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Seaweed nutrition: calories, carbs, GI, protein, fiber, fats

Seaweed, kelp, raw
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Seaweed

Seaweed
Calories  ⓘ Calories for selected serving 43 kcal
Net Carbs  ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 8 grams
Default serving size  ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) 2 tbsp (1/8 cup) (10 grams)
Acidity (Based on PRAL)  ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. -4.8 (alkaline)
Oxalates  ⓘ https://www.sciencedirect.com/science/article/abs/pii/S0889157513000902 4 mg
TOP 13% Magnesium ⓘHigher in Magnesium content than 87% of foods
TOP 13% Calcium ⓘHigher in Calcium content than 87% of foods
TOP 19% Folate ⓘHigher in Folate content than 81% of foods
TOP 22% Folate, food ⓘHigher in Folate, food content than 78% of foods
TOP 23% Iron ⓘHigher in Iron content than 77% of foods

Seaweed calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 43

Mineral coverage chart

Calcium Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 50% 107% 86% 18% 7.9% 30% 34% 43% 26% 3.8%
Calcium: 504mg of 1,000mg 50%
Iron: 8.6mg of 8mg 107%
Magnesium: 363mg of 420mg 86%
Phosphorus: 126mg of 700mg 18%
Potassium: 267mg of 3,400mg 7.9%
Sodium: 699mg of 2,300mg 30%
Zinc: 3.7mg of 11mg 34%
Copper: 0.39mg of 1mg 43%
Manganese: 0.6mg of 2mg 26%
Selenium: 2.1µg of 55µg 3.8%

Mineral chart - relative view

121 mg
TOP 13%
168 mg
TOP 13%
2.9 mg
TOP 23%
233 mg
TOP 40%
0.13 mg
TOP 42%
1.2 mg
TOP 49%
0.2 mg
TOP 52%
42 mg
TOP 80%
89 mg
TOP 85%
0.7 µg
TOP 86%

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 7% 17% 0% 10% 13% 35% 8.8% 39% 0.46% 135% 0% 7% 165%
Vitamin A: 348IU of 5,000IU 7%
Vitamin E: 2.6mg of 15mg 17%
Vitamin D: 0µg of 10µg 0%
Vitamin C: 9mg of 90mg 10%
Vitamin B1: 0.15mg of 1mg 13%
Vitamin B2: 0.45mg of 1mg 35%
Vitamin B3: 1.4mg of 16mg 8.8%
Vitamin B5: 1.9mg of 5mg 39%
Vitamin B6: 0.01mg of 1mg 0.46%
Folate: 540µg of 400µg 135%
Vitamin B12: 0µg of 2µg 0%
Choline: 38mg of 550mg 7%
Vitamin K: 198µg of 120µg 165%

Vitamin chart - relative view

180 µg
TOP 19%
3 mg
TOP 33%
116 IU
TOP 41%
66 µg
TOP 43%
0.87 mg
TOP 49%
0.64 mg
TOP 50%
0.15 mg
TOP 58%
0.05 mg
TOP 72%
0.47 mg
TOP 79%
13 mg
TOP 83%
0 mg
TOP 95%
Vitamin D
0 µg
TOP 100%
0 µg
TOP 100%

Macronutrients chart

2% 10% 80% 7%
Protein:
Daily Value: 3%
1.7 g of 50 g
1.7 g (3% of DV )
Fats:
Daily Value: 1%
0.6 g of 65 g
0.6 g (1% of DV )
Carbs:
Daily Value: 3%
9.6 g of 300 g
9.6 g (3% of DV )
Water:
Daily Value: 4%
81.6 g of 2,000 g
81.6 g (4% of DV )
Other:
6.6 g
6.6 g

Protein quality breakdown

Tryptophan Tryptophan Threonine Threonine Isoleucine Isoleucine Leucine Leucine Lysine Lysine Methionine Methionine Phenylalanine Phenylalanine Valine Valine Histidine Histidine 51% 16% 16% 9.1% 12% 7.1% 7.4% 12% 10%
Tryptophan: 144mg of 280mg 51%
Threonine: 165mg of 1,050mg 16%
Isoleucine: 228mg of 1,400mg 16%
Leucine: 249mg of 2,730mg 9.1%
Lysine: 246mg of 2,100mg 12%
Methionine: 75mg of 1,050mg 7.1%
Phenylalanine: 129mg of 1,750mg 7.4%
Valine: 216mg of 1,820mg 12%
Histidine: 72mg of 700mg 10%

Fat type information

63% 25% 12%
Saturated Fat: 0.25 g
Monounsaturated Fat: 0.1 g
Polyunsaturated fat: 0.05 g

Fiber content ratio for Seaweed

6% 14% 80%
Sugar: 0.6 g
Fiber: 1.3 g
Other: 7.7 g

All nutrients for Seaweed per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 43kcal 2% 90% 1.1 times less than OrangeOrange
Protein 1.7g 4% 80% 1.7 times less than BroccoliBroccoli
Fats 0.56g 1% 79% 59.5 times less than CheeseCheese
Vitamin C 3mg 3% 33% 17.7 times less than LemonLemon
Net carbs 8.3g N/A 49% 6.6 times less than ChocolateChocolate
Carbs 9.6g 3% 50% 2.9 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Magnesium 121mg 29% 13% 1.2 times less than AlmondsAlmonds
Calcium 168mg 17% 13% 1.3 times more than MilkMilk
Potassium 89mg 3% 85% 1.7 times less than CucumberCucumber
Iron 2.9mg 36% 23% 1.1 times more than Beef broiledBeef broiled
Sugar 0.6g N/A 70% 15 times less than Coca-ColaCoca-Cola
Fiber 1.3g 5% 46% 1.8 times less than OrangeOrange
Copper 0.13mg 14% 42% 1.1 times less than ShiitakeShiitake
Zinc 1.2mg 11% 49% 5.1 times less than Beef broiledBeef broiled
Phosphorus 42mg 6% 80% 4.3 times less than Chicken meatChicken meat
Sodium 233mg 10% 40% 2.1 times less than White BreadWhite Bread
Vitamin A 6µg 1% 56%
Vitamin E 0.87mg 6% 49% 1.7 times less than KiwiKiwi
Manganese 0.2mg 9% 52%
Selenium 0.7µg 1% 86%
Vitamin B1 0.05mg 4% 72% 5.3 times less than Pea rawPea raw
Vitamin B2 0.15mg 12% 58% 1.2 times more than AvocadoAvocado
Vitamin B3 0.47mg 3% 79% 20.4 times less than Turkey meatTurkey meat
Vitamin B5 0.64mg 13% 50% 1.8 times less than Sunflower seedsSunflower seeds
Vitamin B6 0mg 0% 95% 59.5 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 66µg 55% 43% 1.5 times less than BroccoliBroccoli
Trans Fat 0g N/A 100% N/AMargarine
Folate 180µg 45% 19% 3 times more than Brussels sproutsBrussels sprouts
Saturated Fat 0.25g 1% 75% 23.9 times less than Beef broiledBeef broiled
Choline 13mg 2% 83%
Monounsaturated Fat 0.1g N/A 81% 100 times less than AvocadoAvocado
Polyunsaturated fat 0.05g N/A 90% 1003.7 times less than WalnutWalnut
Tryptophan 0.05mg 0% 86% 6.4 times less than Chicken meatChicken meat
Threonine 0.06mg 0% 93% 13.1 times less than Beef broiledBeef broiled
Isoleucine 0.08mg 0% 92% 12 times less than Salmon rawSalmon raw
Leucine 0.08mg 0% 94% 29.3 times less than Tuna BluefinTuna Bluefin
Lysine 0.08mg 0% 92% 5.5 times less than TofuTofu
Methionine 0.03mg 0% 92% 3.8 times less than QuinoaQuinoa
Phenylalanine 0.04mg 0% 94% 15.5 times less than EggEgg
Valine 0.07mg 0% 93% 28.2 times less than Soybean rawSoybean raw
Histidine 0.02mg 0% 94% 31.2 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 43% 172.5 times less than SalmonSalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 43
% Daily Value*
0.86%
Total Fat 0.56g
1.1%
Saturated Fat 0.25g
0
Trans Fat 0g
0
Cholesterol 0mg
10%
Sodium 233mg
3.2%
Total Carbohydrate 9.6g
5.2%
Dietary Fiber 1.3g
Total Sugars 0g
Includes ? g Added Sugars
Protein 1.7g
Vitamin D 0mcg 0

Calcium 168mg 17%

Iron 2.9mg 36%

Potassium 89mg 2.6%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

ⓘ  Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
Low in Cholesterol
ok
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ok
ⓘ  Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Saturated Fats
ok
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
ok
ⓘ  While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Low in Sugars
ok

Seaweed nutrition infographic

Seaweed nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.