Octopus is a nutritious seafood option that provides a good balance of protein and essential minerals. A 100g serving of edible octopus contains approximately 78g of meat, making it a low-fat, high-protein food choice. It offers 135 calories per 100g, with only 0.4g of fat, making it a heart-healthy option for those looking to manage their weight or cholesterol levels.
In terms of macronutrients, octopus is rich in protein, providing 18.9g per 100g, which supports muscle growth and repair. It also contains 14g of carbohydrates, though it has no dietary fiber, which means it's not a significant source of fiber. The sodium content is moderate at 65.4mg, while potassium is relatively high at 447mg, helping to maintain proper fluid balance and nerve function.
Vitamins and minerals found in octopus include thiamine (B1) at 0.04mg, riboflavin (B2) at 0.06mg, and niacin (B5) at 5.4mg, all of which contribute to energy metabolism. It also contains 21mg of calcium, 50mg of magnesium, and 63mg of phosphorus, supporting bone health and various metabolic processes. Iron content is 0.6mg, and it provides 0.24mg of copper, along with 27.3mcg of selenium, which acts as an antioxidant.
Although octopus contains no vitamin C or vitamin E, it does have 1.34mg of vitamin E and 0.68mg of zinc, contributing to immune support and skin health. Additionally, it contains 65.4mcg of retinol equivalent, which is beneficial for vision and immune function. With zero cholesterol and minimal fat, octopus is a great choice for those seeking a lean, nutrient-dense protein source.
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