Nutrients in 100 calories of Kelp Seaweed

Raw Kelp Seaweed (Laminaria spp.).

Weight per 100 Calories

Kelp Seaweed

233g

Raw Kelp Seaweed has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

13%

10%

77%

100 kcal ▼

Macro Nutrients

Kelp Seaweed

Energy100 kcal

3.45%

Raw Kelp Seaweed has 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.3 g

1.34%

Raw Kelp Seaweed has 1.3023255813953 g of Fat per 100 calories, which is 1.34% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.57 g

1.8%

Raw Kelp Seaweed has 0.57441860465116 g of Saturated Fat per 100 calories, which is 1.8% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.009 g

0.58%

Raw Kelp Seaweed has 0.0093023255813953 g of Omega 3 per 100 calories, which is 0.58% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.047 g

0.27%

Raw Kelp Seaweed has 0.046511627906977 g of Omega 6 per 100 calories, which is 0.27% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Kelp Seaweed has 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate22.3 g

17%

Raw Kelp Seaweed has 22.255813953488 g of Carbohydrate per 100 calories, which is 17% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.4 g

1.92%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Kelp Seaweed has 1.3953488372093 g of Sugars per 100 calories, which is 1.92% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber3.02 g

7.96%

Raw Kelp Seaweed has 3.0232558139535 g of Fiber per 100 calories, which is 7.96% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.9 g

6.98%

Raw Kelp Seaweed has 3.906976744186 g of Protein per 100 calories, which is 6.98% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Kelp Seaweed

Vitamin A14 μg

1.55%

RAE, retinol activity equivalents

Raw Kelp Seaweed has 13.953488372093 μg of Vitamin A per 100 calories, which is 1.55% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.12 mg

9.7%

Thiamine

Raw Kelp Seaweed has 0.11627906976744 mg of Vitamin B1 per 100 calories, which is 9.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.35 mg

27%

Riboflavin

Raw Kelp Seaweed has 0.34883720930233 mg of Vitamin B2 per 100 calories, which is 27% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B31.1 mg

6.83%

Niacin, nicotinic acid, niacinamide

Raw Kelp Seaweed has 1.093023255814 mg of Vitamin B3 per 100 calories, which is 6.83% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B51.5 mg

30%

Pantothenic acid

Raw Kelp Seaweed has 1.493023255814 mg of Vitamin B5 per 100 calories, which is 30% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.005 mg

0.36%

Pyridoxine

Raw Kelp Seaweed has 0.0046511627906977 mg of Vitamin B6 per 100 calories, which is 0.36% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9419 μg

105%

Folates and Folic Acid

Raw Kelp Seaweed has 418.60465116279 μg of Vitamin B9 per 100 calories, which is 105% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Kelp Seaweed has 0 μg of Vitamin B12 per 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C6.98 mg

7.75%

Ascorbic acid

Raw Kelp Seaweed has 6.9767441860465 mg of Vitamin C per 100 calories, which is 7.75% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Kelp Seaweed has 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E2.02 mg

13.5%

Tocopherols and Tocotrienols

Raw Kelp Seaweed has 2.0232558139535 mg of Vitamin E per 100 calories, which is 13.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K153 μg

128%

Phytomenadione or phylloquinone

Raw Kelp Seaweed has 153.48837209302 μg of Vitamin K per 100 calories, which is 128% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Kelp Seaweed

Calcium391 mg

39%

Raw Kelp Seaweed has 390.6976744186 mg of Calcium per 100 calories, which is 39% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.3 mg

33.6%

Raw Kelp Seaweed has 0.30232558139535 mg of Copper per 100 calories, which is 33.6% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron6.63 mg

83%

Raw Kelp Seaweed has 6.6279069767442 mg of Iron per 100 calories, which is 83% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium281 mg

67%

Raw Kelp Seaweed has 281.39534883721 mg of Magnesium per 100 calories, which is 67% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.47 mg

20.2%

Raw Kelp Seaweed has 0.46511627906977 mg of Manganese per 100 calories, which is 20.2% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus98 mg

14%

Raw Kelp Seaweed has 97.674418604651 mg of Phosphorus per 100 calories, which is 14% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium207 mg

6.1%

Raw Kelp Seaweed has 206.97674418605 mg of Potassium per 100 calories, which is 6.1% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.63 μg

2.96%

Raw Kelp Seaweed has 1.6279069767442 μg of Selenium per 100 calories, which is 2.96% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium542 mg

36%

Raw Kelp Seaweed has 541.86046511628 mg of Sodium per 100 calories, which is 36% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.86 mg

26%

Raw Kelp Seaweed has 2.8604651162791 mg of Zinc per 100 calories, which is 26% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water190 g

5.13%

Raw Kelp Seaweed has 189.72093023256 g of Water per 100 calories, which is 5.13% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Raw Kelp Seaweed:

100 calories of Kelp Seaweed has outstanding amounts of Vitamin B9 and Vitamin K.
It is an excellent source of Vitamin B2 and Vitamin B5.
It also has a good amount of Vitamin B1, Vitamin C and Vitamin E.
This vegetable has some Vitamin B3.
While 100 calories of product has trace amounts of Vitamin A, it has no Vitamin B6, Vitamin B12 and Vitamin D.

Minerals in 100 calories of Raw Kelp Seaweed:

100 calories of Kelp Seaweed has outstanding amounts of Iron.
It is an excellent source of Calcium, Copper, Magnesium, Manganese, Sodium and Zinc.
It also has a good amount of Phosphorus.
This vegetable has some Potassium and Selenium.

Macronutrients in 100 calories of Raw Kelp Seaweed:

100 calories of Kelp Seaweed has a good amount of Carbohydrate and Fiber.
It has some Protein.
While 100 calories of product has trace amounts of Fat, Saturated Fat and Sugars, it has no Omega 3 and Omega 6.

Compare Raw Kelp Seaweed with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 100 calories of Kelp Seaweed

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Kelp Seaweed with: