Octopus
Exceptional nutritional value
Common octopus, cleaned, values for raw octopus.
Octopus is a lean mollusk eaten boiled, grilled or braised, especially in Mediterranean, Japanese and Korean cooking. A 150 g raw portion has about 125 kcal and 22 g of protein with under 2 g of fat, and is very high in vitamin B12 and selenium and high in iron. Octopus loses about half of its weight when cooked, so 150 g raw becomes roughly 75 g cooked.
Nutrition values are for the raw product
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 14.9g | 26.6% |
| Fat | 1g | 1.4% |
| Carbs | 2.2g | 0.7% |
| Simple Sugars | 0.77g | Estimate |
| Complex Carbs | 1.43g | Estimate |
| Fiber | 0g | 0.0% |
| Water | 80g | 3.2% |
| Calories | 82 | 3.6% |
Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.23 | g | 1.1% |
| Monounsaturated | 0.16 | g | 0.6% |
| Polyunsaturated | 0.24 | g | 1.8% |
| Omega-3 | 0.072 | g | Estimate |
| EPA | 76 | mg | 8.4% |
| DHA | 81 | mg | 9.0% |
| Omega-6 | 0.168 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 5 | mg |
| Vitamin E | 1.2 | mg |
| Selenium | 44.8 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 45 | mcg | 5.0% |
| vitamin B1 | 0.03 | mg | 2.5% |
| vitamin B2 | 0.04 | mg | 3.1% |
| vitamin B3 | 2.1 | mg | 13.1% |
| vitamin B6 | 0.36 | mg | 21.2% |
| vitamin B9 | 16 | mcg | 4.0% |
| vitamin B12 | 20 | mcg | 833.3% |
| vitamin C | 5 | mg | 5.6% |
| vitamin E | 1.2 | mg | 8.0% |
| vitamin K | 0.1 | mcg | 0.1% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 53 | mg | 5.3% |
| iron | 5.3 | mg | 29.4% |
| magnesium | 30 | mg | 7.5% |
| phosphorus | 186 | mg | 26.6% |
| potassium | 350 | mg | 13.5% |
| sodium | 230 | mg | 10.0% |
| zinc | 1.68 | mg | 15.3% |
| copper | 0.435 | mg | 48.3% |
| manganese | 0.025 | mg | 1.1% |
| selenium | 44.8 | mcg | 81.5% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 286 | mg | 40.9% | 112% |
| Isoleucine | 649 | mg | 46.4% | 135% |
| Leucine | 1049 | mg | 38.4% | 107% |
| Lysine | 1114 | mg | 53.0% | 145% |
| Methionine | 532 | mg | 50.7% | 144% |
| Phenylalanine | 1011 | mg | 57.8% | 154% |
| Threonine | 642 | mg | 61.1% | 160% |
| Tryptophan | 167 | mg | 59.6% | 158% |
| Valine | 651 | mg | 35.8% | 102% |
Compare with other products
Values per 100 g
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