How Many Calories in Octopus? Nutrition Facts & Macros

100g of raw octopus has 82 calories. A raw tentacle (about 50 g) has roughly 41 calories, and 150 g of raw octopus about 123 kcal with 22 g of protein. Grilled, the figures per 100 g roughly double — about 164 kcal and 30 g of protein — because cooking drives off water. Octopus is very low-calorie for a protein source — comparable to shrimp (85 kcal) and squid (92 kcal), and much leaner than salmon (208 kcal) or beef (250 kcal). Most of its calories come from protein (73%), with minimal fat (11%) and carbs (11%).

Yes — octopus is among the richest food sources of vitamin B12. Per 100g, it provides 20 µg — that's 833% of the daily value. Only beef liver (70 µg) and clams (98 µg) go higher, and octopus far outstrips other seafood like salmon (3.2 µg) or tuna (2.9 µg). B12 is essential for nerve function, red blood cell formation, and DNA synthesis. A single serving of octopus provides several days' worth of B12.

Octopus is excellent for weight loss. At just 82 kcal per 100g with 14.9g protein and only 1g fat, it is high in protein for its calories. The high protein content promotes satiety and preserves muscle during dieting. It's also very filling due to its firm, chewy texture — you eat slowly and feel satisfied. Pair grilled octopus with a large salad for a nutrient-dense, meal of about 250 calories.

Octopus is very keto-friendly. Per 100g it has just 2.2g carbs with zero fiber — essentially all net carbs but such a small amount that it barely registers. You could eat 200g of octopus (a generous portion) and only use 4.4g of your 20g daily carb budget. The high protein (14.9g) and low fat (1g) make it an excellent lean protein for keto — pair with olive oil, avocado, or a fatty dressing to increase healthy fats.

Per 100g raw: octopus (82 kcal, 14.9g protein), squid (92 kcal, 15.6g protein), and shrimp (85 kcal, 20.1g protein). All three are excellent lean protein sources. Octopus stands out with dramatically higher B12 (20 µg vs squid 1.3 µg, shrimp 1.1 µg) and iron (5.3 mg vs squid 0.7 mg, shrimp 0.5 mg). Shrimp has the most protein per calorie. Octopus has a chewier texture that requires slow eating — a natural portion-control mechanism.

Yes — octopus provides significant amounts of both minerals. Iron at 5.3 mg per 100g covers 29% of the daily value — nearly double cooked beef (2.78 mg) and much higher than cooked chicken (0.45 mg). This makes it a good option for people at risk of iron deficiency. Selenium at 44.8 µg per 100g covers 82% of the daily value — important for thyroid function and antioxidant defense. Few foods provide this combination of iron, selenium, and B12 together.