Grilled Octopus
An icon of upscale Greek and Mediterranean restaurants: octopus tentacles grilled over charcoal until crisp outside and tender inside. Octopus is lean marine protein, almost free of carbohydrate, and the glycemic index does not apply; it is especially rich in iron and vitamin B12.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
An exceptional starter or main course for seafood lovers; eat it with a generous squeeze of lemon, extra virgin olive oil and a rocket salad for pure protein fullness and clean energy.
Best preparation methods
The secret of tender octopus is to simmer it slowly with vinegar and herbs for about an hour until soft, then grill it for just a few minutes over hot charcoal for a smoky flavour.
Important Nutritional Note
Octopus is very rich in zinc, taurine and fatty acids that support healthy blood vessels; an excellent food for athletes and anyone on a strict weight-loss diet.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (150 g) |
|---|---|---|
| Calories | 82 kcal | 123 kcal |
| Protein | 14.9 g | 22.4 g |
| Carbohydrate | 2.2 g | 3.3 g |
| Available carbohydrate | 2.2 g | 3.3 g |
| Fat | 1 g | 1.5 g |
| Dietary fibre | 0 g | 0 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It provides 18.2 g of protein per 100 kcal, ranking 7 of 19 in Meat, fish & eggs (highest first).
Related foods from the same family:
Frequently asked questions
Is Grilled Octopus good for weight loss?
It can be a useful part of a weight-loss plan because it provides 18.2 g of protein per 100 kcal, and protein supports fullness. A 150 g portion gives 123 kcal.
How does Grilled Octopus affect blood sugar?
Grilled Octopus contains only 2.2 g of available carbohydrate per 100 g, so the glycemic index does not apply and its direct effect on blood sugar is minimal. The meal’s effect depends on what you eat with it, such as bread, rice or sweetened sauces.
What is the nutritional value of a typical portion of Grilled Octopus?
A typical 150 g portion of Grilled Octopus provides about 123 kcal, 22.4 g protein, 3.3 g carbohydrate, 1.5 g fat and 0 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.