Haliotis spp.
1 association assessed — none with dependable human evidence behind them yet. Strongest first.
A large single-shelled marine gastropod that grazes on kelp, eaten across East Asia, the Pacific and parts of Europe and among the most expensive seafoods in the world. The muscular foot is dense enough that it is usually tenderised before cooking.
Also known as Paua, Ormer, Awabi, Perlemoen
What each association actually rests on, and the papers behind it. A rating describes the state of the research, not how impressive the food is. How we rate evidence.
Evidence is limited for abalone in human nutrition research. It is a lean complete protein like other shellfish, but the medicinal reputation it carries in several culinary traditions is not backed by human trials.
Insufficient evidence. Not enough human research to say anything useful yet.
Answers are written only from the entries on this page — the same nutrients, compounds, claims and citations you can read above. Nothing is added from outside the database, and every answer lists what it was built from.
AI explanations are not switched on for this site, so there is nothing to ask here. Everything above is read straight from the database and does not need them.
| Nutrient | Amount | % DV |
|---|---|---|
| Macronutrients | ||
| Calories | 105 kcal | 5% |
| Protein | 17.1 g | 34% |
| Total fat | 0.76 g | 1% |
| Carbohydrate | 6.01 g | 2% |
| Fibre | 0 g | 0% |
| Total sugars | 0 g | — |
| Water | 74.6 g | — |
| Fats | ||
| Saturated fat | 0.149 g | 1% |
| Monounsaturated fat | 0.107 g | — |
| Polyunsaturated fat | 0.104 g | — |
| Cholesterol | 85 mg | 28% |
| EPA (omega-3) | 0.049 g | — |
| DHA (omega-3) | 0 g | — |
| DPA (omega-3) | 0.041 g | — |
| Linoleic acid (omega-6) | 0.0070 g | — |
| Vitamins | ||
| 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 | 5 µg | 1% |
| Vitamin B12 | 0.73 µg | 30% |
| Choline | 65 mg | 12% |
| Minerals | ||
| Calcium | 31 mg | 2% |
| Iron | 3.19 mg | 18% |
| Magnesium | 48 mg | 11% |
| Phosphorus | 190 mg | 15% |
| Potassium | 250 mg | 5% |
| Sodium | 301 mg | 13% |
| Zinc | 0.82 mg | 7% |
| Copper | 0.196 mg | 22% |
| Manganese | 0.04 mg | 2% |
| Selenium | 44.8 µg | 81% |
| Other measured compounds | ||
| Beta-carotene | 0 µg | — |
| Alpha-carotene | 0 µg | — |
| Lycopene | 0 µg | — |
| Lutein + zeaxanthin | 0 µg | — |
| Caffeine | 0 mg | — |
| Ash | 1.57 g | — |
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.
Source record: Mollusks, abalone, mixed species, raw (USDA FoodData Central, FDC ID 174212).
% DV uses the FDA Daily Values for adults and children aged 4 and over. A dash means no Daily Value has been established for that nutrient.
Compounds present in meaningful amounts. Presence is banded rather than quantified, because whole-food levels vary enormously with variety, growing conditions, storage and preparation.
Only effects with real support are listed. If a preparation method is missing, it is because nothing dependable is documented — not because it makes no difference.
Nothing dependable is recorded about how preparation changes this food’s nutritional properties. Rather than guess, this section stays empty.
Allergies, interactions and intake concerns. Every food gets this section — a reference where everything is uniformly good is not a reference.
Worth knowing
Eating abalone viscera, particularly in spring when the animals graze on certain seaweeds, can cause a severe photosensitive dermatitis with burning and swelling of sun-exposed skin. It is attributed to pyropheophorbide a derived from dietary chlorophyll, is documented mainly in Japan, and is avoided by discarding the viscera.
Allergy
Gastropod molluscs including abalone are recognised allergens with tropomyosin-driven cross-reactivity to other shellfish.
Worth knowing
Several abalone species are depleted, some are formally listed as endangered, and illegal harvest is a persistent problem in South Africa, Australia and California. Farmed abalone is the alternative sold with traceable provenance.
Too much
Dried and canned abalone, the forms in which it most often reaches the table, are salted, and the braising liquids used with them add further sodium.