Octopus vs Lobster: Calories and Nutrition Compared (2026)

Octopus is higher in protein at 29.8 g compared to lobster's 19 g. However, lobster is lower in calories at 89 compared to octopus's 164.

Octopus and lobster are both popular seafood options, each with unique nutritional benefits. This comparison highlights their differences in calories, protein, and other nutrients.

What Is the Difference Between Octopus and Lobster?

Octopus is a marine animal known for its eight arms and is often consumed in various culinary dishes. It is rich in protein and low in fat. Lobster is a crustacean that is highly regarded for its sweet and tender meat. It is a popular delicacy in many cuisines around the world.

Octopus vs Lobster: Nutrition Side by Side

The following table presents a side-by-side comparison of octopus and lobster based on their nutritional content.

Nutrient (per 100 g)	Octopus (cooked)	Lobster (cooked)
Calories	164 kcal	89 kcal
Protein	29.8 g	19 g
Carbs	4.4 g	0 g
Sugar	0 g	0 g
Fat	2.1 g	0.9 g
Fiber	0 g	0 g
Sodium	460 mg	486 mg

Which Is Better, Octopus or Lobster?

For weight loss: Lobster contains fewer calories at 89 compared to octopus's 164, making it a better option for weight loss.

For muscle and protein: Octopus provides more protein at 29.8 g, while lobster offers 19 g, making octopus the superior choice for muscle building.

For low-carb or low-sugar: Both octopus and lobster are low in carbohydrates and sugar, with octopus containing 4.4 g of carbs and both having 0 g of sugar.

How to Track Octopus and Lobster Accurately

Portion sizes and macronutrient content can be easy to misjudge when consuming seafood. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. This comparison focuses on the nutritional content per 100 g of each food. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Octopus has 29.8 g of protein, while lobster has 19 g.

Which has fewer calories?

Lobster has fewer calories at 89, compared to octopus's 164.

What is the fat content in octopus?

Octopus contains 2.1 g of fat per 100 g.

What is the sodium content in lobster?

Lobster contains 486 mg of sodium per 100 g.

How many carbohydrates are in octopus?

Octopus has 4.4 g of carbohydrates per 100 g.

Does either seafood contain sugar?

Both octopus and lobster have 0 g of sugar per 100 g.

Key Takeaways

• Octopus has 164 calories per 100 g.
• Lobster has 89 calories per 100 g.
• Octopus contains 29.8 g of protein.
• Lobster contains 19 g of protein.
• Octopus has 2.1 g of fat.
• Lobster has 0.9 g of fat.