Octopus vs Squid: Calories and Nutrition Compared (2026)

Octopus is higher in protein with 29.8 g compared to squid's 15.6 g. Squid is lower in calories at 92 compared to octopus's 164.

Octopus and squid are both mollusks that are enjoyed in various cuisines around the world. While they share some similarities, their nutritional profiles differ significantly.

What Is the Difference Between Octopus and Squid?

Octopus is a marine animal known for its eight arms and high intelligence. It is often consumed in dishes such as sushi and grilled preparations. Squid is a cephalopod with a long body and tentacles, commonly used in various culinary dishes. It is often prepared fried, grilled, or in salads.

Octopus vs Squid: Nutrition Side by Side

Below is a side-by-side comparison of the nutritional values of octopus and squid.

Nutrient (per 100 g)	Octopus (cooked)	Squid (raw)
Calories	164 kcal	92 kcal
Protein	29.8 g	15.6 g
Carbs	4.4 g	3.1 g
Sugar	0 g	0 g
Fat	2.1 g	1.4 g
Fiber	0 g	0 g
Sodium	460 mg	44 mg

Which Is Better, Octopus or Squid?

For weight loss: Squid contains fewer calories at 92, while octopus has 164 calories per 100 g.

For muscle and protein: Octopus provides more protein at 29.8 g, compared to squid's 15.6 g.

For low-carb or low-sugar: Octopus has 4.4 g of carbs, while squid has 3.1 g, and both have 0 g of sugar.

How to Track Octopus and Squid Accurately

It's easy to misjudge portion sizes and macros when preparing seafood, which can impact dietary goals. 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. Always consult a healthcare professional for dietary guidance. 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 squid has 15.6 g.

Which has fewer calories?

Squid has 92 calories, while octopus has 164 calories.

What is the fat content in octopus?

Octopus contains 2.1 g of fat per 100 g.

What is the carbohydrate content in squid?

Squid contains 3.1 g of carbohydrates per 100 g.

How much sodium is in octopus?

Octopus has 460 mg of sodium per 100 g.

What is the sugar content in both foods?

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

Key Takeaways

• Octopus: 164 calories per 100 g.
• Squid: 92 calories per 100 g.
• Octopus: 29.8 g of protein per 100 g.
• Squid: 15.6 g of protein per 100 g.
• Octopus: 4.4 g of carbohydrates per 100 g.
• Both foods have 0 g of sugar.