Octopus is a lean, protein-rich seafood that fits neatly into calorie-controlled and high-protein meal plans. This octopus calories per 100g calculator converts any portion you enter — grams, ounces, or 28 g servings — into an estimated calorie total using reference values for raw, cooked, and dried octopus. It also shows the gram amounts of protein, fat, and carbohydrates, plus the share of calories each macronutrient contributes.
Nutrition values vary a little depending on season, cooking method, and added oil, salt, or marinade. The calculator uses commonly cited published values for plain octopus, and marks dried or seasoned octopus as an estimate because those products vary widely. It is designed for everyday tracking, meal prep, pescatarian diets, and anyone curious about the nutritional profile of this seafood.
Use the preparation dropdown and serving size fields, then press Calculate to see your results.
🐙 Octopus Nutrition Calculator
Estimate calories, protein, fat, and carbs for any portion of octopus.
How to Use This Tool
This calculator is designed to be quick and practical. Enter any portion size you like, choose the unit, and select the preparation that best matches the octopus you are eating. The default values are based on plain octopus with no added oil, flour, or sauce.
- Enter the amount — type a number in grams, ounces, or servings of 28 g.
- Choose the preparation — raw, cooked (moist heat), or dried/smoked/seasoned.
- Press Calculate — you will see total calories, grams of protein, fat, and carbs, plus calorie contributions for each macronutrient.
- Optional quick fills — the preset buttons fill common portion sizes automatically.
Nutritional Reference Data
The values below are the per-100 g baselines used by the calculator. Raw and moist-heat-cooked octopus are very similar in calories because cooking mostly changes water content, not the macronutrient composition per 100 g.
| Preparation | Calories per 100 g | Protein | Fat | Carbs |
|---|---|---|---|---|
| Raw / fresh / frozen | 164 kcal | 29.8 g | 2.1 g | 4.4 g |
| Cooked (moist heat) | 163 kcal | 29.8 g | 2.1 g | 4.4 g |
| Dried / smoked / seasoned | ~280 kcal | ~55 g | ~3.2 g | ~14 g |
Dried octopus values are intentionally rough. Packaged octopus jerky or seasoned dried octopus can vary widely because of added sugar, salt, oil, and spices. Always use the package nutrition label when one is available.
How the Calories Are Estimated
Calories are calculated by scaling the per-100 g value to your portion. The core equation is: portion weight in grams × calories per 100 g ÷ 100. The macronutrient breakdown uses the same proportion for protein, fat, and carbohydrates.
The macro calorie contributions shown in the results use standard Atwater factors: 4 kcal per gram of protein, 4 kcal per gram of carbohydrate, and 9 kcal per gram of fat. For raw octopus, this gives roughly 119 kcal from protein, 18 kcal from fat, and 18 kcal from carbs, which is close to but slightly below the 164 kcal total reported in some food databases. This small difference is normal; published food energy values often account for digestibility and measurement methodology, while Atwater factors are an approximation.
For cooked octopus, the calorie density stays close to raw because no fat is added. If you fry octopus or toss it in olive oil, butter, or a creamy sauce, add those calories separately. The calculator is meant for plain octopus only.
Worked Examples
Example 1: 140 g raw octopus. 140 × 164 ÷ 100 = 229.6 kcal. Protein = 140 × 29.82 ÷ 100 = 41.7 g. Fat = 2.9 g. Carbs = 6.2 g.
Example 2: 3 oz cooked octopus. Convert first: 3 oz × 28.35 g/oz = 85.05 g. Then 85.05 × 163 ÷ 100 = 138.6 kcal, with about 25.4 g protein.
Example 3: Two 28 g servings of raw octopus. Total weight = 56 g. Calories = 56 × 164 ÷ 100 = 91.8 kcal, with 16.7 g protein and only 1.2 g fat.
Example 4: 35 g dried seasoned octopus. Using the 280 kcal/100 g estimate: 35 × 280 ÷ 100 = 98 kcal, about 19.3 g protein. Check the package because added sugars and oils can raise this significantly.
Tips for Accurate Tracking
- Weigh before cooking if possible. Moisture loss during cooking changes weight but not the macronutrients in the piece, so tracking the raw weight is the most consistent approach.
- Use a digital kitchen scale. Serving sizes like “one tentacle” are unreliable; grams and ounces are far more accurate for calorie tracking.
- Watch added fats. A tablespoon of olive oil adds roughly 120 kcal, which can double the calorie count of a small octopus serving.
- Handle seasoned products carefully. Marinades, teriyaki glaze, chili oil, and breading add meaningful calories from sugar and fat.
- Use the same preparation consistently. If you log the same meal repeatedly, keep the same state — raw or cooked — so your history stays comparable.
Frequently Asked Questions
Is octopus high in protein? Yes. Plain raw octopus provides about 29.8 g of protein per 100 g, which is exceptional for a seafood. It is also a complete protein, meaning it contains all essential amino acids.
Does cooking octopus reduce its calories? Not significantly, as long as you use moist heat such as boiling or steaming. The calorie value is based on weight. A 100 g portion of cooked octopus may have less water than raw, but the energy content per 100 g stays near 163 kcal. Frying or oil-based sauces are what push calories up.
Why does dried octopus have so many more calories? Drying removes water, concentrating protein and other nutrients into a smaller weight. Seasonings also add sugar, salt, and sometimes oil. A small 28 g piece of dried octopus can contain as many calories as a much larger raw portion.
How does octopus compare with shrimp or lobster? Octopus is lean and protein-dense, similar to shrimp and lobster. If you want to compare typical portions, the shrimp calorie calculator and lobster calorie calculator provide quick estimates for other shellfish.