Octopuscalories and nutrition per 100 g
100 g raw
82kcal
Protein, fat and carbs per 100 g
- Protein
- 14.9 g
- 77% of energy
- Fat
- 1 g
- 12% of energy
- Carbs
- 2.2 g
- 11% of energy
- Fiber
- 0 g
- Sugar
- 0 g
- Boiled, 100 g
- 103 kcal
- Roasted, 100 g
- 109 kcal
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How cooking changes it
Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.
| Method | Yield | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Raw | 100% | 82 kcal | 14.9 g | 1 g | 2.2 g |
| Boiled | 80% | 103 kcal | 18.6 g | 1.3 g | 2.8 g |
| Steamed | 85% | 96 kcal | 17.5 g | 1.2 g | 2.6 g |
| Roasted | 75% | 109 kcal | 19.9 g | 1.4 g | 2.9 g |
| Fried | 80% | 103 kcal | 18.6 g | 1.3 g | 2.8 g |
Vitamins and minerals per 100 g
Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 45 mcg | 6% |
| Vitamin C | 5 mg | 7% |
| Vitamin E | 1.2 mg | 8% |
| Vitamin K | 0.1 mcg | 0% |
| Vitamin B1 (thiamine) | 0.03 mg | 3% |
| Vitamin B2 (riboflavin) | 0.04 mg | 4% |
| Vitamin B3 (niacin) | 2.1 mg | 15% |
| Vitamin B6 (pyridoxine) | 0.36 mg | 28% |
| Vitamin B9 (folate) | 16 mcg | 4% |
| Vitamin B12 (cobalamin) | 20 mcg | 833% |
| Choline | 65 mg | 15% |
| Calcium | 53 mg | 5% |
| Iron | 5.3 mg | 29% |
| Magnesium | 30 mg | 10% |
| Phosphorus | 186 mg | 27% |
| Potassium | 350 mg | 13% |
| Sodium | 230 mg | 12% |
| Zinc | 1.7 mg | 21% |
| Selenium | 44.8 mcg | 81% |
| Copper | 0.44 mg | 49% |
| Manganese | 0.03 mg | 2% |
How much do you need?
Work out your daily targets and log this food in your diary — cooking method included.
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Data: USDA FoodData Central, record “Mollusks, octopus, common, raw”.