Nutrients in 14 ounces of Kelp Seaweed

Raw Kelp Seaweed (Laminaria spp.).

Macros Ratio

Protein Fat Carbs

13%

10%

77%

14 oz ▼

Macro Nutrients

Kelp Seaweed

Energy171 kcal

5.9%

Raw Kelp Seaweed has 170.66399 kcal of Energy per 14 ounces, which is 5.9% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.22 g

2.3%

Raw Kelp Seaweed has 2.2226008 g of Fat per 14 ounces, which is 2.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.98 g

3.06%

Raw Kelp Seaweed has 0.98032571 g of Saturated Fat per 14 ounces, which is 3.06% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.016 g

0.99%

Raw Kelp Seaweed has 0.01587572 g of Omega 3 per 14 ounces, which is 0.99% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.079 g

0.47%

Raw Kelp Seaweed has 0.0793786 g of Omega 6 per 14 ounces, which is 0.47% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate38 g

29.2%

Raw Kelp Seaweed has 37.9826601 g of Carbohydrate per 14 ounces, which is 29.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.4 g

3.3%

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

Raw Kelp Seaweed has 2.381358 g of Sugars per 14 ounces, which is 3.3% 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

Fiber5.16 g

13.6%

Raw Kelp Seaweed has 5.159609 g of Fiber per 14 ounces, which is 13.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein6.67 g

12%

Raw Kelp Seaweed has 6.6678024 g of Protein per 14 ounces, which is 12% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Kelp Seaweed

Vitamin A24 μg

2.65%

RAE, retinol activity equivalents

Raw Kelp Seaweed has 23.81358 μg of Vitamin A per 14 ounces, which is 2.65% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.2 mg

16.5%

Thiamine

Raw Kelp Seaweed has 0.1984465 mg of Vitamin B1 per 14 ounces, which is 16.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.6 mg

45.8%

Riboflavin

Raw Kelp Seaweed has 0.5953395 mg of Vitamin B2 per 14 ounces, which is 45.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.87 mg

11.7%

Niacin, nicotinic acid, niacinamide

Raw Kelp Seaweed has 1.8653971 mg of Vitamin B3 per 14 ounces, which is 11.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.55 mg

51%

Pantothenic acid

Raw Kelp Seaweed has 2.54805306 mg of Vitamin B5 per 14 ounces, which is 51% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.008 mg

0.61%

Pyridoxine

Raw Kelp Seaweed has 0.00793786 mg of Vitamin B6 per 14 ounces, which is 0.61% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9714 μg

179%

Folates and Folic Acid

Raw Kelp Seaweed has 714.4074 μg of Vitamin B9 per 14 ounces, which is 179% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C12 mg

13.2%

Ascorbic acid

Raw Kelp Seaweed has 11.90679 mg of Vitamin C per 14 ounces, which is 13.2% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E3.45 mg

23%

Tocopherols and Tocotrienols

Raw Kelp Seaweed has 3.4529691 mg of Vitamin E per 14 ounces, which is 23% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K262 μg

218%

Phytomenadione or phylloquinone

Raw Kelp Seaweed has 261.94938 μg of Vitamin K per 14 ounces, which is 218% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Kelp Seaweed

Calcium667 mg

66.7%

Raw Kelp Seaweed has 666.78024 mg of Calcium per 14 ounces, which is 66.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.52 mg

57.3%

Raw Kelp Seaweed has 0.5159609 mg of Copper per 14 ounces, which is 57.3% 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

Iron11.3 mg

141%

Raw Kelp Seaweed has 11.3114505 mg of Iron per 14 ounces, which is 141% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium480 mg

114%

Raw Kelp Seaweed has 480.24053 mg of Magnesium per 14 ounces, which is 114% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.79 mg

34.5%

Raw Kelp Seaweed has 0.793786 mg of Manganese per 14 ounces, which is 34.5% 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

Phosphorus167 mg

24%

Raw Kelp Seaweed has 166.69506 mg of Phosphorus per 14 ounces, which is 24% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium353 mg

10.4%

Raw Kelp Seaweed has 353.23477 mg of Potassium per 14 ounces, which is 10.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.78 μg

5.05%

Raw Kelp Seaweed has 2.778251 μg of Selenium per 14 ounces, which is 5.05% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium925 mg

61.7%

Raw Kelp Seaweed has 924.76069 mg of Sodium per 14 ounces, which is 61.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.9 mg

44.4%

Raw Kelp Seaweed has 4.8817839 mg of Zinc per 14 ounces, which is 44.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water324 g

8.75%

Raw Kelp Seaweed has 323.7853094 g of Water per 14 ounces, which is 8.75% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Kelp Seaweed:

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

Minerals in 14 ounces of Raw Kelp Seaweed:

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

Macronutrients in 14 ounces of Raw Kelp Seaweed:

14 ounces of Kelp Seaweed is an excellent source of Carbohydrate.
It has a good amount of Fiber and Protein.
It also has some Saturated Fat and Sugars.
While 14 ounces of product has trace amounts of Fat and Omega 3, it has no Omega 6.

Compare Raw Kelp Seaweed with:

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

Food Info

Nutrients in 14 ounces of Kelp Seaweed

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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