Nutrients in 100 grams of Laver Seaweed

Raw Laver Seaweed (Porphyra laciniata).

Macros Ratio

Protein Fat Carbs

50%

45%

100 g ▼

Macro Nutrients

Laver Seaweed

Energy35 kcal

1.2%

Raw Laver Seaweed has 35 kcal of Energy per 100 grams, which is 1.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.28 g

0.29%

Raw Laver Seaweed has 0.28 g of Fat per 100 grams, which is 0.29% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.061 g

0.19%

Raw Laver Seaweed has 0.061 g of Saturated Fat per 100 grams, which is 0.19% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.001 g

0.063%

Raw Laver Seaweed has 0.001 g of Omega 3 per 100 grams, which is 0.063% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.004 g

0.024%

Raw Laver Seaweed has 0.004 g of Omega 6 per 100 grams, which is 0.024% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

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

Carbohydrate5.1 g

3.93%

Raw Laver Seaweed has 5.11 g of Carbohydrate per 100 grams, which is 3.93% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.49 g

0.68%

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

Raw Laver Seaweed has 0.49 g of Sugars per 100 grams, which is 0.68% 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

Fiber0.3 g

0.79%

Raw Laver Seaweed has 0.3 g of Fiber per 100 grams, which is 0.79% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein5.8 g

10.4%

Raw Laver Seaweed has 5.81 g of Protein per 100 grams, which is 10.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Laver Seaweed

Vitamin A260 μg

29%

RAE, retinol activity equivalents

Raw Laver Seaweed has 260 μg of Vitamin A per 100 grams, which is 29% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.098 mg

8.17%

Thiamine

Raw Laver Seaweed has 0.098 mg of Vitamin B1 per 100 grams, which is 8.17% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.45 mg

34.3%

Riboflavin

Raw Laver Seaweed has 0.446 mg of Vitamin B2 per 100 grams, which is 34.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.47 mg

9.2%

Niacin, nicotinic acid, niacinamide

Raw Laver Seaweed has 1.47 mg of Vitamin B3 per 100 grams, which is 9.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.52 mg

10.4%

Pantothenic acid

Raw Laver Seaweed has 0.521 mg of Vitamin B5 per 100 grams, which is 10.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.16 mg

12.2%

Pyridoxine

Raw Laver Seaweed has 0.159 mg of Vitamin B6 per 100 grams, which is 12.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9146 μg

36.5%

Folates and Folic Acid

Raw Laver Seaweed has 146 μg of Vitamin B9 per 100 grams, which is 36.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Laver Seaweed has 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C39 mg

43.3%

Ascorbic acid

Raw Laver Seaweed has 39 mg of Vitamin C per 100 grams, which is 43.3% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Laver Seaweed has 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1 mg

6.67%

Tocopherols and Tocotrienols

Raw Laver Seaweed has 1 mg of Vitamin E per 100 grams, which is 6.67% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K4 μg

3.33%

Phytomenadione or phylloquinone

Raw Laver Seaweed has 4 μg of Vitamin K per 100 grams, which is 3.33% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Laver Seaweed

Calcium70 mg

Raw Laver Seaweed has 70 mg of Calcium per 100 grams, which is 7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.26 mg

29.3%

Raw Laver Seaweed has 0.264 mg of Copper per 100 grams, which is 29.3% 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

Iron1.8 mg

22.5%

Raw Laver Seaweed has 1.8 mg of Iron per 100 grams, which is 22.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium2 mg

0.48%

Raw Laver Seaweed has 2 mg of Magnesium per 100 grams, which is 0.48% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.99 mg

43%

Raw Laver Seaweed has 0.988 mg of Manganese per 100 grams, which is 43% 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

Phosphorus58 mg

8.3%

Raw Laver Seaweed has 58 mg of Phosphorus per 100 grams, which is 8.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium356 mg

10.5%

Raw Laver Seaweed has 356 mg of Potassium per 100 grams, which is 10.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.7 μg

1.27%

Raw Laver Seaweed has 0.7 μg of Selenium per 100 grams, which is 1.27% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium48 mg

3.2%

Raw Laver Seaweed has 48 mg of Sodium per 100 grams, which is 3.2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.05 mg

9.55%

Raw Laver Seaweed has 1.05 mg of Zinc per 100 grams, which is 9.55% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water85 g

2.3%

Raw Laver Seaweed has 85.03 g of Water per 100 grams, which is 2.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Raw Laver Seaweed:

100 grams of Laver Seaweed is an excellent source of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin C.
It has a good amount of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6.
It also has some Vitamin E and Vitamin K.
It has no Vitamin B12 and Vitamin D.

Minerals in 100 grams of Raw Laver Seaweed:

100 grams of Laver Seaweed is an excellent source of Copper, Iron and Manganese.
It has a good amount of Calcium, Phosphorus, Potassium and Zinc.
It also has some Sodium.
While 100 grams of product has trace amounts of Selenium, it has no Magnesium.

Macronutrients in 100 grams of Raw Laver Seaweed:

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

Compare Raw Laver Seaweed with:

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

Food Info

Nutrients in 100 grams of Laver Seaweed

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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