Lau lau: Nutrition Facts
Generic food Meals and Dishes
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 seafood mixed dishes on FoodFactly (135 kcal per 100 g).
100 g provides 50% of the Daily Value for selenium, 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% |
| Folate (B9) C | 3 µg | 0.8% |
| Vitamin B12 C | 0.78 µg | 33% |
| Choline C | 47.9 mg | 9% |
| Calcium C | 14 mg | 1% |
| Iron C | 0.52 mg | 3% |
| Magnesium C | 18 mg | 4% |
| Phosphorus C | 197 mg | 16% |
| Potassium C | 223 mg | 5% |
| Zinc C | 1.3 mg | 11% |
| Copper C | 0.045 mg | 5% |
| Selenium 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 seafood mixed dishes (median 9.4 g)
- Fiber0 gin the lowest quarter of seafood mixed dishes (median 0.7 g)
- Sugars0 gin the lowest quarter of seafood mixed dishes (median 1.4 g)
- Fat8.3 gabove the median for seafood mixed dishes (median 5.4 g)
- Saturated fat2.7 gin the top quarter of seafood mixed dishes (median 1.3 g)
- Sodium231 mgin the lowest quarter of seafood mixed dishes (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)
| Monounsaturated fat C | 3.3 g |
|---|---|
| Polyunsaturated fat 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 |
| Linoleic acid (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)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 5 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 75 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 3 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Shrimp with lobster sauce | 151 | 16.8 g | 2.2 g | 7.9 g |
| Chili with meat | 139 | 13.3 g | 2.4 g | 8.2 g |
| Chicken or turkey divan | 140 | 15.5 g | 4 g | 7.3 g |
| Crabs in tomato-based sauce, Puerto Rican style | 144 | 12.5 g | 2.9 g | 8.9 g |
| Shrimp with crab stuffing | 174 | 16.4 g | 6.2 g | 9 g |
| Chicken or turkey salad, made with light mayonnaise | 146 | 13.6 g | 4.8 g | 8.2 g |
| Chicken or turkey salad, made with light mayonnaise-type salad dressing | 146 | 13.6 g | 4.8 g | 8.2 g |
| Flounder with crab stuffing | 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 seafood mixed dishes, 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 selenium (50% DV), Vitamin B12 (33% DV), Niacin (B3) (17% DV), phosphorus (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 October 31, 2024. FoodFactly last checked it on November 6, 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 October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.