Seaweed (laver, raw) nutrition facts
Porphyra laciniata
100 grams of seaweed, laver, raw contain 35 calories, 5.8 g of protein, 5.1 g of carbohydrates and 0.3 g of fat. It is an excellent source of vitamin C (43% DV), manganese (43% DV), folate (37% DV) and riboflavin (B2) (34% DV). Most of its calories (50%) come from protein.
* 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 C43%
- Manganese43%
- Folate37%
- Riboflavin (B2)34%
- Vitamin A29%
- Copper29%
% 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 | 260 µg | 29% |
| Vitamin C | 39 mg | 43% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 4 µg | 3% |
| Thiamin (B1) | 0.1 mg | 8% |
| Riboflavin (B2) | 0.45 mg | 34% |
| Niacin (B3) | 1.47 mg | 9% |
| Pantothenic acid (B5) | 0.52 mg | 10% |
| Vitamin B6 | 0.16 mg | 9% |
| Folate | 146 µg | 37% |
| Vitamin B12 | 0 µg | 0% |
| Choline | 10.4 mg | 2% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 70 mg | 5% |
| Iron | 1.8 mg | 10% |
| Potassium | 356 mg | 8% |
| Magnesium | 2 mg | 0% |
| Phosphorus | 58 mg | 5% |
| Zinc | 1.05 mg | 10% |
| Copper | 0.26 mg | 29% |
| Manganese | 0.99 mg | 43% |
| Selenium | 0.7 µg | 1% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | - |
| Monounsaturated fat | 0.03 g | - |
| Polyunsaturated fat | 0.11 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 85 g | - |
| Caffeine | 0 mg | - |
| Alcohol | 0 g | - |
How it compares to other vegetables and vegetable products
| Per 100 g | Seaweed (laver, raw) | Category average | Difference |
|---|---|---|---|
| Calories | 35 | 63.7 | -45% |
| Protein | 5.81 g | 2.82 g | +106% |
| Total carbohydrate | 5.11 g | 12.5 g | -59% |
| Total fat | 0.28 g | 1.01 g | -72% |
| Dietary fiber | 0.3 g | 3 g | -90% |
| Total sugars | 0.49 g | 3.34 g | -85% |
| Sodium | 48 mg | 157 mg | -69% |
Ask AI about Seaweed (laver, raw)
Free, instant answers. Educational only, not medical advice.
Similar foods
Source: USDA FoodData Central, SR Legacy, FDC ID 168458. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.