Protein in Octopus: How Much per 100g and per Portion

Raw octopus provides 17.9g of protein per 100g. It is an extremely protein-dense food, supplying 21.6g of protein for every 100 calories consumed. Because it contains almost no fat or carbohydrate, 86% of its energy comes directly from protein, making it a very efficient protein source for anyone tracking their macros.

What the numbers say

• High protein density. Octopus is very protein-dense, providing 21.6g of protein for every 100 kcal. Protein accounts for 86% of its total energy.
• Very low in fat and sugar. Per 100g, octopus is very low in fat (1.3g) and saturated fat (0.3g). It qualifies for a green front-of-pack traffic light colour for fat, saturated fat, and sugars.
• Zero carbohydrate. According to the official data, raw octopus contains no carbohydrate and no sugars.
• Salt and fibre content. The official UK food composition data does not include a value for the salt or dietary fibre content of raw octopus.

Octopus macros per 100g

% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.

Protein in octopus by amount

Example amounts for comparison, not recommended portions. Weigh your own serving.

Amount of octopus for 20g or 30g of protein

• To hit a 30g protein target, you would need 168g of raw octopus, which would provide 139 kcal.
• A smaller 112g portion of raw octopus delivers 20g of protein for just 93 kcal.
• Always weigh seafood like octopus in its raw state, as cooking reduces its weight through water loss, which alters the nutritional values per 100g.

How it compares with other fish and seafood

With 17.9g of protein per 100g, raw octopus ranks 17th out of the 23 fish and seafood items on this site. This protein content is comparable to tilapia (17.8g) but lower than lobster (22.1g) or shrimps (23.8g). However, its low calorie count makes it one of the most protein-dense options available. For protein per 100 kcal, it ranks 7th in its group, ahead of tilapia, lobster, and shrimps. This makes it a particularly useful choice when managing calorie intake alongside a high protein target.

Quick answers

Is octopus a good source of protein?

Yes, raw octopus contains a significant 17.9g of protein per 100g. It is also very protein-dense, meaning it provides a high amount of protein for a low number of calories.

How much fat is in octopus?

Octopus is very low in fat, containing only 1.3g of fat and 0.3g of saturated fat per 100g. This meets the UK criteria for a green ‘low fat’ front-of-pack label.

Does octopus have carbohydrates?

No, the nutritional data for raw octopus shows it contains 0g of carbohydrate and 0g of sugars.

When to speak to a GP or dietitian

• This food contains molluscs, one of the 14 allergens that UK food law requires to be declared. If you have a mollusc allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
• If you have chronic kidney disease, you may have been given a protein target. Check with your renal team or GP before raising your protein intake.
• If you are pregnant or trying for a baby, the NHS has specific advice on how much oily fish and which types of fish to eat.
• If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.