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Hijiki (dried) Calories & Nutrition Facts

Hijiki (dried) contains 150 kcal per 100g, with 10.6g of protein, 14.4g of carbohydrates, and 1.3g of fat. High in protein yet low in fat, making it a lean, nutritious choice. Its low carb content makes it a good fit for ketogenic diets.

  • Contains: Fish
  • Dietary: Keto, Paleo, Halal, Kosher
  • Key Micronutrients (per 100g): Iron 6.00mg, Calcium 1,400.0mg, Vitamin C 0.0mg
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Nutritional Overview

Hijiki (dried) is a seafood item valued for its nutritional profile and versatility in cooking. Per 100g serving, it provides 150 kcal of energy, 10.6g of protein, 14.4g of carbohydrates, and 1.3g of fat.

It is a good source of protein, providing 10.6g per 100g (around 28% of its energy), approximately 21% of the UK Reference Nutrient Intake of 50g per day. Under UK/EU nutrition-claim rules, that meets the "high protein" threshold of at least 20% of energy from protein. Protein plays a key role in muscle repair, immune function, and keeping you feeling full for longer.

With just 1.3g of fat per 100g, it meets the UK/EU "low fat" nutrition-claim threshold. This makes it a lighter option for those monitoring their fat intake as part of a heart-healthy or weight-management diet.

With only 0.0g of sugar per 100g, it meets the UK/EU "low sugar" nutrition-claim threshold. This makes it a suitable choice for those reducing their sugar intake as part of a balanced diet.

This food is a useful source of iron, providing 6.0mg per 100g. The UK recommended intake is 8.7mg for men and 14.8mg for women per day. Iron is essential for producing haemoglobin, which carries oxygen in the blood. Low iron intake is the most common nutritional deficiency in the UK.

With 1,400mg of calcium per 100g, it contributes meaningfully to daily calcium needs (the UK recommendation is 700mg for adults). Calcium is vital for maintaining strong bones and teeth, as well as supporting normal muscle and nerve function.

Each 100g serving provides 43.3g of dietary fibre per 100g, meeting the UK/EU "high fibre" nutrition-claim threshold. The UK government recommends 30g of fibre per day for adults. Adequate fibre intake supports healthy digestion, helps regulate blood sugar levels, and may reduce the risk of heart disease and bowel cancer.

Hijiki (dried) is suitable for ketogenic (with only 14.4g of carbs per 100g), halal and kosher diets, making it a versatile choice for households with mixed dietary requirements. Hijiki (dried) comes in at 150 kcal per 100g. Our dietary calorie calculator adds it straight into your running daily total.

Frequently Asked Questions

How many calories are in Hijiki (dried)?

Hijiki (dried) contains 150 kcal per 100g, which is approximately 8% of the recommended daily intake of 2,000 kcal for an average adult.

Is Hijiki (dried) high in protein?

Yes, Hijiki (dried) provides 10.6g of protein per 100g (around 28% of its energy), meeting the UK/EU "high protein" nutrition-claim threshold of at least 20% of energy from protein. The UK Reference Nutrient Intake for protein is around 50g per day for adults. A 100g serving of Hijiki (dried) provides 21% of this.

Is Hijiki (dried) low in fat?

Yes, Hijiki (dried) contains only 1.3g of fat per 100g, meeting the UK/EU "low fat" nutrition-claim threshold. This makes it a suitable choice for those watching their fat intake.

Is Hijiki (dried) low in sugar?

Yes, Hijiki (dried) has only 0.0g of sugar per 100g, meeting the UK/EU "low sugar" nutrition-claim threshold.

Is Hijiki (dried) high in salt?

Hijiki (dried) contains 4.60g of salt per 100g, which the FSA classifies as high (above 1.5g per 100g). The recommended daily maximum for adults is 6g. A 100g serving provides 77% of this.

Is Hijiki (dried) high in fibre?

Yes, Hijiki (dried) provides 43.3g of dietary fibre per 100g, meeting the UK/EU "high fibre" nutrition-claim threshold. The UK government recommends 30g of fibre per day for adults.

Is Hijiki (dried) keto-friendly?

Yes, with only 14.4g of carbohydrates per 100g, Hijiki (dried) fits within a standard ketogenic diet that typically limits carbs to 20-50g per day.

Is Hijiki (dried) halal?

Yes, Hijiki (dried) is considered halal. However, preparation methods and cross-contamination may vary, so always verify with the specific brand or supplier.

Does Hijiki (dried) contain any allergens?

Yes, Hijiki (dried) contains the following allergens: fish. Under UK food labelling regulations, these must be clearly declared. Always check the product label if you have food allergies or intolerances.

Is Hijiki (dried) a good source of iron?

Hijiki (dried) contains 6.00mg of iron per 100g. The UK recommended daily intake is 8.7mg for men and 14.8mg for women. Iron is essential for red blood cell production and preventing anaemia.

Is Hijiki (dried) a good source of calcium?

Hijiki (dried) provides 1,400mg of calcium per 100g. The UK recommended daily intake is 700mg for adults. Calcium is vital for strong bones, teeth, and muscle function.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database — View Hijiki (dried) data
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. World Health Organization (WHO) Nutrition — global dietary guidelines and public health nutrition

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

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