Octopus nutrients

Octopus is a nutritious seafood option that offers a rich profile of essential nutrients. A 100g serving of edible octopus contains approximately 78g of meat, making it a dense source of nutrients in a relatively small portion. It provides 135 calories, with a high protein content of 18.9g, which makes it an excellent choice for those looking to increase their protein intake without adding excessive fat—only 0.4g per 100g. In terms of vitamins, octopus contains B1 (thiamine) at 0.04mg, B2 (riboflavin) at 0.06mg, and B5 (niacin) at 5.4mg, contributing to energy metabolism and overall cellular function. It also contains vitamin C (0.6mg), which supports immune health, and vitamin E (1.34mg), an antioxidant that helps protect cells from damage. Minerals found in octopus include calcium (21mg), magnesium (50mg), iron (0.6mg), zinc (0.68mg), copper (0.24mg), and selenium (27.3mcg). These minerals play vital roles in bone health, muscle function, oxygen transport, immune support, and antioxidant activity. Additionally, octopus is a good source of potassium (447mg), which helps regulate fluid balance and maintain healthy blood pressure. Despite its nutritional richness, octopus contains no dietary fiber or carbohydrates, making it suitable for low-carb or ketogenic diets. It also has zero cholesterol, which is beneficial for heart health. The presence of carotene (1.3mcg) and retinol equivalents (65.4mcg) adds to its vitamin A content, supporting eye health and skin integrity. Overall, octopus is a nutrient-dense, low-fat food that can be a valuable addition to a balanced diet, especially for those seeking lean protein and essential micronutrients.

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