Abalone: Nutrition Facts
Generic food Fish and Seafood
Abalone contains 177 kcal per 100 g. A typical serving of 1 cup (135 g) provides about 239 kcal.
Roughly 50% of its calories come from protein, with 32% from fat and 18% from carbohydrates (estimated with general energy factors).
That is more energy than the typical item in shellfish on FoodFactly, where the median is 143 kcal per 100 g across 41 foods.
100 g provides 101% of the Daily Value for selenium, 40% of the Daily Value for Vitamin E and 32% of the Daily Value for Vitamin B12.
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 | 177 kcal | |
| Total fat C | 6.1 g | 8% |
| Saturated fat C | 0.88 g | 4% |
| Cholesterol C | 106 mg | 35% |
| Sodium C | 574 mg | 25% |
| Total carbohydrates C | 7.5 g | 3% |
| Dietary fiber C | 0 g | 0% |
| Total sugars C | 0 g | |
| Protein C | 21.2 g | 42% |
| Vitamin A C | 2 µg | 0.2% |
| Vitamin C C | 2 mg | 2% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 6 mg | 40% |
| Vitamin K C | 33.8 µg | 28% |
| Thiamin (B1) C | 0.2 mg | 17% |
| Riboflavin (B2) C | 0.12 mg | 9% |
| Niacin (B3) C | 1.8 mg | 11% |
| Vitamin B6 C | 0.17 mg | 10% |
| Folate (B9) C | 5 µg | 1% |
| Vitamin B12 C | 0.77 µg | 32% |
| Choline C | 80.7 mg | 15% |
| Calcium C | 39 mg | 3% |
| Iron C | 4 mg | 22% |
| Magnesium C | 60 mg | 14% |
| Phosphorus C | 236 mg | 19% |
| Potassium C | 310 mg | 7% |
| Zinc C | 1 mg | 9% |
| Copper C | 0.24 mg | 27% |
| Selenium C | 55.6 µg | 101% |
% 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 18%
- Fat 32%
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
- Protein21.2 gin the top quarter of shellfish (median 15.5 g)
- Sugars0 gin the lowest quarter of shellfish (median 0.01 g)
- Fat6.1 gabove the median for shellfish (median 5.7 g)
- Saturated fat0.88 gbelow the median for shellfish (median 0.92 g)
- Sodium574 mgin the top quarter of shellfish (median 363 mg)
- Protein per 100 kcal12 gprotein density, useful for comparing foods with different calorie levels
- Water62.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 2.3 g |
|---|---|
| Polyunsaturated fat C | 2.1 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.061 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 1.8 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 | 0.031 g |
| SFA 16:0 C | 0.62 g |
| SFA 18:0 C | 0.18 g |
| MUFA 18:1 C | 2.2 g |
| PUFA 18:3 C | 0.23 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.043 g |
| PUFA 18:4 C | 0.007 g |
| MUFA 20:1 C | 0.035 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0.051 g |
Carotenoids (6)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 2 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 62.7 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 5 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 |
|---|---|---|---|---|
| Fish, halibut | 175 | 20.7 g | 7.8 g | 6.2 g |
| Fish, pike | 172 | 21.5 g | 7.8 g | 5.6 g |
| Fish, snapper | 185 | 22.8 g | 7.8 g | 6.3 g |
| Fish, croaker | 189 | 19.9 g | 7.8 g | 8.2 g |
| Escargot | 158 | 20 g | 2.5 g | 6.9 g |
| Fish, mullet | 202 | 21.6 g | 7.8 g | 8.8 g |
| Crustaceans, crab, blue, crab cakes, home recipe | 155 | 20.2 g | 0.48 g | 7.5 g |
| Fish, white, mixed species, NFS | 143 | 22 g | 0.01 g | 5.9 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in abalone?
100 g of abalone has 177 kcal. 1 cup (135 g): about 239 kcal.
Is abalone high in protein?
Abalone contains 21.2 g of protein per 100 g (42% of the 50 g Daily Value), or 28.6 g in 1 cup (135 g). About 50% of its calories come from protein. Compared with other shellfish, that is among the highest quarter (median 15.5 g).
How many carbs are in abalone?
Abalone has 7.5 g of total carbohydrates per 100 g, including 0 g of fiber and 0 g of sugars.
How much fat is in abalone?
Abalone contains 6.1 g of fat per 100 g, of which 0.88 g is saturated (4% of the Daily Value).
What vitamins and minerals does abalone contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (101% DV), Vitamin E (40% DV), Vitamin B12 (32% DV), Vitamin K (28% DV) and copper (27% DV). The full list is in the vitamins and minerals table above.
How much sodium is in abalone?
100 g contains 574 mg of sodium, 25% 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 2706337. 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.