Seaweed, laver, raw: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Delicate and nutrient-dense, raw laver (nori) is a purplish-black seaweed with a distinctive umami flavor, famously used in sushi rolls and as a savory snack.
Per 100g reference serving, Seaweed, laver, raw provides 35 kcal of energy, 5.81g protein (50% of calories), 5.11g total carbohydrates (44% of calories, including 0.3g dietary fiber and 0.49g sugars), and 0.28g total fat (6% of calories).
Vitamins Profile in Seaweed, laver, raw (Per 100g)
Track how Seaweed, laver, raw contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 39 mg | 43.3% DV |
| Vitamin A (RAE) | 260 µg | 28.9% DV |
| Vitamin E (Alpha-Tocopherol) | 1 mg | 6.7% DV |
| Vitamin K (Phylloquinone) | 4 µg | 3.3% DV |
| Vitamin B1 (Thiamin) | 0.098 mg | 8.2% DV |
| Vitamin B2 (Riboflavin) | 0.446 mg | 34.3% DV |
| Vitamin B3 (Niacin) | 1.47 mg | 9.2% DV |
| Vitamin B5 (Pantothenic Acid) | 0.521 mg | 10.4% DV |
| Vitamin B6 (Pyridoxine) | 0.159 mg | 9.4% DV |
| Total Folate (Vitamin B9) | 146 µg | 36.5% DV |
| Folate (Dietary Folate Equivalents) | 146 µg | 36.5% DV |
| Natural Food Folate | 146 µg | 36.5% DV |
| Choline | 10.4 mg | 1.9% DV |
| Beta-Carotene | 3121 µg | 86.7% DV |
Minerals & Electrolytes in Seaweed, laver, raw (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1.8 mg | 10% DV |
| Calcium (Ca) | 70 mg | 5.4% DV |
| Magnesium (Mg) | 2 mg | 0.5% DV |
| Potassium (K) | 356 mg | 7.6% DV |
| Zinc (Zn) | 1.05 mg | 9.5% DV |
| Selenium (Se) | 0.7 µg | 1.3% DV |
| Phosphorus (P) | 58 mg | 4.6% DV |
| Copper (Cu) | 0.264 mg | 29.3% DV |
| Manganese (Mn) | 0.988 mg | 43% DV |
| Sodium (Na) | 48 mg | 2.1% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.08 g | 16% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.001 g | 0.1% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.004 g | 0% DV |
| Monounsaturated Fat (MUFA) | 0.025 g | 0.1% DV |
| Polyunsaturated Fat (PUFA) | 0.11 g | 0.5% DV |
| Saturated Fat (SFA) | 0.061 g | 0.3% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Leucine (BCAA) | 0.501 g | 16.7% DV |
| Isoleucine (BCAA) | 0.259 g | 17.3% DV |
| Valine (BCAA) | 0.402 g | 22.3% DV |
| Lysine | 0.222 g | 10.6% DV |
| Methionine | 0.145 g | 14.5% DV |
| Tryptophan | 0.043 g | 10.7% DV |
| Phenylalanine | 0.273 g | 18.2% DV |
| Threonine | 0.232 g | 21.1% DV |
| Histidine | 0.14 g | 17.5% DV |
| Glycine | 0.363 g | 12.1% DV |
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Frequently Asked Questions
100 grams of Seaweed, laver, raw contains 35 calories (kcal), 5.81g of protein, 5.11g of carbohydrates (0.3g fiber, 0.49g total sugars), and 0.28g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Seaweed, laver, raw has an estimated food pH of 8 and a Potential Renal Acid Load (PRAL) score of -3.45 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Seaweed, laver, raw: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 24+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Seaweed, laver, raw by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.