How Many Calories are in 6 Ounces of Octopus?

According to nutrition data, a 6-ounce serving of cooked octopus can contain between 140 and 171 calories, depending on the preparation method. This low-fat, high-protein seafood is packed with essential nutrients, making understanding how many calories are in 6 ounces of octopus a key consideration for health-conscious diners.

Quick Summary

The calorie count for a 6-ounce serving of octopus varies by preparation. Lean cooking methods like boiling or grilling yield fewer calories than frying. The seafood is a dense source of protein, minerals, and vitamins, while being low in fat.

Key Points

• Calorie Range: A 6-ounce portion of cooked octopus contains approximately 140 to 171 calories, depending on the preparation method.

• Lean Protein Source: Octopus is an excellent source of lean protein, providing around 25-30 grams per 6-ounce serving with very little fat.

• Impact of Cooking Method: Frying or cooking with added fats significantly increases the calorie count, while boiling, steaming, or grilling keeps the calories low.

• Rich in Nutrients: Beyond protein, octopus is high in essential minerals like selenium, iron, copper, and phosphorus, and vitamins such as B12 and B6.

• Weight Management Friendly: Its low-fat, high-protein content makes octopus a satisfying food option for those managing their weight.

• Heart Health Benefits: Octopus provides beneficial omega-3 fatty acids, which are linked to improved heart health and reduced inflammation.

Calorie Breakdown for 6 Ounces of Octopus

When determining how many calories are in 6 ounces of octopus, the method of cooking is the single most important factor. Raw octopus is very lean, but few people eat it this way. Most calorie counts refer to a cooked weight, as the seafood loses water during the cooking process, concentrating its nutrients and flavors. Lean cooking methods will preserve the naturally low-calorie profile of the mollusk.

Calorie Comparison by Cooking Method

• Boiled or Steamed: A 6-ounce portion of simply cooked octopus will be on the lower end of the calorie spectrum, around 140 to 165 calories. This method involves no added fats, keeping the final dish very lean and highlighting the octopus's natural flavor.
• Grilled: Grilling or broiling is another low-calorie preparation method. A 6-ounce serving of grilled octopus is reported to have approximately 171 calories. This slight increase compared to boiling is likely due to the use of a small amount of oil to prevent sticking and add flavor.
• Fried: The process of deep-frying octopus, often using a batter, dramatically increases the calorie count. The batter and the oil it absorbs can more than double or triple the calories. A 6-ounce portion of fried octopus can easily exceed 300 calories, depending on the thickness of the batter and type of oil used.

Nutritional Profile of 6oz Cooked Octopus

Beyond just calories, a 6-ounce (about 170g) serving of cooked octopus offers a robust nutritional profile. It is an exceptional source of high-quality protein and a variety of essential vitamins and minerals.

Here's a general breakdown based on several nutrition databases:

• Protein: Approximately 25-30 grams. This makes it a great food for muscle building, repair, and overall satiety.
• Fats: Typically very low, around 2-4 grams for grilled or boiled preparations. The majority of these are healthy unsaturated fats.
• Carbohydrates: Low, usually between 4 and 6 grams.
• Vitamins: An outstanding source of Vitamin B12, crucial for nerve function and red blood cell production. It also contains good amounts of Vitamin B6 and Vitamin C.
• Minerals: A wealth of minerals, including selenium, iron, copper, phosphorus, and zinc. Selenium and iron levels are particularly noteworthy.

Health Benefits of Incorporating Octopus into Your Diet

Including octopus in your diet provides more than just a low-calorie protein option. Its rich nutritional content offers several health advantages:

• Supports Heart Health: The presence of omega-3 fatty acids helps reduce the risk of heart disease and inflammation.
• Boosts Immune Function: Rich in antioxidants like selenium, octopus helps protect cells from damage and supports the immune system.
• Enhances Brain Function: Vitamin B12 is essential for neurological health, and omega-3s are linked with improved cognitive function.
• Aids Weight Management: As a high-protein, low-calorie food, it promotes a feeling of fullness, which can help control overall calorie intake.

Comparison of Octopus to Other Seafood (6 oz Serving)

Seafood Type	Calories (Approx.)	Protein (Approx.)	Fat (Approx.)	Key Nutritional Highlight
Octopus (boiled)	140-165 kcal	25-30g	2-3g	Excellent source of B12 and Selenium
Salmon (grilled)	~300-350 kcal	~34g	~20g	Rich in Omega-3 fatty acids
Shrimp (boiled)	~170 kcal	~35g	~2g	Good source of protein and low in fat
Cod (baked)	~180 kcal	~40g	~1g	Very low-fat, high-protein white fish
Squid (fried)	~300+ kcal	~25g	~15+g	Calorie content highly variable with cooking style

Cooking Methods to Minimize Calories

To enjoy octopus while keeping the calorie count minimal, opt for cooking methods that don't rely on added fats. Boiling or steaming is the simplest approach. After cooking, a light dressing of lemon juice, fresh herbs, and a small drizzle of extra virgin olive oil is enough to create a delicious and healthy meal. Grilling is another excellent choice, as it adds a smoky flavor without significant calories. Simply brush the octopus with minimal oil before grilling. For those who enjoy a heartier texture, incorporating octopus into salads or rice bowls with plenty of vegetables adds volume and fiber, helping you stay full longer without excess calories.

Conclusion

In conclusion, a 6-ounce serving of octopus is a healthy, low-calorie, and high-protein addition to any diet. The precise calorie count depends heavily on preparation, with boiled or grilled versions containing significantly fewer calories (around 140-171) than deep-fried varieties. Loaded with vitamins B12 and B6, as well as minerals like selenium and iron, octopus is a nutrient-dense food that supports heart and brain health while aiding in weight management. Choosing cooking methods that don't rely on added fats will ensure you maximize its nutritional benefits while keeping the calorie count low. For more detailed information on its nutritional value, see authoritative sources like Verywell Fit.

This article is intended for informational purposes only and does not constitute medical advice. Consult with a healthcare professional or registered dietitian before making any significant changes to your diet.

Visit Verywell Fit for more on Octopus Nutrition

Sources

: Eat This Much. (n.d.). Grilled Octopus. Retrieved from https://www.eatthismuch.com/calories/grilled-octopus-1327143 : Spelt. (2025, June 26). Calories in 6 oz octopus & Nutrition Facts. Retrieved from https://spe.lt/nutrition/6-oz-octopus : Healthline. (2022, April 05). Is Octopus Healthy? Nutrition, Benefits, Downsides. Retrieved from https://www.healthline.com/nutrition/is-octopus-healthy : Verywell Fit. (2022, October 23). Octopus Nutrition Facts and Health Benefits. Retrieved from https://www.verywellfit.com/octopus-nutrition-facts-and-health-benefits-5207160 : Manettas Seafood Market. (2023, September 22). Is Octopus Good for You?. Retrieved from https://www.manettas.com.au/is-octopus-good-for-you/ : El Rey del Pulpo. (2019, February 18). Nutritional Values, Properties, Facts of Octopus Meat. Retrieved from https://www.elreydelpulpo.com/en/octopus-blog/nutritional-values-properties-octopus/ : IFBB Academy. (2023, March 12). Food of the month: OCTOPUS. Retrieved from https://ifbb-academy.com/food-of-the-month-octopus/ : FatSecret. (2007, August 21). Calories in 6 oz of boneless Cooked Octopus and Nutrition Facts. Retrieved from https://foods.fatsecret.com/calories-nutrition/generic/octopus-cooked?portionid=6744&portionamount=6.000 : Caloriemenu. (n.d.). Octopus Calories: Nutrition Facts, Benefits & Daily Values. Retrieved from https://www.caloriemenu.com/octopus : WebMD. (2024, December 23). Are There Health Benefits to Eating Octopus?. Retrieved from https://www.webmd.com/diet/health-benefits-octopus

Frequently Asked Questions

How does boiling affect the calorie count of octopus?

Boiling or steaming octopus is one of the lowest-calorie cooking methods available. This preparation adds virtually no fat, leaving a 6-ounce serving with a calorie count in the 140-165 range.

Does frying octopus increase the calories significantly?

Yes, deep-frying octopus dramatically increases its calorie content. The batter and oil absorption can more than double or triple the final calorie count compared to a simple boiled or grilled preparation.

Is octopus a good source of protein?

Yes, a 6-ounce serving of cooked octopus contains about 25-30 grams of high-quality protein, making it an excellent option for building muscle and promoting satiety.

What is the primary factor that changes the calorie count for octopus?

The main factor that affects the calorie count is the cooking method. Lean preparations like boiling or grilling keep the count low, whereas adding oils, batters, or frying significantly increases the caloric value.

How do octopus calories compare to chicken breast?

Octopus is a comparable lean protein to chicken breast, often providing slightly fewer calories per similar serving size while offering comparable protein content.

Does canned octopus have a different calorie count?

Yes, canned octopus can have a different nutritional profile. It is often packed in oil, which increases its fat and calorie content compared to fresh, boiled octopus.

Is octopus suitable for a low-calorie diet?

Yes, when prepared using low-fat methods like boiling or grilling, octopus is an ideal food for a low-calorie diet. Its high protein content also helps promote a feeling of fullness.