Abalone · Haliotis
Mollusks, abalone, mixed species, raw
Nutrition facts per 100 g · edible portion
Aquatic Foods2 forms & preparations
Dietary labels are inferred automatically from Mollusks, abalone, mixed species, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Very good nutrient density 48/100
How many beneficial nutrients Mollusks, abalone, mixed species, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Mollusks, abalone, mixed species, raw come from — the split across carbs, fat & protein.
24% from carbs
-
Carbs 24%6.0 g per serving
-
Fat 7%0.8 g per serving
-
Protein 69%17.1 g per serving
What Mollusks, abalone, mixed species, raw is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 6.0 g | |
| Dietary Fiber | 0.0 g | |
| Total Sugars | 0.0 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.8 g | |
| Saturated Fat | 0.1 g | |
| Monounsaturated Fat | 0.1 g | — |
| Polyunsaturated Fat | 0.1 g | — |
| Omega-3 Fatty Acids | 0.0 mg | — |
| Omega-6 Fatty Acids | 7.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 23.0 mg | — |
| Palmitic Acid | 103.0 mg | — |
| Stearic Acid | 21.0 mg | — |
| Palmitoleic Acid | 20.0 mg | — |
| Oleic Acid | 87.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 7.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 49.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 17.1 g | |
| Histidine | 328.0 mg | — |
| Isoleucine | 744.0 mg | — |
| Leucine | 1,204.0 mg | — |
| Lysine | 1,278.0 mg | — |
| Methionine | 386.0 mg | — |
| Phenylalanine | 613.0 mg | — |
| Threonine | 736.0 mg | — |
| Tryptophan | 192.0 mg | — |
| Valine | 747.0 mg | — |
| Alanine | 1,034.0 mg | — |
| Arginine | 1,248.0 mg | — |
| Aspartic Acid | 1,650.0 mg | — |
| Cystine | 224.0 mg | — |
| Glutamic Acid | 2,326.0 mg | — |
| Glycine | 1,070.0 mg | — |
| Proline | 698.0 mg | — |
| Serine | 766.0 mg | — |
| Tyrosine | 547.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 2.0 mcg | |
| Vitamin C | 2.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 4.0 mg | |
| Vitamin K | 23.0 mcg | |
| Thiamin (B1) | 0.2 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 1.5 mg | |
| Vitamin B6 | 0.2 mg | |
| Folate (B9) | 5.0 mcg | |
| Vitamin B12 | 0.7 mcg | |
| Pantothenic Acid (B5) | 3.0 mg | |
| Choline | 65.0 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 31.0 mg | |
| Iron | 3.2 mg | |
| Magnesium | 48.0 mg | |
| Phosphorus | 190.0 mg | |
| Potassium | 250.0 mg | |
| Sodium | 301.0 mg | |
| Zinc | 0.8 mg | |
| Copper | 0.2 mg | |
| Manganese | 0.0 mg | |
| Selenium | 44.8 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 85.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 1.6 g | — |
About Mollusks, abalone, mixed species, raw
Abalone is a large marine snail with a single, ear-shaped iridescent shell, regarded as a luxury delicacy in many cuisines — especially across East Asia, where it commands very high prices. The edible part is the muscular foot, which is firm and dense with a mild, subtly sweet, briny flavor.
Abalone provides about 105 calories per 100 grams raw, with around 17 grams of protein and very little fat. It supplies selenium, vitamin B12, iron and phosphorus. It is naturally somewhat high in sodium, reflecting its seawater origins.
The firm flesh needs careful handling: it is usually sliced thin and pounded to tenderize it, then cooked very quickly — a brief sear or stir-fry — or, conversely, braised slowly for a long time. Overcooking turns it tough. Its scarcity and the labor involved in preparing it are much of why abalone is treated as a special-occasion food.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Mollusks, abalone, mixed species, raw?
There are 105 calories in 100 g of Mollusks, abalone, mixed species, raw, or about 89 calories in 3 oz (85 g).
How much protein is in Mollusks, abalone, mixed species, raw?
Mollusks, abalone, mixed species, raw contains 17.1 g of protein per 100 g.
How many carbs are in Mollusks, abalone, mixed species, raw?
Mollusks, abalone, mixed species, raw has 6.0 g of carbohydrates per 100 g.
How much fat is in Mollusks, abalone, mixed species, raw?
Mollusks, abalone, mixed species, raw provides 0.8 g of total fat per 100 g.
What is Mollusks, abalone, mixed species, raw a good source of?
Mollusks, abalone, mixed species, raw is an excellent source of Selenium (81% DV), Pantothenic Acid (B5) (60% DV), Protein (34% DV), Vitamin B12 (30% DV), Vitamin E (27% DV) and Copper (22% DV) and a good source of Vitamin K, Iron, Thiamin (B1), Phosphorus, Choline and Magnesium (per 100 g). Daily Values are based on a 2,000-calorie diet.
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