Calories
82 kcal
4% of Daily kcal · low-calorie
Protein
15 g
30% RDI
Fat
1 g
0.2g sat fat
Carbs
2.2 g
1% RDI
Sugar
0 g
0% RDI
Fiber
0 g
0% RDI
Salt
0.1 g
1% RDI
Whole Octopus
Whole Octopus is a popular seafood in Mediterranean, East Asian and coastal cuisines, enjoyed whole or as tentacles and arms in grilling, stewing, sashimi and more. It is known for its firm, slightly chewy texture and ability to take on bold marinades and char flavors. As a lean seafood, Whole Octopus provides 14.9g of protein per 100g and is low in total fat, making it a good protein-forward option for meals. It is also a notable source of vitamin B12, selenium and marine omega-3s, nutrients often valued in seafood. Nutritionally, Whole Octopus is prized for its high-quality amino acid profile and ability to promote satiety while contributing beneficial micronutrients found in seafood. Its nutrient pattern makes it a healthy choice when prepared simply (grilled, steamed or lightly sautéed) rather than deep-fried or heavily breaded.
Lactose free · Gluten free · Unprocessed · ~1.80€/100g
Kinome Health Grade
S+
Optimal
-
Nutrition
Macronutrients per selected portion. Derived from Octopus.
Nutrition quality
Scored against dietary guidelines. Tap rows for a deeper breakdown.
Composite score - weighted by current nutrition science
S+ · 10.0 / 10
Recipes featuring Whole Octopus
Top-rated recipes across the kinome library.
Frequently asked
Q.01Is Whole Octopus healthy?
Yes, Whole Octopus is exceptionally healthy, earning an S Health Grade. It has a strong fat quality profile.
Q.03What NOVA processing level is Whole Octopus?
Whole Octopus is NOVA 1 - Unprocessed.
Q.05Is Whole Octopus lactose free?
Yes, Whole Octopus is lactose free.
Q.02What are the macros in Whole Octopus?
100g of Whole Octopus contains 82 kcal, 14.9g protein, 2.2g carbohydrates, 1g fat, and 0g fiber.
Q.04Is Whole Octopus gluten free?
Yes, Whole Octopus is gluten free.
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