% of its calories come from protein (18 g of protein per 100 calories).
Is Octopus (raw) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 2 g of net carbs and 11% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Octopus (raw)?
196 mg per serving.
How much sugar is in Octopus (raw)?
0 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
