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  4. Octopus, raw

Protein synthesis plateaus at 1.6 g/kg/day. More adds little (Morton, Br J Sports Med 2018). Per 100 g: 82 kcal, 14.9 g protein, 1 g fat. Cephalopods pair well with starchy sides for a lean, filling plate.

About this food

How should I track Octopus, raw?

Octopus, raw is high in iron. For the most accurate tracking of Octopus, raw, weigh it raw and boneless. Fish loses 15–25% of its weight during cooking as water evaporates (USDA cooking yield data). If you are using canned fish, the drained weight is what matters — the difference between oil-packed and water-packed can be 40–80 calories per can. A quick drain-and-weigh habit saves you from hidden calories. Also keep in mind that smoked or cured fish has different values than fresh due to moisture loss and added salt.

Macro Breakdown

Macro Split: 77% Protein, 11% Carbs, 12% FatMacro Split100%
Protein77%14.9g
Carbs11%2.2g
Fat12%1.0g

Nutrition Facts

Per 100g. Percentages reflect Daily Value (DV).

Energy
  • Calories
    82kcal—
Macronutrients
  • Protein
    14.9g30%
  • Carbohydrates
    2.2g—
  • Fat
    1.0g—
  • Fiberathlete
    0.0g0%
  • Sugar
    0.0g—
  • Saturated Fat
    0.2g—
Minerals
  • Sodium
    230mg—
  • Calciumathlete
    53mg4%
  • Ironathlete
    5mg29%
Vitamins
  • Vitamin Dathlete
    0.0mcg0%

% Daily Value based on FDA 2,000 kcal reference diet. Strength trainees have different needs — see highlighted nutrients.

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Octopus, raw — values for 85g

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Primary macros

Calories
70
kcal
Protein
12.7
g
Carbs
1.9
g
Fat
0.8
g

More nutrients

Fiber
0.0g
Sugar
0.0g
Sat. Fat
0.2g
Sodium
196mg
Calcium
45mg
Iron
5mg
Potassium
298mg
Magnesium
26mg
Zinc
1mg
Vitamin D
0.0mcg
Nutrient highlights
High in IronGood Source of ZincGood Source of Protein

Frequently Asked Questions

Octopus, raw is high in iron. For the most accurate tracking of Octopus, raw, weigh it raw and boneless. Fish loses 15–25% of its weight during cooking as water evaporates (USDA cooking yield data). If you are using canned fish, the drained weight is what matters — the difference between oil-packed and water-packed can be 40–80 calories per can. A quick drain-and-weigh habit saves you from hidden calories. Also keep in mind that smoked or cured fish has different values than fresh due to moisture loss and added salt.

Octopus, raw contains 14.9g protein per 100g, which is a good source of protein. A 85g serving provides 12.7g protein.

Notable nutrients in Octopus, raw include Iron, Zinc and Protein. Per 100g: 14.9g protein, 2.2g carbs, and 1g fat.

Yes, Octopus, raw can be a good choice for weight loss. At 82 kcal per 100g it is low in calorie density and it is a good source of protein, which may help with satiety.

Yes, Octopus, raw is keto-friendly. With 2.2g total carbs and 0g fiber per 100g (2.2g net carbs), it fits easily within the daily 20-50g net carb limit.

Octopus, raw provides 82 kcal, 14.9g protein, 2.2g carbs, and 1g fat per 100g. Compare with other fish & seafood foods in our database to find the best option for your nutritional goals.

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Track this food

85g(Standard)
Foods That Pair Well

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Semolina (dry)

360 kcal13.0g protein

Meat & Poultry

Spam (canned meat)

315 kcal13.0g protein

Prepared Foods

Miso soup

25 kcal1.8g protein

Dairy Products

White Cheese (Sirene)

264 kcal17.0g protein

Eggs & Egg Products

Whole Egg (raw)

155 kcal13.0g protein

Nuts & Seeds

Walnuts

654 kcal15.0g protein

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Fish & Seafood

Octopus, raw

Macros per 100g

82
Calories
Protein14.9g
Fat1.0g
Carbs2.2g
Article research basis
1,316Papers Analyzed
4,705Foods in Database
100%Peer-Reviewed Sources
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Peer-reviewed data · Last updated March 18, 2026

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