Abalone, also known as varicolored abalone, is a nutrient-rich seafood that offers a variety of essential vitamins and minerals. A 100-gram serving contains approximately 65 grams of edible portion, making it a dense source of nutrients. It provides 84 calories per 100 grams, with a good balance of protein, low fat, and minimal carbohydrates.
This delicacy is particularly rich in calcium, containing 266 mg per 100 grams, which supports bone health. It also delivers 12.6 grams of protein, making it an excellent choice for those seeking high-quality animal-based protein. The presence of B vitamins such as thiamine (0.01 mg), riboflavin (0.16 mg), and niacin (0.2 mg) contributes to energy metabolism and overall cellular function.
Abalone is also a good source of essential minerals like iron (22.6 mg), zinc (1.75 mg), and magnesium (59 mg), which support immune function, oxygen transport, and muscle health. With 242 mg of cholesterol per 100 grams, it should be consumed in moderation, especially for individuals watching their dietary intake of cholesterol.
Additionally, abalone contains 2.2 mg of vitamin E, 2.5 micrograms of carotene, and 77.5 micrograms of retinol equivalents, all of which contribute to antioxidant protection and eye health. It also provides 136 mg of potassium, 77 mg of phosphorus, and 2011.7 mg of sodium, supporting fluid balance and nerve function.
Lastly, abalone is a notable source of selenium (21.38 mcg) and copper (0.72 mg), both of which play key roles in metabolic processes and the body's defense against oxidative stress. Overall, abalone is not only a flavorful seafood but also a nutritious option that can be incorporated into a balanced diet.
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