Seaweed, spirulina, dried: Nutrition Facts
Generic food Dried or dry Vegetables
Data check: the calories do not match the protein, carbohydrate and fat values. The source data may contain an error, so treat these values with caution.
Seaweed, spirulina, dried contains 290 kcal per 100 g. A typical serving of 1 tablespoon (7 g) provides about 20 kcal.
Roughly 58% of its calories come from protein, with 24% from carbohydrates and 18% from fat (estimated with general energy factors).
That is more energy than the typical item in vegetables and vegetable products on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 678% of the Daily Value for copper, 282% of the Daily Value for Riboflavin (B2) and 198% of the Daily Value for Thiamin (B1).
These values are for the dried or dry food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 290 kcal | |
| Total fat ? | 7.7 g | 10% |
| Saturated fat ? | 2.7 g | 13% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 1,048 mg | 46% |
| Total carbohydrates C | 23.9 g | 9% |
| Dietary fiber ? | 3.6 g | 13% |
| Total sugars I | 3.1 g | |
| Protein ? | 57.5 g | 115% |
| Vitamin A C | 29 µg | 3% |
| Vitamin C ? | 10.1 mg | 11% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 5 mg | 33% |
| Vitamin K I | 25.5 µg | 21% |
| Thiamin (B1) ? | 2.4 mg | 198% |
| Riboflavin (B2) ? | 3.7 mg | 282% |
| Niacin (B3) ? | 12.8 mg | 80% |
| Pantothenic acid (B5) ? | 3.5 mg | 70% |
| Vitamin B6 ? | 0.36 mg | 21% |
| Folate (B9) C | 94 µg | 24% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline I | 66 mg | 12% |
| Calcium ? | 120 mg | 9% |
| Iron ? | 28.5 mg | 158% |
| Magnesium ? | 195 mg | 46% |
| Phosphorus ? | 118 mg | 9% |
| Potassium ? | 1,363 mg | 29% |
| Zinc ? | 2 mg | 18% |
| Copper ? | 6.1 mg | 678% |
| Manganese ? | 1.9 mg | 83% |
| Selenium I | 7.2 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 58%
- Carbohydrates 24%
- Fat 18%
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
- Protein57.5 gin the top quarter of vegetables and vegetable products (median 2 g)
- Fiber3.6 gin the top quarter of vegetables and vegetable products (median 2.2 g)
- Sugars3.1 gabove the median for vegetables and vegetable products (median 2.3 g)
- Fat7.7 gin the top quarter of vegetables and vegetable products (median 0.3 g)
- Saturated fat2.7 gin the top quarter of vegetables and vegetable products (median 0.052 g)
- Sodium1,048 mgin the top quarter of vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal19.8 gprotein density, useful for comparing foods with different calorie levels
- Water4.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.68 g |
|---|---|
| Polyunsaturated fat ? | 2.1 g |
Amino acids (18)
| Tryptophan ? | 0.93 g |
|---|---|
| Threonine ? | 3 g |
| Isoleucine ? | 3.2 g |
| Leucine ? | 4.9 g |
| Lysine ? | 3 g |
| Methionine ? | 1.1 g |
| Cystine ? | 0.66 g |
| Phenylalanine ? | 2.8 g |
| Tyrosine ? | 2.6 g |
| Valine ? | 3.5 g |
| Arginine ? | 4.1 g |
| Histidine ? | 1.1 g |
| Alanine ? | 4.5 g |
| Aspartic acid ? | 5.8 g |
| Glutamic acid ? | 8.4 g |
| Glycine ? | 3.1 g |
| Proline ? | 2.4 g |
| Serine ? | 3 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 1.3 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 ? | 0.075 g |
| SFA 16:0 ? | 2.5 g |
| SFA 18:0 ? | 0.077 g |
| MUFA 18:1 ? | 0.35 g |
| PUFA 18:3 ? | 0.82 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0.33 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (7)
| Beta-carotene M | 342 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 ? | 4.7 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 6.2 g |
| Theobromine Z | 0 mg |
| Energy ? | 1,213 kJ |
| Vitamin A, IU C | 570 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 94 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, 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, 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 |
|---|---|---|---|---|
| Yeast extract spread | 185 | 23.9 g | 20.4 g | 0.9 g |
| Soybeans, green, raw Raw | 147 | 13 g | 11.1 g | 6.8 g |
| Soybeans, mature seeds, sprouted, raw Raw | 122 | 13.1 g | 9.6 g | 6.7 g |
| Soybeans, mature seeds, sprouted, cooked, stir-fried Cooked | 125 | 13.1 g | 9.4 g | 7.1 g |
| Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt Cooked | 125 | 13.1 g | 9.4 g | 7.1 g |
| Soybeans, green, cooked, boiled, drained, without salt Cooked | 141 | 12.4 g | 11.1 g | 6.4 g |
| Soybeans, green, cooked, boiled, drained, with salt Cooked | 141 | 12.4 g | 11.1 g | 6.4 g |
| Edamame, frozen, prepared Frozen | 121 | 11.9 g | 8.9 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 290 kcal. 1 tablespoon (7 g): about 20 kcal. 1 cup (112 g): about 325 kcal.
Is dried or dry seaweed high in protein?
Dried or dry seaweed contains 57.5 g of protein per 100 g (115% of the 50 g Daily Value), or 4 g in 1 tablespoon (7 g). About 58% 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 dried or dry seaweed?
Dried or dry seaweed has 23.9 g of total carbohydrates per 100 g, including 3.6 g of fiber and 3.1 g of sugars.
How much fat is in dried or dry seaweed?
Dried or dry seaweed contains 7.7 g of fat per 100 g, of which 2.7 g is saturated (13% 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 (678% DV), Riboflavin (B2) (282% DV), Thiamin (B1) (198% DV), iron (158% DV) and manganese (83% DV). The full list is in the vitamins and minerals table above.
How much sodium is in dried or dry seaweed?
100 g contains 1,048 mg of sodium, 46% of the 2,300 mg Daily Value.
Does seaweed have the same nutrition dried or dry and raw?
No. Per 100 g, seaweed, spirulina, dried has 290 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: 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 170495. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 75/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.