Seafood · SOURCE-BASED NUTRITION
Octopus nutrition facts
Survey (FNDDS)
Octopus. Nutrient values are reported by USDA FoodData Central for the stated 100 g basis.
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Nutrition for your portion
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MEASURED VALUES
Key nutrition facts
For 100 g
COMPLETE PROFILE
All available nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 226 kcal | — |
| Protein | 13.2 g | 26.4% |
| Carbohydrate, by difference | 13.4 g | 4.9% |
| Total lipid (fat) | 13 g | 16.7% |
| Fiber, total dietary | 0.5 g | 1.8% |
| Total Sugars | 0.2 g | — |
| Fatty acids, total saturated | 1.84 g | 9.2% |
| Cholesterol | 43 mg | 14.3% |
| Sodium, Na | 518 mg | 22.5% |
| Potassium, K | 290 mg | 6.2% |
| Calcium, Ca | 55 mg | 4.2% |
| Iron, Fe | 4.92 mg | 27.3% |
| Magnesium, Mg | 28 mg | 6.7% |
| Phosphorus, P | 164 mg | 13.1% |
| Zinc, Zn | 1.43 mg | 13% |
| Copper, Cu | 0.36 mg | 39.8% |
| Selenium, Se | 37.2 µg | 67.6% |
| Vitamin A, RAE | 35 µg | 3.9% |
| Vitamin C, total ascorbic acid | 3 mg | 3.3% |
| Vitamin D (D2 + D3) | 0 µg | 0% |
| Vitamin E (alpha-tocopherol) | 3.16 mg | 21.1% |
| Vitamin K (phylloquinone) | 12 µg | 10% |
| Thiamin | 0.17 mg | 13.8% |
| Riboflavin | 0.1 mg | 7.8% |
| Niacin | 2.54 mg | 15.9% |
| Vitamin B-6 | 0.26 mg | 15.2% |
| Folate, DFE | 47 µg | 11.8% |
| Vitamin B-12 | 13 µg | 542% |
| Choline, total | 56.3 mg | 10.2% |
| Alcohol, ethyl | 0 g | — |
| Caffeine | 0 mg | — |
| Carotene, alpha | 0 µg | — |
| Carotene, beta | 0 µg | — |
| Cryptoxanthin, beta | 0 µg | — |
| Fatty acids, total monounsaturated | 5.17 g | — |
| Fatty acids, total polyunsaturated | 4.81 g | — |
| Folate, food | 14 µg | — |
| Folate, total | 33 µg | — |
| Folic acid | 20 µg | — |
| Lutein + zeaxanthin | 10 µg | — |
| Lycopene | 0 µg | — |
| MUFA 16:1 | 0.1 g | — |
| MUFA 18:1 | 4.96 g | — |
| MUFA 20:1 | 0.1 g | — |
| MUFA 22:1 | 0.01 g | — |
| PUFA 18:2 | 4.1 g | — |
| PUFA 18:3 | 0.52 g | — |
| PUFA 18:4 | 0.02 g | — |
| PUFA 20:4 | 0.03 g | — |
| PUFA 20:5 n-3 (EPA) | 0.06 g | — |
| PUFA 22:5 n-3 (DPA) | 0.01 g | — |
| PUFA 22:6 n-3 (DHA) | 0.06 g | — |
| Retinol | 35 µg | — |
| SFA 10:0 | 0 g | — |
| SFA 12:0 | 0 g | — |
| SFA 14:0 | 0.03 g | — |
| SFA 16:0 | 1.31 g | — |
| SFA 18:0 | 0.4 g | — |
| SFA 4:0 | 0 g | — |
| SFA 6:0 | 0 g | — |
| SFA 8:0 | 0 g | — |
| Theobromine | 0 mg | — |
| Vitamin E, added | 0 mg | — |
| Water | 58.2 g | — |
MEASURED NUTRIENT ROLES
Top nutrients that support the body
For 100 g, the strongest Daily Value contributions among nutrients available in this record are Vitamin B12 (542% DV), Selenium (67.6% DV) and Copper (39.8% DV). The cards explain the normal roles of those nutrients, not a treatment effect of the food.
Vitamin B12: blood cells and nerves
This amount provides 13 µg. Vitamin B12 supports healthy blood cells, DNA synthesis and normal nervous-system function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceSelenium: thyroid and antioxidant defense
This amount provides 37.2 µg. Selenium supports thyroid hormone metabolism, DNA synthesis and protection from oxidative damage. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceCopper: iron metabolism and nerves
This amount provides 0.36 mg. Copper supports energy production, connective tissue, iron metabolism, and normal nervous and immune function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceIron: oxygen transport
This amount provides 4.92 mg. Iron is needed for hemoglobin and myoglobin, which carry oxygen, and supports growth and neurological development. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceVitamin E: antioxidant and immune function
This amount provides 3.16 mg. Vitamin E acts as an antioxidant and supports normal immune function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceNiacin (B3): energy and cell function
This amount provides 2.54 mg. Niacin helps enzymes convert food into energy and supports normal cell function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMEASURED CONTRIBUTIONS AND REVIEWED RECORDS
Food-specific benefits & evidence
High in Vitamin B12
This amount provides 13 µg. Vitamin B12 supports healthy blood cells, DNA synthesis and normal nervous-system function. This is a measured nutrient contribution, not proof that the food prevents or treats disease.
Read the nutrient referenceTRANSPARENCY
Food data sources
- FoodData CentralU.S. Department of Agriculture, Agricultural Research Service
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