KETO VERDICTYES
Octopus is keto-friendly with ~3.7g net carbs per 100g serving. It’s a lean, protein-rich seafood with a unique texture—excellent grilled or braised, especially when paired with added fats.
Is Octopus Keto?
Seafood
Octopus is keto-friendly with ~3.7g net carbs per 100g serving. It’s a lean, protein-rich seafood with a unique texture—excellent grilled or braised, especially when paired with added fats.
- Net carbs (100g)3.7g
- Protein (100g)14.9g
- Fat (100g)1g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
3.7g
Total Carbs
3.7g
Fiber
0g
Protein
14.9g
Fat
1g
Calories
82
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Moderate net carbs: ~3.7g per 100g fits most keto meal plans in sensible portions
- High protein: 14.9g per 100g supports satiety and muscle maintenance
- Very lean: Low fat invites olive-oil, butter, or aioli to balance keto macros
- Nutrient-dense: Rich in vitamin B12, selenium, copper, and iron
- Tender when properly cooked: Adds variety to seafood rotations
- Naturally suits Mediterranean prep methods that are keto-friendly
HEALTH BENEFITS
- Excellent source of vitamin B12 for energy and nervous system support
- High in selenium for antioxidant defense and thyroid function
- Provides iron and copper for oxygen transport and metabolism
- Contains taurine, which may support cardiovascular and eye health
- Delivers omega-3 fatty acids beneficial for heart and brain
- Lean protein option to help meet daily protein targets
PREPARATION SUGGESTIONS
GRILLED MEDITERRANEAN
Simmer until tender (≈45–60 minutes), cool, then grill with olive oil, lemon, garlic, and oregano.
BRAISED IN RED WINE
Braise with dry red wine, tomatoes, garlic, and herbs for 1–2 hours until tender.
SPANISH STYLE (PULPO A LA GALLEGA)
Boil, slice, drizzle with olive oil, and finish with paprika and sea salt.
ASIAN SESAME SALAD
Blanch, slice thin, toss with sesame oil, tamari/soy-sauce-low-sodium, ginger, and cucumber.
PRESSURE COOKED
Cook 20–25 minutes in a pressure cooker; finish on a hot grill with garlic and olive oil.
OCTOPUS CARPACCIO
Thinly slice tender cooked octopus; drizzle with olive oil and lemon; serve over arugula.