Calories in Seaweed, laver, raw
Generic food Raw Vegetables
Seaweed, laver, raw contains 35 kcal per 100 g. A typical serving of 2 tbsp, 1/8 cup (10 g) provides about 4 kcal.
Roughly 50% of its calories come from protein, with 44% from carbohydrates and 5% from fat (estimated with general energy factors).
That is close to the median for vegetables and vegetable products on FoodFactly (35 kcal per 100 g).
100 g provides 43% of the Daily Value for Vitamin C, 43% of the Daily Value for manganese and 37% of the Daily Value for Folate (B9).
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 35 kcal | |
| Total fat ? | 0.28 g | 0.4% |
| Saturated fat ? | 0.061 g | 0.3% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 48 mg | 2% |
| Total carbohydrates C | 5.1 g | 2% |
| Dietary fiber ? | 0.3 g | 1% |
| Total sugars I | 0.49 g | |
| Protein ? | 5.8 g | 12% |
| Vitamin A C | 260 µg | 29% |
| Vitamin C ? | 39 mg | 43% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 1 mg | 7% |
| Vitamin K C | 4 µg | 3% |
| Thiamin (B1) ? | 0.098 mg | 8% |
| Riboflavin (B2) ? | 0.45 mg | 34% |
| Niacin (B3) ? | 1.5 mg | 9% |
| Pantothenic acid (B5) ? | 0.52 mg | 10% |
| Vitamin B6 ? | 0.16 mg | 9% |
| Folate (B9) C | 146 µg | 37% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline I | 10.4 mg | 2% |
| Calcium ? | 70 mg | 5% |
| Iron ? | 1.8 mg | 10% |
| Magnesium ? | 2 mg | 0.5% |
| Phosphorus ? | 58 mg | 5% |
| Potassium ? | 356 mg | 8% |
| Zinc ? | 1.1 mg | 10% |
| Copper ? | 0.26 mg | 29% |
| Manganese ? | 0.99 mg | 43% |
| Selenium C | 0.7 µg | 1% |
% 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 50%
- Carbohydrates 44%
- Fat 5%
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
- Protein5.8 gin the top quarter of vegetables and vegetable products (median 2 g)
- Fiber0.3 gin the lowest quarter of vegetables and vegetable products (median 2.2 g)
- Sugars0.49 gin the lowest quarter of vegetables and vegetable products (median 2.3 g)
- Fat0.28 gbelow the median for vegetables and vegetable products (median 0.3 g)
- Saturated fat0.061 gabove the median for vegetables and vegetable products (median 0.052 g)
- Sodium48 mgabove the median for vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal16.6 gprotein density, useful for comparing foods with different calorie levels
- Water85 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.025 g |
|---|---|
| Polyunsaturated fat ? | 0.11 g |
Amino acids (18)
| Tryptophan ? | 0.043 g |
|---|---|
| Threonine ? | 0.23 g |
| Isoleucine ? | 0.26 g |
| Leucine ? | 0.5 g |
| Lysine ? | 0.22 g |
| Methionine ? | 0.15 g |
| Cystine ? | 0.1 g |
| Phenylalanine ? | 0.27 g |
| Tyrosine ? | 0.25 g |
| Valine ? | 0.4 g |
| Arginine ? | 0.29 g |
| Histidine ? | 0.14 g |
| Alanine ? | 0.65 g |
| Aspartic acid ? | 0.57 g |
| Glutamic acid ? | 0.55 g |
| Glycine ? | 0.36 g |
| Proline ? | 0.25 g |
| Serine ? | 0.3 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0.08 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.004 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0 g |
| SFA 14:0 ? | 0.003 g |
| SFA 16:0 ? | 0.05 g |
| SFA 18:0 ? | 0.003 g |
| MUFA 18:1 ? | 0.008 g |
| PUFA 18:3 ? | 0.001 g |
| PUFA 20:4 ? | 0.009 g |
| MUFA 16:1 ? | 0.008 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0.009 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (7)
| Beta-carotene M | 3,121 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol Z | 0 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta Z | 0 µg |
Other components (11)
| Water ? | 85 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 3.8 g |
| Theobromine Z | 0 mg |
| Energy ? | 146 kJ |
| Vitamin A, IU C | 5,202 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 146 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 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, 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, dried Dried or dry | 298 | 31.8 g | 52.4 g | 4 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 |
|---|---|---|---|---|
| Balsam-pear (bitter gourd), leafy tips, raw Raw | 30 | 5.3 g | 3.3 g | 0.69 g |
| Jute, potherb, raw Raw | 34 | 4.7 g | 5.8 g | 0.25 g |
| Fiddlehead ferns, raw Raw | 34 | 4.6 g | 5.5 g | 0.4 g |
| Winged beans, immature seeds, raw Raw | 49 | 7 g | 4.3 g | 0.87 g |
| Beans, kidney, mature seeds, sprouted, raw Raw | 29 | 4.2 g | 4.1 g | 0.5 g |
| Cowpeas, leafy tips, raw Raw | 29 | 4.1 g | 4.8 g | 0.25 g |
| White mushrooms, raw Raw | 22 | 3.1 g | 3.3 g | 0.34 g |
| Broccoli, stalks, raw Raw | 28 | 3 g | 5.2 g | 0.35 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw seaweed?
100 g of raw seaweed has 35 kcal. 2 tbsp, 1/8 cup (10 g): about 4 kcal. 10 sheets (26 g): about 9 kcal.
How much protein is in raw seaweed?
Raw seaweed contains 5.8 g of protein per 100 g (12% of the 50 g Daily Value), or 0.58 g in 2 tbsp, 1/8 cup (10 g). About 50% of its calories come from protein. Compared with other vegetables and vegetable products, that is among the highest quarter (median 2 g).
How many carbs are in raw seaweed?
Raw seaweed has 5.1 g of total carbohydrates per 100 g, including 0.3 g of fiber and 0.49 g of sugars.
How much fat is in raw seaweed?
Raw seaweed contains 0.28 g of fat per 100 g, of which 0.061 g is saturated (0.3% of the Daily Value).
What vitamins and minerals does raw seaweed contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin C (43% DV), manganese (43% DV), Folate (B9) (37% DV), Riboflavin (B2) (34% DV) and copper (29% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw seaweed?
100 g contains 48 mg of sodium, 2% of the 2,300 mg Daily Value.
Does seaweed have the same nutrition raw and dried or dry?
No. Per 100 g, seaweed, laver, raw has 35 kcal, while seaweed, Canadian Cultivated EMI-TSUNOMATA, dry has 259 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: SR Legacy, record dated April 1, 2019. 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: SR Legacy, record 168458. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. 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.