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Calories in Octopus (cooked): Protein, Carbs & Fat

Octopus (cooked) contains 164 kcal per 100g, with 29.8g of protein, 4.4g of carbohydrates, and 2.1g of fat. With high protein and very little fat, it suits lean and active diets well. A naturally keto-friendly food, thanks to its minimal carbohydrate content.

  • Contains: Fish, Shellfish
  • Dietary: Keto, Paleo, Halal, Kosher
  • Key Micronutrients (per 100g): Iron 5.30mg, Calcium 53.0mg, Vitamin C 5.0mg
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Nutritional Overview

Octopus (cooked) is a seafood item valued for its nutritional profile and versatility in cooking. Per 100g serving, it provides 164 kcal of energy, 29.8g of protein, 4.4g of carbohydrates, and 2.1g of fat.

It is a good source of protein, providing 29.8g per 100g (around 73% of its energy), approximately 60% of the UK Reference Nutrient Intake of 50g per day. Under UK/EU nutrition-claim rules, that meets the "high protein" threshold of at least 20% of energy from protein. Protein plays a key role in muscle repair, immune function, and keeping you feeling full for longer.

With just 2.1g of fat per 100g, it meets the UK/EU "low fat" nutrition-claim threshold. This makes it a lighter option for those monitoring their fat intake as part of a heart-healthy or weight-management diet.

With only 0.0g of sugar per 100g, it meets the UK/EU "low sugar" nutrition-claim threshold. This makes it a suitable choice for those reducing their sugar intake as part of a balanced diet.

This food is a useful source of iron, providing 5.3mg per 100g. The UK recommended intake is 8.7mg for men and 14.8mg for women per day. Iron is essential for producing haemoglobin, which carries oxygen in the blood. Low iron intake is the most common nutritional deficiency in the UK.

Octopus (cooked) is suitable for ketogenic (with only 4.4g of carbs per 100g), halal and kosher diets, making it a versatile choice for households with mixed dietary requirements. Octopus (cooked) is 164 kcal per 100g on its own, but the real number is what it adds to your full day. Our food traffic light system calculator uk shows you that.

Frequently Asked Questions

How many calories are in Octopus (cooked)?

Octopus (cooked) contains 164 kcal per 100g, which is approximately 8% of the recommended daily intake of 2,000 kcal for an average adult.

Is Octopus (cooked) high in protein?

Yes, Octopus (cooked) provides 29.8g of protein per 100g (around 73% of its energy), meeting the UK/EU "high protein" nutrition-claim threshold of at least 20% of energy from protein. The UK Reference Nutrient Intake for protein is around 50g per day for adults. A 100g serving of Octopus (cooked) provides 60% of this.

Is Octopus (cooked) low in fat?

Yes, Octopus (cooked) contains only 2.1g of fat per 100g, meeting the UK/EU "low fat" nutrition-claim threshold. This makes it a suitable choice for those watching their fat intake.

Is Octopus (cooked) low in sugar?

Yes, Octopus (cooked) has only 0.0g of sugar per 100g, meeting the UK/EU "low sugar" nutrition-claim threshold.

Is Octopus (cooked) keto-friendly?

Yes, with only 4.4g of carbohydrates per 100g, Octopus (cooked) fits within a standard ketogenic diet that typically limits carbs to 20-50g per day.

Is Octopus (cooked) halal?

Yes, Octopus (cooked) is considered halal. However, preparation methods and cross-contamination may vary, so always verify with the specific brand or supplier.

Does Octopus (cooked) contain any allergens?

Yes, Octopus (cooked) contains the following allergens: fish, shellfish. Under UK food labelling regulations, these must be clearly declared. Always check the product label if you have food allergies or intolerances.

Is Octopus (cooked) a good source of iron?

Octopus (cooked) contains 5.30mg of iron per 100g. The UK recommended daily intake is 8.7mg for men and 14.8mg for women. Iron is essential for red blood cell production and preventing anaemia.

Does Octopus (cooked) contain omega-3 fatty acids?

Yes, Octopus (cooked) contains 306mg of total omega-3 fatty acids per 100g. Omega-3s are essential fats that support heart health, brain function, and may reduce inflammation.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database — View Octopus (cooked) data
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. British Dietetic Association (BDA) — UK registered dietitians and evidence-based food fact sheets
  6. British Heart Foundation — heart-healthy eating advice and dietary guidance

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

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