Quick Answer: Octopus is one of the lightest and most protein-rich seafoods: 80-90 kcal per 100g cooked, 15-16g protein, and only 1-2g fat. It does not cause weight gain at all. A serving of "pulpo a feira" (200g) is around 250-300 kcal with oil and potato. Ideal for weight loss diets and sports nutrition planning.
Octopus in the Mediterranean diet
Octopus (Octopus vulgaris) is a cephalopod mollusk with lean meat, very present in Galician, Mediterranean, and Atlantic cuisine. It is one of the seafood products with the lowest fat content and very high quality biological protein.
The Mediterranean diet, considered by UNESCO an intangible cultural heritage, includes it as one of its star protein sources, along with small oily fish and legumes.
Octopus calories and macros (table)
| Per 100g | Raw Octopus | Cooked Octopus | Pulpo a feira | Fried Octopus |
|---|---|---|---|---|
| Calories | 82-86 kcal | 80-90 kcal | 125-160 kcal | 200-250 kcal |
| Protein | 15 g | 15-16 g | 14-15 g | 14-17 g |
| Fat | 1-1.5 g | 1-2 g | 6-9 g | 14-18 g |
| Carbs | 2 g | 2 g | 3-5 g | 8-12 g |
Nutritional values taken as approximate ranges according to BEDCA (Spanish Food Composition Database) and USDA FoodData Central. The exact figure varies by origin, cut, preservation method, and preparation method.
Does octopus cause weight gain? Honest answer
No, octopus is ideal for weight loss. It provides:
- Very high satiety due to its texture and high protein.
- Fewer calories per gram than chicken breast (110 kcal/100 g).
- Significant contribution of iron, taurine, and vitamin B12.
The "but": a serving of traditional pulpo a feira can contain 20-30 ml of oil. If you control the oil, you keep the serving under 250 kcal.
Large Leg Galician Cooked Octopus - 500g Octopus already cooked, ready to serve. Take advantage of its light profile without the risk of overcooking it. View product →How to cook it for a healthy diet
- Grilled with lemon: Max 1 teaspoon of EVOO. 110-120 kcal per 100g.
- In octopus and potato salad: moderate cooked potato (60g), EVOO spray.
- Thin carpaccio: with EVOO, lemon, and pink pepper. 120 kcal per 100g.
- Twice a week: quality protein without overdoing it.
2 low-cal octopus recipes
1. Grilled octopus with paprika and EVOO (≈ 220 kcal)
200g cooked octopus, grill for 2 min, pimentón de la Vera, EVOO spray. No potato.
2. Warm octopus and avocado salad (≈ 320 kcal)
150g octopus, half avocado, arugula, cherry tomatoes, spring onion, lemon, EVOO.
Octopus myths
- "It has a lot of cholesterol": it provides about 80-90 mg/100g, within moderate values, not a concern.
- "It causes weight gain due to the oil in the dressing": yes, by controlling the oil you control the calories.
- "It's hard to digest": when well cooked, it is perfectly digestible.
