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Laverbread

Porphyra umbilicalis
Porphyra umbilicalis.jpg
Porphyra umbilicalis
Scientific classification
Domain: Eukaryota
(unranked): Archaeplastida
Division: Rhodophyta
Class: Rhodophyceae
Order: Bangiales
Family: Bangiaceae
Genus: Porphyra
Species: P. umbilicalis
Binomial name
Porphyra umbilicalis
(L.) Kützing
Seaweed, laver, raw
Nutritional value per 100 g (3.5 oz)
Energy 146 kJ (35 kcal)
5.11 g
Sugars 0.49 g
Dietary fiber 0.3 g
0.28 g
5.81 g
Vitamins
Vitamin A equiv.
(33%)
260 μg
(29%)
3121 μg
Thiamine (B1)
(9%)
0.098 mg
Riboflavin (B2)
(37%)
0.446 mg
Niacin (B3)
(10%)
1.47 mg
Pantothenic acid (B5)
(10%)
0.521 mg
Vitamin B6
(12%)
0.159 mg
Folate (B9)
(37%)
146 μg
Vitamin C
(47%)
39 mg
Vitamin E
(7%)
1 mg
Vitamin K
(4%)
4 μg
Minerals
Calcium
(7%)
70 mg
Iron
(14%)
1.8 mg
Manganese
(47%)
0.988 mg
Phosphorus
(8%)
58 mg
Potassium
(8%)
356 mg
Sodium
(3%)
48 mg
Zinc
(11%)
1.05 mg

Percentages are roughly approximated using US recommendations for adults.
Source: USDA Nutrient Database

Laver UK /ˈlɑːvə/ US /ˈlvər/ is an edible, littoral alga (seaweed). In Wales, laver is used for making laverbread, a traditional Welsh dish. Laver as food is also commonly found around the west coast of Great Britain and east coast of Ireland along the Irish Sea, where it is also known as slake. It is smooth in texture and forms delicate, sheetlike thalli, often clinging to rocks. The principal variety is purple laver (Porphyra umbilicalis). Purple laver is classified as a red alga, tends to be a brownish colour, but boils down to a dark green pulp when prepared. It is unusual amongst seaweeds because the fronds are only one cell thick. Laver has a high content of dietary minerals, particularly iodine and iron. The high iodine content gives the seaweed a distinctive flavour in common with olives and oysters.

Porphyra is also consumed in East Asia, where it is known as zicai (紫菜) in China, nori (?) in Japan, and gim (김) in Korea.


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