Nutrition facts · Fish and seafood
Calories in Octopus (cooked)
Cooked octopus has 164 calories per 100 g, and a 3 oz (85 g) serving has 139 calories. Most of those calories come from protein, at 29.8 g per 100 g, with only 4.4 g carbs and 2.1 g fat.
Calories come from: Carbs 11% · Fat 12% · Protein 77%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 164 kcal | 29.8 g | 4.4 g | 2.1 g |
| 3 oz | 85 g | 139 kcal | 25.3 g | 3.7 g | 1.8 g |
Full nutrition (Per 100 g)
| Calories | 164 kcal |
|---|---|
| Protein | 29.8 g |
| Carbohydrates | 4.4 g |
| of which sugars | 0 g |
| Fiber | 0 g |
| Fat | 2.1 g |
| of which saturated | 0.5 g |
| Sodium | 460 mg |
What changes the calories
- Octopus shrinks a lot as it cooks and loses water, so the same piece weighs less cooked than raw and has more calories per gram once cooked.
- Grilling or braising with olive oil or butter adds the calories of whatever fat clings to the octopus.
- Frying, especially with a batter or breading, adds calories from both the coating and the oil it absorbs.
- Sauces, marinades and dressings, such as in octopus salads or stews, can add noticeably to the total.
Tips for logging it accurately
- Weigh octopus after cooking and log it as cooked, since the figures here are for cooked octopus.
- Log any oil, butter, sauce or dressing separately so those calories are not missed.
- In BerryFit, snap a photo of your plate to log it quickly, then adjust the portion if you weighed it.
Log Octopus (cooked) in seconds
Snap a photo of your meal or search for Octopus (cooked) in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in 3 oz of cooked octopus?
A 3 oz (85 g) serving of cooked octopus has 139 calories, with 25.3 g protein, 3.7 g carbs and 1.8 g fat.
Is octopus high in protein?
Yes. Cooked octopus has 29.8 g protein per 100 g, and protein supplies most of its calories.
Does octopus have carbs?
It has a small amount, 4.4 g per 100 g cooked, with no fiber or sugar.
How does octopus compare to other seafood in calories?
At 164 calories per 100 g cooked, octopus is close to cooked carp (162) and cooked mussels (172), a bit higher than cooked clams (148), and lower than cooked trout (190).
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Mollusks, octopus, common, cooked, moist heat, FDC ID 174249); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
