Know what’s on your plate
Abalone
Calories & nutrition facts
mollusks, mixed species, raw
Nutrition facts
Per 100 g% DV- Calories 105 kcal —
- Protein 17 g 34%
- Carbohydrate 6 g 2%
- Fat 0.8 g 1%
- Saturated fat 0.1 g 1%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 301 mg 13%
- Cholesterol 85 mg 28%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 2 µg 0%
- Vitamin C 2 mg 2%
- Vitamin D 0 µg 0%
- Vitamin E 4 mg 27%
- Vitamin K 23 µg 19%
- Thiamin (B1) 0.19 mg 16%
- Riboflavin (B2) 0.1 mg 8%
- Niacin (B3) 1.5 mg 9%
- Pantothenic acid (B5) 3 mg 60%
- Vitamin B6 0.15 mg 9%
- Folate (B9) 5 µg 1%
- Vitamin B12 0.73 µg 30%
- Choline 65 mg 12%
Minerals
- Calcium 31 mg 2%
- Iron 3.2 mg 18%
- Magnesium 48 mg 11%
- Phosphorus 190 mg 15%
- Potassium 250 mg 5%
- Zinc 0.82 mg 7%
- Copper 0.2 mg 22%
- Manganese 0.04 mg 2%
- Selenium 44.8 µg 81%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 105 | 17 g | 6 g | 0.8 g |
| 1 × oz | 85 g | 89 | 15 g | 5.1 g | 0.6 g |
| 2 × oz | 170 g | 179 | 29 g | 10 g | 1.3 g |
| ½ × oz | 42.5 g | 45 | 7.3 g | 2.6 g | 0.3 g |
| 3 × oz | 255 g | 268 | 44 g | 15 g | 1.9 g |
| 4 × oz | 340 g | 357 | 58 g | 20 g | 2.6 g |
Similar foods
Questions about Abalone
How do you cook abalone so it is not tough?
For a quick cook, slice it thinly across the grain, flatten the slices gently with a meat mallet, then sear in a very hot pan for about 30–60 seconds per side. Thick pieces are better braised gently until tender.
How do you prepare fresh abalone?
Slide a sturdy spoon between the shell and the foot to release the meat, then trim away the dark frill and the tough internal parts. Rinse the edible foot and slice it across the grain; the shell can be scrubbed and kept for serving.
Can you eat abalone raw?
Abalone is sometimes served raw, thinly sliced, but it must be very fresh and handled as raw shellfish. If you are unsure about its freshness or safe handling, cook it instead.
How should you store fresh abalone?
Keep live abalone cold in the fridge, covered with a clean damp cloth rather than sealed in water or an airtight container, and cook it as soon as possible. Keep cooked abalone chilled and use it within a couple of days.
What dishes can you make with abalone?
Thinly sliced abalone is often quickly seared with butter or garlic, while thicker pieces suit a slow braise in stock. It also appears in seafood soups and rice dishes; add quick-cooked slices near the end so they do not turn chewy.
Can you substitute clams for abalone?
Clams work in soups and rice dishes, but their softer texture and briny flavour differ from abalone’s firm, slightly sweet meat. Clams have 601 mg sodium per 100 g, compared with 301 mg in abalone.
What nutrients stand out in abalone?
An 85 g portion provides 15 g of protein and 38.1 µg of selenium. Abalone is also a source of iron, copper, vitamin B1 and vitamin B12.
Source: USDA FoodData Central 174212 · per 100 g · carbohydrate per EU label, fibre excluded
