Abalone (Cooked)

Abalone (Cooked): Nutritional Analysis

Overview

Abalone is a seafood item that provides a moderate caloric content of 189 kcal per 3 oz (85 g) serving, primarily derived from protein and fat. The macronutrient breakdown reveals a total fat content of 6.78 g, with 1.646 g as saturated fat, alongside a significant protein contribution of 19.63 g, which accounts for 39% of the daily value. The carbohydrate content is relatively low at 11.05 g, mainly consisting of net carbohydrates. In terms of micronutrients, abalone is notably high in selenium at 51.8 mcg, providing 94% of the daily value. Additionally, it offers a good source of iron (3.8 mg, 21% DV) and several B vitamins, including vitamin B12 (0.69 mcg, 29% DV) and thiamin (0.22 mg, 18% DV). While it has certain strengths, such as its protein and selenium content, the sodium level is elevated at 591 mg, representing 26% of the daily value, which may be a concern for some individuals.

Nutrient	Amount	% Daily Value	Status
Protein	19.63 g	39%	Above Average
Sodium	591 mg	26%	Above Average
Iron	3.8 mg	21%	Above Average
Selenium	51.8 mcg	94%	Above Average
Thiamin (B1)	0.22 mg	18%	Above Average
Copper	0.228 mg	25%	Above Average
Magnesium	56 mg	13%	Low
Calcium	37 mg	3%	Low

Potential Benefits

• Protein: The high protein content (19.63 g) supports muscle maintenance and repair, making abalone a beneficial choice for those looking to increase their protein intake.
• Selenium: With 51.8 mcg of selenium, abalone may contribute to antioxidant defense and thyroid function, supporting overall metabolic health.
• Iron: The presence of iron (3.8 mg) can assist in maintaining healthy red blood cell production, which is important for oxygen transport in the body.
• Thiamin (B1): At 0.22 mg, thiamin is essential for energy metabolism, helping the body convert carbohydrates into usable energy.
• Copper: The copper content (0.228 mg) plays a role in iron absorption and utilization, which may support the body's overall mineral balance.

Potential Concerns

• Sodium: The sodium content at 591 mg may be a concern for individuals monitoring their salt intake, especially those with hypertension or cardiovascular conditions.
• Saturated Fat: With 1.646 g of saturated fat, abalone contributes to the overall fat intake, which should be considered in the context of a balanced diet.
• Calorie Density: While abalone provides essential nutrients, its caloric density may be higher than some other seafood options, hence portion control may be necessary for weight management.

Medication Considerations

No major medication-related concerns are apparent from the provided nutrition data alone. Individual responses may vary depending on ingredients, formulation, and medical history.

Allergens & Sensitivities

Ingredient-level allergen risk cannot be confirmed from nutrition data alone.

Verdict

Abalone is a nutrient-dense seafood option, particularly rich in protein and selenium, making it a valuable addition to diets that require these nutrients. However, its elevated sodium content may pose a concern for those with specific dietary restrictions. Abalone may suit individuals seeking a high-protein food source while balancing their overall sodium intake.