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Abalone, Raw

Abalone, Raw

EverydayRaw

Raw abalone is a type of edible sea snail prized for its delicate flavor and chewy texture. This marine gastropod is considered a delicacy in many cuisines, particularly Asian cuisines, and is often served thinly sliced as sashimi or in ceviche. Raw abalone is a good source of protein, iron, and selenium, while being relatively low in fat.

Macro Impact

A 3 oz serving contains 89 calories, 15g protein, 5g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 89 calories?
Walking3.5 mph, moderate pace
21 min
YogaModerate effort, gentle pace
15 min
SwimmingModerate effort, freestyle
11 min
Biking12-14 mph, moderate effort
9 min
StairsStair climbing, moderate pace
10 min
Running5 mph (12 min/mile)
8 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories89
% Daily Value*
Total Fat0.6g
1%
Saturated Fat0.1g
1%
Trans Fat0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.1g
Cholesterol72mg
24%
Sodium256mg
11%
Total Carbohydrate5g
2%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein15g
Vitamin D0mcg
0%
Calcium26mg
2%
Iron3mg
15%
Potassium213mg
5%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
5 / 275 g
2%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
1 / 78 g
1%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
0%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
72 / 300 g
24%
Omega 3
0 / 5 g
1%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
15 / 80 g
18%
Amino Acids
Histidine
0 / 3 g
9%
Isoleucine
1 / 2 g
40%
Leucine
1 / 3 g
33%
Lysine
1 / 2 g
46%
Methionine
0 / 1 g
28%
Phenylalanine
1 / 2 g
26%
Threonine
1 / 1 g
53%
Tryptophan
0 / 0 g
51%
Valine
1 / 2 g
31%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
1 g
Aspartic Acid
1 g
Glutamic Acid
2 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
14%
Riboflavin, B2
0 / 1 mg
7%
Niacin, B3
1 / 15 mg
9%
Pantothenic Acid, B5
3 / 5 mg
51%
Pyridoxine, B6
0 / 1 mg
10%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
1 / 2 mcg
26%
Folate
4 / 400 mcg
1%
Vitamin A
2 / 800 mcg
0%
Vitamin C
2 / 83 mg
2%
Vitamin D
0 / 15 mcg
0%
Vitamin E
3 / 15 mg
23%
Vitamin K
20 / 105 mcg
19%
Minerals
Calcium
26 / 1k mg
3%
Copper
0 / 1 mg
19%
Iron
3 / 13 mg
21%
Magnesium
41 / 370 mg
11%
Manganese
0 / 2 mg
2%
Phosphorous
162 / 700 mg
23%
Potassium
213 / 3k mg
7%
Selenium
38 / 55 mcg
69%
Sodium
256 / 2.3k mg
11%
Zinc
1 / 10 mg
7%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
63 g
Caffeine
0 mg
Choline
55 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Mollusks, abalone, mixed species, raw. USDA Standard Reference, Legacy. Food ID 174212.
  2. 2.Mollusks, abalone, mixed species, raw. Canadian Nutrient File. Food ID 3107.
  3. 3.Abalone, black lip, aquacultured, raw. Australian Nutrient Database. Public Food Key F000002.
  4. 4.Abalone, black lip, wild, raw. Australian Nutrient Database. Public Food Key F000003.
  5. 5.Abalone, green lip, aquacultured, raw. Australian Nutrient Database. Public Food Key F000005.
  6. 6.Abalone, green lip, wild, raw. Australian Nutrient Database. Public Food Key F000006.
  7. 7.Abalone, brown lip, wild, raw. Australian Nutrient Database. Public Food Key F000004.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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