Food Nutrition Facts: Seaweed, kelp, raw

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Food Description:
(fdcid: 168457)
 Seaweed, kelp, raw
Scientific Name: Laminaria spp.
Food Category: Vegetables and Vegetable Products
Food Portion    
Daily Value Age Group    
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Nutrition Facts
1 servings per container
Serving Size gram (100g)
Amount per serving
Calories 		43
% Daily Value*
Total Fat 0.56g 0.7%
Saturated Fat 0.25g 1.2%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 233mg 10.1%
Total Carbohydrate 9.57g 3.5%
Dietary Fiber 1.3g 4.6%
Total Sugars 0.6g
Includes 0g Added Sugars 0%
Protein 1.68g 3.4%
Vitamin D 0mcg 0%
Calcium 168mg 12.9%
Iron 2.85mg 15.8%
Potassium 89mg 1.9%
Vitamin A 6 mcg 0.7%
Vitamin C 3mg 3.3%
Thiamin 0.05mg 4.2%
Riboflavin 0.15mg 11.5%
Niacin 0.47mg 2.9%
Vitamin B6 0mg 0.1%
Folate 180mcg DFE 45%
Phosphorus 42mg 3.4%
Magnesium 121mg 28.8%
Zinc 1.23mg 11.2%
Choline 12.8mg 2.3%
* The % Daily Value (DV) 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.
 
Seaweed Salad
 

Nutrition Highlights
1 Nutrient amount is in 100 gram food
2 Use FDA 2000 calorie diet as Daily Value reference
Calories & Sources
(Calculated1: 50 kcal, Reported: 43 kcal)
Nutrient Gram Calories Percent Rec%2
Carbohydrate 9.57 38.28 76.5% 45-65%
Protein 1.68 6.72 13.4% 10-35%
Total Fat 0.56 5.04 10.1% 20-35%
1 Calories Calculation General Formula:
carbohydrate x 4 + protein x 4 + fat x 9
2 Expert recommended calories range from this source

Top Beneficial Nutrients
Nutrient Amount DV%
Folate, total (Vitamin B-9) 180 µg 45.00%
Iron, Fe 2.85 mg 15.83%
Calcium, Ca 168 mg 12.92%

Potential Health Risk Nutrients
Nutrient Amount DV%
Sodium, Na 233 mg 10.13%

Other Top Beneficial Nutrients
Nutrient Amount DV%
Vitamin K (phylloquinone) 66 µg 55.00%
Folate, food 180 µg 45.00%
Folate, DFE 180 µg 45.00%
Magnesium, Mg 121 mg 28.81%
Copper, Cu 0.13 mg 14.44%
Pantothenic acid (Vitamin B-5) 0.642 mg 12.84%
Riboflavin (Vitamin B-2) 0.15 mg 11.54%
Zinc, Zn 1.23 mg 11.18%


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Food Nutrition Detail
Macronutrients (Proximates) Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Water 81.58 g
Energy 43 kcal 2.15% 2,000 kcal
Energy 180 kJ
Protein 1.68 g 3.36% 50 g
Total lipid (fat) 0.56 g 0.72% 78 g
Ash 6.61 g

Minerals Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Calcium, Ca 168 mg 12.92% 1,300 mg
Iron, Fe 2.85 mg 15.83% 18 mg
Magnesium, Mg 121 mg 28.81% 420 mg
Phosphorus, P 42 mg 3.36% 1,250 mg
Potassium, K 89 mg 1.89% 4,700 mg
Sodium, Na 233 mg 10.13% 2,300 mg
Zinc, Zn 1.23 mg 11.18% 11 mg
Copper, Cu 0.13 mg 14.44% 0.9 mg
Manganese, Mn 0.2 mg 8.70% 2.3 mg
Selenium, Se 0.7 µg 1.27% 55 µg

Vitamins and Other Components Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Vitamin C, total ascorbic acid 3 mg 3.33% 90 mg
Thiamin (Vitamin B-1) 0.05 mg 4.17% 1.2 mg
Riboflavin (Vitamin B-2) 0.15 mg 11.54% 1.3 mg
Niacin (Vitamin B-3) 0.47 mg 2.94% 16 mg
Pantothenic acid (Vitamin B-5) 0.642 mg 12.84% 5 mg
Vitamin B6 0.002 mg 0.12% 1.7 mg
Folate, total (Vitamin B-9) 180 µg 45.00% 400 µg
Folic acid 0 µg
Folate, food 180 µg 45.00% 400 µg
Folate, DFE 180 µg 45.00% 400 µg
Choline, total 12.8 mg 2.33% 550 mg
Vitamin B12 0 µg 0.00% 2.4 µg
Vitamin B-12, added 0 µg
Vitamin A, RAE 6 µg 0.67% 900 µg
Retinol 0 µg
Carotene, beta 70 µg
Carotene, alpha 0 µg
Cryptoxanthin, beta 0 µg
Vitamin A, IU 116 IU 2.32% 5,000 IU
Lycopene 0 µg
Lutein + zeaxanthin 0 µg
Vitamin E (alpha-tocopherol) 0.87 mg 5.80% 15 mg
Vitamin E, added 0 mg
Vitamin D (D2 + D3), International Units 0 IU
Vitamin D (D2 + D3) 0 µg 0.00% 20 µg
Vitamin K (phylloquinone) 66 µg 55.00% 120 µg


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Proteins and Amino Acids Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Tryptophan 0.048 g
Threonine 0.055 g
Isoleucine 0.076 g
Leucine 0.083 g
Lysine 0.082 g
Methionine 0.025 g
Cystine 0.098 g
Phenylalanine 0.043 g
Tyrosine 0.026 g
Valine 0.072 g
Arginine 0.065 g
Histidine 0.024 g
Alanine 0.122 g
Aspartic acid 0.125 g
Glutamic acid 0.268 g
Glycine 0.1 g
Proline 0.073 g
Serine 0.098 g
Alcohol, ethyl 0 g
Caffeine 0 mg
Theobromine 0 mg

Carbohydrates and Sugar Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Carbohydrate, by difference 9.57 g 3.48% 275 g
Fiber, total dietary 1.3 g 4.64% 28 g
Total Sugars 0.6 g 1.20% 50 g

Fats and Fatty Acids (Lipids) Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Fatty acids, total saturated 0.247 g 1.23% 20 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 0.031 g
SFA 16:0 0.11 g
SFA 18:0 0.086 g
Fatty acids, total monounsaturated 0.098 g
MUFA 16:1 0.004 g
MUFA 18:1 0.086 g
MUFA 20:1 0 g
MUFA 22:1 0 g
Fatty acids, total polyunsaturated 0.047 g
PUFA 18:2 0.02 g
PUFA 18:3 0.004 g
PUFA 18:4 0.004 g
PUFA 20:4 0.012 g
PUFA 20:5 n-3 (EPA) 0.004 g
PUFA 22:5 n-3 (DPA) 0 g
PUFA 22:6 n-3 (DHA) 0 g
Fatty acids, total trans 0 g
Cholesterol 0 mg 0.00% 300 mg



USDA FoodData Central Food nutrition facts is fetched from U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Dietary Reference Intakes The Dietary Reference Intakes data is from Institute of Medicine of National Academies 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537
Nutrition Facts Label Nutrition Daily Values on the Nutrition Facts Label is based on U.S. FOOD & DRUG Administration Nutrition Education Resources & Materials. https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/
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