Nutrients in 100 calories of Laver Seaweed

Raw Laver Seaweed (Porphyra laciniata).

Weight per 100 Calories

Laver Seaweed

286g

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

Macros Ratio

Protein Fat Carbs

50%

45%

100 kcal ▼

Macro Nutrients

Laver Seaweed

Energy100 kcal

3.45%

Raw Laver Seaweed has 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.8 g

0.82%

Raw Laver Seaweed has 0.8 g of Fat per 100 calories, which is 0.82% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.17 g

0.54%

Raw Laver Seaweed has 0.17428571428571 g of Saturated Fat per 100 calories, which is 0.54% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.003 g

0.18%

Raw Laver Seaweed has 0.0028571428571429 g of Omega 3 per 100 calories, which is 0.18% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.011 g

0.067%

Raw Laver Seaweed has 0.011428571428571 g of Omega 6 per 100 calories, which is 0.067% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Laver Seaweed has 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate14.6 g

11.2%

Raw Laver Seaweed has 14.6 g of Carbohydrate per 100 calories, which is 11.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.4 g

1.93%

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

Raw Laver Seaweed has 1.4 g of Sugars per 100 calories, which is 1.93% 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

Fiber0.86 g

2.26%

Raw Laver Seaweed has 0.85714285714286 g of Fiber per 100 calories, which is 2.26% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein16.6 g

29.6%

Raw Laver Seaweed has 16.6 g of Protein per 100 calories, which is 29.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Laver Seaweed

Vitamin A743 μg

82.5%

RAE, retinol activity equivalents

Raw Laver Seaweed has 742.85714285714 μg of Vitamin A per 100 calories, which is 82.5% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.28 mg

23.3%

Thiamine

Raw Laver Seaweed has 0.28 mg of Vitamin B1 per 100 calories, which is 23.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.27 mg

98%

Riboflavin

Raw Laver Seaweed has 1.2742857142857 mg of Vitamin B2 per 100 calories, which is 98% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.2 mg

26.3%

Niacin, nicotinic acid, niacinamide

Raw Laver Seaweed has 4.2 mg of Vitamin B3 per 100 calories, which is 26.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.5 mg

29.8%

Pantothenic acid

Raw Laver Seaweed has 1.4885714285714 mg of Vitamin B5 per 100 calories, which is 29.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.45 mg

35%

Pyridoxine

Raw Laver Seaweed has 0.45428571428571 mg of Vitamin B6 per 100 calories, which is 35% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9417 μg

104%

Folates and Folic Acid

Raw Laver Seaweed has 417.14285714286 μg of Vitamin B9 per 100 calories, which is 104% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Laver Seaweed has 0 μg of Vitamin B12 per 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C111 mg

124%

Ascorbic acid

Raw Laver Seaweed has 111.42857142857 mg of Vitamin C per 100 calories, which is 124% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Laver Seaweed has 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.86 mg

19%

Tocopherols and Tocotrienols

Raw Laver Seaweed has 2.8571428571429 mg of Vitamin E per 100 calories, which is 19% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K11.4 μg

9.52%

Phytomenadione or phylloquinone

Raw Laver Seaweed has 11.428571428571 μg of Vitamin K per 100 calories, which is 9.52% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Laver Seaweed

Calcium200 mg

20%

Raw Laver Seaweed has 200 mg of Calcium per 100 calories, which is 20% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.75 mg

84%

Raw Laver Seaweed has 0.75428571428571 mg of Copper per 100 calories, which is 84% 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

Iron5.14 mg

64.3%

Raw Laver Seaweed has 5.1428571428571 mg of Iron per 100 calories, which is 64.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium5.7 mg

1.36%

Raw Laver Seaweed has 5.7142857142857 mg of Magnesium per 100 calories, which is 1.36% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.82 mg

123%

Raw Laver Seaweed has 2.8228571428571 mg of Manganese per 100 calories, which is 123% 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

Phosphorus166 mg

23.7%

Raw Laver Seaweed has 165.71428571429 mg of Phosphorus per 100 calories, which is 23.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1017 mg

30%

Raw Laver Seaweed has 1017.1428571429 mg of Potassium per 100 calories, which is 30% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2 μg

3.64%

Raw Laver Seaweed has 2 μg of Selenium per 100 calories, which is 3.64% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium137 mg

9.14%

Raw Laver Seaweed has 137.14285714286 mg of Sodium per 100 calories, which is 9.14% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3 mg

27.3%

Raw Laver Seaweed has 3 mg of Zinc per 100 calories, which is 27.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water243 g

6.57%

Raw Laver Seaweed has 242.94285714286 g of Water per 100 calories, which is 6.57% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Raw Laver Seaweed:

100 calories of Laver Seaweed has outstanding amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin C.
It is an excellent source of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6.
It also has a good amount of Vitamin E and Vitamin K.
It has no Vitamin B12 and Vitamin D.

Minerals in 100 calories of Raw Laver Seaweed:

100 calories of Laver Seaweed has outstanding amounts of Copper and Manganese.
It is an excellent source of Iron, Phosphorus, Potassium and Zinc.
It also has a good amount of Calcium and Sodium.
This vegetable has some Selenium.
The product has trace amounts of Magnesium.

Macronutrients in 100 calories of Raw Laver Seaweed:

100 calories of Laver Seaweed is an excellent source of Protein.
It has a good amount of Carbohydrate.
While 100 calories of product has trace amounts of Fat, Sugars and Fiber, it has no Saturated Fat, Omega 3 and Omega 6.

Compare Raw Laver Seaweed with:

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

Food Info

Nutrients in 100 calories of Laver Seaweed

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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