17 Fit Food calories Fish and seafood
Octopus calories and nutrition facts
Octopus (raw): 82 kcal per 100 g, protein 14.9 g, fat 1 g, carbs 2.2 g. Cooked: 156 kcal per 100 g.
Octopus is simmered until tender, then grilled or served cold: Spain’s pulpo a la gallega with paprika and olive oil, Greek grilled octopus, Japanese tako in sushi. Rich in vitamin B12 and iron, it loses water as it cooks, so its calories per 100 g nearly double, from about 82 kcal raw to 156 kcal cooked.
- High in protein
- Low fat
- High in vitamin B12
- High in selenium
- Protein 73%
- Fat 11%
- Carbs 11%
- Other 5%
In everyday portions
- 100 kcal is 120 g this much of it gives 100 kcal
- 20 g of protein is 135 g this much to eat for 20 g of protein
- Energy density Low 0.82 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Raw | 82 | 14.9 | 1 | 2.2 |
| Cooked | 156 | 29.8 | 2.1 | 4.4 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011). What the % means
Raw
Energy and macros
- Energy 82 kcal 343 kJ 4%
- Protein 14.9 g 30%
- Fat 1 g 1%
- Carbs available, without fibre 2.2 g <1%
- Fibre 0 g
- Salt 0.57 g 10%
Where the calories come from
- Protein 73%
- Fat 11%
- Carbs 11%
- Other 5%
Vitamins
- Vitamin A 45 µg 6%
- Vitamin D 0 µg 0%
- Vitamin E 1.2 mg 10%
- Vitamin K 0.1 µg <1%
- Vitamin C 5 mg 6%
- Vitamin B1 thiamin 0.03 mg 3%
- Vitamin B2 riboflavin 0.04 mg 3%
- Vitamin B3 niacin 2.1 mg 13%
- Vitamin B5 pantothenic acid 0.5 mg 8%
- Vitamin B6 0.36 mg 26%
- Folate B9 16 µg 8%
- Vitamin B12 20 µg 800%
- Choline 65 mg
Minerals
- Potassium 350 mg 18%
- Calcium 53 mg 7%
- Phosphorus 186 mg 27%
- Magnesium 30 mg 8%
- Iron 5.3 mg 38%
- Zinc 1.7 mg 17%
- Copper 0.435 mg 44%
- Manganese 0.025 mg 1%
- Selenium 44.8 µg 81%
- Iodine 20 µg 13%
- Sodium 230 mg 10%
EU criteria for nutrition claims
- High in protein
- Low fat
- High in vitamin B12
- High in selenium
- High in copper
- High in iron
- Source of phosphorus
- Source of vitamin B6
- Source of potassium
- Source of zinc
Cooked
Energy and macros
- Energy 156 kcal 653 kJ 8%
- Protein 29.8 g 60%
- Fat 2.1 g 3%
- Carbs available, without fibre 4.4 g 2%
- Fibre 0 g
- Salt 1.1 g 19%
Where the calories come from
- Protein 77%
- Fat 12%
- Carbs 11%
Vitamins
- Vitamin A 90 µg 11%
- Vitamin D 0 µg 0%
- Vitamin E 1.2 mg 10%
- Vitamin K 0.1 µg <1%
- Vitamin C 8 mg 10%
- Vitamin B1 thiamin 0.057 mg 5%
- Vitamin B2 riboflavin 0.076 mg 5%
- Vitamin B3 niacin 3.8 mg 24%
- Vitamin B5 pantothenic acid 0.9 mg 15%
- Vitamin B6 0.65 mg 46%
- Folate B9 24 µg 12%
- Vitamin B12 36 µg 1440%
- Choline no data
Minerals
- Potassium 630 mg 32%
- Calcium 106 mg 13%
- Phosphorus 279 mg 40%
- Magnesium 60 mg 16%
- Iron 9.5 mg 68%
- Zinc 3.4 mg 34%
- Copper 0.74 mg 74%
- Manganese 0.047 mg 2%
- Selenium no data
- Iodine no data
- Sodium 460 mg 19%
EU criteria for nutrition claims
- High in protein
- Low fat
- High in vitamin B12
- High in copper
- High in iron
- High in vitamin B6
- High in phosphorus
- High in zinc
- High in potassium
- Source of vitamin B3
- Source of magnesium
- Source of vitamin B5
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids. Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
Fish and seafood
Among fish and seafood
The category in the 17 Fit catalog: 183 foods. Compared per 100 g.
- 86% Fewer calories than 86% of fish and seafood.
- 97% More vitamin B12 than 97% of fish and seafood.
- 90% More copper than 90% of fish and seafood.
- 95% More iron than 95% of fish and seafood.
- 81% More zinc than 81% of fish and seafood.
Similar in composition
The foods with the nearest calories and macros.
More in Fish and seafood
The whole table: Fish and seafood17 Fit
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 174218.
The vitamins and minerals it lacked come from CoFID (United Kingdom).
Carbs are available carbohydrates, without fibre, as on EU labels.