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Food · Vegetables and Vegetable Products

Seaweed nutrition facts

A typical portion of seaweed (1 cup; 80 g, raw) has 35 calories and 3g of protein (USDA FoodData Central). USDA lists 15 descriptions of it: per 100 g they range from 26 calories (spirulina, raw) to 306 (agar, dried).

Nutrition Facts

Serving size1 cup (80g)
Amount per serving
Calories35
% Daily Value*
Total Fat 0g1%
Saturated Fat 0g1%
Trans Fat not declared
Cholesterol 0mg0%
Sodium 310mg13%
Total Carbohydrate 6g2%
Dietary Fiber <1g2%
Total Sugars 0g
Includes Added Sugars not declared
Protein 3g6%
Vitamin D 0mcg0%
Calcium 100mg8%
Iron 1.8mg10%
Potassium 130mg3%

* 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 Seaweed, raw, scaled to the portion. Check the USDA record.

Protein per 100 g
3.5g
more than 33% of 8,218 USDA reference foods
Calories per 100 g
41
more than 11% of reference foods
Sodium per 100 g
384mg
more than 78% of reference foods

1 cup weighs 80 g in USDA's record for Seaweed, raw (FDC 2709805); across 6 records of seaweed USDA weighs it at 15 to 112 g, so a linked record can show a different gram weight for the same measure.

Where the calories come from: 63% carbohydrate, 9% fat and 28% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

  • Folate139 µg DFE in 1 cup (80 g), 35% of the Daily Value
  • Copper0.2 mg in 1 cup (80 g), 20% of the Daily Value
  • Riboflavin0.2 mg in 1 cup (80 g), 17% of the Daily Value
  • Vitamin K20 µg in 1 cup (80 g), 17% of the Daily Value
  • Magnesium62 mg in 1 cup (80 g), 15% of the Daily Value
  • Vitamin C12 mg in 1 cup (80 g), 13% of the Daily Value

Source: USDA FoodData Central (FDC 2709805), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of seaweed USDA describes

Agar, dried has the most calories per 100 g (306); the fewest: Spirulina (26)

Calories per 100 g by USDA description of seaweedRaw41Spirulina, dried290Dried298Canadian Cultivated… (FDC 167602)259Agar, dried306Spirulina26Laver35Cooked, fat added63Calories per 100 g by USDA description of seaweedRaw41Spirulina, dried290Dried298Canadian Cultivated… (FDC 167602)259Agar, dried306Spirulina26Laver35Cooked, fat added63Calories per 100 g by USDA description of seaweedRaw41Spirulina, dried290Dried298Canadian Cultivated… (FDC 167602)259Agar, dried306Spirulina26Laver35Cooked, fat added63Calories per 100 g by USDA description of seaweedRaw41Spirulina, dried290Dried298Canadian Cultivated… (FDC 167602)259Agar, dried306Spirulina26Laver35Cooked, fat added63Calories per 100 g by USDA description of seaweedRaw41Spirulina, dried290Dried298Canadian Cultivated… (FDC 167602)259Agar, dried306Spirulina26Laver35Cooked, fat added63Calories per 100 g by USDA description of seaweedRaw41Spirulina, dried290Dried298Canadian Cultivated… (FDC 167602)259Agar, dried306Spirulina26Laver35Cooked, fat added63Calories per 100 g by USDA description of seaweedRaw41Spirulina, dried290Dried298Canadian Cultivated… (FDC 167602)259Agar, dried306Spirulina26Laver35Cooked, fat added63Calories per 100 g by USDA description of seaweedRaw41Spirulina, dried290Dried298Canadian Cultivated… (FDC 167602)259Agar, dried306Spirulina26Laver35Cooked, fat added63Calories per 100 g by USDA description of seaweedRaw41Spirulina, dried290Dried298Canadian Cultivated… (FDC 167602)259Agar, dried306Spirulina26Laver35Cooked, fat added63
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 15 USDA descriptions of seaweed, per 100 g
USDA descriptionCaloriesProteinFatSodium
Seaweed, rawSame values: Seaweed, cooked, no added fat413.5 g0.5 g384 mg
Seaweed, spirulina, dried29057.5 g7.7 g1,048 mg
Seaweed, dried29831.8 g4 g575 mg
Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry25915.3 g1.4 g4,331 mg
Seaweed, agar, dried3066.2 g0.3 g102 mg
Seaweed, spirulina, raw265.9 g0.4 g98 mg
Seaweed, laver, raw355.8 g0.3 g48 mg
Seaweed, cooked, fat added633.4 g3.1 g382 mg
Seaweed, wakame, raw453 g0.6 g872 mg
Seaweed, pickled542.9 g0.4 g1,263 mg
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated311.9 g0.2 g526 mg
Seaweed, kelp, raw431.7 g0.6 g233 mg
Seaweed, irishmoss, raw491.5 g0.2 g67 mg
Seaweed, agar, raw260.5 g0 g9 mg

Every nutrient in this record (65)

The portion is 1 cup (80 g); % DV is for that portion.

Energy, macronutrients and sugars (12)
NutrientPer portionPer 100 g% DV
Protein2.81 g3.51 g6%
Total lipid (fat)0.39 g0.49 g1%
Carbohydrate, by difference6.35 g7.94 g2%
Energy32.8 kcal41.0 kcal
Alcohol, ethyl0 g0 g
Water65.8 g82.2 g
Total Sugars0.46 g0.58 g
Fiber, total dietary0.56 g0.70 g2%
Cholesterol0 mg0 mg0%
Fatty acids, total saturated0.12 g0.15 g1%
Fatty acids, total monounsaturated0.048 g0.060 g
Fatty acids, total polyunsaturated0.10 g0.13 g
Minerals (9)
NutrientPer portionPer 100 g% DV
Calcium, Ca103 mg129 mg8%
Iron, Fe1.82 mg2.28 mg10%
Magnesium, Mg61.6 mg77.0 mg15%
Phosphorus, P48.0 mg60.0 mg4%
Potassium, K132 mg165 mg3%
Sodium, Na307 mg384 mg13%
Zinc, Zn0.71 mg0.89 mg6%
Copper, Cu0.18 mg0.23 mg20%
Selenium, Se0.56 µg0.70 µg1%
Vitamins (23)
NutrientPer portionPer 100 g% DV
Retinol0 µg0 µg
Vitamin A, RAE76.0 µg95.0 µg8%
Carotene, beta909 µg1,136 µg
Carotene, alpha0 µg0 µg
Vitamin E (alpha-tocopherol)0.77 mg0.96 mg5%
Vitamin D (D2 + D3)0 µg0 µg0%
Cryptoxanthin, beta0 µg0 µg
Lycopene0 µg0 µg
Lutein + zeaxanthin0 µg0 µg
Vitamin C, total ascorbic acid12.0 mg15.0 mg13%
Thiamin0.055 mg0.069 mg5%
Riboflavin0.22 mg0.28 mg17%
Niacin0.94 mg1.18 mg6%
Vitamin B-60.043 mg0.054 mg3%
Folate, total139 µg174 µg
Vitamin B-120 µg0 µg0%
Choline, total9.92 mg12.4 mg2%
Vitamin K (phylloquinone)20.1 µg25.1 µg17%
Folic acid0 µg0 µg
Folate, food139 µg174 µg
Folate, DFE139 µg174 µg35%
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 14:00.011 g0.014 g
SFA 16:00.074 g0.092 g
SFA 18:00.026 g0.032 g
MUFA 18:10.030 g0.038 g
PUFA 18:20.0088 g0.011 g
PUFA 18:30.0016 g0.0020 g
PUFA 20:40.011 g0.014 g
PUFA 22:6 n-3 (DHA)0 g0 g
MUFA 16:10.0080 g0.010 g
PUFA 18:40.00080 g0.0010 g
MUFA 20:10.0080 g0.010 g
PUFA 20:5 n-3 (EPA)0.072 g0.090 g
MUFA 22:10 g0 g
PUFA 22:5 n-3 (DPA)0 g0 g

Source: USDA FoodData Central, FDC 2709805: 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 seaweed?

35 in 1 cup (80 g) of raw; 26 to 306 per 100 g across USDA's descriptions.

How much protein is in seaweed?

3g in 1 cup; 3.5 g per 100 g.

How much sodium is in seaweed?

310mg in 1 cup; 384 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