United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Legacy Release
Try FoodData Central Full Report (All Nutrients):  11446, Seaweed, laver, raw
Food Group: Vegetables and Vegetable Products
Scientific Name:  Porphyra laciniata
Carbohydrate Factor: 3.57   Fat Factor:8.37   Protein Factor: 2.44   Nitrogen to Protein Conversion Factor: 6.25  
heading Nutrient Unit
Value per 100 g
# of Data Points Std. Error
sheets 26 g

tbsp (1/8 cup) 10 g
Proximates Water g 85.03 7 2.300 22.11 8.50
Proximates Energy kcal 35 -- -- 9 4
Proximates Energy kJ 146 -- -- 38 15
Proximates Protein g 5.81 -- -- 1.51 0.58
Proximates Total lipid (fat) g 0.28 -- -- 0.07 0.03
Proximates Ash g 3.77 5 1.480 0.98 0.38
Proximates Carbohydrate, by difference g 5.11 -- -- 1.33 0.51
Proximates Fiber, total dietary g 0.3 -- -- 0.1 0.0
Proximates Sugars, total g 0.49 -- -- 0.13 0.05
Minerals Calcium, Ca mg 70 3 13.000 18 7
Minerals Iron, Fe mg 1.80 -- -- 0.47 0.18
Minerals Magnesium, Mg mg 2 -- -- 1 0
Minerals Phosphorus, P mg 58 2 -- 15 6
Minerals Potassium, K mg 356 2 -- 93 36
Minerals Sodium, Na mg 48 3 18.000 12 5
Minerals Zinc, Zn mg 1.05 -- -- 0.27 0.10
Minerals Copper, Cu mg 0.264 4 0.162 0.069 0.026
Minerals Manganese, Mn mg 0.988 -- -- 0.257 0.099
Minerals Selenium, Se µg 0.7 -- -- 0.2 0.1
Vitamins Vitamin C, total ascorbic acid mg 39.0 2 -- 10.1 3.9
Vitamins Thiamin mg 0.098 2 -- 0.025 0.010
Vitamins Riboflavin mg 0.446 4 0.070 0.116 0.045
Vitamins Niacin mg 1.470 -- -- 0.382 0.147
Vitamins Pantothenic acid mg 0.521 -- -- 0.135 0.052
Vitamins Vitamin B-6 mg 0.159 -- -- 0.041 0.016
Vitamins Folate, total µg 146 -- -- 38 15
Vitamins Folic acid µg 0 -- -- 0 0
Vitamins Folate, food µg 146 -- -- 38 15
Vitamins Folate, DFE µg 146 -- -- 38 15
Vitamins Choline, total mg 10.4 -- -- 2.7 1.0
Vitamins Vitamin B-12 µg 0.00 -- -- 0.00 0.00
Vitamins Vitamin B-12, added µg 0.00 -- -- 0.00 0.00
Vitamins Vitamin A, RAE µg 260 -- -- 68 26
Vitamins Retinol µg 0 -- -- 0 0
Vitamins Carotene, beta µg 3121 -- -- 811 312
Vitamins Carotene, alpha µg 0 -- -- 0 0
Vitamins Cryptoxanthin, beta µg 0 -- -- 0 0
Vitamins Vitamin A, IU IU 5202 -- -- 1353 520
Vitamins Lycopene µg 0 -- -- 0 0
Vitamins Lutein + zeaxanthin µg 0 -- -- 0 0
Vitamins Vitamin E (alpha-tocopherol) mg 1.00 -- -- 0.26 0.10
Vitamins Vitamin E, added mg 0.00 -- -- 0.00 0.00
Vitamins Vitamin D (D2 + D3) µg 0.0 -- -- 0.0 0.0
Vitamins Vitamin D IU 0 -- -- 0 0
Vitamins Vitamin K (phylloquinone) µg 4.0 -- -- 1.0 0.4
Lipids Fatty acids, total saturated g 0.061 -- -- 0.016 0.006
Lipids 4:0 g 0.000 -- -- 0.000 0.000
Lipids 6:0 g 0.000 -- -- 0.000 0.000
Lipids 8:0 g 0.000 -- -- 0.000 0.000
Lipids 10:0 g 0.000 -- -- 0.000 0.000
Lipids 12:0 g 0.000 -- -- 0.000 0.000
Lipids 14:0 g 0.003 -- -- 0.001 0.000
Lipids 16:0 g 0.050 -- -- 0.013 0.005
Lipids 18:0 g 0.003 -- -- 0.001 0.000
Lipids Fatty acids, total monounsaturated g 0.025 -- -- 0.007 0.003
Lipids 16:1 undifferentiated g 0.008 -- -- 0.002 0.001
Lipids 18:1 undifferentiated g 0.008 -- -- 0.002 0.001
Lipids 20:1 g 0.009 -- -- 0.002 0.001
Lipids 22:1 undifferentiated g 0.000 -- -- 0.000 0.000
Lipids Fatty acids, total polyunsaturated g 0.110 -- -- 0.029 0.011
Lipids 18:2 undifferentiated g 0.004 -- -- 0.001 0.000
Lipids 18:3 undifferentiated g 0.001 -- -- 0.000 0.000
Lipids 18:4 g 0.000 -- -- 0.000 0.000
Lipids 20:4 undifferentiated g 0.009 -- -- 0.002 0.001
Lipids 20:5 n-3 (EPA) g 0.080 -- -- 0.021 0.008
Lipids 22:5 n-3 (DPA) g 0.000 -- -- 0.000 0.000
Lipids 22:6 n-3 (DHA) g 0.000 -- -- 0.000 0.000
Lipids Fatty acids, total trans g 0.000 -- -- 0.000 0.000
Lipids Cholesterol mg 0 -- -- 0 0
Amino Acids Tryptophan g 0.043 2 -- 0.011 0.004
Amino Acids Threonine g 0.232 2 -- 0.060 0.023
Amino Acids Isoleucine g 0.259 2 -- 0.067 0.026
Amino Acids Leucine g 0.501 2 -- 0.130 0.050
Amino Acids Lysine g 0.222 3 -- 0.058 0.022
Amino Acids Methionine g 0.145 2 -- 0.038 0.014
Amino Acids Cystine g 0.100 2 -- 0.026 0.010
Amino Acids Phenylalanine g 0.273 2 -- 0.071 0.027
Amino Acids Tyrosine g 0.254 2 -- 0.066 0.025
Amino Acids Valine g 0.402 2 -- 0.105 0.040
Amino Acids Arginine g 0.285 2 -- 0.074 0.028
Amino Acids Histidine g 0.140 2 -- 0.036 0.014
Amino Acids Alanine g 0.651 2 -- 0.169 0.065
Amino Acids Aspartic acid g 0.567 2 -- 0.147 0.057
Amino Acids Glutamic acid g 0.547 2 -- 0.142 0.055
Amino Acids Glycine g 0.363 2 -- 0.094 0.036
Amino Acids Proline g 0.251 2 -- 0.065 0.025
Amino Acids Serine g 0.299 2 -- 0.078 0.030
Other Alcohol, ethyl g 0.0 -- -- 0.0 0.0
Other Caffeine mg 0 -- -- 0 0
Other Theobromine mg 0 -- -- 0 0
Langual Code(s)

  • A0152 VEGETABLE OR VEGETABLE PRODUCT (US CFR)
  • A1281 1100 VEGETABLES AND VEGETABLE PRODUCTS (USDA SR)
  • B1745 LAVER
  • C0150 WHOLE PLANT OR MOST PARTS USED
  • E0150 WHOLE, NATURAL SHAPE
  • F0003 NOT HEAT-TREATED
  • G0003 COOKING METHOD NOT APPLICABLE
  • H0003 NO TREATMENT APPLIED
  • J0001 PRESERVATION METHOD NOT KNOWN
  • K0003 NO PACKING MEDIUM USED
  • M0001 CONTAINER OR WRAPPING NOT KNOWN
  • N0001 FOOD CONTACT SURFACE NOT KNOWN
  • P0024 HUMAN FOOD, NO AGE SPECIFICATION