Aquatic Foods
Octopus Nutrition Facts
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 94% | |
| Calories | 59kcal / 2530kcal (2%) |
Macronutrients
Total Fat | 0.6 g/ 42g (1%) low | ||||||
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Total Carbohydrates | 0 g/ 348g (0%) | ||||||
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Protein | 13.3 g/ 71g (18%) | ||||||
Vitamins
Vitamin A | 2.25 mcg RAE/ 700mcg RAE (0.32%) |
Vitamin C | 0 mg/ 70mg (0%) |
Vitamin B1 | 0.01 mg/ 1mg (0.83%) |
Vitamin B2 | 0.09 mg/ 1mg (6%) |
Vitamin B3 | 2 mg NE/ 16mg NE (12%) |
Minerals
Calcium | 42 mg/ 750mg (5%) |
Iron | 1.6 mg/ 12mg (13%) |
Phosphorus | 103 mg/ 700mg (14%) |
Sodium | 363 mg/ 1500mg (24%) |
Allergen Info
Mollusks
Some descriptions on this page are generated with AI assistance to make nutrition information easier to understand. Nutritional data comes from trusted sources like DOST-FNRI and USDA.
What is this food?
AI-assisted Octopus is a seafood protein. In a 100g serving, it’s low in calories (about 59 kcal) and provides protein with very little to no carbs or sugar.
Why it matters to health
AI-assisted Octopus can support muscle and satiety because it’s a protein food. It also has some healthy value from its low carbohydrate content, which fits well with a typical Filipino day of 3 meals plus 1–2 snacks. Health notes: it has a small amount of fat (about 0.6g) and some saturated fat (about 0.13g), plus cholesterol (about 28mg). It’s also relatively sodium-rich (about 363mg), so the way it’s cooked (e.g., salty sauces, bagoong, patis, or seasoning) matters. Enjoying it in balanced portions helps you get the benefits without overdoing sodium or saturated fat.
Healthier tips
AI-assisted - Choose cooking methods like boiled, grilled, or lightly sautéed instead of very salty sauces.
- Watch the sodium: go easy on patis, toyo, bagoong, and instant seasoning; add flavor with garlic, onions, calamansi, herbs, and spices.
- Portion guide: aim for about 1 palm-sized serving of octopus per meal, then balance with 1–2 cups of vegetables and a sensible serving of rice or carbs.
- If you’re having octopus as a snack, pair it with fruit or veggies (not just salty sides) to keep your day balanced.
Common Filipino dishes
Grilled pusit at octopus, Octopus adobo, Sinigang na octopus, Tinolang octopus, Octopus sisig
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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