Octopus

Octopus – Nutrition Facts (per 100 grams)

Calories: 82 kcal
Protein: 14.9 g
Fat: 1.0 g

• Saturated Fat: 0.2 g
• Monounsaturated Fat: 0.1 g
• Polyunsaturated Fat: 0.4 g
  • Omega-3 Fatty Acids: 0.35 g
  • Omega-6 Fatty Acids: 0.01 g
    Carbohydrates: 2.2 g
• Sugars: 0 g
• Fiber: 0 g
  Cholesterol: 48 mg
  Sodium: 230 mg

Vitamins in Octopus

• Vitamin A: 85 IU (2% DV)
• Vitamin B1 (Thiamine): 0.0 mg (2% DV)
• Vitamin B2 (Riboflavin): 0.5 mg (29% DV)
• Vitamin B3 (Niacin): 2.1 mg (13% DV)
• Vitamin B5 (Pantothenic Acid): 0.5 mg (10% DV)
• Vitamin B6: 0.2 mg (10% DV)
• Vitamin B9 (Folate): 16 µg (4% DV)
• Vitamin B12: 20.0 µg (833% DV)
• Vitamin D: 0 IU (0% DV)
• Vitamin E: 1.2 mg (8% DV)
• Vitamin K: 0.0 µg (0% DV)

Minerals in Octopus

• Calcium: 53 mg (5% DV)
• Phosphorus: 186 mg (27% DV)
• Magnesium: 30 mg (8% DV)
• Potassium: 350 mg (7% DV)
• Iron: 5.3 mg (29% DV)
• Zinc: 1.7 mg (16% DV)
• Selenium: 44.8 µg (81% DV)
• Copper: 0.6 mg (67% DV)

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Note:

• Percent Daily Values (DV) are based on a 2,000-calorie diet.
• Octopus is a low-calorie, high-protein seafood option, rich in essential nutrients.
• It provides vitamin B12, crucial for red blood cell formation and nervous system health.
• High in iron, supporting oxygen transport and energy production.
• Contains selenium, an important antioxidant, and copper, which supports connective tissue health and iron metabolism.
• Octopus is versatile in cooking, often grilled, boiled, or used in dishes like sushi and Mediterranean stews.