Octopus is one of the leanest seafood proteins in the ocean, but lean doesn't mean zero fat. Whether you're tracking macros, counting calories, or planning a low-fat diet, knowing exactly how much fat you're eating per 100g makes portion control much easier. This Octopus Fat Per 100g Calculator lets you enter a fat value from a nutrition label or use our preset raw and cooked reference values, then scales it to your portion weight and number of servings.
In seconds, you'll see fat per portion, total fat across all servings, calories contributed by that fat, and how it fits into a standard daily fat target of 78g. The calculator also shows the math step by step, so you can verify every number. It's built for meal preppers, keto-friendly seafood fans, dietitians, and anyone who wants a quick, reliable fat estimate without pulling out a spreadsheet.
🐙 Octopus Fat Per 100g Calculator
Enter a fat value, portion size, and servings to see the full fat breakdown.
How to Use This Calculator
Start by choosing a fat value for your octopus. The quick-fill buttons set the standard USDA value for raw octopus (1.04g per 100g) or cooked octopus (2.08g per 100g), but you can also type in the exact fat value from the nutrition label of the product you're using. Next enter the weight of your planned portion in grams, plus how many servings you're preparing. Hit Calculate and the tool returns fat per 100g, fat per portion, total fat across servings, calories from fat, and the percentage of a 78g daily fat target.
- Select or type your fat value per 100g.
- Enter the portion weight in grams.
- Enter the number of servings.
- Click Calculate and review the breakdown.
Why Octopus Is a Lean Protein Choice
Octopus is popular among athletes, low-carb dieters, and Mediterranean-diet enthusiasts because it delivers a serious protein punch with very little fat. In a standard 100g portion of raw octopus, you get about 14.9g of protein and only 1.04g of fat. After cooking, moisture is lost, so the same 100g cooked portion contains about 29.8g of protein and 2.08g of fat — still remarkably lean compared with beef, pork, or fatty fish.
That doesn't mean fat tracking is unnecessary. If you eat a large restaurant portion, add oil, butter, or mayonnaise-based sauces, the fat numbers climb quickly. This calculator helps you separate the octopus itself from added cooking fats.
The Calculation Explained
The calculator uses a simple three-step method:
- Fat per portion = (fat per 100g × portion weight) ÷ 100
- Total fat = fat per portion × number of servings
- Calories from fat = total fat × 9 kcal per gram
Reference Fat Values for Octopus and Seafood
These approximate values come from USDA food-composition data. Use them as a starting point when a nutrition label isn't available. For packaged or restaurant octopus, always prefer the label or ask the vendor.
| Food | Fat per 100g |
|---|---|
| Octopus, raw | 1.04g |
| Octopus, cooked, moist heat | 2.08g |
| Shrimp, raw | 0.3g |
| Cod, raw | 0.7g |
| Swordfish, raw | 4.0g |
For more detailed nutrient values, check the USDA FoodData Central database.
Tips for Accurate Fat Tracking
- Weigh octopus cooked or raw consistently. If your plan uses cooked portions, log the cooked fat value; if raw, use raw.
- If a package label lists fat per serving, divide by serving grams and multiply by 100 to get fat per 100g before entering it.
- Need to convert ounces? Multiply ounces by 28.35 to get grams.
- Remember that fat grams from octopus do not include cooking oil, butter, marinades, or sauces. Add those separately.
- For seafood swaps, try the shrimp fat per 100g calculator or the cod calories per slice calculator to compare.
Frequently Asked Questions
Is octopus really low in fat? Yes, raw octopus has about 1g of fat per 100g. Even cooked, it's under 2.1g per 100g, which makes it one of the leanest animal proteins available.
Why does cooked octopus have more fat per 100g? Cooking removes water, so the same nutrients, including fat, become more concentrated in a smaller weight. That's why a cooked 100g portion has more fat and protein than a raw 100g portion.
Can I use this calculator for canned or marinated octopus? Yes, type in the fat value listed on the product label. If no label value is available, the raw or cooked figures are reasonable estimates for plain octopus without added oil.
What is the daily value for fat? On nutrition labels, the FDA bases the Daily Value for total fat on 78g per day in a 2,000-calorie diet. This calculator uses that same benchmark.