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Food · Finfish and Shellfish Products

Abalone nutrition facts

A typical portion of abalone (1 cup; 135 g, abalone) has 240 calories and 29g of protein (USDA FoodData Central). USDA lists 3 descriptions of it: per 100 g they range from 105 calories (mollusks, mixed species, raw) to 189 (mollusks, mixed species, cooked, fried).

Nutrition Facts

Serving size1 cup (135g)
Amount per serving
Calories240
% Daily Value*
Total Fat 8g11%
Saturated Fat 1g6%
Trans Fat not declared
Cholesterol 145mg48%
Sodium 770mg34%
Total Carbohydrate 10g4%
Dietary Fiber 0g0%
Total Sugars 0g
Includes Added Sugars not declared
Protein 29g57%
Vitamin D 0mcg0%
Calcium 50mg4%
Iron 5.4mg30%
Potassium 420mg9%

* 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. Protein % DV here is not corrected for protein quality.

USDA values per 100 g for Abalone, scaled to the portion. Check the USDA record.

Protein per 100 g
21.2g
more than 77% of 8,218 USDA reference foods
Calories per 100 g
177
more than 49% of reference foods
Sodium per 100 g
574mg
more than 86% of reference foods

1 cup weighs 135 g in USDA's record for Abalone (FDC 2706337).

Where the calories come from: 18% carbohydrate, 32% fat and 50% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

  • Selenium75 µg in 1 cup (135 g), 136% of the Daily Value
  • Vitamin E8.0 mg in 1 cup (135 g), 54% of the Daily Value
  • Vitamin B121.0 µg in 1 cup (135 g), 43% of the Daily Value
  • Vitamin K46 µg in 1 cup (135 g), 38% of the Daily Value
  • Copper0.3 mg in 1 cup (135 g), 36% of the Daily Value
  • Phosphorus319 mg in 1 cup (135 g), 25% of the Daily Value
  • Thiamin0.3 mg in 1 cup (135 g), 23% of the Daily Value
  • Choline109 mg in 1 cup (135 g), 20% of the Daily Value
  • Magnesium81 mg in 1 cup (135 g), 19% of the Daily Value
  • Niacin2.4 mg in 1 cup (135 g), 15% of the Daily Value
  • Vitamin B60.2 mg in 1 cup (135 g), 13% of the Daily Value
  • Zinc1.4 mg in 1 cup (135 g), 13% of the Daily Value
  • Riboflavin0.2 mg in 1 cup (135 g), 12% of the Daily Value

Source: USDA FoodData Central (FDC 2706337), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of abalone USDA describes

Mollusks, mixed species, cooked… has the most calories per 100 g (189); the fewest: Mollusks, mixed species, raw (105)

Calories per 100 g by USDA description of abaloneAbalone177Mollusks, mixed species, cooked…189Mollusks, mixed species, raw105Calories per 100 g by USDA description of abaloneAbalone177Mollusks, mixed species, cooked…189Mollusks, mixed species, raw105Calories per 100 g by USDA description of abaloneAbalone177Mollusks, mixed species, cooked…189Mollusks, mixed species, raw105Calories per 100 g by USDA description of abaloneAbalone177Mollusks, mixed species, cooked…189Mollusks, mixed species, raw105Calories per 100 g by USDA description of abaloneAbalone177Mollusks, mixed species, cooked…189Mollusks, mixed species, raw105Calories per 100 g by USDA description of abaloneAbalone177Mollusks, mixed species, cooked…189Mollusks, mixed species, raw105Calories per 100 g by USDA description of abaloneAbalone177Mollusks, mixed species, cooked…189Mollusks, mixed species, raw105Calories per 100 g by USDA description of abaloneAbalone177Mollusks, mixed species, cooked…189Mollusks, mixed species, raw105Calories per 100 g by USDA description of abaloneAbalone177Mollusks, mixed species, cooked…189Mollusks, mixed species, raw105
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 3 USDA descriptions of abalone, per 100 g
USDA descriptionCaloriesProteinFatSodium
Abalone17721.2 g6.1 g574 mg
Mollusks, abalone, mixed species, cooked, fried18919.6 g6.8 g591 mg
Mollusks, abalone, mixed species, raw10517.1 g0.8 g301 mg

Every nutrient in this record (65)

The portion is 1 cup (135 g); % DV is for that portion.

Energy, macronutrients and sugars (12)
NutrientPer portionPer 100 g% DV
Protein28.7 g21.2 g57%
Total lipid (fat)8.26 g6.12 g11%
Carbohydrate, by difference10.1 g7.46 g4%
Energy239 kcal177 kcal
Alcohol, ethyl0 g0 g
Water84.7 g62.7 g
Total Sugars0 g0 g
Fiber, total dietary0 g0 g0%
Cholesterol143 mg106 mg48%
Fatty acids, total saturated1.18 g0.88 g6%
Fatty acids, total monounsaturated3.14 g2.33 g
Fatty acids, total polyunsaturated2.86 g2.12 g
Minerals (9)
NutrientPer portionPer 100 g% DV
Calcium, Ca52.6 mg39.0 mg4%
Iron, Fe5.36 mg3.97 mg30%
Magnesium, Mg81.0 mg60.0 mg19%
Phosphorus, P319 mg236 mg25%
Potassium, K419 mg310 mg9%
Sodium, Na775 mg574 mg34%
Zinc, Zn1.38 mg1.02 mg13%
Copper, Cu0.33 mg0.24 mg36%
Selenium, Se75.1 µg55.6 µg136%
Vitamins (23)
NutrientPer portionPer 100 g% DV
Retinol2.70 µg2.00 µg
Vitamin A, RAE2.70 µg2.00 µg0%
Carotene, beta0 µg0 µg
Carotene, alpha0 µg0 µg
Vitamin E (alpha-tocopherol)8.03 mg5.95 mg54%
Vitamin D (D2 + D3)0 µg0 µg0%
Cryptoxanthin, beta0 µg0 µg
Lycopene0 µg0 µg
Lutein + zeaxanthin0 µg0 µg
Vitamin C, total ascorbic acid2.70 mg2.00 mg3%
Thiamin0.27 mg0.20 mg23%
Riboflavin0.16 mg0.12 mg12%
Niacin2.39 mg1.77 mg15%
Vitamin B-60.23 mg0.17 mg13%
Folate, total6.75 µg5.00 µg
Vitamin B-121.04 µg0.77 µg43%
Choline, total109 mg80.7 mg20%
Vitamin K (phylloquinone)45.6 µg33.8 µg38%
Folic acid0 µg0 µg
Folate, food6.75 µg5.00 µg
Folate, DFE6.75 µg5.00 µg2%
Vitamin E, added0 mg0 mg
Vitamin B-12, added0 µg0 µg
Fatty acids (19)
NutrientPer portionPer 100 g% DV
SFA 4:00 g0 g
SFA 6:00 g0 g
SFA 8:00 g0 g
SFA 10:00 g0 g
SFA 12:00 g0 g
SFA 14:00.042 g0.031 g
SFA 16:00.84 g0.62 g
SFA 18:00.24 g0.17 g
MUFA 18:13.03 g2.25 g
PUFA 18:22.39 g1.77 g
PUFA 18:30.31 g0.23 g
PUFA 20:40 g0 g
PUFA 22:6 n-3 (DHA)0 g0 g
MUFA 16:10.058 g0.043 g
PUFA 18:40.0095 g0.0070 g
MUFA 20:10.047 g0.035 g
PUFA 20:5 n-3 (EPA)0.082 g0.061 g
MUFA 22:10 g0 g
PUFA 22:5 n-3 (DPA)0.069 g0.051 g

Source: USDA FoodData Central, FDC 2706337: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in abalone?

240 in 1 cup (135 g) of abalone; 105 to 189 per 100 g across USDA's descriptions.

How much protein is in abalone?

29g in 1 cup; 21.2 g per 100 g.

How much sodium is in abalone?

770mg in 1 cup; 574 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation
what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label
the 5% and 20% Daily Value rule. fda.gov