USDA reference food · Finfish and Shellfish Products
Mollusks, octopus, common, cooked, moist heat
3 oz of mollusks, octopus, common, cooked, moist heat (85 g) has 140 calories, 25g of protein, 2g of fat and 0g of fiber (USDA FoodData Central, SR Legacy, FDC 174249). It is one of 4 USDA descriptions of octopus.
FoodData Central 174249, SR Legacy, in the April 30, 2026 release; USDA record.
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 29.8g
- more than 96% of 8,218 USDA reference foods
- Calories per 100 g
- 164
- more than 46% of reference foods
- Fiber per 100 g
- 0g
- more than 0% of reference foods
What a portion gives you
Ticks: 5% of the Daily Value (FDA: low) and 20% (high)
Source: USDA FoodData Central, SR Legacy (FDC 174249); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Vitamin B1231 µg in 3 oz (85 g), 1275% of the Daily Value
- Selenium76 µg in 3 oz (85 g), 138% of the Daily Value
- Copper0.6 mg in 3 oz (85 g), 70% of the Daily Value
- Vitamin B60.6 mg in 3 oz (85 g), 32% of the Daily Value
- Zinc2.9 mg in 3 oz (85 g), 26% of the Daily Value
- Niacin3.2 mg in 3 oz (85 g), 20% of the Daily Value
- Phosphorus237 mg in 3 oz (85 g), 19% of the Daily Value
- Choline69 mg in 3 oz (85 g), 13% of the Daily Value
- Magnesium51 mg in 3 oz (85 g), 12% of the Daily Value
Source: USDA FoodData Central (FDC 174249), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 11% carbohydrate, 12% fat and 77% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Where it sits among USDA reference foods
| Per 100 g | This food | Share with less |
|---|---|---|
| Calories | 164 | 46% |
| Protein | 29.8 g | 96% |
| Total fat | 2.08 g | 36% |
| Carbohydrate | 4.40 g | 42% |
| Fiber | 0 g | 0% |
| Total sugars | 0 g | 0% |
| Sodium | 460 mg | 81% |
Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.
Every nutrient in this record (87)
The portion is 3 oz (85 g); % DV is for that portion.
Energy, macronutrients and sugars (13)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 25.3 g | 29.8 g | 51% |
| Total lipid (fat) | 1.77 g | 2.08 g | 2% |
| Carbohydrate, by difference | 3.74 g | 4.40 g | 1% |
| Ash | 2.72 g | 3.20 g | |
| Energy | 139 kcal | 164 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 51.4 g | 60.5 g | |
| Total Sugars | 0 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | 0% |
| Cholesterol | 81.6 mg | 96.0 mg | 27% |
| Fatty acids, total saturated | 0.39 g | 0.45 g | 2% |
| Fatty acids, total monounsaturated | 0.28 g | 0.32 g | |
| Fatty acids, total polyunsaturated | 0.41 g | 0.48 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 90.1 mg | 106 mg | 7% |
| Iron, Fe | 8.11 mg | 9.54 mg | 45% |
| Magnesium, Mg | 51.0 mg | 60.0 mg | 12% |
| Phosphorus, P | 237 mg | 279 mg | 19% |
| Potassium, K | 536 mg | 630 mg | 11% |
| Sodium, Na | 391 mg | 460 mg | 17% |
| Zinc, Zn | 2.86 mg | 3.36 mg | 26% |
| Copper, Cu | 0.63 mg | 0.74 mg | 70% |
| Manganese, Mn | 0.040 mg | 0.047 mg | 2% |
| Selenium, Se | 76.2 µg | 89.6 µg | 138% |
Vitamins (25)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 76.5 µg | 90.0 µg | |
| Vitamin A, RAE | 76.5 µg | 90.0 µg | 9% |
| Carotene, beta | 0 µg | 0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 1.02 mg | 1.20 mg | 7% |
| Vitamin D3 (cholecalciferol) | 0 µg | 0 µg | |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 0 µg | 0 µg | |
| Vitamin C, total ascorbic acid | 6.80 mg | 8.00 mg | 8% |
| Thiamin | 0.048 mg | 0.057 mg | 4% |
| Riboflavin | 0.065 mg | 0.076 mg | 5% |
| Niacin | 3.21 mg | 3.78 mg | 20% |
| Pantothenic acid | 0.77 mg | 0.90 mg | |
| Vitamin B-6 | 0.55 mg | 0.65 mg | 32% |
| Folate, total | 20.4 µg | 24.0 µg | |
| Vitamin B-12 | 30.6 µg | 36.0 µg | 1275% |
| Choline, total | 68.8 mg | 81.0 mg | 13% |
| Vitamin K (phylloquinone) | 0.085 µg | 0.10 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 20.4 µg | 24.0 µg | |
| Folate, DFE | 20.4 µg | 24.0 µg | 5% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.28 g | 0.33 g | |
| Threonine | 1.09 g | 1.28 g | |
| Isoleucine | 1.10 g | 1.30 g | |
| Leucine | 1.78 g | 2.10 g | |
| Lysine | 1.89 g | 2.23 g | |
| Methionine | 0.57 g | 0.67 g | |
| Cystine | 0.33 g | 0.39 g | |
| Phenylalanine | 0.91 g | 1.07 g | |
| Tyrosine | 0.81 g | 0.95 g | |
| Valine | 1.11 g | 1.30 g | |
| Arginine | 1.85 g | 2.18 g | |
| Histidine | 0.49 g | 0.57 g | |
| Alanine | 1.53 g | 1.80 g | |
| Aspartic acid | 2.45 g | 2.88 g | |
| Glutamic acid | 3.45 g | 4.06 g | |
| Glycine | 1.59 g | 1.87 g | |
| Proline | 1.03 g | 1.22 g | |
| Serine | 1.14 g | 1.34 g |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0.043 g | 0.050 g | |
| SFA 16:0 | 0.25 g | 0.30 g | |
| SFA 18:0 | 0.085 g | 0.10 g | |
| MUFA 18:1 | 0.11 g | 0.12 g | |
| PUFA 18:2 | 0.015 g | 0.018 g | |
| PUFA 18:3 | 0 g | 0 g | |
| PUFA 20:4 | 0.066 g | 0.078 g | |
| PUFA 22:6 n-3 (DHA) | 0.14 g | 0.16 g | |
| MUFA 16:1 | 0.11 g | 0.13 g | |
| PUFA 18:4 | 0.048 g | 0.056 g | |
| MUFA 20:1 | 0.041 g | 0.048 g | |
| PUFA 20:5 n-3 (EPA) | 0.13 g | 0.15 g | |
| MUFA 22:1 | 0.017 g | 0.020 g | |
| PUFA 22:5 n-3 (DPA) | 0.010 g | 0.012 g |
Source: USDA FoodData Central, FDC 174249: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Other ways to eat octopus
USDA lists 4 preparations of octopus. The octopus page puts them side by side, per 100 g and per portion.
Next questions
- Every common food in finfish and shellfish productscalories, protein, fat and carbohydrate side by side
- Foods high in proteinthis food has more protein per 100 g than 96% of reference foods
- Foods A to Z
- Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion
Sources for this page
- USDA FoodData Central
- this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- survey foods and their household portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, its rounding and the Daily Values. ecfr.gov
- 21 CFR 101 subpart D, Nutrient content claims
- the FDA thresholds the comparisons count. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov