Seaweed, raw

33 calories in 1 cup (80 g). Per 100 g, protein: 3.5 g, carbohydrates: 7.9 g, fat: 0.49 g.

Among the other records in Other vegetables and combinations, per 100 g: more sodium than 98%, and less fiber than 97%.

Compare with another food →

Serving
1
= 80 g
33KCAL
Where the calories come from

Seaweed, raw, 1 cup

33 calories

  • Protein2.8 g28% of calories
  • Carbs6.4 g63% of calories

    incl. 0.56 g fiber · 0.46 g sugars

  • Fat0.39 g9% of calories

Nutrition Facts

Serving size1 cup (80 g)
Amount per serving
Calories33
% Daily Value*
Total Fat 0.39 g1%
Saturated Fat 0.12 g1%
Cholesterol 0 mg0%
Sodium 307 mg13%
Total Carbohydrate 6.4 g2%
Dietary Fiber 0.56 g2%
Total Sugars 0.46 g
Protein 2.8 g
Vitamin D 0 mcg0%
Calcium 103 mg8%
Iron 1.8 mg10%
Potassium 132 mg3%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. — means not reported. Estimates use the assumptions explained on this page.

vitamins

% of the Daily Value in this serving

  • Folate35% 139 µg
  • Riboflavin (B2)17% 0.22 mg
  • Vitamin K17% 20.1 µg
  • Vitamin C13% 12 mg
  • Vitamin A8% 76 µg
  • Niacin (B3)6% 0.94 mg
  • Vitamin E5% 0.77 mg
  • Thiamin (B1)5% 0.055 mg
  • Vitamin B63% 0.043 mg
  • Choline2% 9.9 mg

Little or none: Vitamin B12, Vitamin D.

minerals

% of the Daily Value in this serving

  • Copper20% 0.18 mg
  • Magnesium15% 61.6 mg
  • Sodium13% 307 mg
  • Iron10% 1.8 mg
  • Calcium8% 103 mg
  • Zinc6% 0.71 mg
  • Phosphorus4% 48 mg
  • Potassium3% 132 mg
  • Selenium1% 0.56 µg

How it compares

Against other records in Other vegetables and combinations, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Sodium

    Higher than 98%

    Same value as 1 of 146 other records.

    leastmost

  • Fiber

    Lower than 97%

    Same value as 2 of 146 other records.

    leastmost

  • Calcium

    Higher than 97%

    Same value as 1 of 146 other records.

    leastmost

  • Iron

    Higher than 97%

    Same value as 1 of 146 other records.

    leastmost

  • Sugars

    Lower than 95%

    Same value as 1 of 146 other records.

    leastmost

  • Protein

    Higher than 92%

    Same value as 2 of 146 other records.

    leastmost

Questions

How many calories are in seaweed, raw?
1 cup (80 g): 33 calories; protein: 2.8 g, carbohydrates: 6.4 g, fat: 0.39 g.
How much protein is in seaweed, raw?
3.5 g per 100 g. Its estimated share of calories is 34%, using 4 kcal per gram of protein.
How many net carbs are in seaweed, raw?
7.2 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 65 reported nutrients, per 100 g+
Water82.2 g
Energy41 kcal
Protein3.5 g
Total lipid (fat)0.49 g
Carbohydrate, by difference7.9 g
Fiber, total dietary0.7 g
Total Sugars0.58 g
Calcium, Ca129 mg
Iron, Fe2.3 mg
Magnesium, Mg77 mg
Phosphorus, P60 mg
Potassium, K165 mg
Sodium, Na384 mg
Zinc, Zn0.89 mg
Copper, Cu0.23 mg
Selenium, Se0.7 µg
Vitamin C, total ascorbic acid15 mg
Thiamin0.069 mg
Riboflavin0.28 mg
Niacin1.2 mg
Vitamin B-60.054 mg
Folate, total174 µg
Folic acid0 µg
Folate, food174 µg
Folate, DFE174 µg
Choline, total12.4 mg
Vitamin B-120 µg
Vitamin B-12, added0 µg
Vitamin A, RAE95 µg
Retinol0 µg
Carotene, beta1,136 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Lycopene0 µg
Lutein + zeaxanthin0 µg
Vitamin E (alpha-tocopherol)0.96 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3)0 µg
Vitamin K (phylloquinone)25.1 µg
Fatty acids, total saturated0.15 g
SFA 4:00 g
SFA 6:00 g
SFA 8:00 g
SFA 10:00 g
SFA 12:00 g
SFA 14:00.014 g
SFA 16:00.092 g
SFA 18:00.032 g
Fatty acids, total monounsaturated0.06 g
MUFA 16:10.01 g
MUFA 18:10.038 g
MUFA 20:10.01 g
MUFA 22:10 g
Fatty acids, total polyunsaturated0.13 g
PUFA 18:20.011 g
PUFA 18:30.002 g
PUFA 18:40.001 g
PUFA 20:40.014 g
PUFA 20:5 n-3 (EPA)0.09 g
PUFA 22:5 n-3 (DPA)0 g
PUFA 22:6 n-3 (DHA)0 g
Cholesterol0 mg
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA Survey foods (FNDDS): foods as Americans report eating them, from What We Eat in America. FDC ID 2709805, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.