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Seaweed nutrition, glycemic index, calories, and serving size

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

Important nutritional characteristics for Seaweed

Seaweed
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
(-)
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)
Calories
43
87% Magnesium
87% Calcium
81% Folate
78% Folate, food
77% Iron
Explanation: The given food contains more Magnesium than 87% of foods. Note that this food itself is richer in Magnesium than it is in any other nutrient. Similarly, it is relatively rich in Calcium, Folate, Folate, food, and Iron.

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Macronutrients chart

2% 10% 82% 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

NEW 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
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details
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
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Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
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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
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Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
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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
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 51% 107% 87% 18% 8% 31% 34% 44% 27% 4% 7%
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%
Choline: 12.8 mg of 550 mg 2%

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%
Choline
12.8 mg
TOP 83%
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 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 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%
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%
Vitamin B6
0.002 mg
TOP 95%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

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

0.247% 0.098% 0.047%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g

Fiber content ratio for Seaweed

0.6% 1.3% 7.67%
Sugar: 0.6 g
Fiber: 1.3 g
Other: 7.67 g

All nutrients for Seaweed per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 4% 80% 1.68g 1.7 times less than Broccoli
Fats 1% 79% 0.56g 59.5 times less than Cheese
Carbs 3% 50% 9.57g 2.9 times less than Rice
Calories 2% 90% 43kcal 1.1 times less than Orange
Sugar 0% 70% 0.6g 15 times less than Coca-Cola
Fiber 5% 46% 1.3g 1.8 times less than Orange
Calcium 17% 13% 168mg 1.3 times more than Milk
Iron 36% 23% 2.85mg 1.1 times more than Beef
Magnesium 29% 13% 121mg 1.2 times less than Almond
Phosphorus 6% 80% 42mg 4.3 times less than Chicken meat
Potassium 3% 85% 89mg 1.7 times less than Cucumber
Sodium 10% 40% 233mg 2.1 times less than White Bread
Zinc 11% 49% 1.23mg 5.1 times less than Beef
Copper 14% 42% 0.13mg 1.1 times less than Shiitake
Vitamin E 6% 49% 0.87mg 1.7 times less than Kiwifruit
Vitamin D 0% 100% 0µg N/A
Vitamin C 3% 33% 3mg 17.7 times less than Lemon
Vitamin B1 4% 72% 0.05mg 5.3 times less than Pea
Vitamin B2 12% 58% 0.15mg 1.2 times more than Avocado
Vitamin B3 3% 79% 0.47mg 20.4 times less than Turkey meat
Vitamin B5 13% 50% 0.64mg 1.8 times less than Sunflower seed
Vitamin B6 0% 95% 0mg 59.5 times less than Oat
Folate 45% 19% 180µg 3 times more than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Vitamin K 55% 43% 66µg 1.5 times less than Broccoli
Tryptophan 0% 86% 0.05mg 6.4 times less than Chicken meat
Threonine 0% 93% 0.06mg 13.1 times less than Beef
Isoleucine 0% 92% 0.08mg 12 times less than Salmon
Leucine 0% 94% 0.08mg 29.3 times less than Tuna
Lysine 0% 92% 0.08mg 5.5 times less than Tofu
Methionine 0% 92% 0.03mg 3.8 times less than Quinoa
Phenylalanine 0% 94% 0.04mg 15.5 times less than Egg
Valine 0% 93% 0.07mg 28.2 times less than Soybean
Histidine 0% 94% 0.02mg 31.2 times less than Turkey meat
Cholesterol 0% 100% 0mg N/A
Trans Fat 0% 100% 0g N/A
Saturated Fat 1% 75% 0.25g 23.9 times less than Beef
Monounsaturated Fat 0% 82% 0.1g 100 times less than Avocado
Polyunsaturated fat 0% 90% 0.05g 1003.7 times less than Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. 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.
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