Is tako healthy? Examining the health benefits and risks of octopus

December 3, 2025 •

3 min read

According to Healthline, octopus is a nutrient-dense food that offers a significant amount of lean protein, vitamins, and minerals. So, is tako healthy? The answer largely depends on preparation method and sourcing, with numerous health benefits when prepared correctly.

Quick Summary

This article explores the nutritional composition, health benefits, and potential risks of consuming tako, or octopus. It provides a detailed overview of its key vitamins, minerals, and omega-3 fatty acids, outlines the best cooking methods, and discusses potential contaminants and allergies to consider.

Key Points

Rich in Lean Protein: Tako is a low-calorie, high-protein food, making it ideal for muscle building and weight management.
Excellent Source of Vitamin B12: A single serving can provide well over a day's worth of Vitamin B12, which supports nerve function and red blood cell production.
Supports Cardiovascular Health: The omega-3 fatty acids in octopus help reduce inflammation and lower the risk of heart disease.
Contains Essential Minerals: Tako is a good source of selenium, iron, copper, and zinc, which are vital for immune function and antioxidant defense.
Cooking Method Matters: Healthy preparation methods like boiling or grilling preserve its nutritional value, while deep-frying adds unhealthy fats and calories.
Low Mercury Levels: Octopus typically contains lower mercury levels compared to larger predatory fish, making it a safer seafood option.
Consider Allergies and Sodium: Individuals with shellfish allergies should avoid tako, and those watching their sodium intake should be mindful of certain preparations.

What is Tako?

Tako is the Japanese term for octopus, a cephalopod mollusk popular in many cuisines around the world. It is a staple in Mediterranean, Japanese, and Korean dishes, enjoyed for its distinctive texture and mild flavor. Tako can be served raw as sushi or sashimi, but is also often boiled, grilled, fried, or marinated depending on the culinary tradition. Its status as a healthy food, however, hinges on a closer look at its nutritional profile and potential risks.

Tako's Impressive Nutritional Profile

Octopus is widely regarded as a lean and healthy protein source. A 3-ounce (85 gram) serving of cooked octopus contains approximately:

Calories: 139
Protein: 25 grams
Fat: 2 grams
Carbohydrates: 4 grams

This makes it an excellent choice for those seeking to increase their protein intake without adding excessive calories or fat. Furthermore, octopus is a powerhouse of essential vitamins and minerals:

Vitamin B12: An outstanding source, providing over 1,000% of the daily value in a cooked serving.
Selenium: Supports thyroid health and acts as a powerful antioxidant.
Iron: Crucial for producing hemoglobin and preventing anemia.
Copper: Vital for iron absorption and immune function.
Omega-3 Fatty Acids: Contains beneficial omega-3s like DHA and EPA, which support heart and brain health.

Health Benefits of Eating Tako

The rich nutrient density of octopus translates into several potential health advantages:

Supports Heart Health: The high content of omega-3 fatty acids helps reduce inflammation, lower blood pressure, and improve circulation. The amino acid taurine found in octopus may also help lower blood pressure and cholesterol levels.
Boosts Cognitive Function: Omega-3s and minerals like magnesium support healthy brain activity, memory, and learning processes, which may help protect against age-related cognitive decline.
Aids Muscle Growth: As a high-quality, lean protein source, octopus provides the essential amino acids needed for building and repairing muscle tissue.
Strengthens Immunity: Minerals like zinc and selenium, along with the high protein content, are essential for a robust immune system.
Provides Antioxidant Protection: Selenium and other antioxidants in octopus help combat free radical damage, which is linked to chronic illnesses.

Potential Risks and Considerations

Despite its many benefits, there are several important factors to consider before consuming octopus:

Sodium Content: Octopus can be naturally high in sodium, and certain preparation methods like brining or canning significantly increase the salt content, which can be a concern for individuals with high blood pressure.
Shellfish Allergies: Octopus is a shellfish, and allergies are a common concern. Those with allergies to shrimp, crab, or other shellfish should avoid octopus.
Heavy Metal Contamination: Like most seafood, there is a risk of contamination with heavy metals like mercury. Research suggests that mercury levels are generally low in octopus, but this is dependent on the sourcing and environment.
Foodborne Illness: Consuming raw or improperly handled octopus carries a risk of foodborne illnesses from bacteria such as Vibrio vulnificus. Cooking octopus thoroughly reduces this risk.

Comparison of Healthy Tako Cooking Methods


Cooking Method	Pros	Cons	Best For
Boiling/Simmering	Tenderizes the meat effectively; retains most nutrients; low-fat.	Can become tough and rubbery if overcooked.	Salads, stews, or as a base for other dishes.
Grilling/Broiling	Adds a smoky flavor; low-fat; quick preparation.	Requires boiling first to tenderize; can become dry if overcooked.	Appetizers or main courses with marinades.
Stewing/Braising	Creates very tender, flavorful meat; allows for combination with other healthy ingredients.	Longer cooking time; potential for higher fat if using oil.	Hearty, flavorful main dishes.
Deep-frying	Crispy texture; popular in certain cuisines.	Adds significant calories and unhealthy fats.	Best to limit or avoid due to negative health impacts.

Conclusion: So, Is Tako Healthy?

Yes, tako can be a very healthy and nutritious addition to your diet. It is an excellent source of lean protein and is packed with vital nutrients like Vitamin B12, selenium, and omega-3 fatty acids that support heart, brain, and immune health. However, the healthiness of tako depends on the cooking method and portion size. Opt for low-fat preparations such as boiling, grilling, or stewing, and be mindful of sodium intake from added salts or sauces. As with any seafood, sourcing from reputable suppliers to minimize the risk of heavy metal contamination is recommended. For most people, incorporating moderate amounts of responsibly sourced and properly prepared tako into a balanced diet offers significant health benefits.

Frequently Asked Questions

While tako does contain cholesterol, with a 3-ounce serving having around 82 mg, dietary cholesterol has been found to have less of an impact on blood cholesterol for most people than saturated fat. The overall lean profile and healthy fats of tako mean it can still be part of a heart-healthy diet.

To get the most health benefits from tako, it should be prepared using low-fat cooking methods such as boiling, grilling, or stewing. Avoiding deep-frying or cooking with excessive butter or oil will keep the calorie and fat content low.

Yes, octopus is generally considered safe for pregnant women as it has low mercury levels. However, pregnant women should only eat thoroughly cooked octopus and avoid it raw to minimize the risk of foodborne illness.

Raw tako, commonly served in sushi and sashimi, is not inherently unsafe if properly handled. However, those with sensitive stomachs or weakened immune systems should avoid raw preparations due to the risk of bacteria like Vibrio vulnificus. Always ensure raw seafood is fresh and from a reputable source.

No, octopus is generally considered a seafood with low levels of mercury contamination. This is because it is not a large, long-lived predatory fish where mercury tends to accumulate.

Yes, tako can be beneficial for weight loss. It is a lean protein source that is low in calories and fat, helping you feel full and satisfied without a high caloric intake.

Yes, tako is an excellent food for athletes due to its high protein content, which supports muscle growth and repair. It is also a good source of hydration and essential vitamins and minerals that aid in energy production.