How many calories are in 100 g of octopus? A definitive nutritional guide

November 29, 2025 •

4 min read

Raw octopus contains approximately 82 calories per 100-gram serving, but this number changes significantly based on the cooking method. An understanding of how preparing this lean protein affects its caloric content is essential for anyone monitoring their intake or planning healthy meals that feature octopus.

Quick Summary

A 100g serving of octopus is a lean, nutrient-dense protein source, but its caloric value varies based on preparation. Raw octopus is low in calories, while cooked versions are more concentrated. The cooking method significantly impacts the final calorie count.

Key Points

Raw vs. Cooked Calories: 100g of raw octopus has approximately 82 calories, while the same amount cooked (steamed/boiled) contains around 163-165 calories due to moisture loss.
High in Lean Protein: Cooked octopus is an excellent source of protein, with about 29-30 grams per 100g serving, making it very satiating for few calories.
Low in Fat: Octopus is naturally low in fat, and the majority of its fat content comes from healthy unsaturated fats.
Cooking Method Matters: Healthy cooking methods like boiling, steaming, or grilling keep the dish low in calories, while deep-frying can drastically increase the caloric count due to oil absorption.
Nutrient-Dense: Besides protein, octopus is rich in essential vitamins like B12 and minerals such as selenium, copper, and iron.
Heart-Healthy: The omega-3 fatty acids found in octopus contribute to heart and brain health.

Understanding the Calorie Count: Raw vs. Cooked Octopus

When asking how many calories are in 100 g of octopus, the most important variable to consider is whether the octopus is raw or cooked. The calorie count rises with cooking because water is lost during the process, concentrating the remaining nutrients and weight into a smaller, denser portion. Nutritional data from the USDA and various food databases confirm this disparity.

For example, 100 grams of raw octopus contains around 82 calories, along with 14.9 grams of protein and 1 gram of fat. In contrast, a 100-gram portion of cooked (steamed or boiled) octopus can contain approximately 163 to 165 calories, with a higher protein content of 29-30 grams and about 2-2.5 grams of fat. This concentrated nutritional profile is what makes cooked octopus such an excellent source of protein and other nutrients.

The Complete Nutritional Profile of Octopus

Beyond just the calories, octopus is a nutritional powerhouse packed with essential vitamins and minerals. It is a particularly good source of lean protein, making it a satiating option for those managing their weight.

Here is a detailed look at the nutrients in a typical 100-gram serving of cooked octopus:

Protein: Around 29-30 grams, making it a fantastic source for muscle building and satiety.
Fat: A very low 2-2.5 grams of total fat, with heart-healthy unsaturated fats comprising a significant portion.
Vitamins: Exceptionally high in Vitamin B12, often providing well over the daily recommended intake in a single serving. It also provides a good source of Vitamin B6 and Niacin.
Minerals: Rich in important minerals, including selenium, iron, copper, and phosphorus. Selenium and copper, in particular, are present in substantial amounts.
Omega-3 Fatty Acids: Provides a good source of EPA and DHA, which are beneficial for heart and brain health.

Comparison of Calorie Content by Cooking Method

The way octopus is prepared has the most significant impact on its final calorie count. The addition of fats and other ingredients can dramatically increase the caloric value of a dish.


Cooking Method	Approximate Calories (per 100g)	Notes on Calorie Impact
Raw	~82 kcal	Very low in calories, with no added fats from cooking.
Boiled/Steamed	~163-165 kcal	Calories are higher due to moisture loss, but no fat is added during cooking.
Grilled	Can be 200+ kcal	Calorie count increases with the use of olive oil and marinades.
Deep-Fried	Varies significantly	Caloric content can more than double or triple due to the absorption of oil and batter.

Popular and Healthy Octopus Preparations

For those looking to enjoy octopus without adding excessive calories, opting for simple, lean cooking methods is key. These preparations highlight the natural flavor of the seafood while keeping the dish light and healthy.

Simple Steamed Octopus

This method is the basis for many low-calorie octopus dishes. Simply boiling or steaming the octopus until tender requires no added fats. It can then be served with a squeeze of lemon juice, fresh herbs like parsley, and a light drizzle of extra virgin olive oil for flavor.

Grilled Octopus Salad

For a delicious and light meal, combine grilled octopus with a bed of fresh greens, cherry tomatoes, and cucumber. A simple vinaigrette made with lemon juice and a touch of olive oil keeps the calories in check while delivering a burst of Mediterranean flavor.

Octopus and Brown Rice Bowl

For a more substantial meal, an octopus and brown rice bowl provides a balanced combination of lean protein and complex carbohydrates. Season the octopus with garlic and paprika for added taste without adding significant calories. Add a variety of steamed or sautéed vegetables to complete the bowl.

Considerations and Conclusion

Understanding how many calories are in 100 g of octopus is a great first step towards incorporating this nutritious seafood into a balanced diet. Its low-fat, high-protein profile makes it a healthy choice for weight management and overall wellness. The key is to be mindful of your cooking method, as deep-frying can quickly turn a lean meal into a high-calorie one. By choosing to boil, steam, or grill your octopus, you can maximize its health benefits and enjoy a delicious, nutrient-dense protein source. For further reading on the comprehensive health benefits of octopus, refer to resources like Healthline.

Conclusion

In conclusion, 100 grams of octopus offers a great balance of lean protein and essential micronutrients. While raw octopus is very low in calories (around 82 kcal), the cooked version is more concentrated (approximately 163 kcal). The total calories largely depend on the cooking method, with low-fat preparations like steaming, boiling, or grilling being the healthiest options. Octopus is a fantastic addition to a health-conscious diet, providing significant amounts of Vitamin B12, iron, and selenium without excessive fat or calories.

Frequently Asked Questions

Raw octopus has fewer calories per 100g (~82 kcal) than cooked octopus (~163 kcal). This is because cooking removes water, concentrating the protein and calories into a smaller weight.

Yes, octopus is an excellent choice for weight loss diets. It is a low-calorie, high-protein food that helps you feel full and satisfied, making it a great alternative to higher-calorie protein sources.

Cooking methods that don't add oil, like steaming or boiling, result in the lowest calorie increase. Methods involving oil, such as pan-searing or grilling, add some calories, while deep-frying adds a significant amount.

A 100g serving of cooked (steamed) octopus is packed with approximately 29-30 grams of protein, making it an incredibly protein-dense seafood.

Octopus is rich in Vitamin B12, selenium, copper, and iron. It also contains good levels of zinc, Vitamin B6, and omega-3 fatty acids.

Yes, octopus provides a good source of essential omega-3 fatty acids, including EPA and DHA, which are beneficial for heart and brain health.

Both are healthy, low-calorie seafood options. While nutrient profiles are similar, octopus is generally considered slightly leaner and richer in certain minerals like iron and copper compared to squid.