Every 100 kcal of octopus brings 18.2 g of protein. On that measure it ranks 47th of the 121 seafood in this database and 78th of all 796 foods on the site. Measured by weight instead, its 29.8 g per 100 g ranks 7th in its group.
About 73% of the calories in octopus come from protein, which makes it extremely protein-dense - close to the practical ceiling for a whole food. Foods in this band are the ones that let you raise your protein intake without raising your calorie intake much at all.
Weight for weight, octopus has 14.3 g of protein for each gram of fat (29.8 g against 2.08 g per 100 g).
Set against tuna steak (yellowfin), another seafood entry in the database, a serving carries about 0.5 g more protein (tuna steak (yellowfin) has 24.8 g per 3 oz cooked).
It is a complete protein - it supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own. The serving quoted here is measured by weight at 85 g, and it covers about 51% of the 50 g FDA Daily Value for protein.
Serving sizes
Protein in common portions of octopus
Protein and calories in Octopus for 100 g, the site serving and USDA household portions.
Portion
Weight
Protein
Calories
100 g
100 g
29.8 g
164 kcal
3 oz cooked (serving used here)
85 g
25.3 g
139 kcal
The USDA record lists no other household measure for this food; protein and calories scale from the per-100 g figures.
Amino acids
Essential amino acids in octopus
The nine essential amino acids in Octopus, per 100 g, per serving and per gram of protein.
Amino acid
Per 100 g
Per serving
mg per g protein
leucine
2.1 g
1.79 g
70
lysine
2.23 g
1.9 g
75
valine
1.3 g
1.11 g
44
isoleucine
1.3 g
1.11 g
44
threonine
1.28 g
1.09 g
43
phenylalanine
1.07 g
0.91 g
36
methionine
0.673 g
0.57 g
23
histidine
0.573 g
0.49 g
19
tryptophan
0.334 g
0.28 g
11
Per-100 g values are the amino acid analysis on the USDA record. The serving and per-gram-of-protein columns are arithmetic on those values; they are not a protein quality score.
SampleWhat goal trends look like after a week
109 g
Average per logged day
4 of 7
Days goal met
71%
Complete-protein share
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Sample figures for one made-up week against a 110 g goal, not your data. Red bars met the goal. Your own log fills this in with Premium.
Related
Other seafood by protein per calorie
Swap for more protein per calorie
Rainbow smelt - 18.2 g per 100 kcal, 19.2 g per 3 oz cooked
Striped bass - 18.3 g per 100 kcal, 19.3 g per 3 oz cooked
29.8 g. The 3 oz cooked serving used on this page weighs 85 g and so carries 25.3 g.
How much protein do you get per 100 calories of octopus?
18.2 g. That figure divides its 29.8 g of protein per 100 g by its 164 kcal per 100 g, so it does not depend on serving size.
Is the protein in octopus complete?
Yes. The protein in octopus supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own.
What share of the protein Daily Value is one serving of octopus?
About 51%. One 3 oz cooked serving has 25.3 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #174249 (Mollusks, octopus, common, cooked, moist heat), SR Legacy data. USDA data is in the public domain. Values are the published reference figures for that record, not lab measurements for a specific brand or batch.