Tuna vs Octopus: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Octopus is generally healthier
Octopus comes out ahead in this comparison, winning in 2 out of 5 key nutritional categories. It has fewer calories (82 vs 132), more protein (30g vs 29g), making it the better choice for most health goals.
Quick Summary
Fewer Calories
Octopus
82 kcal
More Protein
Octopus
30g
More Fiber
Tuna
0g
Less Sugar
Tuna
0g
Visual Comparison
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Tuna
Octopus
Diet Compatibility
Tuna
Octopus
When to Choose Tuna
- ✓More fiber (0g vs 0g)
- ✓Lower in carbs (0g vs 2.2g)
- ✓Less sugar (0g vs 0g)
- ✓Lower sodium (41mg vs 577mg)
Common Uses
When to Choose Octopus
- ✓Lower in calories (82 vs 132)
- ✓Higher in protein (30g vs 29g)
Common Uses
Tuna vs Octopus: Nutritional Analysis
Tuna is more calorie-dense at 132 calories per 100g compared to 82 for Octopus, a difference of 50 calories. On the protein front, Octopus delivers more with 30g per 100g versus 29g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Tuna and Octopus tell different nutritional stories. Tuna provides 0g of carbohydrates, 1.3g of fat, and 0g of fiber per 100g, while Octopus contains 2.2g carbs, 0.9g fat, and 0g fiber.
Key Takeaways
- For weight management: Octopus is the lower-calorie choice at 82 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Octopus provides more protein (30g/100g), supporting muscle repair and growth.
- For sustained energy: Tuna offers more fiber (0g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Tuna or Octopus?
Tuna has more calories with 132 kcal per 100g, compared to Octopus with 82 kcal. That's a difference of 50 calories per 100g serving.
Is Tuna healthier than Octopus?
Based on our nutritional analysis, Octopus is generally the healthier choice, winning in 2 out of 5 key nutritional categories. Octopus has 82 calories, 30g protein, and 0g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Tuna and Octopus?
Octopus has more protein with 30g per 100g, compared to Tuna with 29g. Octopus provides 1.0g more protein per 100g serving.
Which is better for weight loss, Tuna or Octopus?
For weight loss, Octopus is the better choice with only 82 calories per 100g compared to 132 calories in Tuna. Octopus also offers 0g of fiber per 100g, which helps you feel fuller longer.
Does Tuna or Octopus have fewer carbs?
Tuna has fewer carbs with 0g per 100g, compared to Octopus with 2.2g. If you're following a low-carb diet, Tuna is the better option with 2.2g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.