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[N]extrient

Seaweed Kelp (Raw)

SR Legacy·Comprehensive Reference Data

Seaweed, kelp, raw

Vegetables and Vegetable Products

A 100g serving covers 55% of the daily recommended Vitamin K, making Seaweed Kelp (Raw) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (1.7g), fat (0.6g), and carbohydrates (9.6g) per 100g. With 43 calories per 100g, Seaweed Kelp (Raw) fits comfortably into calorie-controlled meal plans without sacrificing volume. At 233mg of sodium per 100g, Seaweed Kelp (Raw) contributes a noticeable portion of daily sodium — worth tracking for those monitoring salt. Nutritionally broad, Seaweed Kelp (Raw) delivers meaningful amounts of 10 different vitamins and minerals above 10% of daily value.

Calories43KCAL
Protein1.7G
Fat0.56G
Carbs9.6G
Fiber1.3G

Calorie Distribution

50kcal
  • Protein14%1.7 g
  • Fat10%0.56 g
  • Carbs76%9.6 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water81.6G
Energy43.0KCAL
Protein1.7G
Total lipid (fat)0.56G
Carbohydrate, by difference9.6G
Fiber, total dietary1.3G
Total Sugars0.60G
Cholesterol0MG
Vitamin C, total ascorbic acid3.0MG
Thiamin0.05MG
Riboflavin0.15MG
Niacin0.47MG
Vitamin B-60.002MG
Folate, total180UG
Vitamin B-120UG
Vitamin A, RAE6.0UG
Vitamin E (alpha-tocopherol)0.87MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)66.0UG
Calcium, Ca168MG
Iron, Fe2.9MG
Magnesium, Mg121MG
Phosphorus, P42.0MG
Potassium, K89.0MG
Sodium, Na233MG
Zinc, Zn1.2MG
Copper, Cu0.13MG
Manganese, Mn0.20MG
Selenium, Se0.70UG
Energy180kJ
Ash6.6G
Pantothenic acid0.64MG
Folic acid0UG
Folate, food180UG
Folate, DFE180UG
Choline, total12.8MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta70.0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU116IU
Lycopene0UG
Lutein + zeaxanthin0UG
Vitamin E, added0MG
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.25G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00G
SFA 14:00.03G
SFA 16:00.11G
SFA 18:00.09G
Fatty acids, total monounsaturated0.10G
MUFA 16:10.004G
MUFA 18:10.09G
MUFA 20:10G
MUFA 22:10G
Fatty acids, total polyunsaturated0.05G
PUFA 18:20.02G
PUFA 18:30.004G
PUFA 18:40.004G
PUFA 20:40.01G
PUFA 20:5 n-3 (EPA)0.004G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Fatty acids, total trans0G
Tryptophan0.05G
Threonine0.06G
Isoleucine0.08G
Leucine0.08G
Lysine0.08G
Methionine0.03G
Cystine0.10G
Phenylalanine0.04G
Tyrosine0.03G
Valine0.07G
Arginine0.07G
Histidine0.02G
Alanine0.12G
Aspartic acid0.13G
Glutamic acid0.27G
Glycine0.10G
Proline0.07G
Serine0.10G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
tbsp (1/8 cup) (10g)40.2g0.1g1g

Scaled from Seaweed Kelp (Raw)'s per-100g values using USDA portion data.

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Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Seaweed Agar (Dried)

306 kcal6.21g protein

Seaweed Wakame (Raw)

45 kcal3.03g protein

Seaweed Agar (Raw)

26 kcal0.54g protein

Seaweed Irishmoss (Raw)

49 kcal1.51g protein

Epazote (Raw)

32 kcal0.33g protein

Rice Bran Crude

316 kcal13.35g protein

Nutrient Highlights

  • Seaweed Kelp (Raw) is a excellent source of Magnesium (29% DV) — see top foods ranked by Magnesium
  • Seaweed Kelp (Raw) is a good source of Iron (16% DV) — see top foods ranked by Iron
  • Seaweed Kelp (Raw) is a good source of Calcium (13% DV) — see top foods ranked by Calcium
  • Seaweed Kelp (Raw) is a good source of Zinc (11% DV) — see top foods ranked by Zinc
  • Seaweed Kelp (Raw) is a good source of Sodium (10% DV) — see top foods ranked by Sodium

Dietary Considerations

  • Seaweed Kelp (Raw) is a meaningful source of folate at 180mcg per 100g, important during pregnancy. See the Pregnancy Nutrition Guide.

Rankings Among 8,262 USDA Foods

  • Magnesium: top 6% (#496 of 8,262)
  • Calcium: top 9% (#744 of 8,262)
  • Iron: top 19% (#1,570 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in Vitamin CTop foods in MagnesiumTop foods in Zinc
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Nutrition Facts

Serving Size 100g

Calories43
% Daily Value*
Total Fat 0.56G1%
Cholesterol 0MG0%
Sodium 233MG10%
Total Carbohydrate 9.6G3%
Dietary Fiber 1.3G5%
Total Sugars 0.60G
Protein 1.7G3%
Vitamin D 0UG0%
Calcium 168MG13%
Iron 2.9MG16%
Potassium 89.0MG2%

* The % Daily Value 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.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 168457.

View on USDA FoodData Central →