Octopus (Common Raw) – Nutritional Information
Octopus, a versatile seafood that is both delicious and nutritious, is an excellent source of lean protein and essential vitamins and minerals. This seafood delicacy is low in fat, high in protein, and packed with nutrients that promote overall health. Whether grilled, boiled, or used in seafood stews, octopus adds a unique texture and flavor to any dish. Below is a detailed nutritional profile for common raw octopus:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 82 kcal |
| Protein | 14.91 g |
| Fat | 1.04 g |
| Saturated Fat | 0.227 g |
| Carbohydrates | 2.2 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 53.0 mg |
| Iron | 5.3 mg |
| Magnesium | 30.0 mg |
| Phosphorus | 186.0 mg |
| Potassium | 350.0 mg |
| Sodium | 230.0 mg |
| Zinc | 1.68 mg |
| Copper | 0.435 mcg |
| Manganese | 0.025 mg |
| Selenium | 44.8 mcg |
| Vitamin C | 5.0 mg |
| Thiamine (Vitamin B1) | 0.03 mg |
| Riboflavin (Vitamin B2) | 0.04 mg |
| Niacin (Vitamin B3) | 2.1 mg |
| Vitamin B6 | 0.36 mg |
| Folate | 16.0 mcg |
| Vitamin B12 | 20.0 mcg |
| Vitamin A | 45.0 mcg |
| Vitamin E | 1.2 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Octopus is a type of shellfish and, like many other seafood options, can trigger allergic reactions in individuals who are sensitive to shellfish. If you have a known allergy to shellfish or crustaceans, it is advisable to avoid consuming octopus. Always consult with your doctor if you suspect an allergy.
Dietary Preferences
- Low-fat: With only 1.04 grams of fat per 100g, octopus is a great addition to a low-fat diet.
- High in Protein: Octopus is an excellent source of high-quality protein, offering nearly 15 grams per 100 grams, making it suitable for individuals following high-protein or muscle-building diets.
- Low in Carbohydrates: For those following a low-carb or ketogenic diet, octopus is a great option with only 2.2 grams of carbohydrates per 100 grams.
- Gluten-Free: Octopus is naturally gluten-free, making it safe for individuals with gluten sensitivities or those following a gluten-free diet.
- Low in Calories: At just 82 kcal per 100 grams, octopus is a low-calorie option, ideal for those monitoring their caloric intake.
Health Benefits
- Rich in Minerals: Octopus provides a wealth of essential minerals, including iron, magnesium, potassium, phosphorus, and zinc. These minerals contribute to various bodily functions, including bone health, muscle function, and immune support.
- Good for Heart Health: The omega-3 fatty acids found in octopus help maintain heart health by reducing inflammation and supporting optimal cholesterol levels.
- Boosts Immune Function: The high vitamin B12 content (20 mcg per 100g) aids in the production of red blood cells and the maintenance of the nervous system. Vitamin C, along with minerals like zinc and selenium, enhances immune function.
- Supports Metabolism: Octopus is rich in B-vitamins like niacin, riboflavin, and vitamin B6, which help support metabolic processes, energy production, and overall wellness.
- Promotes Healthy Skin and Vision: Vitamin A, found in octopus, plays an essential role in maintaining healthy skin and good vision.
Culinary Tips and Advise
Octopus can be prepared in a variety of ways, from grilling to steaming or braising. When cooking octopus, it’s important to tenderize the meat to achieve the perfect texture. You can achieve this by gently simmering the octopus in water or wine for a few hours or using a tenderizing mallet before cooking.
If you’re new to cooking octopus, consider starting with a simple recipe, like octopus grilled with lemon and olive oil or a Mediterranean-inspired octopus salad. Both methods highlight the natural sweetness and tenderness of the meat, making them popular choices.
For a more adventurous dish, try octopus in a flavorful stew or as a topping for pizza. The meat pairs beautifully with garlic, herbs, and citrus.
Conclusion
Octopus is a nutrient-packed seafood choice that offers an array of health benefits while being versatile in the kitchen. Whether you enjoy it as a main course, in salads, or as part of a seafood platter, octopus delivers a savory, protein-rich option that caters to a variety of dietary preferences. Be sure to explore different cooking techniques to enhance its natural flavors and make the most out of this delicious seafood treat.
