Nutrients in 300 calories of Kelp Seaweed

Raw Kelp Seaweed (Laminaria spp.).

Weight per 300 Calories

Kelp Seaweed

698g

Raw Kelp Seaweed has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

13%

10%

77%

300 kcal ▼

Macro Nutrients

Kelp Seaweed

Energy300 kcal

10.3%

Raw Kelp Seaweed has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3.9 g

4.03%

Raw Kelp Seaweed has 3.906976744186 g of Fat per 300 calories, which is 4.03% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.72 g

5.4%

Raw Kelp Seaweed has 1.7232558139535 g of Saturated Fat per 300 calories, which is 5.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.028 g

1.74%

Raw Kelp Seaweed has 0.027906976744186 g of Omega 3 per 300 calories, which is 1.74% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.14 g

0.82%

Raw Kelp Seaweed has 0.13953488372093 g of Omega 6 per 300 calories, which is 0.82% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate66.8 g

51.4%

Raw Kelp Seaweed has 66.767441860465 g of Carbohydrate per 300 calories, which is 51.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars4.2 g

5.77%

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

Raw Kelp Seaweed has 4.1860465116279 g of Sugars per 300 calories, which is 5.77% 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

Fiber9.07 g

24%

Raw Kelp Seaweed has 9.0697674418605 g of Fiber per 300 calories, which is 24% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein11.7 g

21%

Raw Kelp Seaweed has 11.720930232558 g of Protein per 300 calories, which is 21% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Kelp Seaweed

Vitamin A42 μg

4.65%

RAE, retinol activity equivalents

Raw Kelp Seaweed has 41.860465116279 μg of Vitamin A per 300 calories, which is 4.65% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.35 mg

29%

Thiamine

Raw Kelp Seaweed has 0.34883720930233 mg of Vitamin B1 per 300 calories, which is 29% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.05 mg

80.5%

Riboflavin

Raw Kelp Seaweed has 1.046511627907 mg of Vitamin B2 per 300 calories, which is 80.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.28 mg

20.5%

Niacin, nicotinic acid, niacinamide

Raw Kelp Seaweed has 3.2790697674419 mg of Vitamin B3 per 300 calories, which is 20.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B54.48 mg

89.6%

Pantothenic acid

Raw Kelp Seaweed has 4.4790697674419 mg of Vitamin B5 per 300 calories, which is 89.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.014 mg

1.07%

Pyridoxine

Raw Kelp Seaweed has 0.013953488372093 mg of Vitamin B6 per 300 calories, which is 1.07% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91256 μg

314%

Folates and Folic Acid

Raw Kelp Seaweed has 1255.8139534884 μg of Vitamin B9 per 300 calories, which is 314% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C21 mg

23.3%

Ascorbic acid

Raw Kelp Seaweed has 20.93023255814 mg of Vitamin C per 300 calories, which is 23.3% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E6.07 mg

40.5%

Tocopherols and Tocotrienols

Raw Kelp Seaweed has 6.0697674418605 mg of Vitamin E per 300 calories, which is 40.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K460 μg

384%

Phytomenadione or phylloquinone

Raw Kelp Seaweed has 460.46511627907 μg of Vitamin K per 300 calories, which is 384% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Kelp Seaweed

Calcium1172 mg

117%

Raw Kelp Seaweed has 1172.0930232558 mg of Calcium per 300 calories, which is 117% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.91 mg

101%

Raw Kelp Seaweed has 0.90697674418605 mg of Copper per 300 calories, which is 101% 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

Iron20 mg

249%

Raw Kelp Seaweed has 19.883720930233 mg of Iron per 300 calories, which is 249% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium844 mg

201%

Raw Kelp Seaweed has 844.18604651163 mg of Magnesium per 300 calories, which is 201% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.4 mg

60.7%

Raw Kelp Seaweed has 1.3953488372093 mg of Manganese per 300 calories, which is 60.7% 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

Phosphorus293 mg

42%

Raw Kelp Seaweed has 293.02325581395 mg of Phosphorus per 300 calories, which is 42% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium621 mg

18.3%

Raw Kelp Seaweed has 620.93023255814 mg of Potassium per 300 calories, which is 18.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4.9 μg

8.88%

Raw Kelp Seaweed has 4.8837209302326 μg of Selenium per 300 calories, which is 8.88% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1626 mg

108%

Raw Kelp Seaweed has 1625.5813953488 mg of Sodium per 300 calories, which is 108% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc8.6 mg

78%

Raw Kelp Seaweed has 8.5813953488372 mg of Zinc per 300 calories, which is 78% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water569 g

15.4%

Raw Kelp Seaweed has 569.16279069767 g of Water per 300 calories, which is 15.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Kelp Seaweed:

300 calories of Kelp Seaweed has outstanding amounts of Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin K.
It is an excellent source of Vitamin B1, Vitamin B3, Vitamin C and Vitamin E.
It also has some Vitamin A.
While 300 calories of product has trace amounts of Vitamin B6, it has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Raw Kelp Seaweed:

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

Macronutrients in 300 calories of Raw Kelp Seaweed:

300 calories of Kelp Seaweed is an excellent source of Carbohydrate, Fiber and Protein.
It has some Fat, Saturated Fat and Sugars.
The product has trace amounts of Omega 3 and Omega 6.

Compare Raw Kelp Seaweed with:

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

Food Info

Nutrients in 300 calories of Kelp Seaweed

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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