172 %
Manganese contributes to normal energy-yielding metabolism, to the maintenance of normal bones and to the protection of cells from oxidative stress.
How many calories are in dried agar?
12.8kcal
in an 80 g portion
16 kcal per 100 g.
Source: UK CoFID 2021, record 13-146. Checked 5 October 2026.
0.96 gFat
1 gProtein
64.9 gFibre
172 %Daily manganese
What’s in an 80 g portion
More than half of a portion is fibre.
- 0.96 gFat
- 1 gProtein
- 64.9 gFibre
- 7.8 gWater
- 5.4 gMinerals and the rest
Below average for vegetables
Agar is 16 kcal per 100 g. The 240 vegetables in this database average 59.9.
Agar16
Vegetables average59.9
High in fibre
81.1 g of fibre per 100 g; the UK “high fibre” line is 6 g.
Fibre, per portion64.9 g
Protein, per portion1 g
Vitamins and minerals in agar
Five of the 14 reach the “high in” level, led by manganese.
Only a trace
- Vitamin E
- Vitamin B6
- Biotin
- Pantothenic acid
None recorded
- Vitamin A
- Vitamin D
- Vitamin C
- Folate
- Vitamin B12
Show all 14 with amounts
Manganese3.4 mg, 172 %
Magnesium496 mg, 132 %
Iron16.5 mg, 118 %
Zinc11.5 mg, 115 %
Calcium608 mg, 76 %
Riboflavin (vitamin B2)0.18 mg, 13 %
Phosphorus40 mg, 5.7 %
Potassium88 mg, 4.4 %
Thiamin (vitamin B1)0.01 mg, 0.7 %
Vitamin Anone recorded
Vitamin Dnone recorded
Vitamin Cnone recorded
Folatenone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What agar doesn’t give you. And where to find it.
No recorded vitamin D, vitamin C or vitamin A.
Vitamin D
0mgin agar
Find it inBloater, grilled500 % per 100 g
Vitamin C
0mgin agar
Find it inCherries, West Indian2150 % per 100 g
Vitamin A
0mgin agar
Find it inLiver, calf, fried3152 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Agar against other vegetables
Agar comes second for manganese here, just behind seaweed (nori, dried, raw).
6mg
4.3mg
1.8mg
1.8mg
1.2mg
1.2mg
Seaweed, nori, dried, raw+1.7 mg
Agar, driedthis page
Taro leaves, raw−2.5 mg
Courgette, dried−2.5 mg
Mushroom, dried−3.1 mg
Sweetcorn, dried−3.1 mg
All values per 100 g, from the same dataset. Differences are against agar.
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Questions about agar
The questions people ask about agar, answered from the dataset.
How many calories are in a portion of agar?
A typical portion (80 g, one of your five a day) gives 13 kcal. Per 100 g the figure is 16 kcal.
Is agar high in manganese?
Yes. Agar, dried has 4.3 mg manganese per 100 g, 215 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does agar have most of?
By share of the daily reference intake: manganese (4.3 mg, 215 %), magnesium (620 mg, 165 %) and iron (20.6 mg, 147 %) per 100 g.
Is agar high in fibre?
Yes. 81.1 g fibre per 100 g meets the UK “high fibre” threshold of 6 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-146, Agar, dried, published by Public Health England under the Open Government Licence v3.0. Main data references: Wu Leung et al. (1972) Food composition table for use in East Asia, Food and Agriculature Organization and US Department of Health. Values are per 100 g of the edible part; a portion is 80 g, one of your five a day, the usual UK portion for vegetables. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 240 vegetables kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Agar-Agar). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More vegetables
From the same group, with calories per 100 g, and the foods with the most manganese.
More vegetables
- Cabbage, green, boiled17 kcal
- Courgette, fried63 kcal
- Mango, unripe, green flesh, raw46 kcal
- Papaya, unripe, green flesh, raw27 kcal
- Pumpkin, raw13 kcal
- Sweet potato, baked115 kcal
- All 240 vegetables
Most manganese
- Seaweed, wakame, dried, raw6.1 mg
- Seaweed, nori, dried, raw6 mg
- Spinach, dried5.2 mg
- Soup, lentil29 mg
- Saffron28.4 mg
- Ginger, ground28 mg
- Manganese guide