Food · Finfish and Shellfish Products
Octopus nutrition facts
A typical portion of octopus (1 cup; 135 g, octopus) has 310 calories and 18g of protein (USDA FoodData Central). USDA lists 4 descriptions of it: per 100 g they range from 56 calories (octopus (Alaska Native)) to 226 (octopus).
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 for Octopus, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 13.3g
- more than 60% of 8,218 USDA reference foods
- Calories per 100 g
- 226
- more than 60% of reference foods
- Sodium per 100 g
- 518mg
- more than 84% of reference foods
1 cup weighs 135 g in USDA's record for Octopus (FDC 2706331).
Where the calories come from: 24% carbohydrate, 52% fat and 24% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Vitamin B1217 µg in 1 cup (135 g), 728% of the Daily Value
- Selenium50 µg in 1 cup (135 g), 91% of the Daily Value
- Copper0.5 mg in 1 cup (135 g), 54% of the Daily Value
- Vitamin E4.3 mg in 1 cup (135 g), 28% of the Daily Value
- Niacin3.4 mg in 1 cup (135 g), 21% of the Daily Value
- Vitamin B60.3 mg in 1 cup (135 g), 21% of the Daily Value
- Thiamin0.2 mg in 1 cup (135 g), 19% of the Daily Value
- Phosphorus221 mg in 1 cup (135 g), 18% of the Daily Value
- Zinc1.9 mg in 1 cup (135 g), 18% of the Daily Value
- Folate63 µg DFE in 1 cup (135 g), 16% of the Daily Value
- Choline76 mg in 1 cup (135 g), 14% of the Daily Value
- Vitamin K16 µg in 1 cup (135 g), 14% of the Daily Value
- Riboflavin0.1 mg in 1 cup (135 g), 11% of the Daily Value
Source: USDA FoodData Central (FDC 2706331), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of octopus USDA describes
Octopus has the most calories per 100 g (226); the fewest: Octopus (Alaska Native) (56)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Octopus | 226 | 13.3 g | 13 g | 518 mg |
| Mollusks, octopus, common, cooked, moist heat | 164 | 29.8 g | 2.1 g | 460 mg |
| Mollusks, octopus, common, raw | 82 | 14.9 g | 1 g | 230 mg |
| Octopus (Alaska Native) | 56 | 12.3 g | 0.8 g | n/a |
Every nutrient in this record (65)
The portion is 1 cup (135 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 17.9 g | 13.3 g | 36% |
| Total lipid (fat) | 17.5 g | 13.0 g | 22% |
| Carbohydrate, by difference | 18.1 g | 13.4 g | 7% |
| Energy | 305 kcal | 226 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 78.5 g | 58.1 g | |
| Total Sugars | 0.27 g | 0.20 g | |
| Fiber, total dietary | 0.68 g | 0.50 g | 2% |
| Cholesterol | 58.0 mg | 43.0 mg | 19% |
| Fatty acids, total saturated | 2.48 g | 1.83 g | 12% |
| Fatty acids, total monounsaturated | 6.98 g | 5.17 g | |
| Fatty acids, total polyunsaturated | 6.49 g | 4.81 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 74.3 mg | 55.0 mg | 6% |
| Iron, Fe | 6.64 mg | 4.92 mg | 37% |
| Magnesium, Mg | 37.8 mg | 28.0 mg | 9% |
| Phosphorus, P | 221 mg | 164 mg | 18% |
| Potassium, K | 392 mg | 290 mg | 8% |
| Sodium, Na | 699 mg | 518 mg | 30% |
| Zinc, Zn | 1.93 mg | 1.43 mg | 18% |
| Copper, Cu | 0.48 mg | 0.36 mg | 54% |
| Selenium, Se | 50.2 µg | 37.2 µg | 91% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 47.3 µg | 35.0 µg | |
| Vitamin A, RAE | 47.3 µg | 35.0 µg | 5% |
| Carotene, beta | 0 µg | 0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 4.27 mg | 3.16 mg | 28% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 13.5 µg | 10.0 µg | |
| Vitamin C, total ascorbic acid | 4.05 mg | 3.00 mg | 5% |
| Thiamin | 0.22 mg | 0.17 mg | 19% |
| Riboflavin | 0.14 mg | 0.10 mg | 11% |
| Niacin | 3.43 mg | 2.54 mg | 21% |
| Vitamin B-6 | 0.35 mg | 0.26 mg | 21% |
| Folate, total | 44.5 µg | 33.0 µg | |
| Vitamin B-12 | 17.5 µg | 12.9 µg | 728% |
| Choline, total | 76.0 mg | 56.3 mg | 14% |
| Vitamin K (phylloquinone) | 16.2 µg | 12.0 µg | 14% |
| Folic acid | 27.0 µg | 20.0 µg | |
| Folate, food | 18.9 µg | 14.0 µg | |
| Folate, DFE | 63.5 µg | 47.0 µg | 16% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
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 | 0.034 g | 0.025 g | |
| SFA 16:0 | 1.76 g | 1.31 g | |
| SFA 18:0 | 0.54 g | 0.40 g | |
| MUFA 18:1 | 6.70 g | 4.96 g | |
| PUFA 18:2 | 5.54 g | 4.10 g | |
| PUFA 18:3 | 0.70 g | 0.52 g | |
| PUFA 20:4 | 0.041 g | 0.030 g | |
| PUFA 22:6 n-3 (DHA) | 0.084 g | 0.062 g | |
| MUFA 16:1 | 0.13 g | 0.095 g | |
| PUFA 18:4 | 0.028 g | 0.021 g | |
| MUFA 20:1 | 0.13 g | 0.097 g | |
| PUFA 20:5 n-3 (EPA) | 0.078 g | 0.058 g | |
| MUFA 22:1 | 0.011 g | 0.0080 g | |
| PUFA 22:5 n-3 (DPA) | 0.0068 g | 0.0050 g |
Source: USDA FoodData Central, FDC 2706331: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in octopus?
310 in 1 cup (135 g) of octopus; 56 to 226 per 100 g across USDA's descriptions.
How much protein is in octopus?
18g in 1 cup; 13.3 g per 100 g.
How much sodium is in octopus?
700mg in 1 cup; 518 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov