Foraged Foods / Edible Wild Plants
Seaweed, gamet, dried
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 252kcal / 2530kcal (9%) |
Macronutrients
Protein | 23.7 g/ 71g (33%) | ||||||
Total Fat | 1.2 g/ 42g (2%) low | ||||||
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Total Carbs | 36.7 g/ 348g (10%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.16 mg/ 1mg (13%) |
Vit B2 | 0.15 mg/ 1mg (11%) |
Vit B3 | 3.1 mg NE/ 16mg NE (19%) source |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 472 mg/ 750mg (62%) high |
Phosphorus | 192 mg/ 700mg (27%) source |
Iron | 31.6 mg/ 12mg (263%) high |
Sodium | 222 mg/ 1500mg (14%) |
What is this food?
Dried seaweed (gamet/sea vegetables). It’s a plant-based food often used as a “vegetable” topping or snack, and it’s usually eaten in small amounts because it’s salty and concentrated when dried.
Why it matters to health
Dried seaweed can add fiber (1.4 g per 100 g) which helps keep your digestion regular. It also has carbohydrates (36.7 g) and low fat (1.2 g total; 0.26 g saturated). One thing to watch is sodium (222 mg) and the fact that dried forms are more concentrated—so portion size matters for people managing blood pressure or salt intake. If you’re using it as a side or topping, it can support a balanced plate without needing a lot.
Healthier tips
- Use it as a topping or side (a small handful or a few tablespoons) instead of a full bowl, especially if it’s already salty.
- Pair it with your main meals: add to rice meals with lean protein (fish, chicken, tofu) and more fresh veggies to balance the plate.
- For snacks, combine with unsalted foods (e.g., plain rice crackers or fruit) rather than eating large amounts of salty dried seaweed alone.
- If you’re watching sodium, choose less-salted versions and rinse if the product allows.
- Keep your daily pattern in mind: 3 full meals plus 1–2 snacks—seaweed can fit in as part of a snack or as a meal topping, not as the main “bulk” food every time.
Common Filipino dishes
Seaweed salad, Ginisang seaweed, Seaweed rice toppings, Kinilaw with seaweed, Maki/seaweed rolls
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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