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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 per 100-gram serving 43
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 8.27 grams
Serving Size ⓘ Serving sizes are 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 4mg
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 Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Calcium: 168 mg of 1,000 mg 17%
Iron: 2.85 mg of 8 mg 36%
Magnesium: 121 mg of 420 mg 29%
Phosphorus: 42 mg of 700 mg 6%
Potassium: 89 mg of 3,400 mg 3%
Sodium: 233 mg of 2,300 mg 10%
Zinc: 1.23 mg of 11 mg 11%
Copper: 0.13 mg of 1 mg 14%
Manganese: 0.2 mg of 2 mg 9%
Selenium: 0.7 µg of 55 µg 1%

Mineral chart - relative view

Magnesium
121 mg
TOP 13%
Calcium
168 mg
TOP 13%
Iron
2.85 mg
TOP 23%
Sodium
233 mg
TOP 40%
Copper
0.13 mg
TOP 42%
Zinc
1.23 mg
TOP 49%
Manganese
0.2 mg
TOP 52%
Phosphorus
42 mg
TOP 80%
Potassium
89 mg
TOP 85%
Selenium
0.7 µg
TOP 86%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 7% 166%
Vitamin A: 116 IU of 5,000 IU 2%
Vitamin E : 0.87 mg of 15 mg 6%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 3 mg of 90 mg 3%
Vitamin B1: 0.05 mg of 1 mg 4%
Vitamin B2: 0.15 mg of 1 mg 12%
Vitamin B3: 0.47 mg of 16 mg 3%
Vitamin B5: 0.642 mg of 5 mg 13%
Vitamin B6: 0.002 mg of 1 mg 0%
Folate: 180 µg of 400 µg 45%
Vitamin B12: 0 µg of 2 µg 0%
Choline: 12.8 mg of 550 mg 2%
Vitamin K: 66 µg of 120 µg 55%

Vitamin chart - relative view

Folate
180 µg
TOP 19%
Vitamin C
3 mg
TOP 33%
Vitamin A
116 IU
TOP 41%
Vitamin K
66 µg
TOP 43%
Vitamin E
0.87 mg
TOP 49%
Vitamin B5
0.642 mg
TOP 50%
Vitamin B2
0.15 mg
TOP 58%
Vitamin B1
0.05 mg
TOP 72%
Vitamin B3
0.47 mg
TOP 79%
Choline
12.8 mg
TOP 83%
Vitamin B6
0.002 mg
TOP 95%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Macronutrients chart

2% 10% 80% 7%
Protein:
Daily Value: 3%
1.68 g of 50 g
3%
Fats:
Daily Value: 1%
0.56 g of 65 g
1%
Carbs:
Daily Value: 3%
9.57 g of 300 g
3%
Water:
Daily Value: 4%
81.58 g of 2,000 g
4%
Other:
6.61 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 52% 16% 17% 10% 12% 8% 8% 12% 11%
Tryptophan: 48 mg of 280 mg 17%
Threonine: 55 mg of 1,050 mg 5%
Isoleucine: 76 mg of 1,400 mg 5%
Leucine: 83 mg of 2,730 mg 3%
Lysine: 82 mg of 2,100 mg 4%
Methionine: 25 mg of 1,050 mg 2%
Phenylalanine: 43 mg of 1,750 mg 2%
Valine: 72 mg of 1,820 mg 4%
Histidine: 24 mg of 700 mg 3%

Fat type information

63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g

Fiber content ratio for Seaweed

6% 14% 80%
Sugar: 0.6 g
Fiber: 1.3 g
Other: 7.67 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 1.68g 4% 80% 1.7 times less than BroccoliBroccoli
Fats 0.56g 1% 79% 59.5 times less than Cheddar CheeseCheddar Cheese
Vitamin C 3mg 3% 33% 17.7 times less than LemonLemon
Net carbs 8.27g N/A 49% 6.6 times less than ChocolateChocolate
Carbs 9.57g 3% 50% 2.9 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 2.85mg 36% 23% 1.1 times more than Beef broiledBeef broiled
Calcium 168mg 17% 13% 1.3 times more than MilkMilk
Potassium 89mg 3% 85% 1.7 times less than CucumberCucumber
Magnesium 121mg 29% 13% 1.2 times less than AlmondAlmond
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 1.23mg 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 116IU 2% 41% 144 times less than CarrotCarrot
Vitamin A RAE 6µg 1% 56%
Vitamin E 0.87mg 6% 49% 1.7 times less than KiwifruitKiwifruit
Selenium 0.7µg 1% 86%
Manganese 0.2mg 9% 52%
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 seedSunflower seed
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 sproutBrussels sprout
Saturated Fat 0.25g 1% 75% 23.9 times less than Beef broiledBeef broiled
Choline 12.8mg 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*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
10%
Sodium 233mg
3%
Total Carbohydrate 10g
4%
Dietary Fiber 1g
Total Sugars g
Includes ? g Added Sugars
Protein 2g
Vitamin D 0mcg 0%

Calcium 168mg 17%

Iron 3mg 38%

Potassium 89mg 3%

*
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

Low in Cholesterol
ok
 ⓘ 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
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated 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 Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
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

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.