Octopus (Common CKD – Moist Heat Method)
Octopus is a delectable seafood choice that offers a rich and flavorful experience, making it a perfect addition to various dishes. Known for its tender texture when cooked with moist heat, it’s an excellent source of lean protein and an array of essential nutrients. Ideal for those seeking a protein-packed, low-fat option, octopus can be prepared in various ways, such as grilling, braising, or steaming. Below, you’ll find detailed nutritional information and health benefits of this versatile marine delicacy.
Nutritional Information (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 164 kcal |
| Protein | 29.82 g |
| Fat | 2.08 g |
| Saturated Fats | 0.453 g |
| Carbohydrates | 4.4 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 106 mg |
| Iron | 9.54 mg |
| Magnesium | 60 mg |
| Phosphorus | 279 mg |
| Potassium | 630 mg |
| Sodium | 460 mg |
| Zinc | 3.36 mg |
| Copper | 0.739 mcg |
| Manganese | 0.047 mg |
| Selenium | 89.6 mcg |
| Vitamin C | 8.0 mg |
| Thiamine (Vitamin B1) | 0.057 mg |
| Riboflavin (Vitamin B2) | 0.076 mg |
| Niacin (Vitamin B3) | 3.78 mg |
| Vitamin B6 | 0.648 mg |
| Folate (Vitamin B9) | 24.0 mcg |
| Vitamin B12 | 36.0 mcg |
| Vitamin A | 90.0 mcg |
| Vitamin E | 1.2 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Octopus is considered a potential allergen for individuals with shellfish allergies. It is always advisable to check with guests or customers who may have allergies before preparing dishes with octopus. Cross-contamination with other shellfish should also be avoided to prevent allergic reactions.
Dietary Preferences:
- Low in Fat: With only 2.08 grams of fat per 100 grams, octopus is an excellent choice for those on a low-fat diet.
- High Protein: Octopus is an excellent source of lean protein, making it suitable for muscle building and repair.
- Gluten-Free: Naturally gluten-free, octopus can be enjoyed by those following a gluten-free diet.
- Low-Carb: With just 4.4 grams of carbohydrates, octopus is suitable for those on a low-carb or ketogenic diet.
- Heart-Healthy: The presence of omega-3 fatty acids and minimal saturated fat makes octopus a heart-friendly option.
- Low in Sugar: Octopus contains no sugar, making it a good choice for those monitoring their sugar intake.
Cooking Tips & Advice:
- Moist Heat Method: The common moist heat method is ideal for cooking octopus as it helps tenderize the meat while preserving its flavor. This can be done by gently simmering or braising the octopus until it becomes tender and succulent.
- Tenderizing: If you’re using fresh octopus, it can benefit from being tenderized before cooking. Gently pounding the octopus or marinating it in acidic liquids like lemon juice or vinegar can help break down the muscle fibers.
- Flavor Pairing: Octopus pairs wonderfully with Mediterranean flavors, such as garlic, lemon, olive oil, and fresh herbs like parsley and oregano. It also complements dishes with a hint of heat, like chili or paprika, for added depth of flavor.
Health Benefits:
Octopus is not only delicious but also packed with nutrients that support overall health:
- Protein Power: With nearly 30 grams of protein per 100 grams, octopus is an excellent source of protein, supporting muscle growth, repair, and immune function.
- Rich in Iron: With 9.54 mg of iron, octopus helps boost red blood cell production, improving oxygen circulation in the body. It is a particularly good choice for those at risk of iron deficiency, such as individuals with anemia.
- High in Selenium: Selenium, a powerful antioxidant, supports immune function and helps protect cells from oxidative stress. Octopus contains 89.6 mcg of selenium per 100 grams.
- Heart Health: The potassium content of 630 mg per 100 grams helps balance electrolytes and supports healthy blood pressure, while the low saturated fat content contributes to heart health.
Conclusion:
Octopus is a nutritious and versatile seafood option that offers an abundance of health benefits, from its high protein content to its essential minerals and vitamins. Whether you’re looking to create a Mediterranean-inspired dish or trying something new with seafood, octopus provides a lean, flavorful base for various recipes. With its tender texture and ability to absorb flavors, octopus is sure to be a standout ingredient in any meal.
