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Portion Size Tables >>

Seaweed

 

  agar
(dried)
agar
(raw)
Irish moss
(raw)
kelp
(raw)
laver
(raw)
spirulina
(dried)
spirulina
(raw)
wakame
(raw)
Serving Size 100g 100g 100g 100g 100g 100g 100g 100g
Macronutrients                
Calories (kcal) 306 26 49 43 35 290 26 45
Protein (g) 6.21 (12%) 0.54 (1%) 1.51 (3%) 1.68 (3%) 5.81 (12%) 57.47 (115%) 5.92 (12%) 3.03 (6%)
Total Fat (g) 0.30 0.03 0.16 0.56 (1%) 0.28 7.72 (12%) 0.39 (1%) 0.64 (1%)
Total Carbohydrates (g) 80.88 6.75 12.29 9.57 5.11 23.90 2.42 9.14
Dietary Fiber (g) 7.7 (31%) 0.5 (2%) 1.3 (5%) 1.3 (5%) 0.3 (1%) 3.6 (14%) - 0.5 (2%)
Sugar (g) 2.97 0.28 0.61 0.60 0.49 3.10 - 0.65
Vitamins                
Vitamin C (mg) 0 0 3.0 (5%) 3.0 (5%) 39.0 (65%) 10.1 (17%) 0.9 (2%) 3.0 (5%)
Thiamin (mg) 0.010 (1%) 0.005 0.015 (1%) 0.050 (3%) 0.098 (7%) 2.380 (159%) 0.222 (15%) 0.060 (4%)
Riboflavin (mg) 0.222 (13%) 0.022 (1%) 0.466 (27%) 0.150 (9%) 0.446 (26%) 3.670 (216%) 0.342 (20%) 0.230 (14%)
Niacin (mg) 0.202 (1%) 0.055 0.593 (3%) 0.470 (2%) 1.470 (7%) 12.820 (64%) 1.196 (6%) 1.600 (8%)
Pantothenic Acid (mg) 3.018 (30%) 0.302 (3%) 0.176 (2%) 0.642 (6%) 0.521 (5%) 3.480 (35%) 0.325 (3%) 0.697 (7%)
Vitamin B6 (mg) 0.303 (15%) 0.032 (2%) 0.069 (3%) 0.002 0.159 (8%) 0.364 (18%) 0.034 (2%) 0.002
Folate (mcg) 580 (145%) 85 (21%) 182 (46%) 180 (45%) 146 (37%) 94 (24%) 9 (2%) 196 (49%)
Vitamin B12 (mcg) 0 0 0 0 0 0 0 0
Vitamin A (IU) 0 0 118 (2%) 116 (2%) 5202 (104%) 570 (11%) 56 (1%) 360 (7%)
Vitamin E (mg) 5.00 (17%) 0.87 (3%) 0.87 (3%) 0.87 (3%) 1.00 (3%) 5.00 (17%) - 1.00 (3%)
Vitamin K (mcg) 24.4 (31%) 2.3 (3%) 5.0 (6%) 66.0 (83%) 4.0 (5%) 25.5 (32%) - 5.3 (7%)
Minerals                
Calcium (mg) 625 (63%) 54 (5%) 72 (7%) 168 (17%) 70 (7%) 120 (12%) 12 (1%) 150 (15%)
Iron (mg) 21.40 (119%) 1.86 (10%) 8.90 (49%) 2.85 (16%) 1.80 (10%) 28.50 (158%) 2.79 (16%) 2.18 (12%)
Magnesium (mg) 770 (193%) 67 (17%) 144 (36%) 121 (30%) 2 (1%) 195 (49%) 19 (5%) 107 (27%)
Phosphorus (mg) 52 (5%) 5 (1%) 157 (16%) 42 (4%) 58 (6%) 118 (12%) 11 (1%) 80 (8%)
Potassium (mg) 1125 (32%) 226 (6%) 63 (2%) 89 (3%) 356 (10%) 1363 (39%) 127 (4%) 50 (1%)
Sodium (mg) 102 (4%) 9 67 (3%) 233 (10%) 48 (2%) 1048 (44%) 98 (4%) 872 (36%)
Zinc (mg) 5.80 (39%) 0.58 (4%) 1.95 (13%) 1.23 (8%) 1.05 (7%) 2.00 (13%) 0.20 (1%) 0.38 (3%)
Copper (mg) 0.610 (31%) 0.061 (3%) 0.149 (7%) 0.130 (7%) 0.264 (13%) 6.100 (305%) 0.597 (30%) 0.284 (14%)
Manganese (mg) 4.300 (215%) 0.373 (19%) 0.370 (19%) 0.200 (10%) 0.988 (49%) 1.900 (95%) 0.186 (9%) 1.400 (70%)
Selenium (mcg) 7.4 (11%) 0.7 (1%) 0.7 (1%) 0.7 (1%) 0.7 (1%) 7.2 (10%) 0.7 (1%) 0.7 (1%)
Fatty Acids                
Saturated Fat (g) 0.061 0.006 0.033 0.247 (1%) 0.061 2.650 (13%) 0.135 (1%) 0.130 (1%)
Monounsaturated Fat (g) 0.027 0.003 0.015 0.098 0.025 0.675 0.034 0.058
Polyunsaturated Fat (g) 0.102 0.010 0.055 0.047 0.110 2.080 0.106 0.218

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Unless specified, all seaweeds in this table are raw.

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