Laver seaweed (raw) nutrition facts
Per 10 sheets · 26 g
of a 2,000 cal day
- Protein1.5g50% of calories
- Carbs1.3g43% of calories
- Fat0.1g7% of calories
- ✓ Low calorie
- ✓ Fat free
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Sugar free
At a glance
One serving of Laver seaweed (raw) (10 sheets, 26 g) has 9.1 calories, with 1.5 g of protein, 1.3 g of carbohydrates and 0.1 g of fat. Most of its energy comes from protein (50% of calories).
High in
20%+ of the daily value
Nothing notable
Good source of
10–19% of the daily value
- Vitamin C11%
- Manganese11%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 10 sheets (26 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 68 μg | 8% |
| Vitamin C | 10 mg | 11% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.3 mg | 2% |
| Vitamin K | 1 μg | 1% |
| Thiamine | 0 mg | 2% |
| Riboflavin (B2) | 0.1 mg | 9% |
| Niacin | 0.4 mg | 2% |
| Vitamin B6 | 0 mg | 3% |
| Folate (B9) | 38 μg | 9% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.1 mg | 3% |
| Choline | 3 mg | 1% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 18 mg | 2% |
| Iron | 0.5 mg | 6% |
| Potassium | 93 mg | 2% |
| Magnesium | 1 mg | 0% |
| Phosphorus | 15 mg | 2% |
| Zinc | 0.3 mg | 2% |
| Copper | 0.1 mg | 8% |
| Manganese | 0.3 mg | 11% |
| Selenium | 0.2 μg | 0% |
Full breakdown · 31 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.1 g | — |
| Beta carotene | 811 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Glutamic acid | 0.1 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0 g | — |
| Isoleucine | 0.1 g | — |
| Leucine | 0.1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 0 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 0 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
- 20 cal
Wang Korea Seasoned Seaweed (Laver)1 pack+11 cal - 30 calRhee Bros., Inc. Seasoned Laver5 g+21 cal
- 10 cal
Unknown Roasted & Seasoned Laver4 shts+1 cal - 10 calUnknown Roasted & Seasoned Laver2 g+1 cal
- 62 calHoneybee Shredded Seasoned Seaweed Laver1 serving+53 cal
- 15 cal
Surasang Roasted Seaweed (Laver)2 sheets+6 cal
Burning 9 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 2minWalking (3.5 mph)
- 1minCycling (moderate)
- 1minRunning (6 mph)
- 1minSwimming laps
Common questions
How many calories are in Laver seaweed (raw)?
One serving of Laver seaweed (raw) (10 sheets) has 9.1 calories, which works out to 35 calories per 100 g. That is about 0.5% of a 2,000-calorie day.
Is Laver seaweed (raw) high in protein?
Not especially. It has 1.5 g of protein per serving, and protein supplies 50% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Laver seaweed (raw) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 1 g of net carbs and 43% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Laver seaweed (raw)?
13 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Laver seaweed (raw)?
0.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
