Ensalada de Pulpo
Ensalada de Pulpo is a refreshing and elegant Spanish salad, typically made with tender, cooked octopus, potatoes, and a simple dressing of olive oil, vinegar, and paprika. It's a classic tapa and summer dish, especially popular in coastal regions like Galicia, where the octopus is often prepared 'a feira' (in the style of the market).
🍽️ Nutrition at a glance
This dish is a high-protein, moderate-fat meal, with most of its fat coming from heart-healthy olive oil. It provides key nutrients like vitamin B12, iron, and selenium from the octopus, and potassium from the potatoes, with a typical serving containing around 300-400 calories.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 25 g |
| Carbs | 20 g |
| Fat | 18 g |
| Fiber | 3 g |
| Sugar | 2 g |
| Sodium | 480 mg |
| Vitamin B12 | 15 mcg |
| Iron | 5 mg |
| Selenium | 76 mcg |
| Potassium | 620 mg |
| Phosphorus | 280 mg |
| Vitamin C | 12 mg |
| Vitamin B6 | 0.5 mg |
| Niacin (B3) | 4.5 mg |
Per 1 cup (250 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a staple of Spanish 'tapeo' (tapas culture), often served in small portions. Nutritionally, octopus is a lean, low-calorie source of complete protein and is notably rich in vitamin B12, which is essential for nerve function and energy production.
