FoodScore
0/ 100
Very goodseafood· 100 g

Octopus Cooked

Octopus Cooked earns a FoodScore of 81/100, indicating it is a very good choice due to its exceptional protein content and rich array of essential micronutrients, despite a moderate sodium level.

  • A 100g serving of cooked octopus provides nearly 30g of protein, supporting muscle health and satiety.
  • This seafood is an excellent source of Vitamin B12, delivering 1500% of the Daily Value per 100g.
  • Octopus is a minimally processed whole food, classified as NOVA 1.
  • It contributes 53% of the Daily Value for iron and 31% for zinc in a 100g serving.
  • Contains 460mg of sodium per 100g, which is a moderate amount to consider for daily intake.
  • Scores +5 points above the seafood category average (76/100 across 30 foods).
Fiber
0g
0% of Daily Value
Protein
29.82g
60% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
460mg
20% of Daily Value
+
What it brings to the table
Protein (29.8g)+10
Micronutrients (Potassium, Iron, Magnesium, Phosphorus, Zinc, Vitamin A, Vitamin B12)+12
Whole food (NOVA 1)+10
−
What holds it back
Sodium (460mg)-1

Why it scores 81

Cooked octopus achieves a FoodScore of 81 out of 100, placing it in the 'very good' category. This high score is primarily driven by its robust nutritional profile. A significant bonus of +10 points is awarded for its high protein content, providing an impressive 29.82 grams per 100-gram serving, which is crucial for muscle maintenance and satiety. Furthermore, it receives a substantial +12 points for its rich micronutrient density, being an excellent source of Vitamin B12 (1500% DV), iron (53% DV), and zinc (31% DV), along with good amounts of potassium (13% DV) and magnesium (14% DV). As a minimally processed whole food (NOVA 1), it gains an additional +10 points, reflecting its natural state and lack of unhealthy additives. The primary detractor is its sodium content, at 460mg per 100g, which incurs a minor penalty of -1 point. To achieve an even higher score, a lower sodium content would be beneficial, but its overall nutrient density strongly outweighs this single penalty.

Health benefits

What the nutrients in octopus cooked actually do for you, grounded in established dietary science.

Supports Muscle Growth and Repair

Octopus is an outstanding source of lean protein, making it highly beneficial for muscle growth, repair, and overall tissue maintenance. A 100-gram serving delivers nearly 30 grams of protein, which is a significant contribution towards the daily recommended intake for adults. This amount can help meet the protein needs of active individuals and those looking to maintain muscle mass. Dietary guidelines emphasize the importance of high-quality protein for satiety and metabolic health. Including octopus in your diet can be an effective way to ensure adequate protein intake without excessive calories or saturated fat.

Boosts Energy and Nerve Function

This seafood is exceptionally rich in Vitamin B12, a critical nutrient for energy production, red blood cell formation, and proper nerve function. A 100-gram serving of cooked octopus provides an astounding 1500% of the Daily Value for Vitamin B12, making it one of the most concentrated sources available. Adequate B12 intake is essential to prevent fatigue and support cognitive health. The NIH lists Vitamin B12 as vital for DNA synthesis and neurological function, highlighting the importance of including foods like octopus in a balanced diet to support these processes.

Enhances Oxygen Transport and Immune Health

Octopus is a valuable source of essential minerals like iron and zinc, which play crucial roles in oxygen transport and immune system function. With 9.54 mg of iron per 100 grams, it provides 53% of the Daily Value, contributing significantly to the prevention of iron-deficiency anemia and supporting healthy energy levels. Additionally, it offers 3.36 mg of zinc, meeting 31% of the Daily Value, which is vital for immune cell development and function, as well as wound healing. Including iron and zinc-rich foods like octopus can help maintain robust health and resilience.

Promotes Heart Health

Octopus contributes to heart health through its favorable fat profile and mineral content. It is low in total fat (2.08g per 100g) and saturated fat (0.45g), aligning with dietary recommendations to limit these fats for cardiovascular well-being. Furthermore, it provides 0.31g of omega-3 fatty acids, which are known for their anti-inflammatory properties and role in reducing the risk of heart disease. The presence of potassium (630mg, 13% DV) and magnesium (60mg, 14% DV) also supports healthy blood pressure regulation, further contributing to overall cardiovascular function.

How to eat it

Cooked octopus is a versatile seafood that can be incorporated into various dishes, though it's less common in typical American diets than other seafood. It's often enjoyed in salads, stews, or grilled. Given its firm texture and rich flavor, it pairs well with acidic dressings, herbs, and vegetables. A standard serving size is typically 3-4 ounces (around 85-113 grams), which provides a substantial amount of protein and micronutrients.

To ensure tenderness, simmer octopus slowly in liquid until very soft, then finish with grilling or searing for flavor.
Pair cooked octopus with a lemon-herb vinaigrette and fresh vegetables for a light, nutrient-dense salad.
Consider using octopus in Mediterranean-inspired dishes, such as a seafood stew with tomatoes, olives, and capers.
Store cooked octopus in an airtight container in the refrigerator for up to 3 days, or freeze for longer storage to preserve quality.
Things to keep in mind

While generally safe for consumption, individuals with shellfish allergies should avoid octopus, as it is a cephalopod and can trigger allergic reactions similar to other mollusks. There are no widely documented significant drug interactions or specific concerns for pregnant individuals or those with kidney disease at normal serving sizes. However, due to its moderate sodium content, individuals on sodium-restricted diets should monitor their intake and consider preparation methods that do not add further sodium.

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Reader questions
Is cooked octopus healthy?
Yes, cooked octopus is considered very healthy. It scores 81/100 on FoodScore, indicating a very good nutritional profile. It is an excellent source of lean protein, providing nearly 30g per 100g, and is exceptionally rich in Vitamin B12, iron, and zinc, all essential for various bodily functions. It is also a minimally processed whole food.
Is octopus good for weight loss?
Octopus can be a beneficial food for weight loss. Its high protein content (29.82g per 100g) promotes satiety, helping you feel full longer and potentially reducing overall calorie intake. It is also relatively low in calories (164 per 100g) and low in fat, making it a nutrient-dense option that supports a calorie-controlled diet.
Is octopus an ultra-processed food?
No, cooked octopus is not an ultra-processed food. It is classified as NOVA 1, meaning it is an unprocessed or minimally processed food. This indicates it retains its natural integrity and does not contain added sugars, unhealthy fats, or artificial ingredients commonly found in ultra-processed items.
How should I prepare octopus to make it tender?
To achieve tender octopus, it's often recommended to simmer it slowly in liquid, such as water or wine, for an extended period (typically 45-90 minutes, depending on size) until it's easily pierced with a fork. Some chefs also suggest freezing it first to help break down the fibers. After simmering, it can be grilled, seared, or added to salads.
What are some good alternatives to octopus?
If you're looking for alternatives with a similar nutritional profile, other lean seafood options like shrimp, squid, or scallops are good choices. They also offer high protein content and various micronutrients. For a different texture, chicken breast or firm white fish like cod can serve as protein-rich substitutes in many recipes.
Does octopus contain mercury?
Octopus generally has lower mercury levels compared to larger, longer-lived predatory fish. As a short-lived species, it accumulates less mercury. However, like all seafood, it contains trace amounts. For most healthy adults, consuming octopus in moderation is considered safe within a balanced diet.
Is octopus good for brain health?
Yes, octopus can support brain health, primarily due to its high content of Vitamin B12 and omega-3 fatty acids. Vitamin B12 is crucial for nerve function and cognitive processes, with 1500% DV per 100g. The 0.31g of omega-3s also contribute to brain function and may help reduce inflammation, which is beneficial for neurological health.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 174249)Updated 2026-04-20