Octopus

Octopus: Nutrition, History and Cooking Guide

Octopus — molluscs of the order Octopoda, predominantly Octopus vulgaris and related species — has been eaten in coastal communities around the world since ancient times, with particular significance in Mediterranean, Japanese, Korean, and Hawaiian cuisines. In ancient Greece, dried octopus was a common food item, depicted on pottery and described in texts. In Mediterranean cooking, the preparation of octopus has remained fundamentally unchanged for centuries: the freshly caught or thawed octopus is beaten against rocks (or the floor of the kitchen) to tenderise the muscle fibres, then braised slowly in wine until tender, before finishing with olive oil, lemon, herbs, and often charring on the grill. In Japan, tako — octopus — is one of the most important sushi and sashimi ingredients, typically simmered until tender and served sliced over rice with a brush of soy. Takoyaki — octopus-filled batter balls cooked in a special dimpled pan — are one of Japan's most beloved street foods, originating in Osaka.

Nutritional Value of Octopus

Octopus provides 82 kcal and 14.9 g of protein per 100 g, with just 1 g of fat — very lean and high in protein. It delivers excellent amounts of selenium, copper, B12, iron, and phosphorus. The copper content of octopus is particularly notable — it is one of the richest dietary copper sources. Iron content is meaningful and the haem form from seafood is well absorbed.

Health Benefits of Octopus

Octopus provides exceptional selenium — supporting thyroid function and antioxidant defence — and copper, which is important for iron metabolism, nerve function, and connective tissue synthesis. B12 supports neurological health. The lean protein profile makes it one of the most calorie-efficient seafood options. As with squid, the cholesterol content is moderate but not a practical concern within a varied diet for most people.

How to Select and Store Octopus

Fresh octopus should smell of the sea and have firm, glossy flesh. Frozen octopus — defrosted in the refrigerator — is often superior for cooking as the freezing process helps tenderise the muscle. Refrigerate fresh octopus for up to two days; freeze for up to three months.

How to Cook Octopus

Octopus requires tenderising before the main preparation. Simmer in water (or wine with aromatics) at a gentle simmer for forty-five to ninety minutes depending on size until a knife passes through the thickest part of the tentacle with no resistance. Cool in the liquid. Once tender, the octopus can be charred on a very hot grill or griddle for three to four minutes for smoky, slightly crispy results. Dress with olive oil, lemon, capers, and parsley. Serve warm or at room temperature — never refrigerate and serve cold, as the muscle seizes.