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Calories in Octopus & Squid

A three ounce serving of cooked octopus contains approximately 140 kilocalories, of which about 16 calories come from fat. A three ounce serving of cooked squid contains roughly 150 kilocalories, of which about 58 calories come from fat. (By comparison, the leanest steak contains 170 calories per 3oz serving, of which 63 come from fat.) Both octopus and squid are relatively nutritious foods and, unless deep-fried, make good food choices for anyone following a calorie-controlled weight loss diet.

Octopus (Serving size 3oz unless stated)
Calories
Octopus, raw
Octopus, cooked, moist heat
Octopus, fried
Octopus, pickled (1oz)
70
139
145
21
Squid (Serving size 3oz unless stated)
Calories
Squid, raw
Squid, breaded, fried
Squid, dried
Squid, pickled (1oz)
Squid ink (2 tbsp)
78
150
260
25
10

Sources include: USDA Nutrient Database, Food Shopping Counter (Natow and Heslin) 2006, The Fat Book (Bellerson) 2004.

Octopus And Squid

Octopuses feed mainly on crabs and lobsters. They have long been considered a culinary delicacy by peoples of the Mediterranean (eg. in Greece) and Far East (eg. in Japan, South Korea) The most favored parts are the arms, although other parts of the body are also eaten. Most species of octopus are eaten cooked (eg. fried in oil), but in Japanese sushi cuisine, octopus is typically marinated before being served raw. Squid is another popular seafood dish. It is cooked and served in a similar way to octopus. Squid ink is also a delicacy in Italy and Sicily. Dried squid is a popular snack in coastal regions of the Far East.

Octopus: Nutritional Content (Per 3oz Serving Size)

Most types of octopus are useful sources of the following nutrients: vitamin B3 (3.2mg), B12 (30.6mcg), potassium (536mg), phosphorus (237mg), selenium (76.2mcg) and iodine.

Squid: Nutritional Content (Per 3oz Serving Size)

Most types of squid are useful sources of the following nutrients: vitamin B3 (1.9mg), potassium (209mg), phosphorus (188mg), selenium (38.1mcg) and iodine.

(Source: USDA Nutrient Database)

Exercise To Increase Energy Expenditure And Lose Weight

If you have difficulty adjusting your daily eating habits to follow a calorie-controlled diet, remember that exercise can help to create or maintain the necessary calorie-deficit to reduce weight. Sixty minutes of fast walking, per day, can burn up to 2800 calories per week. This is the equivalent of 0.8 pounds of body fat. Maintain this for one month to lose over three pounds.

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