The octopus, a fascinating sea creature with a large head and eight arms adorned with suction cups, is a member of the cephalopod family, which also includes squid and cuttlefish. Found in oceans worldwide, the octopus is a culinary delicacy in many cultures, especially in Mediterranean and Japanese cuisines. Beyond its unique taste and texture, octopus offers a range of nutritional benefits that can contribute to a healthy diet.
Nutritional Profile of Octopus
Octopus is a lean protein source, meaning it is low in calories, fat, and cholesterol while providing a significant amount of protein. A 3-ounce (85-gram) serving of cooked octopus contains approximately 139 calories, 25 grams of protein, 2 grams of fat, and 4 grams of carbohydrates with no fiber or sugar.
Octopus is an excellent source of vitamin B12 and selenium, and a good source of iron, copper, and vitamin B6. It also contains other essential nutrients like zinc, niacin, phosphorus, sodium, pantothenic acid, choline, magnesium, and potassium.
Here is the nutrition profile for 3 ounces (85 grams) of octopus cooked using a moist-heat cooking method like boiling, braising, or stewing (4):
- Calories: 139
- Carbs: 4 grams
- Protein: 25 grams
- Fiber: 0 grams
- Fat: 2 grams
- Vitamin B12: 1,275% of the Daily Value (DV)
- Selenium: 139% of the DV
- Copper: 70% of the DV
- Iron: 45% of the DV
- Vitamin B6: 32% of the DV
- Zinc: 26% of the DV
- Niacin: 20% of the DV
- Phosphorus: 19% of the DV
- Sodium: 17% of the DV
- Pantothenic acid: 15% of the DV
- Choline: 13% of the DV
- Magnesium: 12% of the DV
- Potassium: 11% of the DV
Octopus is also a source of omega-3 fatty acids, specifically docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which are known for their heart-healthy benefits.
Read also: What Do Giant Pacific Octopuses Eat?
Health Benefits of Octopus Consumption
Including octopus in your diet can offer several potential health benefits:
- Lean Protein Source: Octopus is a lean protein, providing a substantial amount of protein with relatively few calories and fat. Protein is essential for building and repairing tissues, supporting muscle growth, and promoting satiety. The recommended daily allowance of protein is 0.36 grams per pound body weight (0.8 grams per kilogram of body weight). That amounts to 56 grams for a 150-pound person. An optimal protein intake for most people is probably in the range of 1.2 to 1.8 grams per kilogram bodyweight (82 to 122 grams for that same 150-pound person), and that people who are very active may see the best results at even higher intake.
- Heart Health: The omega-3 fatty acids in octopus may help reduce inflammation, lower blood pressure, and decrease the risk of heart disease. Omega-3s can also reduce triglycerides and the risk of irregular heartbeat. Octopus contains taurine, an amino acid that may reduce blood pressure and cholesterol levels.
- Anticancer Properties: Taurine, found in octopus, has been shown to have anti-cancer and antiviral effects. It can fight inflammation and act as an antioxidant, protecting cells from damage associated with cancer. Octopus also contains antioxidants like selenium, vitamin B12, and folate, which may further reduce cancer risk.
- Cognitive Health: Octopus contains magnesium, which supports healthy brain activity, memory, and learning processes. Adequate magnesium intake may reduce the risk of cognitive diseases like dementia or Alzheimer's.
- Depression Relief: The omega-3 fatty acids EPA and DHA in octopus are thought to prevent or treat depression and other mood disorders.
- Rich in Vitamins and Minerals: Octopus is rich in vitamins and minerals, including iron, selenium, copper, and vitamin B12, which play vital roles in various bodily functions, such as red blood cell formation, DNA synthesis, and antioxidant defense.
Octopus and Weight Loss
Octopus can be a valuable addition to a weight loss diet due to its high protein content and low calorie and fat content. Protein promotes satiety, helping you feel fuller for longer and potentially reducing overall calorie intake.
A study analyzed foods and their concentrations of 12 different antidepressant nutrients, including omega-3s as well as vitamin B12, selenium, iron, zinc, and more. Octopus ranked sixth on the list of top antidepressant foods (29).
Potential Downsides and Considerations
While octopus offers numerous health benefits, it's essential to be aware of potential downsides and considerations:
- High in Sodium: Octopus can be high in sodium, with one serving potentially containing up to 25% of the daily value. Individuals sensitive to sodium should consume octopus in moderation to avoid adverse effects on blood pressure and heart health.
- Preparation Methods: The nutritional value of octopus can vary depending on the cooking method. Deep-frying octopus can significantly increase its fat and calorie content, potentially negating some of its health benefits. Opt for healthier cooking methods like grilling, baking, steaming, boiling, or poaching.
- Mercury Exposure: Like most seafood, octopus may contain heavy metals like mercury and arsenic. Choosing octopus from less contaminated sources and avoiding the digestive glands can help minimize mercury exposure. Those particularly at risk, such as pregnant and breastfeeding individuals and young children, should exercise caution.
- Shellfish Allergy: Individuals with shellfish allergies should avoid octopus, as it can trigger allergic reactions.
Culinary Uses and Preparation
Octopus is a versatile ingredient that can be prepared in various ways. It can be eaten raw or cooked, with common cooking methods including grilling, baking, steaming, boiling, poaching, stewing, and frying.
Read also: Feeding Habits of the Mimic Octopus
To achieve a tender texture, octopus should be cooked either quickly or for an extended period. "Two minutes or two hours" is a common saying regarding octopus cooking. Cooking it for just a few minutes, until it loses its translucency, or for an hour or more until it tenderizes, yields the best results.
Here are a few tips for preparing octopus:
- Tenderizing: Tenderize the octopus by simmering it in a light broth for about an hour, or until a pointy knife easily enters the flesh.
- Grilling: Slice the tenderized octopus into pieces, brush with olive oil, lemon juice, and herbs, and grill until crispy.
- Sautéing: Sauté octopus pieces in a skillet with olive oil until the skin gets crispy and caramelized.
- Salads: Add crispy octopus to salads for a flavorful and protein-rich addition.
Choosing and Storing Octopus
When choosing fresh octopus, look for specimens that are moist but not overly slimy and have a mild, pleasing oceanic smell. Frozen octopus is a common alternative and should be well-sealed and free of additional ingredients.
Fresh or cooked octopus can be stored in an airtight container in the refrigerator for up to two days or in the freezer for up to three months. Most octopus is sold frozen and should be thawed in the refrigerator overnight or in a bowl of cold water before cooking.
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