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Raw Octopus Fillet
Meats
Nutri-ScoreA

Raw Octopus Fillet

Octopus vulgaris

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Raw Octopus Fillet provides 82 kcal, 14g of protein, 0.9g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Raw octopus fillet is a delicacy known for its tender texture and mild flavor. It is rich in protein and low in fat, making it a nutritious choice for seafood lovers.

Also known as:
OctopusPulpo
Scientific NameOctopus vulgaris
Region of OriginMediterranean Sea
Popular Comparisons:
Raw Octopus FilletRaw Octopus FilletVSAbaloneAbaloneRaw Octopus FilletRaw Octopus FilletVSAlligator TailAlligator TailRaw Octopus FilletRaw Octopus FilletVSAlligator Tail MeatAlligator Tail MeatRaw Octopus FilletRaw Octopus FilletVSFried Alligator Tail MeatFried Alligator Tail MeatRaw Octopus FilletRaw Octopus FilletVSAlpaca Loin SteakAlpaca Loin SteakRaw Octopus FilletRaw Octopus FilletVSSpicy Andouille SausageSpicy Andouille SausageRaw Octopus FilletRaw Octopus FilletVSAntelope Loin SteakAntelope Loin SteakRaw Octopus FilletRaw Octopus FilletVSBaconBaconRaw Octopus FilletRaw Octopus FilletVSApplewood Smoked BaconApplewood Smoked BaconRaw Octopus FilletRaw Octopus FilletVSCanadian Back BaconCanadian Back Bacon

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories82 kcal
Water
80%
Fiber0g
Total15.9g
Protein
14g(88%)
Fats
1g(6%)
Carbohydrates
0.9g(6%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin B1220 µg (333%)
Vitamin b6 (pyridoxine)0.1 mg (6%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Sodium370 mg (16%)
Iron0.9 mg (5%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, raw octopus fillet supports muscle growth and repair, making it an excellent choice for athletes and active individuals.
✓Rich in omega-3 fatty acids, it promotes heart health by reducing inflammation and lowering cholesterol levels.
✓Contains essential vitamins and minerals, including Vitamin B12 and iron, which are crucial for energy production and red blood cell formation.
✓Low in calories and carbohydrates, it is suitable for weight management and low-carb diets.

Possible Risks & Side Effects

!Raw octopus may carry parasites or bacteria, so it should be sourced from reputable suppliers and handled with care.
!Individuals with shellfish allergies should avoid octopus as it may trigger allergic reactions.

How to Prepare & Consume

Best enjoyed raw in dishes like sushi or sashimi, ensure it is fresh and properly cleaned before consumption.

Smart Selection & Storage

How to Select

Choose octopus that is firm to the touch, has a mild ocean scent, and bright color. Avoid any that appear slimy or have a strong fishy odor.

How to Store

Store raw octopus in the coldest part of the refrigerator and consume within 1-2 days for optimal freshness.

Myths vs Realities

MythEating raw octopus is dangerous.
RealityWhen sourced from reputable suppliers and handled properly, raw octopus can be safe to eat.
MythOctopus is high in calories.
RealityRaw octopus is low in calories, making it a healthy seafood choice.
MythAll octopus is tough and chewy.
RealityWhen prepared correctly, octopus can be tender and flavorful.

Healthy Recipes

Citrus Marinated Raw Octopus Salad

A refreshing salad featuring tender raw octopus fillet marinated in a zesty citrus dressing, complemented by crisp vegetables.

Ingredients
  • 200g raw octopus fillet
  • 1 orange, juiced
  • 1 lemon, juiced
  • 1 tablespoon olive oil
  • 1 teaspoon sea salt
  • 1 cucumber, thinly sliced
  • 1 red bell pepper, diced
  • Fresh parsley for garnish
Instructions
  1. 1. In a bowl, combine orange juice, lemon juice, olive oil, and sea salt.
  2. 2. Add the raw octopus fillet and marinate for 30 minutes.
  3. 3. Toss with cucumber, red bell pepper, and garnish with fresh parsley before serving.

Spicy Octopus Ceviche

This vibrant ceviche features raw octopus fillet marinated in lime juice with a kick of chili, served with avocado and cilantro.

Ingredients
  • 200g raw octopus fillet
  • Juice of 3 limes
  • 1 small red chili, finely chopped
  • 1 avocado, diced
  • 1/4 cup fresh cilantro, chopped
  • Salt to taste
Instructions
  1. 1. Marinate the octopus fillet in lime juice and salt for 1 hour.
  2. 2. Add chopped chili, avocado, and cilantro to the marinated octopus.
  3. 3. Serve chilled with tortilla chips or lettuce wraps.

Octopus and Quinoa Salad Bowl

A nutritious bowl combining raw octopus fillet with protein-packed quinoa and fresh vegetables, drizzled with a light vinaigrette.

Ingredients
  • 200g raw octopus fillet
  • 1 cup cooked quinoa
  • 1 cup cherry tomatoes, halved
  • 1/2 cucumber, diced
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Combine cooked quinoa, cherry tomatoes, and cucumber in a bowl.
  2. 2. Marinate the octopus fillet in balsamic vinegar and olive oil for 30 minutes.
  3. 3. Top the quinoa mixture with marinated octopus, season with salt and pepper, and serve.

Octopus Sashimi with Wasabi Soy Sauce

Delicate slices of raw octopus fillet served as sashimi, paired with a spicy wasabi soy dipping sauce for an elegant appetizer.

Ingredients
  • 200g raw octopus fillet
  • 2 tablespoons soy sauce
  • 1 teaspoon wasabi paste
  • 1 teaspoon sesame seeds
  • Thinly sliced green onions for garnish
Instructions
  1. 1. Slice the raw octopus fillet thinly and arrange on a plate.
  2. 2. Mix soy sauce and wasabi paste in a small bowl.
  3. 3. Sprinkle sesame seeds and green onions over the octopus and serve with the dipping sauce.

Octopus Carpaccio with Arugula and Lemon

A light and sophisticated carpaccio made with raw octopus fillet, served on a bed of arugula and drizzled with lemon vinaigrette.

Ingredients
  • 200g raw octopus fillet
  • 2 cups arugula
  • Juice of 1 lemon
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • Parmesan shavings for garnish
Instructions
  1. 1. Thinly slice the raw octopus fillet and arrange on a plate.
  2. 2. In a bowl, whisk together lemon juice, olive oil, salt, and pepper.
  3. 3. Top the octopus with arugula, drizzle with vinaigrette, and garnish with Parmesan shavings.

Mediterranean Octopus Tartar

A flavorful tartar made with finely diced raw octopus fillet, olives, capers, and herbs, served with whole grain crackers.

Ingredients
  • 200g raw octopus fillet
  • 1/4 cup black olives, chopped
  • 1 tablespoon capers, rinsed and chopped
  • 1 tablespoon fresh dill, chopped
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Finely dice the raw octopus fillet and mix with olives, capers, dill, olive oil, salt, and pepper.
  2. 2. Chill for 30 minutes to enhance flavors.
  3. 3. Serve with whole grain crackers or cucumber slices.

Octopus and Avocado Tartare

A creamy and delicious tartare combining raw octopus fillet with ripe avocado, lime, and a hint of spice, perfect as a starter.

Ingredients
  • 200g raw octopus fillet
  • 1 ripe avocado, diced
  • Juice of 1 lime
  • 1 teaspoon chili flakes
  • Salt to taste
  • Microgreens for garnish
Instructions
  1. 1. Dice the raw octopus fillet and mix with avocado, lime juice, chili flakes, and salt.
  2. 2. Chill for 20 minutes to allow flavors to meld.
  3. 3. Serve in a ring mold and garnish with microgreens.

Raw Octopus Sushi Rolls

Delicious sushi rolls filled with raw octopus fillet, avocado, and cucumber, wrapped in nori for a healthy twist on sushi.

Ingredients
  • 200g raw octopus fillet
  • 1 avocado, sliced
  • 1 cucumber, julienned
  • 4 sheets nori
  • 2 cups sushi rice, cooked
  • Soy sauce for dipping
Instructions
  1. 1. Lay a sheet of nori on a bamboo mat, spread a thin layer of sushi rice, and top with octopus, avocado, and cucumber.
  2. 2. Roll tightly and slice into bite-sized pieces.
  3. 3. Serve with soy sauce for dipping.

Octopus Poke Bowl

A vibrant poke bowl featuring raw octopus fillet, brown rice, and an array of fresh vegetables, drizzled with a sesame dressing.

Ingredients
  • 200g raw octopus fillet
  • 1 cup cooked brown rice
  • 1/2 cup edamame, shelled
  • 1/2 cup shredded carrots
  • 2 tablespoons sesame oil
  • 1 tablespoon soy sauce
  • Sesame seeds for garnish
Instructions
  1. 1. Marinate the octopus fillet in sesame oil and soy sauce for 30 minutes.
  2. 2. In a bowl, layer brown rice, edamame, and carrots.
  3. 3. Top with marinated octopus and sprinkle with sesame seeds before serving.

Octopus and Mango Salsa

A tropical salsa combining raw octopus fillet with sweet mango, lime, and cilantro, perfect as a topping for grilled fish or chicken.

Ingredients
  • 200g raw octopus fillet
  • 1 ripe mango, diced
  • Juice of 1 lime
  • 1/4 cup red onion, finely chopped
  • 1/4 cup fresh cilantro, chopped
  • Salt to taste
Instructions
  1. 1. Combine diced octopus, mango, lime juice, red onion, cilantro, and salt in a bowl.
  2. 2. Mix well and let sit for 15 minutes to allow flavors to meld.
  3. 3. Serve as a topping or on its own as a refreshing dish.

Frequently Asked Questions (FAQ)

Is raw octopus safe to eat?

Yes, if sourced from reputable suppliers and handled properly to avoid contamination.

How should I prepare raw octopus?

It can be sliced thinly for sushi or sashimi, or marinated in citrus juices for a ceviche-style dish.

What are the health benefits of eating octopus?

Octopus is high in protein, low in fat, and contains essential nutrients like Vitamin B12 and iron.

Can I freeze raw octopus?

Yes, freezing can help kill parasites, but it may alter the texture slightly.

How do I know if octopus is fresh?

Fresh octopus should have a mild ocean smell, firm texture, and bright color.

What dishes can I make with raw octopus?

Popular dishes include sushi, sashimi, and octopus ceviche.

Is octopus high in cholesterol?

Octopus is relatively low in cholesterol compared to other seafood, making it a heart-healthy option.

How can I enhance the flavor of raw octopus?

Marinating in citrus juices or serving with dipping sauces can enhance its natural flavor.

Related Superfoods
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Comparisons
Raw Octopus Fillet vs Abalone Raw Octopus Fillet vs Alligator Tail Raw Octopus Fillet vs Alligator Tail Meat
Nutrients
Protein in Raw Octopus Fillet Calories in Raw Octopus Fillet Vitamin-c in Raw Octopus Fillet Magnesium in Raw Octopus Fillet
Featured Guides
Health Benefits of Raw Octopus Fillet Healthy Recipes with Raw Octopus Fillet
Rankings
Meats high in vitamin-b12 Meats high in protein Meats low in carbohidratos Meats low in índice glucémico