Vegetables • Deep Nutrition Analytics
Seaweed, laver, raw
Delivering 35 kcal per 100 grams, Seaweed, laver, raw functions as a vegetables with protein (5.8g) driving its core energy contribution. It contributes substantial micronutrient density, highlighted by Manganese at 43% of the standard daily value (0.988 mg). Its light energy profile (0.4 kcal/g) makes it an efficient nutritional asset, maximizing vitamin and mineral return on caloric intake.
- Protein
- 5.8 g
- Carbohydrates
- 5.1 g
- Fat
- 0.3 g
- Fiber
- 0.3 g
Produce Profile: Hydration & Micronutrients
Seaweed, laver, raw provides natural botanical nutrition with 35 calories per 100g. Providing 0.3g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Nutrient Density Payload
Contains 4 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total Sugars | 0.5 g |
| Carbohydrate, by difference | 5.1 g |
| Energy | 35 kcal |
| Energy | 146 kJ |
| Total lipid (fat) | 0.3 g |
| Protein | 5.8 g |
| Fiber, total dietary | 0.3 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 1 mg |
| Vitamin C | 39 mg |
| Vitamin A | 260 µg |
| Copper | 0.3 mg |
| Zinc | 1.1 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 1 mg |
| Vitamin A, RAE | 260 µg |
| Vitamin A, IU | 5200 IU |
| Vitamin K (phylloquinone) | 4 µg |
| Vitamin B-6 | 0.2 mg |
| Vitamin C, total ascorbic acid | 39 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 70 mg |
| Potassium, K | 356 mg |
| Zinc, Zn | 1.1 mg |
| Iron, Fe | 1.8 mg |
| Magnesium, Mg | 2 mg |
| Phosphorus, P | 58 mg |
| Sodium, Na | 48 mg |
| Copper, Cu | 0.3 mg |
| Manganese, Mn | 1 mg |
| Selenium, Se | 0.7 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Carotene, beta | 3120 µg |
| Folate, DFE | 146 µg |
| Choline, total | 10.4 mg |
| Folate, food | 146 µg |
| Isoleucine | 0.3 g |
| Leucine | 0.5 g |
| Lysine | 0.2 g |
| Cystine | 0.1 g |
| Valine | 0.4 g |
| Arginine | 0.3 g |
| Histidine | 0.1 g |
| Aspartic acid | 0.6 g |
| Serine | 0.3 g |
| Water | 85 g |
| MUFA 20:1 | 0 g |
| Niacin | 1.5 mg |
| Pantothenic acid | 0.5 mg |
| Fatty acids, total monounsaturated | 0 g |
| Fatty acids, total polyunsaturated | 0.1 g |
| SFA 16:0 | 0.1 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0 g |
| PUFA 18:2 | 0 g |
| PUFA 18:3 | 0 g |
| PUFA 20:4 | 0 g |
| Ash | 3.8 g |
| Tryptophan | 0 g |
| Threonine | 0.2 g |
| Methionine | 0.1 g |
| Phenylalanine | 0.3 g |
| Tyrosine | 0.3 g |
| Alanine | 0.7 g |
| Glutamic acid | 0.5 g |
| Glycine | 0.4 g |
| Proline | 0.3 g |
| Fatty acids, total saturated | 0.1 g |
| SFA 14:0 | 0 g |
| MUFA 16:1 | 0 g |
| PUFA 20:5 n-3 (EPA) | 0.1 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0.4 mg |
| Folate, total | 146 µg |
Serving calculator
Common serving sizes
- sheets26 g
- tbsp (1/8 cup)10 g
Compare Seaweed, laver, raw with Category Peers
Seaweed, laver, raw vs Fiddlehead ferns, raw
Compared to Fiddlehead ferns, raw, Seaweed, laver, raw has 47% more Vitamin C and 3% higher calories per 100g.
Jute, potherb, raw vs Seaweed, laver, raw
Compared to Jute, potherb, raw, Seaweed, laver, raw has 5% more Vitamin C and 3% higher calories per 100g.
Frequently Asked Questions
How many calories are in Seaweed, laver, raw?
A standard 100-gram serving of Seaweed, laver, raw contains 35 calories (146 kJ), alongside 5.8g of protein, 5.1g of carbohydrates, and 0.3g of fat.
In common serving sizes:- 26g (sheets): ~9 kcal
- 10g (tbsp (1/8 cup)): ~4 kcal
Is Seaweed, laver, raw suitable for a keto or low-carb diet?
Yes, in moderation. Seaweed, laver, raw contains 4.8g of net carbs per 100g (5.1g carbs minus 0.3g fiber). It fits comfortably into standard low-carb meal plans and can be included in ketogenic diets when portion sizes are measured carefully.
What are the main vitamins and minerals found in Seaweed, laver, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Seaweed, laver, raw are:
- Manganese: 0.988 mg (43% of your daily value)
- Vitamin C: 39 mg (43% of your daily value)
- Vitamin A: 260 µg (29% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 168458).