Seaweed, dried: Nutrition Facts
Generic food Dried or dry Other Foods
Seaweed, dried contains 298 kcal per 100 g. A typical serving of 1 cup (15 g) provides about 45 kcal.
Roughly 56% of its calories come from carbohydrates, with 34% from protein and 10% from fat (estimated with general energy factors).
That is more energy than the typical item in not included in a food category on FoodFactly, where the median is 193 kcal per 100 g across 76 foods.
100 g provides 373% of the Daily Value for copper, 150% of the Daily Value for Riboflavin (B2) and 139% of the Daily Value for iron.
These values are for the dried or dry food. Raw and other preparations have their own values, listed separately below.
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 | 298 kcal | |
| Total fat C | 4 g | 5% |
| Saturated fat C | 1.4 g | 7% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 575 mg | 25% |
| Total carbohydrates C | 52.4 g | 19% |
| Dietary fiber C | 5.6 g | 20% |
| Total sugars C | 3 g | |
| Protein C | 31.8 g | 64% |
| Vitamin A C | 14 µg | 2% |
| Vitamin C C | 5 mg | 6% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 5 mg | 33% |
| Vitamin K C | 25 µg | 21% |
| Thiamin (B1) C | 1.2 mg | 100% |
| Riboflavin (B2) C | 2 mg | 150% |
| Niacin (B3) C | 6.5 mg | 41% |
| Vitamin B6 C | 0.33 mg | 20% |
| Folate (B9) C | 337 µg | 84% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 64.6 mg | 12% |
| Calcium C | 372 mg | 29% |
| Iron C | 25 mg | 139% |
| Magnesium C | 482 mg | 115% |
| Phosphorus C | 85 mg | 7% |
| Potassium C | 1,240 mg | 26% |
| Zinc C | 3.9 mg | 35% |
| Copper C | 3.4 mg | 373% |
| Selenium C | 7.3 µg | 13% |
% 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 34%
- Carbohydrates 56%
- Fat 10%
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
- Protein31.8 gin the top quarter of not included in a food category (median 2.8 g)
- Fiber5.6 gin the top quarter of not included in a food category (median 1.3 g)
- Sugars3 gabove the median for not included in a food category (median 2.7 g)
- Fat4 gabove the median for not included in a food category (median 0.78 g)
- Saturated fat1.4 gabove the median for not included in a food category (median 0.16 g)
- Sodium575 mgin the top quarter of not included in a food category (median 69 mg)
- Protein per 100 kcal10.7 gprotein density, useful for comparing foods with different calorie levels
- Water6.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.35 g |
|---|---|
| Polyunsaturated fat C | 1.1 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.044 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.63 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0.039 g |
| SFA 16:0 C | 1.3 g |
| SFA 18:0 C | 0.04 g |
| MUFA 18:1 C | 0.18 g |
| PUFA 18:3 C | 0.41 g |
| PUFA 20:4 C | 0.005 g |
| MUFA 16:1 C | 0.17 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.004 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 171 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 6.7 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 337 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Seaweed
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry Dried or dry | 259 | 15.3 g | 46.2 g | 1.4 g |
| Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated | 31 | 1.9 g | 5.6 g | 0.17 g |
| Seaweed, irishmoss, raw Raw | 49 | 1.5 g | 12.3 g | 0.16 g |
| Seaweed, kelp, raw Raw | 43 | 1.7 g | 9.6 g | 0.56 g |
| Seaweed, laver, raw Raw | 35 | 5.8 g | 5.1 g | 0.28 g |
| Seaweed, agar, raw Raw | 26 | 0.54 g | 6.8 g | 0.03 g |
| Seaweed, agar, dried Dried or dry | 306 | 6.2 g | 80.9 g | 0.3 g |
| Seaweed, spirulina, raw Raw | 26 | 5.9 g | 2.4 g | 0.39 g |
| Seaweed, spirulina, dried Dried or dry | 290 | 57.5 g | 23.9 g | 7.7 g |
| Seaweed, wakame, raw Raw | 45 | 3 g | 9.1 g | 0.64 g |
| Seaweed, raw Raw | 41 | 3.5 g | 7.9 g | 0.49 g |
| Seaweed, cooked, no added fat Cooked | 41 | 3.5 g | 7.9 g | 0.49 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Tea, iced, instant, black, unsweetened, dry Dried or dry | 315 | 20.2 g | 58.7 g | 0 g |
| Wheat germ | 382 | 29.1 g | 49.6 g | 10.7 g |
| Wheat bread as ingredient in sandwiches | 264 | 11.4 g | 45.4 g | 4 g |
| Wheat bun as ingredient in sandwiches | 264 | 11.4 g | 45.4 g | 4 g |
| Oats, raw Raw | 379 | 13.2 g | 67.7 g | 6.5 g |
| Tennis Bread, plain (Apache) | 258 | 9 g | 53.3 g | 1.1 g |
| Tortilla, blue corn, Sakwavikaviki (Hopi) | 276 | 7.8 g | 58.1 g | 1.4 g |
| Corn, dried (Navajo) Dried or dry | 386 | 9.9 g | 74.9 g | 5.2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in dried or dry seaweed?
100 g of dried or dry seaweed has 298 kcal. 1 cup (15 g): about 45 kcal. 1 strip (0.5 g): about 1 kcal.
Is dried or dry seaweed high in protein?
Dried or dry seaweed contains 31.8 g of protein per 100 g (64% of the 50 g Daily Value), or 4.8 g in 1 cup (15 g). About 34% of its calories come from protein. Compared with other not included in a food category, that is among the highest quarter (median 2.8 g).
How many carbs are in dried or dry seaweed?
Dried or dry seaweed has 52.4 g of total carbohydrates per 100 g, including 5.6 g of fiber and 3 g of sugars.
How much fat is in dried or dry seaweed?
Dried or dry seaweed contains 4 g of fat per 100 g, of which 1.4 g is saturated (7% of the Daily Value).
What vitamins and minerals does dried or dry seaweed contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (373% DV), Riboflavin (B2) (150% DV), iron (139% DV), magnesium (115% DV) and Thiamin (B1) (100% DV). The full list is in the vitamins and minerals table above.
How much sodium is in dried or dry seaweed?
100 g contains 575 mg of sodium, 25% of the 2,300 mg Daily Value.
Does seaweed have the same nutrition dried or dry and raw?
No. Per 100 g, seaweed, dried has 298 kcal, while seaweed, irishmoss, raw has 49 kcal. Processing changes the water content, so always use the record that matches how you weigh the food.
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 2709988. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.