Octopus vs Squid: What Should You Choose?

Where is more calories, protein, carbs - what is more healthy?

Octopus - calories, kcal, weight, nutrition
Octopus - calories, kcal, weight, nutrition

Squid vs Octopus: Nutrition Comparison

per 100gOctopusSquid
Calories82 92
Carbohydrates2.2 g3.08 g
Fat1.04 g1.38 g
Protein14.91 g15.58 g
Water80.25 g78.55 g
Calcium53 mg32 mg
Iron5.3 mg0.68 mg
Magnessium30 mg33 mg
Phosphorus0.1 mg10 mg
Potassium350 mg246 mg
Sodium230 mg44 mg
Zink0.1 mg10 mg
Vitaminium B1 (Thiamine)0.03 mg0.02 mg
Vitaminium B2 (riboflavin)0.04 mg0.412 mg
Vitaminium B3 (Niacin)2.1 mg2.175 mg
Vitaminium B60.36 mg0.056 mg
Vitaminium B9 (Folic acid)0.016 mg0.005 mg
Vitaminium C5 mg4.7 mg
Vitaminium E1.2 mg1.2 mg

Less Calories in Octopus

At first glance, you can see that in octopus is less calories than in squid.

Octopus has 82 kcal per 100g and squid 92 kcal per 100g so it is pretty easy to calculate that the difference is about 12%.

In octopus and in squid most calories came from protein.

See tables below to compare octopus with squid in details.

Octopus And Squid Nutrition Difference

  • Calories:
    squid - 12% more than octopus
  • Carbohydrates:
    squid - 40% more than octopus
  • Fat:
    squid - 33% more than octopus
  • Protein:
    squid - 4% more than octopus
  • Water:
    octopus - 2% more than squid

Less protein in octopus

It is aslo easy to see see that in octopus is less protein than in squid.

There is 15.58g per 100g of squid and 14.91g per 100g of octopus so using simple math we can see that difference is about 4%.

Less carbohydrates in octopus

In octopus is less carbohydrates than in squid.

There is 3.08g/100g of carbohydrates in squid and 2.2g/100g in octopus so let me do the math for you again - difference is about 40%.

Less fat in octopus

In octopus is less fats than in squid.

The tables above show us that there is 1.38g/100g of fats in squid and 1.04g/100g in octopus. In this case difference is about 33%.


  • Calories82
  • Carbohydrates2.2 g
  • Fat1.04 g
  • Protein14.91 g
  • Water80.25 g
Octopus calories per:
| ounce | single piece

Calories source

  • 11% CARBS.
  • 77% PROTEIN
  • 12% FAT


  • Calories92
  • Carbohydrates3.08 g
  • Fat1.38 g
  • Protein15.58 g
  • Water78.55 g
Squid calories per:
| ounce | standard serving size | ring | cup | half cup

Calories source

  • 14% CARBS
  • 72% PROTEIN
  • 14% FAT

Vitamins: squid vs octopus

  • Vitaminium B1 (Thiamine):
    octopus - 50% more than squid
  • Vitaminium B2 (riboflavin):
    squid - 930% more than octopus
  • Vitaminium B3 (Niacin):
    squid - 4% more than octopus
  • Vitaminium B6:
    octopus - 543% more than squid
  • Vitaminium B9 (Folic acid):
    octopus - 220% more than squid
  • Vitaminium C:
    octopus - 6% more than squid
  • Vitaminium E:
    squid - 0% more than octopus

Minerals: octopus vs squid

  • Calcium:
    octopus - 66% more than squid
  • Iron:
    octopus - 679% more than squid
  • Magnessium:
    squid - 10% more than octopus
  • Phosphorus:
    squid - 9900% more than octopus
  • Potassium:
    octopus - 42% more than squid
  • Sodium:
    octopus - 423% more than squid
  • Zink:
    squid - 9900% more than octopus
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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