Seaweed, laver, raw

Plant foods · Vegetables · All vegetables

g
Macronutrients 60 / 100 How is this scored?

Composition

Energy

Protein 5.8 g · 23 kcal/100g
Fat 0.3 g · 3 kcal/100g
Carbs 5.1 g · 20 kcal/100g
Fiber 0.3 g
Water 85 g
Total energy 35 kcal

Energy is predominantly from protein (50%); EFSA recommends 10–35% for a balanced diet

Fat quality 63 / 100 How is this scored?
Total fat
0.3g
Saturated
0.1g
Monounsat.
0.0g
Polyunsat.
0.1g
Omega-6
0.00g

Saturated fat is 1.6% of energy, within the WHO limit of 10%.

Protein quality 85 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 85%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (85% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 55 / 100 How is this scored?

Vitamins

Vitamin A 260 µg
Vitamin C 39.0 mg
Vitamin D 0.0 µg
Vitamin E 1.0 mg
Vitamin K 4 µg
Thiamin (B1) 0.10 mg
Riboflavin (B2) 0.45 mg
Niacin (B3) 1.5 mg
Pantothenic (B5) 0.5 mg
Vitamin B6 0.16 mg
Folate (B9) 146 µg
Vitamin B12 0.00 µg

Minerals

Calcium 70 mg
Iron 1.8 mg
Magnesium 2 mg
Phosphorus 58 mg
Potassium 356 mg
Sodium 48 mg
Zinc 1.1 mg
Copper 0.26 mg
Manganese 0.99 mg
Selenium 0.7 µg

Notable source of Folate (B9) (73% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.