Calories in Seaweed, raw
Generic food Raw Vegetables
Seaweed, raw contains 41 kcal per 100 g. A typical serving of 1 cup (80 g) provides about 33 kcal.
Roughly 63% of its calories come from carbohydrates, with 28% from protein and 9% from fat (estimated with general energy factors).
That is less energy than the typical item in other vegetables and combinations on FoodFactly, where the median is 46 kcal per 100 g across 135 foods.
100 g provides 44% of the Daily Value for Folate (B9), 25% of the Daily Value for copper and 21% of the Daily Value for Riboflavin (B2).
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 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 | 41 kcal | |
| Total fat C | 0.49 g | 0.6% |
| Saturated fat C | 0.15 g | 0.7% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 384 mg | 17% |
| Total carbohydrates C | 7.9 g | 3% |
| Dietary fiber C | 0.7 g | 3% |
| Total sugars C | 0.58 g | |
| Protein C | 3.5 g | 7% |
| Vitamin A C | 95 µg | 11% |
| Vitamin C C | 15 mg | 17% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.96 mg | 6% |
| Vitamin K C | 25.1 µg | 21% |
| Thiamin (B1) C | 0.069 mg | 6% |
| Riboflavin (B2) C | 0.28 mg | 21% |
| Niacin (B3) C | 1.2 mg | 7% |
| Vitamin B6 C | 0.054 mg | 3% |
| Folate (B9) C | 174 µg | 44% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 12.4 mg | 2% |
| Calcium C | 129 mg | 10% |
| Iron C | 2.3 mg | 13% |
| Magnesium C | 77 mg | 18% |
| Phosphorus C | 60 mg | 5% |
| Potassium C | 165 mg | 4% |
| Zinc C | 0.89 mg | 8% |
| Copper C | 0.23 mg | 25% |
| 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 28%
- Carbohydrates 63%
- Fat 9%
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
- Protein3.5 gin the top quarter of other vegetables and combinations (median 2 g)
- Fiber0.7 gin the lowest quarter of other vegetables and combinations (median 2.2 g)
- Sugars0.58 gin the lowest quarter of other vegetables and combinations (median 2.4 g)
- Fat0.49 gbelow the median for other vegetables and combinations (median 2.7 g)
- Saturated fat0.15 gbelow the median for other vegetables and combinations (median 0.69 g)
- Sodium384 mgin the top quarter of other vegetables and combinations (median 138 mg)
- Protein per 100 kcal8.6 gprotein density, useful for comparing foods with different calorie levels
- Water82.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.06 g |
|---|---|
| Polyunsaturated fat C | 0.13 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.09 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.011 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 | 0.014 g |
| SFA 16:0 C | 0.092 g |
| SFA 18:0 C | 0.032 g |
| MUFA 18:1 C | 0.038 g |
| PUFA 18:3 C | 0.002 g |
| PUFA 20:4 C | 0.014 g |
| MUFA 16:1 C | 0.01 g |
| PUFA 18:4 C | 0.001 g |
| MUFA 20:1 C | 0.01 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 1,140 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 | 82.2 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 174 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, 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 |
|---|---|---|---|---|
| White mushrooms, raw Raw | 22 | 3.1 g | 3.3 g | 0.34 g |
| Yardlong bean, raw Raw | 47 | 2.8 g | 8.4 g | 0.4 g |
| Taro, tahitian, raw Raw | 44 | 2.8 g | 6.9 g | 0.97 g |
| Broccoli, stalks, raw Raw | 28 | 3 g | 5.2 g | 0.35 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 |
| Cauliflower, raw Raw | 25 | 1.9 g | 5 g | 0.28 g |
| Spinach, raw Raw | 23 | 2.9 g | 3.6 g | 0.39 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 41 kcal. 1 cup (80 g): about 33 kcal.
How much protein is in raw seaweed?
Raw seaweed contains 3.5 g of protein per 100 g (7% of the 50 g Daily Value), or 2.8 g in 1 cup (80 g). About 28% of its calories come from protein. Compared with other other vegetables and combinations, that is among the highest quarter (median 2 g).
How many carbs are in raw seaweed?
Raw seaweed has 7.9 g of total carbohydrates per 100 g, including 0.7 g of fiber and 0.58 g of sugars.
How much fat is in raw seaweed?
Raw seaweed contains 0.49 g of fat per 100 g, of which 0.15 g is saturated (0.7% 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 Folate (B9) (44% DV), copper (25% DV), Riboflavin (B2) (21% DV), Vitamin K (21% DV) and magnesium (18% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw seaweed?
100 g contains 384 mg of sodium, 17% of the 2,300 mg Daily Value.
Does seaweed have the same nutrition raw and dried or dry?
No. Per 100 g, seaweed, raw has 41 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: 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 2709805. 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.