Lau lau: Nutrition Facts
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Lau lau contains 140 kcal per 100 g. A typical serving of 1 lau lau (214 g) provides about 300 kcal.
Roughly 55 % of its calories come from fat, with 45 % from protein and 0 % from carbohydrates (estimated with general energy factors).
That is close to the median for havaborre, blandede retter on FoodFactly (135 kcal per 100 g).
100 g provides 50 % of the Daily Value for selen, 33 % of the Daily Value for Vitamin B12 and 17 % of the Daily Value for Niacin (B3).
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 140 kcal | |
| Total fat C | 8,3 g | 11 % |
| Saturated fat C | 2,7 g | 13 % |
| Cholesterol C | 57 mg | 19 % |
| Sodium C | 231 mg | 10 % |
| Total carbohydrates C | 0 g | 0 % |
| Dietary fiber C | 0 g | 0 % |
| Total sugars C | 0 g | |
| Protein C | 15,2 g | 30 % |
| Vitamin A C | 5 µg | 0,6 % |
| Vitamin C C | 0,1 mg | 0,1 % |
| Vitamin D C | 1,7 µg | 9 % |
| Vitamin E C | 0,37 mg | 2 % |
| Vitamin K C | 0 µg | 0 % |
| Thiamin (B1) C | 0,18 mg | 15 % |
| Riboflavin (B2) C | 0,12 mg | 10 % |
| Niacin (B3) C | 2,7 mg | 17 % |
| Vitamin B6 C | 0,21 mg | 12 % |
| Folat (B9) C | 3 µg | 0,8 % |
| Vitamin B12 C | 0,78 µg | 33 % |
| Cholin C | 47,9 mg | 9 % |
| Calcium C | 14 mg | 1 % |
| Jern C | 0,52 mg | 3 % |
| Magnesium C | 18 mg | 4 % |
| Phosphor C | 197 mg | 16 % |
| Kalium C | 223 mg | 5 % |
| Zink C | 1,3 mg | 11 % |
| Kobber C | 0,045 mg | 5 % |
| Selen C | 27,4 µg | 50 % |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 45 %
- Fat 55 %
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein15,2 gin the top quarter of havaborre, blandede retter (median 9,4 g)
- Fiber0 gin the lowest quarter of havaborre, blandede retter (median 0,7 g)
- Sugars0 gin the lowest quarter of havaborre, blandede retter (median 1,4 g)
- Fat8,3 gabove the median for havaborre, blandede retter (median 5,4 g)
- Saturated fat2,7 gin the top quarter of havaborre, blandede retter (median 1,3 g)
- Sodium231 mgin the lowest quarter of havaborre, blandede retter (median 336 mg)
- Protein per 100 kcal10,9 gprotein density, useful for comparing foods with different calorie levels
- Water75 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Engangsmættet fedt C | 3,3 g |
|---|---|
| Polyumættet fedt C | 1 g |
Individual fatty acids (19)
| EPA (omega-3, 20: 5 n-3) C | 0,068 g |
|---|---|
| DHA (omega-3, 22: 6 n-3) C | 0,054 g |
| Linolsyre (omega- 6, 18: 2) C | 0,77 g |
| SFA 4: 0 C | 0 g |
| SFA 6: 0 C | 0 g |
| SFA 8: 0 C | 0 g |
| SFA 10: 0 C | 0,005 g |
| SFA 12: 0 C | 0,008 g |
| SFA 14: 0 C | 0,13 g |
| SFA 16: 0 C | 1,7 g |
| SFA 18: 0 C | 0,87 g |
| MUFA 18: 1 C | 3,1 g |
| PUFA 18: 3 C | 0,054 g |
| PUFA 20: 4 C | 0,065 g |
| MUFA 16: 1 C | 0,23 g |
| PUFA 18: 4 C | 0,006 g |
| MUFA 20: 1 C | 0,081 g |
| MUFA 22: 1 C | 0 g |
| PUFA 22: 5 n-3 (DPA) C | 0,014 g |
Carotenoids (6)
| Betacaroten C | 0 µg |
|---|---|
| Lycopen C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 5 µg |
| Caroten, alfa C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Vand C | 75 g |
|---|---|
| Alkohol C | 0 g |
| Koffein C | 0 mg |
| Theobromin C | 0 mg |
| Folinsyre C | 0 µg |
| Folat, mad C | 3 µg |
| Vitamin E, tilsat C | 0 mg |
| B12-vitamin, tilsat C | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Rejer med hummersauce | 151 | 16,8 g | 2,2 g | 7,9 g |
| Chili med kød | 139 | 13,3 g | 2,4 g | 8,2 g |
| Kyllinge- eller kalkundivan | 140 | 15,5 g | 4 g | 7,3 g |
| Krabber i tomatbaseret sauce, Puerto Rican stil | 144 | 12,5 g | 2,9 g | 8,9 g |
| Rejer med krabbefyld | 174 | 16,4 g | 6,2 g | 9 g |
| Salatsennep / rucola, lavet med let mayonnaise | 146 | 13,6 g | 4,8 g | 8,2 g |
| Salatsennep / rucola, lavet med let mayonnaise- type salatdressing | 146 | 13,6 g | 4,8 g | 8,2 g |
| Skrubbe med krabbefyld | 136 | 15,1 g | 5,7 g | 5,5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in lau lau?
100 g of lau lau has 140 kcal. 1 lau lau (214 g): about 300 kcal.
Is lau lau high in protein?
Lau lau contains 15,2 g of protein per 100 g (30 % of the 50 g Daily Value), or 32,5 g in 1 lau lau (214 g). About 45 % of its calories come from protein. Compared with other havaborre, blandede retter, that is among the highest quarter (median 9,4 g).
How many carbs are in lau lau?
Lau lau has 0 g of total carbohydrates per 100 g, including 0 g of fiber and 0 g of sugars.
How much fat is in lau lau?
Lau lau contains 8,3 g of fat per 100 g, of which 2,7 g is saturated (13 % of the Daily Value).
What vitamins and minerals does lau lau contain?
Per 100 g, the most notable amounts relative to the Daily Value are selen (50 % DV), Vitamin B12 (33 % DV), Niacin (B3) (17 % DV), phosphor (16 % DV) and Thiamin (B1) (15 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in lau lau?
100 g contains 231 mg of sodium, 10 % of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated 31. oktober 2024. FoodFactly last checked it on 6. november 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2706873. License: CC0 1.0 (U.S. public domain). Source record dated 31. oktober 2024. Imported 6. november 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.