Octopus Nutrition Benefits and Facts

Nutritional summary

Octopus is a nutrient-dense cephalopod (a class of mollusks including squid and cuttlefish) that is notably high in iron and zinc compared to many other aquatic foods .
Regular consumption of fish and seafood as part of a healthy dietary pattern is consistently linked to a reduced risk of cardiovascular mortality, coronary heart disease, and stroke .
Systematic reviews indicate that including seafood in a balanced diet is associated with a lower risk of depression, though researchers note that more clinical trials are needed to confirm the exact nature of this relationship .
While octopus is a lean protein source, it is categorized as a potential allergen within the mollusk phylum, which also includes shellfish like mussels and clams .

Interesting fact

Octopuses have three hearts and blue blood, a biological adaptation that allows them to transport oxygen efficiently in cold, low-oxygen ocean environments.

Standout nutrients

EPIC

SOURCE

Vitamin B12

EPIC

SOURCE

Selenium

ELITE

SOURCE

Copper

ACE

SOURCE

Iodine

116

kcal per 100g

Protein15.8g

Fat5.05g

Carbs6.95g

Fiber0.17g

Sugar0.10g

Fat breakdown

Polyunsat1.94g

Monounsat1.74g

Saturated0.81g

Seasonality

JanFebMarAprMayJunJulAugSepOctNovDec

PeakIn seasonOther months

Diet

PescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Moderate

Impact varies significantly by catch method and local population management.

Confidencemedium

Storage

Refrigerate

1–2 days

Store in the coldest part of the fridge

Freeze

3–6 months

Freezing can help tenderize the muscle fibers

Flavour

Data & Sources

Harmonized from 3 validated sources

French Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

A systematic review and meta-analysis of dietary patterns and ...

[2]www.sciencedirect.comsciencedirect.com

[PDF] Healthy Living Guide 2020-2021 - The Nutrition Source

[3]nutritionsource.hsph.harvard.edu

Nutrient density and affordability of aquatic foods in the FAO uFISH database assessed using Nutrient Rich Food (NRF) indices - PMC

[5]pmc.ncbi.nlm.nih.gov

Exploring the Complexities of Seafood: From Benefits to Contaminants - PMC

[9]pmc.ncbi.nlm.nih.gov

Nutritional Importance of Selected Fresh Fishes, Shrimps and ... - PMC

[10]pmc.ncbi.nlm.nih.gov

Seafood Intake as a Method of Non-Communicable Diseases (NCD) Prevention in Adults - PMC

[11]pmc.ncbi.nlm.nih.gov

Advice about Eating Fish - FDA

[12]www.fda.govfda.gov

Coverage

Nutrients

FoodCompass

92.5

Version

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