Calories in octopus: 83 kcal per 100 g

What’s in a 140 g fillet

More than half of a fillet is water, which is why the calories stay low. What is left is mostly protein.

1.8 gFat

25.1 gProtein

115 gWater

1.8 gFat
25.1 gProtein
115 gWater

Below average for fish and seafood

Octopus is 83 kcal per 100 g. The 170 fish and seafood in this database average 138.

Octopus83

Fish and seafood average138

Low in fat

1.3 g of fat per 100 g; the UK “low fat” line is 3 g.

Fat, per fillet1.8 g

Saturates, per fillet0.42 g

Vitamins and minerals in octopus

Three of the 15 reach the “high in” level, led by selenium.

191 %

Selenium

0.105 mg in a 140 g fillet

10th of 131 fish and seafood

Selenium contributes to the normal function of the immune system, to normal thyroid function and to the maintenance of normal hair and nails.

Niacin (vitamin B3)12.3 mg77 %

Copper0.56 mg56 %

Vitamin B60.5 mg36 %

Phosphorus238 mg34 %

Zinc2.4 mg24 %

Only a trace

Vitamin D

None recorded

Vitamin C

Show all 15 with amounts

Selenium0.105 mg, 191 %

Niacin (vitamin B3)12.3 mg, 77 %

Copper0.56 mg, 56 %

Vitamin B60.5 mg, 36 %

Phosphorus238 mg, 34 %

Zinc2.4 mg, 24 %

Iodine0.028 mg, 19 %

Potassium322 mg, 16 %

Iron1.7 mg, 12 %

Thiamin (vitamin B1)0.1 mg, 8.9 %

Riboflavin (vitamin B2)0.1 mg, 7 %

Calcium46.2 mg, 5.8 %

Manganese0.03 mg, 1.4 %

Vitamin A0.007 mg, 0.9 %

Vitamin Cnone recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.

What octopus doesn’t give you. And where to find it.

No recorded vitamin D or vitamin C, and only 0.6 % of the vitamin A reference intake per 100 g.

Vitamin D

Tracein octopus

Find it inBloater, grilled500 % per 100 g

Vitamin C

0mgin octopus

Find it inCherries, West Indian2150 % per 100 g

Vitamin A

0.6%in octopus, per 100 g

Find it inLiver, calf, fried3152 % per 100 g

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100 mgVitamin C, 125 %

0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

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Every 25 g scoop declares 100 mg of vitamin C, 0.00125 mg of vitamin D and 0.075 mg of selenium, alongside other vitamins and minerals. Vitamin C, vitamin D and selenium contribute to the normal function of the immune system.

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Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Octopus against other fish and seafood

Per 100 g, octopus has the most selenium of the 6 here, ahead of swordfish (grilled).

0.075mg

0.057mg

0.041mg

0.033mg

0.027mg

Octopus, rawthis page

Swordfish, grilled−0.018 mg

Plaice, steamed−0.034 mg

Cod, poached in milk, butter and salt added−0.042 mg

Pollock, Alaskan, raw−0.048 mg

Pangasius, baked−0.048 mg

All values per 100 g, from the same dataset. Differences are against octopus.

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Questions about octopus

Four questions chosen by the facts above, so every food answers differently.

How many calories are in a portion of octopus?

A typical portion (140 g, one fillet) gives 116 kcal. Per 100 g the figure is 83 kcal.

Is octopus high in selenium?

Yes. Octopus, raw has 0.075 mg selenium per 100 g, 136 % of the NRV, above the 30 % threshold for a “high in” claim.

Which vitamins and minerals does octopus have most of?

By share of the daily reference intake: selenium (0.075 mg, 136 %), niacin (8.8 mg, 55 %) and copper (0.4 mg, 40 %) per 100 g.

Is octopus a good source of protein?

Octopus, raw has 17.9 g protein per 100 g, 86 % of the energy, which meets the UK threshold for “high protein”.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-259, Octopus, raw, published by Public Health England under the Open Government Licence v3.0. Main data references: Fish and Fish Products Supplement, 1993. Values are per 100 g of the edible part; a fillet is 140 g, one fillet, the usual UK portion for fish and seafood. Edible proportion: 79 % of the weight as bought is eaten. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 170 fish and seafood kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.