Seaweed, laver, raw
* The % Daily Value 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.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 39 MG | 43% | |
| Thiamin | 0.1 MG | 8% | |
| Riboflavin | 0.4 MG | 34% | |
| Niacin | 1.5 MG | 9% | |
| Pantothenic acid | 0.5 MG | 10% | |
| Vitamin B-6 | 0.2 MG | 9% | |
| Folate, total | 146 UG | 37% | |
| Choline, total | 10.4 MG | 2% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 260 UG | 29% | |
| Vitamin E (alpha-tocopherol) | 1 MG | 7% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 4 UG | 3% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 70 MG | 5% | |
| Iron, Fe | 1.8 MG | 10% | |
| Magnesium, Mg | 2 MG | 0% | |
| Phosphorus, P | 58 MG | 5% | |
| Potassium, K | 356 MG | 8% | |
| Sodium, Na | 48 MG | 2% | |
| Zinc, Zn | 1.1 MG | 10% | |
| Copper, Cu | 0.3 MG | 29% | |
| Manganese, Mn | 1.0 MG | 43% | |
| Selenium, Se | 0.7 UG | 1% |
Nutrition Highlights
- Very low in calories (35 kcal per 100g), suitable for weight management.
- Very low in fat (0.3g per 100g).
- Good source of Copper, Cu (29% DV).
- Good source of Manganese, Mn (43% DV).
- Good source of Vitamin C, total ascorbic acid (43% DV).
- Good source of Riboflavin (34% DV).
About Seaweed, laver, raw
This marine vegetable, often consumed in East Asian cuisines, offers a surprisingly nutrient-rich profile considering its low calorie count. Raw laver, a type of edible seaweed, is a fantastic source of protein, especially for those following plant-based diets. It contains a decent amount of carbohydrates and a negligible amount of fat, making it a light and versatile ingredient. A key nutritional highlight is its fiber content, contributing to digestive health and promoting feelings of fullness. It's also known to be rich in various minerals, including iodine, which is crucial for thyroid function.
Because of its delicate flavor and texture, raw laver is often enjoyed in its natural state, such as in salads or as a garnish. However, it can also be incorporated into various dishes. Thin, dried sheets of laver, known as nori, are frequently used to wrap sushi rolls. Other common applications include adding it to soups, stews, or stir-fries for a boost of flavor and nutrients. When preparing it, remember that a little goes a long way, and it's best to source it from reputable providers to ensure its quality and safety, as seaweed can absorb heavy metals from the water.
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