Seaweed, raw: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
From the ocean's depths, raw seaweed offers a unique briny flavor and a wealth of nutrients, often enjoyed in salads or as a wrap.
Per 100g reference serving, Seaweed, raw provides 41 kcal of energy, 3.51g protein (28% of calories), 7.94g total carbohydrates (63% of calories, including 0.7g dietary fiber and 0.58g sugars), and 0.49g total fat (9% of calories).
Vitamins Profile in Seaweed, raw (Per 100g)
Track how Seaweed, 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) | 15 mg | 16.7% DV |
| Vitamin A (RAE) | 95 µg | 10.6% DV |
| Vitamin E (Alpha-Tocopherol) | 0.96 mg | 6.4% DV |
| Vitamin K (Phylloquinone) | 25.1 µg | 20.9% DV |
| Vitamin B1 (Thiamin) | 0.069 mg | 5.8% DV |
| Vitamin B2 (Riboflavin) | 0.275 mg | 21.2% DV |
| Vitamin B3 (Niacin) | 1.18 mg | 7.4% DV |
| Vitamin B6 (Pyridoxine) | 0.054 mg | 3.2% DV |
| Total Folate (Vitamin B9) | 174 µg | 43.5% DV |
| Folate (Dietary Folate Equivalents) | 174 µg | 43.5% DV |
| Natural Food Folate | 174 µg | 43.5% DV |
| Choline | 12.4 mg | 2.3% DV |
| Beta-Carotene | 1136 µg | 31.6% DV |
Minerals & Electrolytes in Seaweed, 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) | 2.28 mg | 12.7% DV |
| Calcium (Ca) | 129 mg | 9.9% DV |
| Magnesium (Mg) | 77 mg | 18.3% DV |
| Potassium (K) | 165 mg | 3.5% DV |
| Zinc (Zn) | 0.89 mg | 8.1% DV |
| Selenium (Se) | 0.7 µg | 1.3% DV |
| Phosphorus (P) | 60 mg | 4.8% DV |
| Copper (Cu) | 0.226 mg | 25.1% DV |
| Sodium (Na) | 384 mg | 16.7% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.09 g | 18% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.002 g | 0.1% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.011 g | 0.1% DV |
| Monounsaturated Fat (MUFA) | 0.06 g | 0.2% DV |
| Polyunsaturated Fat (PUFA) | 0.125 g | 0.6% DV |
| Saturated Fat (SFA) | 0.146 g | 0.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Seaweed, raw contains 41 calories (kcal), 3.51g of protein, 7.94g of carbohydrates (0.7g fiber, 0.58g total sugars), and 0.49g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Seaweed, raw has an estimated food pH of 8 and a Potential Renal Acid Load (PRAL) score of -3.2 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Seaweed, raw: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Seaweed, raw by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.