Octopus is a type of shellfish that serves as an important source of protein for many coastal communities around the world. This fascinating sea creature is also considered a delicacy in many cultures.

High in protein and rich in many essential vitamins and minerals, more and more people are adding octopus to their menu. Here is a look at the nutrition, health benefits, and uses of octopus.

Octopus Nutrition Facts

This delicacy is high in protein, low in fat, and provides many essential vitamins and minerals you need for good health. This nutrition information comes from the USDA for steamed octopus prepared with table salt.1

  • Calories: 163
  • Fat: 2g
  • Sodium: 711mg
  • Carbohydrates: 4g
  • Protein: 30g
  • Cholesterol: 95mg
  • Calcium: 106mg
  • Iron: 9.48mg
  • Zinc: 3.34mg
  • Selenium: 89mcg
  • Vitamin B12: 35.8mcg


Though not a significant source of carbohydrates, a 100-gram serving of steamed octopus has 4 grams of carbs. It contains no fiber or sugar. 


Octopus contains 2 grams of total fat per serving. This total fat is made up of 0.45 grams from saturated fat, 0.322 grams from monounsaturated fat, and 0.474 grams from polyunsaturated fat. 

Most of the fat in shellfish comes from unsaturated fats. The American Heart Association (AHA) says these types of fat may help lower cholesterol and improve health when part of a balanced eating plan.2

A 100-gram serving of octopus has 95 milligrams of cholesterol. However, the dietary guidelines from the AHA no longer provide limits on the consumption of dietary cholesterol.3 For most people, it is not the cholesterol in food that increases blood cholesterol, but the saturated fat. 


With 30 grams of protein in a 100-gram serving, steamed octopus is an excellent source of this essential nutrient. 

Vitamins and Minerals

Octopus has many essential vitamins and minerals, providing more than 20% of the daily value for iron, zinc, selenium, and vitamin B12 in a 3.5-ounce serving. It is also a source of calcium, phosphorus, potassium, and magnesium.

Depending on the preparation methods, octopus may be high in sodium.


Octopus contains 163 calories in a 100-gram serving. About 88% of the calories in the shellfish come from protein and the rest come from fat and carbs. 

Health Benefits

Octopus is a nutrient-dense food with a number of benefits when incorporated into a balanced eating plan. Here is an overview of the potential health benefits.