Foraged Foods / Edible Wild Plants
Seaweed, lato
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 10kcal / 2530kcal (0.4%) low |
Macronutrients
Protein | 0.1 g/ 71g (0.14%) | ||
Total Fat | 0.1 g/ 42g (0.24%) low | ||
| |||
Total Carbs | 2.1 g/ 348g (0.6%) | ||
Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.01 mg/ 1mg (0.83%) |
Vit B2 | 0.01 mg/ 1mg (0.77%) |
Vit B3 | 0.2 mg NE/ 16mg NE (1%) |
Vit C | 2 mg/ 70mg (2%) |
Minerals
Calcium | 29 mg/ 750mg (3%) |
Phosphorus | 16 mg/ 700mg (2%) |
Iron | 18 mg/ 12mg (150%) high |
What is this food?
Seaweed (lato) — a type of edible sea vegetable. It’s usually eaten as a side dish or mixed into meals.
Why it matters to health
Seaweed like lato is low in calories, so it can help you add volume and flavor to your meals without taking too much space in your daily energy. It also provides small amounts of carbohydrates and is naturally very low in fat and cholesterol. Since it’s a “sea vegetable,” it can be a good source of minerals and other helpful nutrients that support overall health—just keep portions reasonable, especially if you’re also getting minerals from other foods.
Healthier tips
- Use lato as a side or add it to viands/soups to boost fiber and micronutrients.
- Pair it with a balanced plate: rice or root crops (portion) + protein (fish, chicken, tofu, eggs) + vegetables (including lato).
- If it’s salted or processed, choose versions that are less salty when possible, and don’t make it your only vegetable for the day.
- For snacks, you can have small servings of lato-based dishes, but keep your main energy from your full meals.
Common Filipino dishes
Lato salad, Ginataang lato, Tinolang lato, Lato with bagoong, Seaweed soup
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.
Juan Nutrisyon is an independent project built to make nutrition information more accessible to Filipinos. Built by Wern Ancheta. If you find it helpful, you can support its continued development.
Support Juan Nutrisyon