Vegetables
Seaweed calories and nutrition
A cup of raw seaweed (80 g) has 33 calories, with 2.8 g of protein, 6.4 g of carbs and 0.4 g of fat. That is 41 calories per 100 g.
Raw seaweed. Data: USDA FoodData Central, “Seaweed, raw”. This USDA entry is raw seaweed. Dried nori sheets, roasted seaweed snacks and seasoned seaweed salad have different water contents and ingredients; these numbers do not describe them.
Serving size
1 cup, raw · 80 g
33 calories
- Protein
- 2.8 g28% of calories · 6% DV
- Carbs
- 6.4 g63% of calories · 2% DV
- Fat
- 0.4 g9% of calories · 1% DV
- Fiber
- 0.6 g
- Sugars
- 0.5 g
- Saturated fat
- 0.1 g
- Sodium
- 307.2 mg
Seaweed nutrition facts
For a cup of raw seaweed, USDA reports 33 calories, 2.8 g protein, 6.4 g carbs and 0.4 g fat. This USDA entry is raw seaweed. Dried nori sheets, roasted seaweed snacks and seasoned seaweed salad have different water contents and ingredients; these numbers do not describe them. Sources ↓
Calories in seaweed by serving
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup, raw80 g | 33 | 2.8 g | 6.4 g | 0.4 g |
| 100 g100 g | 41 | 3.5 g | 7.9 g | 0.5 g |
Serving weights are USDA’s household measures for this food.
Seaweed nutrition facts
Per 100 g, 41 calories: 28% from protein, 63% from carbs and 9% from fat.
| Nutrient | Per 100 g | Per serving1 cup, raw · 80 g | % Daily Value |
|---|---|---|---|
| Calories | 41 | 33 | – |
| Total fat | 0.5 g | 0.4 g | 1% |
| Saturated fat | 0.1 g | 0.1 g | 1% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Sodium | 384 mg | 307.2 mg | 13% |
| Total carbohydrate | 7.9 g | 6.4 g | 2% |
| Dietary fiber | 0.7 g | 0.6 g | 2% |
| Total sugars | 0.6 g | 0.5 g | – |
| Protein | 3.5 g | 2.8 g | 6% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Calcium | 129 mg | 103.2 mg | 8% |
| Iron | 2.3 mg | 1.8 mg | 10% |
| Potassium | 165 mg | 132 mg | 3% |
| Vitamin A | 95 µg | 76 µg | 8% |
| Vitamin C | 15 mg | 12 mg | 13% |
% Daily Value is per serving (1 cup, raw), using the FDA’s Daily Values. Calorie shares use 4 calories per gram of protein and carbs and 9 per gram of fat.
How long to walk it off
Walking at 3 mph, a 150-lb adult burns about 3.2 calories a minute on top of what they would burn at rest. So a cup of raw seaweed (33 calories) takes about 10 minutes of walking, roughly 1,200 steps.
Compare calories by serving
A cup of raw seaweed has 33 calories, 21 more calories than a cup of chopped raw collard greens (12 calories). The portions weigh 80 g and 36 g, respectively.
Related foods to explore
Seaweed questions
How many calories are in a cup of raw seaweed?
A cup of raw seaweed (80 g) has 33 calories: 0.4 g fat, 6.4 g carbs (0.6 g of it fiber) and 2.8 g protein.
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- USDA FoodData Central, Survey (FNDDS 2021–2023): Seaweed, raw (FDC ID 2709805, Survey (FNDDS), published 2024-10-31).
- Official USDA bulk archive; archived October 26, 2026; record verified October 29, 2026.
- U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels.
- Walking time: the method of our walking calorie calculator (2024 Adult Compendium of Physical Activities; CADENCE-Adults for steps).
Prepared by the KaloCam team · Updated