Octopus Salad
Mediterranean Octopus Salad is a refreshing, protein-rich dish featuring tender, grilled or boiled octopus marinated in olive oil, lemon, and herbs. It typically includes ingredients like tomatoes, onions, capers, and parsley, and is a staple in coastal cuisines from Greece to Italy.
🍽️ Nutrition at a glance
This salad is low in carbohydrates and fat while being an excellent source of lean protein, providing essential nutrients like vitamin B12, iron, and omega-3 fatty acids. A typical serving contains roughly 200-300 calories, depending on the amount of olive oil used.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 22 g |
| Carbs | 8 g |
| Fat | 7 g |
| Fiber | 2 g |
| Sugar | 3 g |
| Sodium | 580 mg |
| Potassium | 420 mg |
| Selenium | 66 mcg |
| Vitamin B12 | 18 mcg |
| Iron | 5.4 mg |
| Phosphorus | 250 mg |
| Zinc | 2.8 mg |
| Vitamin B3 (Niacin) | 3.2 mg |
| Vitamin C | 12 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, octopus salad reflects the Mediterranean's deep connection to the sea and its tradition of simple, ingredient-focused cooking. Nutritionally, octopus is unique for being high in taurine, an amino acid that supports heart and muscle health.
