Octopus vs squid

Key differences

• They provide similar protein per calorie: 18.2 g per 100 kcal for octopus and 17 g for squid.
• Squid has fewer calories: 92 kcal per 100 g, versus 164 for octopus, so the same calories come with more grams of food.
• Neither provides any fiber.

Comparison per 100 g and per serving

In bold, the value more favorable to satiety when the gap is clear. Difference: Squid minus Octopus. Source: USDA FDC 174249 and 174223.

Per typical serving

With typical servings, 100 g (3.5 oz) of octopus has about 164 kcal and 29.8 g of protein, and 120 g (4 oz) of squid about 110 kcal and 18.7 g.

To get 20 g of protein you would need about 67 g of octopus (110 kcal) or about 128 g of squid (118 kcal).

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

By our estimate, squid is more filling per calorie than octopus: 5 versus 3 out of 5.

• 3/5Octopus: Calculation: 1 (base) + 0 (moderate energy density: 164 kcal/100 g) + 2 (protein: 18.2 g/100 kcal) + 0 (fiber: 0.0 g/100 kcal) + 0 (solid food with 60.5 g of water, under 70) = 3.
• 5/5Squid: Calculation: 1 (base) + 1 (low energy density: 92 kcal/100 g) + 2 (protein: 17.0 g/100 kcal) + 0 (fiber: 0.0 g/100 kcal) + 1 (solid food with 78.6 g of water) = 5.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

When to choose each one

Octopus

• If you want more protein in a typical serving: 29.8 g in 100 g (3.5 oz).

Squid

• If you want to eat more grams for the same calories: 92 kcal per 100 g.
• If you prefer a lighter typical serving: about 110 kcal in 120 g (4 oz).
• If you have nausea or fill up quickly: it carries our “Easy to digest” tag.

On a GLP-1 medication

Octopus. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less.

Squid. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

• Octopus: every nutrient, frequently asked questions, and similar foods.
• Squid: every nutrient, frequently asked questions, and similar foods.

Other comparisons

• Shrimp vs squid

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