USDA reference food · Finfish and Shellfish Products
Mollusks, octopus, common, raw
3 oz of mollusks, octopus, common, raw (85 g) has 70 calories, 13g of protein, 1g of fat and 0g of fiber (USDA FoodData Central, SR Legacy, FDC 174218). It is one of 4 USDA descriptions of octopus.
FoodData Central 174218, 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
- 14.9g
- more than 63% of 8,218 USDA reference foods
- Calories per 100 g
- 82
- more than 23% 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 174218); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Vitamin B1217 µg in 3 oz (85 g), 708% of the Daily Value
- Selenium38 µg in 3 oz (85 g), 69% of the Daily Value
- Copper0.4 mg in 3 oz (85 g), 41% of the Daily Value
- Vitamin B60.3 mg in 3 oz (85 g), 18% of the Daily Value
- Zinc1.4 mg in 3 oz (85 g), 13% of the Daily Value
- Phosphorus158 mg in 3 oz (85 g), 13% of the Daily Value
- Niacin1.8 mg in 3 oz (85 g), 11% of the Daily Value
- Choline55 mg in 3 oz (85 g), 10% of the Daily Value
Source: USDA FoodData Central (FDC 174218), 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 | 82.0 | 23% |
| Protein | 14.9 g | 63% |
| Total fat | 1.04 g | 28% |
| Carbohydrate | 2.20 g | 36% |
| Fiber | 0 g | 0% |
| Total sugars | 0 g | 0% |
| Sodium | 230 mg | 67% |
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 | 12.7 g | 14.9 g | 25% |
| Total lipid (fat) | 0.88 g | 1.04 g | 1% |
| Carbohydrate, by difference | 1.87 g | 2.20 g | 1% |
| Ash | 1.36 g | 1.60 g | |
| Energy | 69.7 kcal | 82.0 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 68.2 g | 80.3 g | |
| Total Sugars | 0 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | 0% |
| Cholesterol | 40.8 mg | 48.0 mg | 14% |
| Fatty acids, total saturated | 0.19 g | 0.23 g | 1% |
| Fatty acids, total monounsaturated | 0.14 g | 0.16 g | |
| Fatty acids, total polyunsaturated | 0.20 g | 0.24 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 45.0 mg | 53.0 mg | 3% |
| Iron, Fe | 4.50 mg | 5.30 mg | 25% |
| Magnesium, Mg | 25.5 mg | 30.0 mg | 6% |
| Phosphorus, P | 158 mg | 186 mg | 13% |
| Potassium, K | 298 mg | 350 mg | 6% |
| Sodium, Na | 196 mg | 230 mg | 9% |
| Zinc, Zn | 1.43 mg | 1.68 mg | 13% |
| Copper, Cu | 0.37 mg | 0.43 mg | 41% |
| Manganese, Mn | 0.021 mg | 0.025 mg | 1% |
| Selenium, Se | 38.1 µg | 44.8 µg | 69% |
Vitamins (25)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 38.3 µg | 45.0 µg | |
| Vitamin A, RAE | 38.3 µg | 45.0 µg | 4% |
| 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 | 4.25 mg | 5.00 mg | 5% |
| Thiamin | 0.025 mg | 0.030 mg | 2% |
| Riboflavin | 0.034 mg | 0.040 mg | 3% |
| Niacin | 1.78 mg | 2.10 mg | 11% |
| Pantothenic acid | 0.42 mg | 0.50 mg | |
| Vitamin B-6 | 0.31 mg | 0.36 mg | 18% |
| Folate, total | 13.6 µg | 16.0 µg | |
| Vitamin B-12 | 17.0 µg | 20.0 µg | 708% |
| Choline, total | 55.3 mg | 65.0 mg | 10% |
| Vitamin K (phylloquinone) | 0.085 µg | 0.10 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 13.6 µg | 16.0 µg | |
| Folate, DFE | 13.6 µg | 16.0 µg | 3% |
| 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 | 0.14 g | 0.17 g | |
| Threonine | 0.55 g | 0.64 g | |
| Isoleucine | 0.55 g | 0.65 g | |
| Leucine | 0.89 g | 1.05 g | |
| Lysine | 0.95 g | 1.11 g | |
| Methionine | 0.29 g | 0.34 g | |
| Cystine | 0.17 g | 0.20 g | |
| Phenylalanine | 0.45 g | 0.53 g | |
| Tyrosine | 0.41 g | 0.48 g | |
| Valine | 0.55 g | 0.65 g | |
| Arginine | 0.92 g | 1.09 g | |
| Histidine | 0.24 g | 0.29 g | |
| Alanine | 0.77 g | 0.90 g | |
| Aspartic acid | 1.22 g | 1.44 g | |
| Glutamic acid | 1.72 g | 2.03 g | |
| Glycine | 0.79 g | 0.93 g | |
| Proline | 0.52 g | 0.61 g | |
| Serine | 0.57 g | 0.67 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 | 0.021 g | 0.025 g | |
| SFA 16:0 | 0.13 g | 0.15 g | |
| SFA 18:0 | 0.043 g | 0.050 g | |
| MUFA 18:1 | 0.053 g | 0.062 g | |
| PUFA 18:2 | 0.0076 g | 0.0090 g | |
| PUFA 18:3 | 0 g | 0 g | |
| PUFA 20:4 | 0.033 g | 0.039 g | |
| PUFA 22:6 n-3 (DHA) | 0.069 g | 0.081 g | |
| MUFA 16:1 | 0.056 g | 0.066 g | |
| PUFA 18:4 | 0.024 g | 0.028 g | |
| MUFA 20:1 | 0.020 g | 0.024 g | |
| PUFA 20:5 n-3 (EPA) | 0.065 g | 0.076 g | |
| MUFA 22:1 | 0.0085 g | 0.010 g | |
| PUFA 22:5 n-3 (DPA) | 0.0051 g | 0.0060 g |
Source: USDA FoodData Central, FDC 174218: 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 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