Both octopus and squid belong to the class of cephalopods and are enjoyed in cuisines around the world. While they share similarities in texture and flavor, their nutritional profiles have subtle differences that can impact which is the better fit for your diet.
Nutritional Breakdown: Octopus vs. Squid
At a glance, both are excellent sources of protein and are low in fat, making them ideal for weight management and building lean muscle. However, a closer look at their specific nutrient content, including calories, vitamins, and minerals, reveals some key distinctions.
Calories, Fat, and Protein
From a macronutrient perspective, both are a win for a healthy diet. However, octopus is generally leaner than squid. A 100-gram serving of cooked octopus contains approximately 139 calories, 25 grams of protein, and just 2 grams of fat. In contrast, a 100-gram serving of squid provides around 85 calories, 16 grams of protein, and 1.1 grams of fat. While these differences are small, they can add up over time for those strictly monitoring their intake.
Vitamin and Mineral Content
When it comes to micronutrients, both cephalopods are packed with essential vitamins and minerals. They are both excellent sources of zinc, selenium, copper, and Vitamin B12. However, their concentrations differ significantly:
- Vitamin B12: Octopus is exceptionally rich in this vitamin, offering a whopping 1,275% of the Daily Value (DV) per 85g serving, far more than squid. Vitamin B12 is vital for nervous system function and red blood cell production.
- Copper: Squid is particularly notable for its high copper content, with a single serving potentially providing a full day's supply. Copper helps the body absorb iron and maintain immune function.
- Selenium: Both are rich sources of selenium, an important antioxidant that protects against cellular damage and supports thyroid function.
- Iron: Octopus typically offers a higher concentration of iron compared to squid, which is beneficial for fighting anemia.
Cholesterol and Heart Health
For many years, seafood was viewed with caution due to its cholesterol content. Modern nutritional science has shifted this perspective, focusing more on unhealthy saturated fats.
- Cholesterol Levels: While both contain cholesterol, octopus has significantly less than squid. Per 100 grams, octopus contains about 50 mg of cholesterol, while squid can contain up to 200 mg.
- Omega-3 Fatty Acids: Both are good sources of heart-healthy omega-3s, which are known to reduce inflammation and lower the risk of heart disease.
Comparison Table: Octopus vs. Squid (per 100g)
| Nutrient | Octopus (cooked) | Squid (cooked) |
|---|---|---|
| Calories | ~163 kcal | ~83-85 kcal |
| Protein | ~30g | ~16g |
| Fat | ~2g | ~1.1g |
| Carbohydrates | ~4g | ~2.3g |
| Vitamin B12 | Very high (35.8mcg per 100g) | Moderate/High (good source) |
| Copper | High (89mcg per 100g) | Very high (good source) |
| Iron | High (9.48mg per 100g) | Moderate (good source) |
| Selenium | Very high (89mcg per 100g) | Very high (good source) |
| Cholesterol | Lower (~95mg per 100g) | Higher (~220mg per 100g) |
Note: Nutritional values can vary depending on cooking method and source.
The Impact of Preparation on Health
How you cook octopus or squid is arguably the most significant factor affecting its health benefits. Both are naturally lean, but deep-frying, a common method for preparing calamari, adds a considerable amount of fat and calories.
- Healthy Methods: For the healthiest meal, opt for grilled, boiled, or braised preparations. These methods preserve the lean protein and rich mineral content without adding unnecessary fats.
- Beware of High-Sodium: Canned or pre-prepared versions can be high in sodium, so it's always best to check the label.
Mercury Levels and Food Safety
As with all seafood, heavy metal contamination is a concern, but both octopus and squid are considered safe choices with low mercury levels. Because they are smaller and lower on the food chain than larger predatory fish, they accumulate fewer toxins. According to the FDA, squid has a mercury concentration of 0.024 parts per million (PPM), making it a safe choice for pregnant women in moderation.
Research indicates that while octopus can accumulate heavy metals, these are typically concentrated in the digestive glands. By avoiding these tissues, you can limit potential exposure.
Conclusion: Which is the Winner?
Ultimately, the choice between octopus and squid is not a clear-cut victory for one over the other. Both are incredibly healthy, lean protein sources that are low in mercury.
- Octopus is a superior source of Vitamin B12 and iron, and contains less cholesterol than squid. It is an excellent choice for those seeking a protein powerhouse.
- Squid offers a higher concentration of copper, is slightly lower in fat, and remains an exceptionally lean protein source. It's a great option for an affordable, nutritious meal.
The final decision comes down to your specific nutritional needs and culinary preferences. Whether you choose a perfectly grilled octopus or a seared squid salad, focusing on healthy preparation methods is the best way to maximize the nutritional benefits of either option. For more comprehensive information on seafood nutrition, consult resources like the FDA's guide on mercury levels in commercial fish.
