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Octopus nutrition in one line: a 3-ounce serving of cooked octopus has about 139 calories and 25 grams of protein in USDA data, with very little fat and a B12 content more than twelve times the Daily Value. It also supplies more than the Daily Value for selenium and close to half for iron. The points to weigh are sodium, about a sixth of the Daily Value per serving, and how the octopus is cooked and sauced. Below are the USDA numbers for raw and cooked octopus, how octopus compares with squid and other shellfish, and what is and is not known about mercury and allergies.
Peptide Labs does not sell octopus or octopus products. This article is general nutrition information, not medical advice.
Key Takeaways
- Cooked octopus has about 139 calories and 25 grams of protein per 3 ounces in USDA data.
- The same serving lists about 30 micrograms of B12, more than twelve times the Daily Value.
- Selenium, iron, copper, zinc and vitamin B6 are also present in meaningful amounts.
- Fat is under 2 grams per serving; sodium is about 17% of the Daily Value.
- Octopus does not appear on the FDA and EPA fish advice chart, so it has no listed mercury group.
- Mollusks such as octopus are not one of the nine major food allergens under US labeling law.
Octopus nutrition facts from USDA
The table uses two USDA SR Legacy entries for common octopus: raw (FDC 174218) and cooked with moist heat (FDC 174249). Values are per 3 ounces (85 grams), the portion USDA lists, with the percent Daily Value based on FDA reference amounts. Cooking drives out water, so the cooked numbers are roughly double the raw ones for the same weight.
| Nutrient (per 3 oz) | Octopus, raw | Octopus, cooked (moist heat) |
|---|---|---|
| Calories | 70 | 139 |
| Protein | 12.7 g (25% DV) | 25.3 g (51% DV) |
| Total fat | 0.9 g (1% DV) | 1.8 g (2% DV) |
| Carbohydrate | 1.9 g (1% DV) | 3.7 g (1% DV) |
| Cholesterol | 41 mg (14% DV) | 82 mg (27% DV) |
| Sodium | 196 mg (9% DV) | 391 mg (17% DV) |
| Vitamin B12 | 17.0 mcg (708% DV) | 30.6 mcg (1,275% DV) |
| Selenium | 38.1 mcg (69% DV) | 76.2 mcg (138% DV) |
| Iron | 4.5 mg (25% DV) | 8.1 mg (45% DV) |
| Copper | 0.37 mg (41% DV) | 0.63 mg (70% DV) |
| Zinc | 1.4 mg (13% DV) | 2.9 mg (26% DV) |
| Vitamin B6 | 0.31 mg (18% DV) | 0.55 mg (32% DV) |
| Potassium | 298 mg (6% DV) | 536 mg (11% DV) |
| EPA + DHA (omega-3) | 0.13 g | 0.27 g |
Source: USDA FoodData Central, SR Legacy, FDC 174218 and 174249. The cooked entry also lists phosphorus at 19% of the Daily Value, niacin at 20% and choline at 13%.
Octopus protein and calories
Octopus protein is the headline. In the cooked USDA entry, protein makes up about 73% of the calories, and the serving delivers about half of the Daily Value of 50 grams. Fat is under 2 grams and saturated fat is under half a gram, so octopus sits with lean seafood rather than with fatty fish such as sardines. For a wider view of protein sources, see our guide to high protein foods.
Octopus calories depend mostly on preparation. Plain cooked octopus is around 139 calories per 3 ounces in USDA data. Grilling with oil, frying, or serving it in an oily dressing adds calories that the USDA entry does not include. The Dietary Guidelines for Americans 2025-2030 suggest swapping deep-fried cooking for baked, broiled, roasted, stir-fried or grilled methods, which applies to seafood as much as anything else.
B12, selenium, iron and other minerals
Octopus is one of the richest vitamin B12 sources in USDA data. The cooked USDA entry lists 30.6 micrograms per 3 ounces against an FDA Daily Value of 2.4 micrograms. Cooked Pacific oysters list about 1,020% of the Daily Value in the same weight; our B12 foods guide compares the full list, and the vitamin B12 article covers why the nutrient matters.
- Selenium: 138% of the Daily Value per cooked serving. Our selenium guide explains the reference values.
- Iron: 45% of the Daily Value. Iron from animal foods is the heme form; see foods high in iron for how it compares with plant iron.
- Copper and zinc: 70% and 26% of the Daily Value. Oysters supply far more zinc; octopus is a moderate source. See foods high in zinc.
- Vitamin B6 and niacin: 32% and 20% of the Daily Value.
Octopus is not a major source of omega-3 fats. The cooked entry lists about a quarter of a gram of EPA plus DHA per serving, well below fatty fish. Our omega-3 guide lists richer sources.
Is octopus healthy? What to weigh
Is octopus healthy? On the numbers, it is a lean, protein-dense seafood with a strong vitamin and mineral profile. Whether it fits a given diet depends on a few practical points rather than on the octopus itself.
Sodium
The cooked USDA entry lists 391 milligrams of sodium per 3 ounces, about 17% of the FDA Daily Value, before any salt, soy sauce or marinade. If you are watching sodium on a clinician’s advice, our low sodium foods guide has context.
Cholesterol
Cooked octopus lists 82 milligrams of cholesterol per serving in USDA data, about 27% of the Daily Value, which is much lower than squid. Our guide to foods high in cholesterol explains how dietary cholesterol is viewed today.
Mercury
The FDA and EPA advice about eating fish, written for people who are or may become pregnant, breastfeeding parents and children ages 1 to 11, sorts many species into mercury groups. Octopus is not on that chart at all, so there is no official FDA group to report for it. Squid is on the chart, in the lowest-mercury group; see our squid nutrition article.
Purines
People who have been told to limit purines often ask about seafood. We did not find a primary USDA value for octopus purines, so we make no claim here; our foods high in purines article covers the topic and the right person to ask is your clinician.
Allergy and food safety
Octopus is a mollusk, the same group USDA uses for squid, clams, oysters and mussels. Under US law the nine major food allergens include crustacean shellfish such as crab, lobster and shrimp, and FDA’s allergen guidance states that molluscan shellfish are not a major food allergen. That is a labeling rule: packaged foods do not have to declare mollusks the way they declare crustaceans. It is not a statement that octopus is safe for someone with a shellfish allergy. Anyone with a seafood allergy should ask an allergist before eating octopus.
For safe handling, FDA says most seafood should be cooked to an internal temperature of 145°F, and that pregnant women, young children, older adults and people with weakened immune systems should avoid raw or undercooked fish or shellfish.
Octopus compared with squid and other shellfish
| Per 3 oz, cooked (USDA) | Calories | Protein | B12 (% DV) | Cholesterol (% DV) |
|---|---|---|---|---|
| Octopus, moist heat (174249) | 139 | 25.3 g | 1,275% | 27% |
| Squid, fried (171982) | 149 | 15.2 g | 44% | 74% |
| Mussels, moist heat (174217) | 146 | 20.2 g | 850% | 16% |
| Oysters, Pacific, moist heat (174250) | 139 | 16.1 g | 1,020% | 28% |
USDA has no cooked squid entry other than fried, so the squid row includes batter and oil. Even so, octopus stands out for protein per serving and for B12. Squid is far higher in cholesterol and copper. The squid article has the raw and fried calamari numbers.
Buying and cooking notes
Octopus is sold fresh, frozen, and precooked. Large octopus is often simmered first and then grilled or seared; small ones cook faster. Precooked and canned octopus vary in sodium, so the Nutrition Facts label on the package is the number to use rather than the USDA entry.
Frequently Asked Questions
How much protein is in octopus?
USDA lists about 25 grams of protein in 3 ounces of cooked octopus, roughly half of the 50 gram Daily Value, and about 13 grams in the same weight raw.
How many calories are in octopus?
About 139 calories per 3 ounces cooked with moist heat and about 70 raw in USDA data. Oil, batter and sauces add more.
Is octopus healthy to eat?
It is lean and rich in protein, B12, selenium and iron. Sodium is moderate, and preparation matters more than the octopus itself.
Is octopus high in mercury?
Octopus is not listed on the FDA and EPA fish advice chart, so there is no official mercury group for it. Squid is listed in the lowest-mercury group.
Is octopus shellfish for allergy purposes?
Octopus is a mollusk. Mollusks are not one of the nine major food allergens under US labeling law, but people with seafood allergies should still ask an allergist before eating it.
Does octopus have omega-3?
A little. Cooked octopus lists about a quarter gram of EPA plus DHA per 3 ounces, far less than fatty fish like sardines.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Squid Nutrition: Calamari Nutrition, Fried vs Raw and Is Calamari Healthy?, B12 Foods: Animal, Fortified and Vegan Sources Ranked, High Protein Foods: USDA Values for Meat, Dairy and Plant Sources.