Read about the nutrition facts, health benefits, nutritional value and calories found in Octopus

Octopus Nutrition

Octopuses are an interesting marine creature, scientifically known as Octopus vulgaris, and a member of the order Octopoda. It is a cephalopod mollusc, quite distinguishable because of its hard beak and four pairs of arms. Amongst all the invertebrates on Earth, the octopus is probably the most intelligent and behaviorally flexible creature. Octopuses are renowned for their striking ability to defend themselves against predators by the expulsion of ink, the use of camouflage, their ability to jet through the water and their intelligent ability to hide. But interestingly, these sea creatures form a part of many cuisines across the world, particularly Japanese, Mediterranean and Polynesian. The tentacles are cooked to make delicious and luscious meals, devoured by most seafood lovers. Apart from being a common ingredient in many dishes such as sushi, fish soups and pastas, some octopus species are even consumed alive as fried, baked, boiled and grilled delicacies. Just like other seafood, octopi also have amazing nutritious properties. Given here are some of the interesting health benefits.



There are evidences indicating that ancient people of the Mediterranean region had knowledge about the octopus, through certain prehistoric artworks and designs. One such example is that of a stone carving found in archaeological research from the Bronze Age Minoan Crete at Knossos, depicting a fisherman carrying an octopus. Octopuses were mentioned in the history of ancient Peru, where they were often portrayed in the art of Moche people, who worshipped the sea and its animals. Octopus was also a part of the Hawaiian creation myth which states that the present cosmos is only the last of a series and has risen in stages from the wreck of the previous Universe. According to this myth, the octopus is the lone survivor of the alien world. For centuries, octopuses have been consumpted in many cultures across the world.


Health Benefits of Astapad (Octopus)

  • Octopuses are a rich in several essential minerals such as calcium, potassium, phosphorus and selenium. These help the body in performing different vital functions.

  • The presence of vitamins A, B and C in octopus are also beneficial for overall health of the body. While vitamin A is useful in maintaining healthy vision, vitamin C is necessary for boosting the immune system.

  • Octopus is a great source of essential omega-3 fatty acids, which are very effective in reducing the risk of heart disease, cancer and depression. They facilitate the empowerment and enhancement of the brain in children. The essential fatty acids found in octopuses are beneficial in preventing diseases like chronic bronchitis and Alzheimer’s disease.

  • Taurine contained in octopuses are an important organic acid that acts as an antioxidant. They are termed effective in macular degeneration and other serious eye diseases. Taurine reduces blood pressure and cholesterol levels, thereby preventing arteriosclerosis. Studies indicate that this component is helpful in strengthening the heart muscles.

  • Consumption of octopus meat is a great option for people who are conscious about their calorie intake. Being low in fat, octopi makes excellent an food low-fat food option.

  • A good source of iron is present in octopuses. They help in the formation of red blood cells, development of brain and the regulation of body temperature. Inadequate supply of this mineral leads to weakness, fatigue and anemia.

  • Regular consumption of octopus aids in reducing the risk of certain types of cancers including mouth, stomach, rectum, breast, colon, prostate, pancreas and lung cancer.

  • Studies state that octopuses have a useful fat that lower the risk of developing asthma or improve its symptoms.


Nutritional Value & Calories in Octopus

Amount: 100 g

Weight: 100 g

Basic Components

15 g


80.3 g


1.6 g


2.2 g


48 mg


Total Calories


Calories From Carbohydrates


Calories From Fats


Calories From Proteins

Fats & Fatty Acids

Total Fat

1 g

Saturated Fat

227 mg

Monounsaturated Fat

162 mg

Polyunsaturated Fat

239 mg

Omega-3 Fatty Acids

163 mg

Omega-6 Fatty Acids

9 mg


Vitamin A

150 IU

Vitamin C

5 mg

Vitamin E

1.2 mg

Vitamin K

0.1 mcg


30 mcg


40 mcg


2.1 mg

Vitamin B6

360 mcg


16 mcg

Vitamin B12

20 mcg

Pantothenic Acid

500 mcg


65 mg


53 mg


5.3 mg


30 mg


186 mg


350 mg


230 mg


1.7 mg


435 mcg


25 mcg


45 mcg


How many calories in octopus (per 100 gm)

Octopus has about 82 calories per 100 gm of weight.


How to Buy Octopus

  • Octopuses are usually sold fresh or frozen, whole (clean and debeaked), as octopus legs and raw or cooked.

  • They can be found in fish markets all year round. Most octopuses are available in the frozen state. It is important to make sure that they are free from any kind of bad odour.


Octopus Storage Tips

  • It is recommended that you store thawed octopus in a bowl covered with a wet paper towel and refrigerate it.

  • Frozen octopus should be stored in its original wrapping in the freezer where it will last for up to 2 months.

  • For defrosting a frozen octopus, first unwrap it and place it in a bowl or pan. Cover and let it thaw overnight in a refrigerator. For quicker thawing, wrap the octopus in a waterproof plastic bag and place it in a sink under cold running water, for about 30 minutes per pound. For even faster thawing, use the defrost cycle of your microwave, allowing 2-5 minutes per pound.

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