Seaweed (kelp, raw) nutrition facts
Laminaria spp.
100 grams of seaweed, kelp, raw contain 43 calories, 1.7 g of protein, 9.6 g of carbohydrates and 0.6 g of fat. It is an excellent source of vitamin K (55% DV), folate (45% DV) and magnesium (29% DV). Most of its calories (76%) come from carbs.
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calorie breakdown
Values shown for 100 g.
Rich in
- Vitamin K55%
- Folate45%
- Magnesium29%
- Iron16%
- Copper14%
- Pantothenic acid (B5)13%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin D | 0 µg | 0% |
| Vitamin A | 6 µg | 1% |
| Vitamin C | 3 mg | 3% |
| Vitamin E | 0.87 mg | 6% |
| Vitamin K | 66 µg | 55% |
| Thiamin (B1) | 0.05 mg | 4% |
| Riboflavin (B2) | 0.15 mg | 12% |
| Niacin (B3) | 0.47 mg | 3% |
| Pantothenic acid (B5) | 0.64 mg | 13% |
| Vitamin B6 | 0 mg | 0% |
| Folate | 180 µg | 45% |
| Vitamin B12 | 0 µg | 0% |
| Choline | 12.8 mg | 2% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 168 mg | 13% |
| Iron | 2.85 mg | 16% |
| Potassium | 89 mg | 2% |
| Magnesium | 121 mg | 29% |
| Phosphorus | 42 mg | 3% |
| Zinc | 1.23 mg | 11% |
| Copper | 0.13 mg | 14% |
| Manganese | 0.2 mg | 9% |
| Selenium | 0.7 µg | 1% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 0.25 g | 1% |
| Trans fat | 0 g | - |
| Monounsaturated fat | 0.1 g | - |
| Polyunsaturated fat | 0.05 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 81.6 g | - |
| Caffeine | 0 mg | - |
| Alcohol | 0 g | - |
How it compares to other vegetables and vegetable products
| Per 100 g | Seaweed (kelp, raw) | Category average | Difference |
|---|---|---|---|
| Calories | 43 | 63.7 | -32% |
| Protein | 1.68 g | 2.82 g | -40% |
| Total carbohydrate | 9.57 g | 12.5 g | -23% |
| Total fat | 0.56 g | 1.01 g | -45% |
| Dietary fiber | 1.3 g | 3 g | -57% |
| Total sugars | 0.6 g | 3.34 g | -82% |
| Sodium | 233 mg | 157 mg | +48% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 168457. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.