1 serving (85 grams) contains 70 calories, 12.1 grams of protein, 0.9 grams of fat, and 2.2 grams of carbohydrates.
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Nutrition Information
Calories |
194.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.5 g | 3% | |
| Saturated Fat | 0.6 g | 3% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 133.3 mg | 44% | |
| Sodium | 861.1 mg | 37% | |
| Total Carbohydrates | 6.1 g | 2% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 33.6 g | 67% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 147.2 mg | 11% | |
| Iron | 14.7 mg | 81% | |
| Potassium | 611.1 mg | 13% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Boiled octopus
Boiled octopus is a popular seafood dish enjoyed in Mediterranean, Japanese, and Korean cuisines. Known for its tender texture when properly cooked, octopus is low in calories and fat but rich in protein, making it a favorable option for health-conscious individuals. A 3-ounce (85g) serving of cooked octopus contains approximately 139 calories, 25g of protein, and only 1.8g of fat. It is also a significant source of vitamins and minerals, particularly vitamin B12, iron, copper, and selenium, which are essential for various bodily functions, including red blood cell production and immune support.
Health Benefits
- Excellent source of lean protein, with 25g per 3-ounce serving, aiding in muscle growth and repair.
- Rich in vitamin B12, providing over 300% of the daily recommended value in 3 ounces, important for red blood cell formation and neurological health.
- Provides 30% of the daily iron needs per 3 ounces, supporting oxygen transport and energy production.
- Contains selenium, an antioxidant that contributes to immune function and protects cells from damage.
- High in copper, which aids in the formation of connective tissue and supports brain function.
Dietary Considerations
Selection and Storage
Store fresh octopus in the refrigerator at 32°F-39°F and consume within 1-2 days. If frozen, keep it in the freezer at 0°F and thaw in the refrigerator before cooking for ideal texture.
Common Questions About Boiled octopus Nutrition
Is boiled octopus high in protein?
Yes, boiled octopus is an excellent source of protein, providing approximately 30 grams of protein per 100 grams. It is a lean protein option, which makes it beneficial for muscle growth, repair, and overall maintenance of bodily tissues.
Can I eat boiled octopus on a keto diet?
Yes, boiled octopus is a great choice for a keto diet as it is low in carbohydrates, with less than 2 grams of carbs per 100-gram serving. Its high protein content and minimal carb count make it a keto-friendly food.
What are the health benefits and concerns of eating boiled octopus?
Boiled octopus is rich in essential nutrients like vitamin B12, iron, selenium, and omega-3 fatty acids, which support brain health, heart health, and red blood cell production. However, it is moderately high in cholesterol, with around 96 mg per 100 grams, so individuals with heart disease or cholesterol concerns should consume it in moderation.
What is the recommended serving size for boiled octopus?
A standard serving size for boiled octopus is about 85-100 grams (3-3.5 ounces) for an entrée or a smaller portion when served as part of a larger dish. This portion provides a healthy amount of protein and nutrients without excessive calories.
How does boiled octopus compare to other seafood like shrimp or calamari?
Boiled octopus is leaner and contains slightly more protein than shrimp or calamari, offering around 30 grams of protein per 100 grams compared to shrimp's 24 grams and calamari's 15 grams. It is also heavier in iron and B12 but has a firmer texture, making it ideal for grilling or salads.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
