Octopus (cooked, moist heat) nutrition facts
Per 3 oz · 85 g
of a 2,000 cal day
- Protein25g77% of calories
- Carbs3.7g11% of calories
- Fat1.8g12% of calories
- ✓ Protein-dense
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Sugar free
At a glance
One serving of Octopus (cooked, moist heat) (3 oz, 85 g) has 139 calories, with 25 g of protein, 3.7 g of carbohydrates and 1.8 g of fat. Most of its energy comes from protein (77% of calories). It is high in protein (51% DV), niacin (20% DV) and Vitamin B6 (42% DV). Keep an eye on cholesterol, which provides 27% of the daily value.
High in
20%+ of the daily value
- Protein51%
- Niacin20%
- Vitamin B642%
- Vitamin B121275%
- Iron101%
- Phosphorus34%
Good source of
10–19% of the daily value
- Pantothenic acid15%
- Choline13%
- Potassium11%
- Magnesium12%
Watch
20%+ of the daily value
- Cholesterol27%
Vitamins & minerals
Amounts for 3 oz (85 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 77 μg | 9% |
| Vitamin C | 7 mg | 8% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 0.1 μg | 0% |
| Thiamine | 0 mg | 4% |
| Riboflavin (B2) | 0.1 mg | 5% |
| Niacin | 3 mg | 20% |
| Vitamin B6 | 1 mg | 42% |
| Folate (B9) | 20 μg | 5% |
| Vitamin B12 | 31 μg | 1,275% |
| Pantothenic acid | 1 mg | 15% |
| Choline | 69 mg | 13% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 90 mg | 9% |
| Iron | 8 mg | 101% |
| Potassium | 536 mg | 11% |
| Magnesium | 51 mg | 12% |
| Phosphorus | 237 mg | 34% |
| Zinc | 3 mg | 26% |
| Copper | 1 mg | 70% |
| Manganese | 0 mg | 2% |
| Selenium | 76 μg | 138% |
Full breakdown · 32 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 0 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0.1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 2 g | — |
| Histidine | 0.5 g | — |
| Isoleucine | 1 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 0.3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 0.4 g | — |
| Proline | 1 g | — |
| Retinol | 77 μg | — |
| Serine | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.3 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D3 | 0 μg | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
70 calOctopus (raw)3 oz−69 cal- 190 cal
Trader Joe's Wild Caught Cooked Atlantic Octopus½ package+51 cal - 70 calNuchar Seasoned Cooked Octopus3 oz−69 cal
- 90 calThe Big Blu Premium Frozen Cooked Octopus Legs1 serving−49 cal
- 100 calBos'n Cooked Octopus3 oz−39 cal
- 70 calSeoul Trading Spicy Seasoned Small Octopus1 cup−69 cal
Burning 139 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 26minWalking (3.5 mph)
- 17minCycling (moderate)
- 12minRunning (6 mph)
- 20minSwimming laps
Common questions
How many calories are in Octopus (cooked, moist heat)?
One serving of Octopus (cooked, moist heat) (3 oz) has 139 calories, which works out to 164 calories per 100 g. That is about 7% of a 2,000-calorie day.
Is Octopus (cooked, moist heat) high in protein?
Yes. It has 25 g of protein per serving, and 77% of its calories come from protein (18 g of protein per 100 calories).
Is Octopus (cooked, moist heat) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 4 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 (cooked, moist heat)?
391 mg per serving.
How much sugar is in Octopus (cooked, moist heat)?
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.
