Is Octopus or Squid Healthy? A Comprehensive Nutritional Comparison

December 1, 2025 •

4 min read

Both octopus and squid are celebrated globally for their culinary versatility, but when it comes to nutrition, is octopus or squid healthy? These cephalopods are packed with protein and key nutrients like Vitamin B12, offering distinct health benefits depending on preparation.

Quick Summary

An examination of the health benefits of octopus and squid, contrasting their nutritional profiles and emphasizing the impact of cooking methods. The text covers differences in protein, vitamins, minerals, and cholesterol content. Important safety considerations, including parasite risks and heavy metal exposure, are also addressed.

Key Points

High-Quality Protein: Both octopus and squid are excellent sources of lean protein, essential for muscle repair and overall bodily functions.
Octopus is Leaner: Octopus generally contains less cholesterol and more protein per gram than squid, giving it a slight nutritional advantage.
Squid is Rich in Copper: Squid provides an exceptionally high amount of copper, a mineral crucial for iron metabolism and red blood cell production.
Preparation is Key: Deep-frying either seafood, especially squid (calamari), can negate health benefits by adding excessive fat and calories. Opt for grilling, steaming, or boiling.
Cook Thoroughly: Always cook octopus and squid completely to eliminate the risk of parasitic infections, such as Anisakiasis.
Low in Mercury: Both cephalopods are considered low in mercury, making them safer seafood options compared to larger, more predatory species.

Nutritional Showdown: Octopus vs. Squid

When evaluating the health benefits of cephalopods, comparing the nutritional profiles of octopus and squid is key. Both are excellent sources of lean protein and a range of vitamins and minerals, but they offer distinct advantages. The "winner" depends largely on what nutrients you prioritize in your diet.

Octopus: The Lean Protein Powerhouse

Octopus is a nutritional champion, prized for its high protein and low-fat content. A 100-gram serving typically contains around 140 calories and 25-30 grams of protein, making it an excellent choice for muscle building and satiety. It is particularly rich in Vitamin B12, which is crucial for nerve function and red blood cell production, with one serving often covering well over 100% of the daily value. Octopus also provides significant amounts of essential minerals, including selenium, iron, and copper. The presence of taurine, an amino acid, gives octopus antioxidant and anti-inflammatory properties that may support heart health and help lower blood pressure and cholesterol levels. Despite containing some dietary cholesterol, it is generally considered a heart-healthy choice when prepared properly, as research has shifted focus from dietary cholesterol to saturated fat's impact on blood cholesterol levels.

Squid: The Mineral-Rich Contender

Squid, often served fried as calamari, is another valuable source of protein and nutrients. While a little lower in overall protein and a bit higher in cholesterol than octopus, squid stands out for its exceptionally high copper content, which is vital for iron metabolism and red blood cell formation. It also provides solid levels of selenium, Vitamin B2, and iron. A significant health consideration with squid is its preparation. The high cholesterol levels noted in some analyses are less of a concern than the saturated fat and calories added during deep-frying. Choosing healthier cooking methods like grilling or sautéing makes squid a very nutritious food.

The Critical Role of Preparation: From Healthy to Unhealthy

The way you prepare octopus or squid is the single most important factor determining its health impact. A deep-fried piece of calamari, while tasty, is vastly different nutritionally from a simple grilled octopus tentacle. Frying adds excessive fat, calories, and often sodium, undermining the inherent health benefits of the seafood. Healthier options maintain the lean nature and nutrient density:

Grilling: Offers a smoky flavor with no added fats.
Boiling/Steaming: Locks in moisture and nutrients with minimal preparation.
Poaching: Provides a tender texture, especially for octopus.
Sautéing: Quick cooking in a small amount of healthy oil.
In Stews or Salads: A flavorful way to incorporate seafood into a larger, balanced dish.

Safety and Moderation: Important Considerations

Like any seafood, cephalopods require proper handling and cooking to be safe. Awareness of potential risks is crucial for a healthy diet.

Parasites

Raw or undercooked marine life, including octopus and squid, can carry parasites. A common one is Anisakiasis, caused by roundworm larvae. These larvae can cause severe gastrointestinal issues if ingested. Thoroughly cooking seafood is the most effective way to eliminate this risk.

Heavy Metals

Compared to larger predatory fish, both octopus and squid are relatively low in mercury. The main heavy metal concern is cadmium, which can accumulate in the digestive glands of octopus. For this reason, many recipes advise removing the head or guts before cooking. Consumption in moderation from reputable sources minimizes risk.

Allergies

Shellfish allergies are a real concern for some individuals. While mollusk allergies are less common than crustacean allergies, cross-reactivity can occur. Symptoms can range from mild skin reactions to life-threatening anaphylaxis. Those with known shellfish allergies should avoid octopus and squid.

Sustainability

For those with ethical concerns regarding animal intelligence, particularly for octopus, or the environmental impact of fishing, resources exist to guide sustainable choices. You can learn more about choosing sustainable seafood here.

At-a-Glance Comparison: Octopus vs. Squid


Nutritional Aspect (per 100g)	Octopus (Cooked)	Squid (Cooked)
Calories	~163 kcal	~75-85 kcal
Protein	~30g	~15-18g
Cholesterol	~95mg	~224mg (Raw)
Vitamin B12	Very High	High
Copper	High	Very High
Selenium	High	High

Conclusion: Which is the Healthier Choice?

Both octopus and squid are undeniably healthy additions to a balanced diet, offering high-quality lean protein, omega-3 fatty acids, and a wealth of vitamins and minerals. For those watching cholesterol, or seeking the highest concentration of lean protein and Vitamin B12, octopus has a slight edge. Meanwhile, squid is a fantastic source of copper and lower in calories. The ultimate health value, however, is heavily influenced by preparation. Choosing grilling, steaming, or boiling over deep-frying ensures you reap the maximum nutritional benefits from either cephalopod. When consumed in moderation and cooked thoroughly, both can be part of a very healthy eating plan.

Frequently Asked Questions

While squid (calamari) is naturally higher in dietary cholesterol than octopus, the primary health concern comes from the high fat and calories added during deep-frying. When prepared healthily, such as grilled or steamed, its impact on blood cholesterol is minimal for most people.

Yes, both are safe for pregnant women when consumed in moderation and cooked thoroughly. They are low in mercury, but all shellfish carries an allergic risk, and raw options should be avoided to prevent foodborne illness.

Yes, consuming raw or undercooked cephalopods, as with any raw seafood, can expose you to harmful parasites and bacteria, such as Anisakiasis. Always ensure your seafood is thoroughly cooked.

Both are high in protein, but a typical serving of cooked octopus (around 30g per 100g) generally has a higher protein content than a similar serving of cooked squid (about 15-18g per 100g).

Healthier preparations for squid include grilling, pan-searing, boiling, or adding it to stews or salads. These methods avoid the high fat and calorie content associated with deep-frying.

The risk of mercury poisoning is low for octopus and squid. However, cadmium can be a concern if consuming the digestive glands of octopus, which is why it is often recommended to remove them. Consuming seafood in moderation from reputable sources minimizes this risk.

Canned octopus is still a healthy source of protein and nutrients. However, it can be packed in oil, increasing the fat content, or contain high levels of sodium, so checking the label is important.

Calamari is simply the Italian word for squid and often refers to the squid when used for cooking. In some culinary contexts, 'calamari' specifically denotes the popular deep-fried preparation.