Octopus Nutrition Facts, Calories and Top 11 Health Benefits

Is Octopus Good for You?

Yes, octopus is undeniably a healthy food choice. It stands out as a source of lean protein, which means it delivers a high amount of protein with minimal calories, fat, and carbohydrates. For instance, a 3-ounce (85-gram) serving of cooked octopus packs an impressive 25 grams of protein yet contains only 139 calories and roughly 2 grams of fat (Snyder, 2022). It is loaded with a wide array of essential vitamins and minerals that are vital for numerous bodily functions.

This article provides a comprehensive look at the world of octopus nutrition, updated as of August 2025. We will explore the incredible health benefits of octopus, its detailed nutrition facts, potential risks and side effects, and suitable substitutes. Furthermore, we’ll cover popular octopus diets, proper storage tips, healing octopus home remedies, its role in weight management, and its use for specific health conditions.

Incredible Health benefits of Octopus

Octopus is far more than an exotic menu item; it’s a nutritional powerhouse. The health advantages detailed below are not just anecdotal; they are backed by scientific research and data, highlighting the potent combination of vitamins, minerals, and healthy fats that this marine creature offers.

1. Promotes Heart Health

Octopus is an excellent source of omega-3 fatty acids, often called “good fats,” which are strongly associated with numerous heart-healthy benefits (Mikstas, 2024). These fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), help lower blood pressure and reduce the buildup of plaque in arteries, thereby decreasing stress on the heart. A single 100-gram serving of steamed octopus provides 0.38 grams of these crucial omega-3s (Corleone, 2022).

In addition, octopus contains taurine, an amino acid that research shows can further protect cardiovascular health by helping to lower both blood pressure and cholesterol levels (Victory Farms, 2024).

2. A Powerhouse of Lean Protein

Lean protein is essential for building muscle, repairing tissues, and supporting overall metabolic health without contributing excess calories from fat. Packing over 25 grams of protein for just under 140 calories, octopus perfectly fits the description of a high-quality lean protein (Snyder, 2022).

While octopus does contain some cholesterol, at about 82 mg per 3-ounce serving, it is still less than what is found in other popular shellfish like squid and shrimp. Modern nutritional science has shifted its focus, indicating that dietary cholesterol from nutrient-dense foods like seafood has less impact on blood cholesterol levels than the saturated fats found in foods like red meat (Manettas, n.d.).

3. Supports Cognitive Health

The nutrients in octopus provide significant benefits for brain function. It is a good source of magnesium, a mineral that studies have found supports healthy brain activity, enhances memory, and aids learning processes. This support may help lower the risk of degenerative cognitive diseases such as dementia (Mikstas, 2024).

The omega-3 fatty acids present in octopus also play a vital role in protecting cognitive function as we age (Snyder, 2022). Moreover, octopus is exceptionally rich in Vitamin B12, a nutrient critical for the proper functioning of the nervous system and the maintenance of healthy brain function (Manettas, n.d.).

4. May Have Antidepressant Properties

The unique nutritional makeup of octopus may contribute to better mental well-being. Diets that are rich in omega-3 fatty acids from seafood have been linked to a reduction in the symptoms associated with major depressive disorder (Snyder, 2022).

Interestingly, the potential antidepressant effects are not limited to omega-3s. A scientific study analyzed various foods for their concentration of 12 different antidepressant nutrients, including iron, zinc, selenium, and B vitamins. In this analysis, octopus was ranked sixth among the top antidepressant foods (Mikstas, 2024).

5. Possesses Anticancer Properties

Certain compounds found in octopus have shown potential in the fight against cancer. The amino acid taurine, for instance, has been observed to have anti-cancer and antiviral effects, primarily by helping to reduce inflammation and protecting cells from the oxidative damage that is often linked to cancer (Manettas, n.d.).

Octopus is also a rich source of other powerful antioxidants that may help lower cancer risk, including selenium and vitamin B12. Scientific evidence suggests that deficiencies in these specific nutrients are often associated with an increased risk for certain types of cancer (Mikstas, 2025).

6. Boosts Immune Function

A strong immune system depends on a variety of essential nutrients to operate at its peak. Octopus is a fantastic source of many of these key nutrients, including protein, zinc, selenium, and vitamin B12 (Corleone, 2022).

Selenium is particularly important, as it plays a crucial role in regulating immune responses and also functions as a potent antioxidant, protecting cells from damage (Manettas, n.d.). A single 3-ounce serving of octopus provides an astounding 139% of the Daily Value for selenium (Snyder, 2022).

7. May Improve Male Fertility

Diet can have a direct impact on male fertility, with poor semen quality being a common issue (Corleone, 2022). Nutritional intake can play a significant role in addressing this.

Research, including a systematic review published in Human Reproduction Update, has shown that diets high in omega-3 fatty acids and antioxidants like zinc and selenium can improve semen quality and overall male fertility (Omegagoldenfertility, n.d.). Octopus is a food that provides all of these critical nutrients in abundance.

8. Aids in Weight Management

For those looking to manage their weight, octopus is an excellent food choice. Its high protein content promotes a feeling of fullness, or satiety, which can help reduce overall calorie intake by preventing overeating (Mikstas, 2024).

Being low in fat and calories, octopus allows you to get essential nutrients and a substantial amount of protein without compromising a calorie-controlled diet. Swapping higher-fat proteins for lean seafood like octopus can be an effective strategy for weight management.

9. Helps Prevent Anemia

Octopus is incredibly rich in iron, a mineral that is essential for producing hemoglobin, the protein in red blood cells that carries oxygen throughout the body. A deficiency in iron can lead to anemia, a condition characterized by fatigue and weakness.

A single 3-ounce (85-gram) serving of octopus supplies about 45% of the Daily Value for iron, making it a powerful food for preventing iron-deficiency anemia (Snyder, 2022).

10. Supports Energy Production

Feeling sluggish can often be a sign of a nutrient gap. Octopus is loaded with B vitamins, especially Vitamin B12, providing an incredible 1,275% of the DV per serving (Corleone, 2022). Vitamin B12 is crucial for converting the food you eat into usable energy.

Additionally, octopus is a great source of copper, offering 70% of the DV per serving (Victoryfarms, 2024). Copper is essential for iron absorption and plays a key role in energy metabolism, helping your body function efficiently.

11. Strengthens Bones and Teeth

Maintaining strong bones requires more than just calcium. Octopus is a good source of several bone-healthy minerals, including calcium, magnesium, and phosphorus. Phosphorus, in particular, works closely with calcium to build strong bones and teeth (Manettas, n.d.).

A 100-gram portion of octopus contains 106 mg of calcium (Corleone, 2022), while an 85-gram serving provides 19% of the DV for phosphorus (Snyder, 2022). Including octopus in your diet contributes to the mineral foundation needed for lifelong skeletal health.

Octopus Nutrition Facts

The extensive health benefits of octopus are best understood by examining its impressive nutritional profile, which is analyzed in detail below.

Octopus Nutrition Table

The following table breaks down the core nutritional values for cooked octopus, both per a standard 3-ounce (85g) serving and per 100 grams. This data highlights its status as a high-protein, low-fat food.

How many calories are in octopus?

Octopus is a low-calorie food. A standard 3-ounce (85g) serving of cooked octopus contains approximately 139 calories, which is only about 7% of the recommended daily intake for an average adult. A larger 100-gram portion contains 163 calories. To burn off the 163 calories from a 100-gram serving, an average 155-pound person would need to jog for about 18-20 minutes or walk briskly for about 30-35 minutes.

How much protein is in octopus?

Octopus is an exceptional source of high-quality, lean protein. A 100-gram portion provides a massive 30 grams of protein, which accounts for 60% of the Daily Recommended Intake (DRI). A smaller 85-gram serving still offers 25.5 grams of protein (51% DRI). This makes it an ideal food for muscle repair, growth, and maintaining a feeling of fullness.

How many carbs are in octopus?

Octopus contains a minimal amount of carbohydrates. A 100-gram serving has just 4.4 grams of carbs and contains no fiber or sugar. This extremely low carbohydrate content makes octopus a suitable choice for low-carb and ketogenic diets.

How much fat is in octopus?

Octopus is very low in fat, with only 2.1 grams per 100-gram serving. The majority of this fat is the healthy unsaturated kind, including essential omega-3 fatty acids.

Is octopus high in cholesterol?

Octopus contains 95 mg of cholesterol per 100 grams, which is about 32% of the DRI. While this number might seem high, current research indicates that dietary cholesterol from nutritious foods has less impact on blood cholesterol levels for most people than the consumption of saturated and trans fats. The low saturated fat content in octopus makes it a heart-healthy choice when eaten in moderation.

Minerals in octopus

Octopus is packed with essential trace minerals that are vital for human health. It is particularly rich in selenium, copper, iron, and zinc, which are crucial for immune function, energy production, and antioxidant defense.

The mineral profile of octopus is remarkable. A single serving provides more than the entire day’s requirement for selenium and over two-thirds of the copper needed. It also makes a significant contribution to your daily iron and zinc needs.

Vitamins in octopus

The vitamin content in octopus is just as impressive, especially its B-vitamin profile. These vitamins are essential for converting food into energy, brain function, and creating DNA and red blood cells.

The most astounding nutritional fact about octopus is its Vitamin B12 content, with one serving providing over twelve times the daily requirement. This makes it one of the richest natural sources of this essential vitamin.

Octopus Risks and Side Effects

While octopus is highly nutritious, there are a few risks to consider. The most significant is a shellfish allergy. Octopus is a cephalopod, a type of mollusk, and people with allergies to other shellfish like shrimp, crab, or clams may have a reaction to octopus. Symptoms can range from mild hives to severe anaphylaxis.

Another consideration is its sodium content. A 3-ounce serving of cooked octopus can contain up to 25% of the daily recommended salt intake even before any extra seasoning is added. Individuals who are sensitive to salt or have high blood pressure should consume it in moderation.

The method of preparation also matters. Deep-fried octopus, while popular, adds significant calories and unhealthy fats, which are linked to negative health outcomes like heart disease and diabetes. Grilling, steaming, or braising are much healthier cooking methods.

Finally, like many forms of seafood, there is a potential risk of heavy metal contamination, such as mercury or lead, from polluted waters. It is recommended that pregnant women, nursing mothers, and young children limit their intake of most shellfish. Choosing octopus from sustainable and reputable sources can help mitigate this risk.

Debunking myths about octopus

Myth: Octopuses are aggressive and dangerous to humans.
Fact: This is a myth largely fueled by sea monster legends. In reality, octopuses are not interested in humans as prey and bites are exceptionally rare. They are shy creatures that typically hide or flee from danger. The one truly dangerous species, the Greater Blue-Ringed Octopus, possesses a deadly neurotoxin but is not aggressive. There have only been a handful of recorded deaths from its bite in the last century, almost all occurring when the animal was handled or stepped on.

Myth: Octopus wrestling was a common and fair sport.
Fact: Octopus wrestling, a spectator “sport” popular in the Pacific Northwest in the mid-20th century, was far from a fair fight. The activity involved a diver forcibly pulling an octopus from its den and dragging it to the surface to be weighed. It was a harmful and unethical practice that caused immense stress to these intelligent animals and has since been made illegal.

Octopus Substitutes

For those seeking alternatives due to allergies, dietary choices, or availability, several excellent substitutes can mimic the texture and culinary role of octopus.

The table below compares the nutritional basics of octopus with its most common substitutes.

Squid is the closest relative and substitute. To prepare, it should be cooked very quickly over high heat (like in fried calamari) or slow-braised to prevent it from becoming tough. Its primary benefit is its similar texture and lower cost. However, its flavor is milder than octopus, and its texture is generally firmer.

Cuttlefish offers a slightly sweeter and more complex flavor than squid. It works well in slow-cooked dishes like stews and braises, which help to tenderize its dense meat. The main drawback is that it can be even tougher than squid if not cooked properly, requiring careful preparation.

Shrimp is a versatile and widely available option. Its naturally sweet flavor and snappy, pleasant texture make it a great addition to salads or pasta where octopus might be used. The benefit of using shrimp is its familiarity and quick cooking time. The downside is that its flavor and texture are distinctly different from octopus, so it serves more as a functional replacement than a direct imitation.

King Oyster Mushrooms are a fantastic plant-based alternative. When their thick stems are sliced into rings and scored, they can uncannily replicate the look and chewy texture of octopus, especially when grilled or pan-seared. The benefit is that this option is vegan, sustainable, and ethical. The drawback is its significantly lower protein content and earthy flavor, which requires bold seasonings like garlic, lemon, and paprika to steer it toward a more oceanic taste.

Popular Octopus Diets

How to add octopus safely into your diet? Choosing the right diet is important to ensure that you are meeting your nutritional needs while also enjoying the foods you eat. Here are a few of the available octopus-friendly diet options:

1. The Mediterranean Diet
2. The Pescatarian Diet
3. The Paleo Diet
4. The Ketogenic (Keto) Diet

The Mediterranean Diet is widely regarded as one of the healthiest eating patterns. It focuses on whole foods, with an emphasis on fruits, vegetables, nuts, legumes, whole grains, fish, and seafood, with olive oil as the primary source of fat. Octopus fits perfectly into this diet, often grilled or braised and served with herbs, lemon, and olive oil. Its benefits are well-documented, promoting heart and brain health, but it does require a commitment to home cooking.

A Pescatarian Diet is essentially a vegetarian diet that incorporates fish and other seafood, making octopus a staple protein source. This diet is excellent for obtaining lean protein and heart-healthy omega-3 fatty acids. The main consideration is to vary seafood sources to minimize the potential risk of over-exposure to heavy metals like mercury from certain types of fish.

The Paleo Diet, or “caveman diet,” focuses on consuming foods that were available to our hunter-gatherer ancestors. This includes lean meats, fish, fruits, vegetables, nuts, and seeds, while avoiding grains, legumes, dairy, and processed foods. Octopus is an excellent protein choice for this diet. While it promotes eating whole foods, its restrictive nature can make it difficult to follow long-term and may lead to deficiencies in nutrients like calcium.

On the Ketogenic Diet, the goal is to consume very few carbohydrates and a high amount of fat to shift the body into a state of ketosis, where it burns fat for fuel. Since octopus has virtually zero carbs and is high in protein, it is a fantastic food for the keto diet, provided it’s prepared with healthy fats like olive oil. However, this diet is extremely restrictive and should be approached with caution and preferably under medical guidance.

How to Cook Octopus?

Cooking octopus is all about achieving a tender texture, which requires a bit of patience. The right cooking method can turn this sea creature into a culinary delight while preserving its nutrients.

Boiling or simmering is the most fundamental step to tenderize octopus. Gently simmer a whole octopus in water for 45 minutes to 2 hours, depending on its size. The key is a low, gentle heat (around 190-200°F), not a rolling boil, which can make the meat tough. To test for doneness, a knife should slide easily into the thickest part of a tentacle. While some water-soluble nutrients like B vitamins can leach into the water, you can minimize this by using the flavorful cooking liquid to make a sauce or stew.

Grilling is a fantastic way to finish pre-boiled octopus. After boiling and cooling, brush the tentacles with olive oil and grill over medium-high heat for just 3-4 minutes per side. This method adds a delicious smoky char and a crispy exterior while the inside remains tender. Because the cooking time is short, nutrient loss is minimal. This method is healthier than frying as it requires little added fat.

Braising is a slow-cooking method that results in incredibly tender and flavorful octopus. Nestle a pre-blanched octopus in a Dutch oven with herbs, spices, and a small amount of liquid, then cook at a low temperature (around 200°F) for 3 to 4 hours. This method is excellent for infusing the meat with flavor, and because it cooks in its own juices and added liquid, very few nutrients are lost.

Using an Instant Pot is a modern shortcut to tender octopus. Cooking the octopus on high pressure for about 15-22 minutes can achieve the same tenderness as hours of simmering. This method is fast and efficient, and since it’s a sealed environment, it retains more nutrients compared to boiling.

For pre-cooked or tinned octopus, searing in a hot pan is the perfect technique. Pat the octopus pieces dry and sear them in olive oil for 2-3 minutes until golden brown and crisp. This method is used in the Weeknight Octopus Pasta recipe and is a quick way to add texture and flavor without significant nutrient degradation.

Easy Octopus Recipes

These simple recipes can help you easily increase your octopus intake without sacrificing flavor or spending hours in the kitchen.

Breakfast ideas with octopus

A savory Octopus and Potato Hash can start your day with a boost of protein. Simply dice pre-cooked octopus and pan-fry it with potatoes, onions, and bell peppers. Top with a fried or poached egg for a complete and satisfying meal.

The Octopus Omelet or Frittata is another excellent option. Chop cooked octopus and add it to your favorite omelet or frittata recipe along with feta cheese, spinach, and tomatoes for a Mediterranean-inspired breakfast.

Lunch ideas with octopus

A classic Grilled Octopus Salad is a light yet fulfilling lunch. Toss chilled, pre-boiled, and grilled octopus tentacles with mixed greens, cherry tomatoes, cucumber, red onion, and a simple lemon-herb vinaigrette.

Octopus Ceviche offers a refreshing and no-cook option if you’re using pre-cooked octopus. Chop the octopus into bite-sized pieces and marinate it in a mixture of lime juice, red onion, cilantro, and jalapeño. Serve chilled with tortilla chips or on lettuce cups.

Dinner ideas with octopus

A quick Weeknight Octopus Pasta is a pantry-friendly meal. Sauté pieces of tinned octopus until crispy, then build a simple sauce with garlic, white wine, and butter. Toss with linguine and fresh parsley for a dinner that’s ready in under 30 minutes.

The Greek-style Octopus stew, or Xtapodi, is a hearty and flavorful dinner. Braise octopus with red wine vinegar, tomatoes, and onions until tender. The rich, savory sauce is perfect for sopping up with crusty bread.

Simple tips to add octopus to your diet

For those who are too busy to implement the previous meal ideas, here are some simple tips to easily add octopus to your diet:

• Keep canned or tinned octopus in your pantry for a quick protein addition to salads, pasta, or rice bowls.
• Buy pre-cooked and frozen octopus tentacles, which can be thawed and quickly grilled or pan-seared.
• Chop cooked octopus and stir it into your favorite store-bought pasta sauce during the last few minutes of heating.
• Add bite-sized pieces of cooked octopus to seafood soups or stews for extra protein and texture.
• Use grilled octopus tentacles as a simple, elegant appetizer, drizzled with olive oil and a squeeze of lemon.
• Mix chopped octopus into a bean salad or a grain bowl for a quick and nutritious lunch.

Octopus Storage Tips

Knowing how to cook octopus is only part of the equation; it is just as important to understand proper storage tips to keep this delicate seafood fresh and make your meals last longer.

Shelf life of octopus

• At room temperature: Seafood should never be left at room temperature. Bacteria can multiply rapidly, so it should be refrigerated immediately after purchase.
• In the refrigerator: Fresh octopus will keep for up to 1-3 days. It is best to cook it as soon as possible, ideally within the first two days.
• In the freezer: Properly frozen raw octopus can be stored for up to 3-6 months for the best quality. While it can remain safe to eat for longer, its texture may begin to degrade after this period.

How to store octopus?

Proper storage begins the moment you buy it. The goal is to keep the octopus as cold as possible without freezing it (if you plan to use it fresh) and to protect it from air exposure, which can dry it out and lead to spoilage. An airtight container or vacuum-sealed bag is your best friend for both refrigeration and freezing.

When handling octopus, always ensure your hands and utensils are clean to prevent cross-contamination. If your fishmonger has not cleaned it for you, be sure to remove the beak, eyes, and internal organs before storing. This removes potential sources of bacteria and off-flavors.

How to refrigerate octopus?

To maintain the freshness of octopus in the refrigerator, follow these simple steps.

1. Place the fresh octopus in an airtight container or a vacuum-sealed bag. This prevents it from absorbing odors from other foods.
2. Store it in the coldest part of your refrigerator, which is typically the back of the bottom shelf. The ideal temperature is between 32–34°F (0–1°C).
3. For maximum freshness, place the container on a bed of crushed ice in a larger bowl and replace the ice daily.
4. Use the refrigerated octopus within 1-2 days for the best taste and texture.

How to freeze octopus?

Freezing is an excellent way to preserve octopus and has the added benefit of helping to tenderize the meat.

1. Ensure the octopus is thoroughly cleaned. Rinse it under cold water and remove the beak and innards if necessary.
2. Pat the octopus completely dry with paper towels.
3. Wrap the octopus tightly in plastic wrap, removing as much air as possible. For best results, place the wrapped octopus into a freezer-safe, airtight bag or vacuum-seal it.
4. Label the package with the date.
5. Store in the freezer for up to six months. To thaw, move it to the refrigerator overnight.

Signs of Spoilage in octopus

It is crucial to recognize the signs of spoiled octopus to ensure food safety. Discard any octopus that shows the following signs:

• A strong, fishy, or ammonia-like odor instead of a mild ocean scent.
• Excessively slimy or mushy texture.
• Any discoloration, dullness, or dark spots on the skin.

Healing Octopus Home Remedies

Are there any less-known tips to unlock the nutritious profile of octopus? The following octopus remedies can have a positive effect on overall well-being.

1. Nutrient-Dense Octopus Broth. The liquid left over after boiling octopus is a treasure trove of nutrients. As the octopus simmers, collagen, gelatin, and water-soluble minerals like potassium leach into the water, creating a rich and savory broth. To prepare, simply strain and reserve the cooking liquid after you’ve boiled your octopus until tender. This broth can be used immediately as a flavorful base for seafood stews, soups, or risottos. For storage, you can refrigerate it in an airtight container for up to three days or freeze it in ice cube trays for several months.
2. Octopus Ink Elixir. Octopus ink is more than just a natural food coloring; it contains a unique profile of compounds, including melanin and amino acids. It has been investigated by scientists for its potential antibacterial properties, with one study in the journal Food Control highlighting how peptides derived from octopus protein can have an antimicrobial effect. To use it, carefully remove the ink sac from a fresh octopus and mix the contents with a small amount of water or broth to create a liquid. This “elixir” can be added in small amounts to pasta dough, risotto, or sauces to impart a dramatic black color and a subtle, briny flavor. It can be stored in the freezer for future use.

Octopus and Weight Management

There are multiple health benefits and home remedies using octopus, but what is their role in weight management? This section will analyze octopus’s potential impact on weight loss, low-calorie diets, satiety, and metabolism.

Can octopus help with weight loss?

Yes, octopus can be a valuable ally in a weight loss journey. Its nutritional profile is ideal for shedding pounds in a healthy way. The high protein content helps build and preserve lean muscle mass, which is metabolically active and burns more calories at rest. Furthermore, protein has a higher thermic effect of food (TEF) than fats or carbs, meaning your body uses more energy to digest it. This combination makes octopus an efficient food for supporting a weight management plan.

Octopus in low-calorie diets

Octopus is exceptionally well-suited for low-calorie diets. With only about 163 calories per 100-gram serving, it allows for a substantial, satisfying portion without a high caloric cost. This enables you to create a calorie deficit—the fundamental requirement for weight loss—while still feeling well-fed. Including nutrient-dense, low-calorie foods like octopus can prevent feelings of deprivation that often derail dieting efforts, making it a sustainable choice for a calorie-controlled eating plan.

Octopus and satiety

The key to controlling hunger when managing weight is satiety, the feeling of fullness. Protein is scientifically recognized as the most satiating macronutrient. With up to 30 grams of protein per 100-gram serving, octopus is incredibly effective at promoting satiety. Eating a protein-rich meal helps curb hunger for longer periods, reducing the likelihood of snacking on less healthy foods between meals and helping to lower overall daily calorie intake.

Octopus and metabolism

Octopus is packed with nutrients that are critical for a healthy, efficient metabolism. It is an extraordinary source of Vitamin B12, providing over 1,000% of the daily value in a single serving. B vitamins are essential for converting the food we eat into usable energy. Octopus is also rich in iron, which helps transport oxygen throughout the body—a process vital for energy production and metabolic function. A well-functioning metabolism is key to burning calories effectively, and the nutrients in octopus provide direct support for these processes.

Octopus for Health Conditions

While weight management is important, does octopus have an effect on more serious health conditions? Here’s what the scientific literature has to say:

Octopus and diabetes

Animal studies have shown promising results for the role of octopus in managing diabetes. A study conducted on diabetic rats, as cited by StyleCraze, found that using octopus proteins as a dietary supplement helped reduce blood glucose levels. The researchers concluded that these proteins could also help prevent diabetes-related complications, particularly toxic liver disease (hepatotoxicity) (Karnik, 2025). This suggests that the unique proteins in octopus may have a protective effect.

Octopus and heart health

The benefits of octopus for heart health are significant and supported by various nutritional components. It is a rich source of omega-3 fatty acids, EPA and DHA, which are well-known for lowering blood pressure and slowing the buildup of plaque in arteries (Mikstas, 2024). Furthermore, octopus contains taurine, an amino acid that studies show can help reduce both blood pressure and cholesterol levels (Mikstas, 2024). A study mentioned in StyleCraze also notes that a bioactive compound in octopus can inhibit the angiotensin-converting enzyme (ACE), which is a key contributor to hypertension (Karnik, 2025).

Octopus and digestive issues

Octopus is often cited as being very easy to digest. Its meat has a delicate structure that, when cooked properly, doesn’t overload the digestive system. This makes it an excellent protein choice for individuals who may have sensitive stomachs or other digestive problems. Its low-fat content also contributes to its easy digestibility compared to fattier protein sources.

Octopus and inflammation

Octopus possesses strong anti-inflammatory properties. This is largely due to its high content of omega-3 fatty acids, which are proven to have a potent anti-inflammatory response in the body (Mikstas, 2024). The amino acid taurine, also found in octopus, contributes to this effect by fighting inflammation and acting as an antioxidant. This makes octopus a beneficial food for reducing the risk of chronic illnesses that are rooted in inflammation.

Octopus and cancer prevention

The nutrients in octopus may play a role in cancer prevention. Taurine has been found to have anti-cancer and antiviral effects, protecting cells from the kind of damage that can lead to cancer (Mikstas, 2024). Octopus is also packed with other antioxidants, such as selenium and Vitamin B12, and research has linked deficiencies in these specific nutrients to an increased risk of certain cancers (Assaggio, 2025). Additionally, diets rich in omega-3s, abundant in octopus, have been associated with a lower risk for some types of cancer (Snyder, 2022).

The available evidence, ranging from animal studies to nutritional science analysis, suggests that the unique combination of nutrients in octopus has a beneficial impact on several major health conditions.

Octopus Nutrition: Key Insights

This article has taken a deep dive into the world of octopus, covering its incredible health benefits, detailed nutrition facts, potential risks, and suitable substitutes. We’ve explored popular octopus diets, essential storage tips, healing home remedies, its role in weight management, and its potential impact on serious health conditions. The evidence clearly shows that octopus is a highly nutritious food with a remarkable profile.

Here are some of the most interesting facts about octopus:

• A single 3-ounce serving of octopus contains an astounding 1,275% of the Daily Value for Vitamin B12, which is essential for nerve function and energy.
• That same serving provides 139% of the Daily Value for selenium, a powerful antioxidant that supports immune health.
• In one scientific analysis, octopus was ranked as the sixth most potent antidepressant food due to its rich blend of nutrients like omega-3s, B vitamins, zinc, and iron.
• Octopus contains D-aspartic acid, which one study found could increase testosterone levels in men by an average of 42% in just 12 days.
• While traditional simmering can take hours, an Instant Pot can tenderize an octopus in as little as 15 minutes.
• The deadliest octopus, the Blue-Ringed Octopus, has only been responsible for three known human deaths in the past 100 years.

This content was last updated in August 2025.

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Octopus Nutrition FAQs

Have questions about eating octopus? This section offers quick, data-driven answers to the most common queries about its nutritional benefits, dietary impact, and safety considerations. Find concise, fact-based responses to guide your culinary choices.

What is octopus good for?

Octopus is an excellent source of lean protein, essential for building muscle and managing weight. It is packed with omega-3 fatty acids, which are beneficial for heart health by lowering blood pressure and reducing the risk of stroke. Additionally, octopus provides crucial minerals like iron, selenium, and copper, and is exceptionally high in Vitamin B12, supporting brain function and energy metabolism.

Is octopus healthy?

Yes, octopus is very healthy as it is low in calories and fat but rich in high-quality protein, vitamins, and minerals. A 3-ounce (85-gram) serving contains about 139 calories, 25 grams of protein, and only 2 grams of fat. Its impressive nutrient profile includes significant amounts of selenium (139% of the DV), copper (70% of the DV), and an incredible 1,275% of the DV for Vitamin B12.

Is octopus fattening?

No, octopus is not fattening; in fact, it’s a very lean source of protein. A 100-gram serving contains only about 163 calories and approximately 2 grams of fat, making it an ideal food for weight management. However, the cooking method can significantly alter its caloric and fat content. Deep-frying octopus or cooking it in large amounts of butter or oil will add substantial fat and calories.

Who should avoid octopus?

Individuals with a shellfish allergy should avoid eating octopus, as it is a type of mollusk and can trigger an allergic reaction. People who are sensitive to sodium should also consume it in moderation, as a single serving can contain up to 25% of the daily recommended salt intake. Additionally, due to potential heavy metal content, pregnant or nursing women are advised to limit their consumption to 12 ounces per week.

Can I eat octopus daily?

While octopus is nutritious, eating it daily may not be advisable for everyone due to its high sodium and cholesterol content. A four-ounce serving contains about 30% of the daily recommended cholesterol intake. Given the potential for heavy metal contamination in all seafood, it is generally recommended to eat a variety of protein sources throughout the week rather than consuming the same one every day.

Can dogs eat octopus?

Yes, dogs can eat octopus in moderation, provided it is cooked thoroughly and served plain without any seasonings, oils, or spices. It is a good source of protein and omega-3 fatty acids, which can support your dog’s muscle strength and heart health. Never feed your dog raw octopus, as it can contain harmful bacteria, and be mindful of its sodium content.

Can cats eat octopus?

Yes, cats can eat octopus in small amounts as an occasional treat. It must be cooked thoroughly without any salt, spices, or oils, as these can be harmful to felines. Octopus is a good source of protein, omega-3 fatty acids, and minerals like iron and copper, but it should not replace their nutritionally balanced cat food.

How long does octopus last in the fridge?

Fresh, raw octopus should be stored in the coldest part of the refrigerator and cooked within one to two days for optimal quality and safety. If the octopus is already cooked, it can be stored in an airtight container in the fridge for up to three days. Always store it at a temperature below 40°F (4°C) to inhibit bacterial growth.

Can you freeze octopus?

Yes, you can absolutely freeze octopus, and doing so can even help tenderize the meat. Raw, cleaned octopus can be stored in the freezer for three to six months when wrapped tightly in plastic and placed in a freezer-safe bag. Cooked octopus can also be frozen for up to two months, but it’s best to consume it sooner to maintain its texture and flavor.

How to tell if octopus is bad?

You can tell if octopus is bad primarily by its smell and texture. Spoiled octopus will have a strong, fishy, or ammonia-like odor instead of a mild, fresh sea scent. Its texture will also change from firm to overly slimy or mushy, and you might notice discoloration or dullness in its skin.

How long is octopus good for?

The shelf life of octopus depends entirely on how it is stored. In the refrigerator, fresh octopus is good for up to two days, while cooked octopus lasts for about three days. When frozen properly at 0°F (-18°C), raw octopus maintains its best quality for three to six months.

How to keep octopus fresh?

To keep octopus fresh, store it in the coldest part of your refrigerator, ideally between 32°F and 34°F (0°C to 1°C). Place it in an airtight container or vacuum-sealed bag to prevent exposure to air. For maximum freshness, you can place the container on a bed of crushed ice, which should be replaced daily.