Is grilled octopus calories? A comprehensive guide to its nutrition

December 1, 2025 •

3 min read

With approximately 140 calories and 25 grams of protein per 100-gram serving, octopus is considered a low-calorie, high-protein seafood choice. But is grilled octopus calories a concern for your diet? The answer is nuanced and depends almost entirely on the ingredients and methods used during preparation.

Quick Summary

Grilled octopus is a lean protein source, but its calorie count fluctuates based on added ingredients like oil or accompanying side dishes. The grilling process itself adds minimal calories, making it a healthy option when prepared simply.

Key Points

Low Calorie Base: Plain, cooked octopus is a very low-calorie protein source, with approximately 140 calories per 100 grams.
Preparation is Key: The final calorie count of grilled octopus heavily depends on the amount of oil, butter, and marinades used, not the grilling process itself.
High in Protein: Octopus is an excellent source of lean protein, containing about 25-30 grams per 100-gram serving.
Nutrient-Dense: It is rich in essential vitamins and minerals, including vitamin B12, iron, and selenium.
Health Benefits: The seafood contains omega-3 fatty acids and taurine, contributing to heart health and antioxidant properties.
Healthy Cooking: To keep calories low, opt for simple marinades and minimal olive oil, avoiding deep-frying.

Understanding the Nutritional Profile of Octopus

Octopus is a cephalopod rich in nutrients and low in fat, making it a popular choice in many coastal and Mediterranean cuisines. Before any grilling or cooking begins, the raw octopus itself is an incredibly lean and healthy food. It is packed with essential vitamins and minerals that contribute significantly to a balanced diet.

The Calories in Plain Octopus

For a baseline understanding, a 3-ounce (85 gram) portion of plain, cooked octopus contains around 139 calories. This makes it an excellent source of lean protein. A 100-gram serving (roughly 3.5 ounces) is also a fantastic source of nutrients like selenium, copper, and vitamin B12. The vast majority of these calories come from protein, with very little fat or carbohydrates naturally present in the shellfish.

The Macronutrient Breakdown

The nutritional breakdown for a typical 100-gram serving of plain octopus shows its value as a protein-dense food:

Protein: Approximately 25-30g
Fat: About 2g
Carbohydrates: Approximately 4g

This composition highlights why octopus is a favorite among those following high-protein, low-fat diets. The key to maintaining these macros lies in the cooking method.

How Preparation Affects Grilled Octopus Calories

The grilling process itself involves direct heat, which doesn't add significant calories on its own. However, the ingredients used to prepare the octopus for the grill are what can dramatically alter the final caloric intake. A simple preparation with lemon juice and a light drizzle of extra virgin olive oil will have a vastly different calorie count than a heavily marinated, oil-soaked version served with rich sides.

Comparing Different Preparation Methods

To illustrate the impact of preparation, let's compare the nutritional outcomes of three common methods. While specific numbers vary by recipe and serving size, these provide a clear general picture.


Preparation Method	Key Caloric Additions	Estimated Calories (per 100g serving)	Why Calories Increase
Plain Grilled Octopus	Small amount of olive oil, herbs, lemon juice.	~150-200 calories	A light seasoning with minimal oil adds only a small number of extra calories.
Grilled Octopus Salad	Extra virgin olive oil, olives, vegetables, dressing.	~200-300+ calories	The addition of oil-based dressing and other salad ingredients increases the fat and, consequently, the calorie content.
Deep-Fried Calamari	Battering and deep-frying in oil.	~300-500+ calories	Deep-frying causes the food to absorb a large amount of oil, drastically increasing the fat and calorie count.

Grilled Octopus: A Healthy Choice?

Grilled octopus is absolutely a healthy choice when prepared wisely. Beyond its low-calorie, high-protein content, it offers several other health benefits:

Rich in vitamins and minerals: It is an excellent source of Vitamin B12, selenium, and iron, which support nervous system function, cellular health, and oxygen transport in the blood.
Contains Omega-3 fatty acids: Though not as high as fatty fish, octopus contains heart-healthy omega-3s, which are essential for brain health and reducing inflammation.
Excellent source of Taurine: This amino acid acts as an antioxidant and may help reduce blood pressure and cholesterol levels.

Tips for a Healthier Grilled Octopus

To ensure your grilled octopus is as healthy as possible, follow these tips:

Pre-boil for tenderness: Many recipes recommend boiling or simmering the octopus before grilling to tenderize it. This process adds no extra calories and ensures a pleasant texture.
Use healthy fats sparingly: Use a high-quality extra virgin olive oil, but do so sparingly. A little goes a long way for both flavor and moisture without adding unnecessary calories.
Choose light marinades: Opt for marinades based on citrus juices (lemon, orange), fresh herbs (parsley, oregano), garlic, and a hint of vinegar instead of creamy or sugary sauces.
Serve with fresh vegetables: Pair your grilled octopus with a simple salad or roasted vegetables to round out the meal and add nutrients without a heavy calorie load. For more on the benefits of omega-3s, check out this article on Healthline.

Conclusion

When asking “is grilled octopus calories low?” the simple answer is yes, as long as you're mindful of your preparation. The key takeaway is that the octopus itself is a lean, nutritious source of protein, and the cooking method determines the final dish's caloric impact. By choosing simple grilling techniques with minimal added fats and pairing it with healthy sides, you can enjoy this delicious delicacy as a perfectly healthy and low-calorie meal. It's a testament to how intelligent food choices can make a significant difference in your nutritional intake, proving that even a perceived delicacy can be a beneficial part of a balanced diet.

Frequently Asked Questions

A standard serving (about 85-100 grams) of plain grilled octopus, with minimal oil, contains between 140 and 200 calories, depending on the exact preparation and cut.

Yes, octopus is often considered healthier than most preparations of squid or calamari, especially when comparing grilled octopus to deep-fried calamari, as the frying process adds significantly more fat and calories.

The grilling method itself adds very few calories. The increase in calories comes from the sauces, oils, or butter used to baste the octopus during cooking or prep.

The healthiest methods are boiling, braising, or steaming, followed by a simple grill or pan-sear with a light brush of olive oil, lemon juice, and herbs.

As a high-protein, low-calorie food, octopus can be beneficial for weight loss by promoting satiety. However, its overall impact depends on the cooking method and accompanying ingredients.

Octopus generally supplies slightly fewer calories per serving than a similar portion of chicken breast while offering comparable protein content, making it an excellent alternative.

Absolutely. Grilled octopus is a perfect fit for the Mediterranean diet, especially when paired with fresh vegetables, olive oil, and herbs to keep the meal balanced and healthy.