Mollusks, octopus, common, raw
Whole food · Finfish and Shellfish Products
Photo: Wikipedia
Raw common octopus is a lean, muscular cephalopod prized for its mild, slightly sweet oceanic flavor and a firm, springy texture that becomes tender when properly prepared. With a strikingly high protein content of nearly 15g per 100g and minimal fat, it is a powerhouse of lean nutrition. Its unique texture and ability to absorb marinades make it a versatile ingredient in global cuisines.
Calorie split: 77% protein · 11% carbs · 12% fat
↓ Full nutrition💚 Why it's loved
People love octopus for its incredible textural contrast—tender yet with a satisfying, meaty chew—and its clean, sweet brininess that pairs beautifully with bold flavors like garlic, lemon, and olive oil. It is celebrated in cultures worldwide for its versatility, from simple grilled appetizers to complex stews and salads.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its potential to become rubbery and tough if overcooked or improperly prepared, which can be off-putting. As a shellfish, it is a common allergen and should be avoided by those with shellfish allergies. To counteract toughness, tenderize by freezing before cooking or using a pressure cooker, and avoid boiling for extended periods; instead, braise or grill quickly.
Key benefits
- Excellent source of lean, high-quality protein (14.91g per 100g)
- Very low in fat (1.04g per 100g) and calories (82 kcal per 100g)
- Rich in essential minerals like iron, selenium, and vitamin B12
- Contains taurine, an amino acid that supports cardiovascular health
- Provides a good source of omega-3 fatty acids relative to its fat content
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Octopuses have three hearts and blue blood, which is due to the copper-based protein hemocyanin that transports oxygen more efficiently in cold, low-oxygen environments.
Full nutrition (USDA data · scales with serving)
| Water | 80.3 g |
| Energy | 82.0 kcal |
| Energy | 343 kj |
| Protein | 14.9 g |
| Total lipid (fat) | 1.0 g |
| Ash | 1.6 g |
| Carbohydrate, by difference | 2.2 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 53.0 mg |
| Iron, Fe | 5.3 mg |
| Magnesium, Mg | 30.0 mg |
| Phosphorus, P | 186 mg |
| Potassium, K | 350 mg |
| Sodium, Na | 230 mg |
| Zinc, Zn | 1.7 mg |
| Copper, Cu | 0.43 mg |
| Manganese, Mn | 0.03 mg |
| Selenium, Se | 44.8 ug |
| Vitamin C, total ascorbic acid | 5.0 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.04 mg |
| Niacin | 2.1 mg |
| Pantothenic acid | 0.50 mg |
| Vitamin B-6 | 0.36 mg |
| Folate, total | 16.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 16.0 ug |
| Folate, DFE | 16.0 ug |
| Choline, total | 65.0 mg |
| Vitamin B-12 | 20.0 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 45.0 ug |
| Retinol | 45.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 150 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 1.2 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin D3 (cholecalciferol) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.10 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.23 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.03 g |
| SFA 16:0 | 0.15 g |
| SFA 18:0 | 0.05 g |
| Fatty acids, total monounsaturated | 0.16 g |
| MUFA 16:1 | 0.07 g |
| MUFA 18:1 | 0.06 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 0.24 g |
| PUFA 18:2 | 0.01 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.03 g |
| PUFA 20:4 | 0.04 g |
| PUFA 20:5 n-3 (EPA) | 0.08 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.08 g |
| Cholesterol | 48.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.17 g |
| Threonine | 0.64 g |
| Isoleucine | 0.65 g |
| Leucine | 1.0 g |
| Lysine | 1.1 g |
| Methionine | 0.34 g |
| Cystine | 0.20 g |
| Phenylalanine | 0.53 g |
| Tyrosine | 0.48 g |
| Valine | 0.65 g |
| Arginine | 1.1 g |
| Histidine | 0.29 g |
| Alanine | 0.90 g |
| Aspartic acid | 1.4 g |
| Glutamic acid | 2.0 g |
| Glycine | 0.93 g |
| Proline | 0.61 g |
| Serine | 0.67 g |
FAQ
How do you tenderize raw octopus before cooking?
The most effective methods are freezing it for at least 24 hours before cooking, which breaks down muscle fibers, or tenderizing it by pounding it with a meat mallet or using a pressure cooker. Some traditional methods include adding a cork to the boiling water, though this is debated.
Is raw octopus safe to eat?
While commonly served raw as sashimi in Japan (tako sashimi), it must be extremely fresh and handled with strict food safety protocols to avoid parasites or bacteria. For most home cooks, it is safer and more common to cook it thoroughly.
What does octopus taste like?
It has a mild, slightly sweet flavor reminiscent of the ocean, with a clean, briny taste. The texture is the star: tender yet with a firm, springy chew when cooked properly, and it readily absorbs the flavors of marinades, sauces, and seasonings.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.82 kcal/g · 73% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.66 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.