Seaweed, agar, dried
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Dried agar-agar is a gelatinous substance derived from red algae, forming a firm, brittle, and nearly flavorless gel when hydrated and cooled. Nutritionally, it is exceptionally high in carbohydrates (80.88g per 100g) and fiber (7.7g), while being virtually fat-free. Its unique gelling property makes it a cornerstone of Asian desserts and a popular vegetarian alternative to animal-based gelatin.
💚 Why it's loved
People love agar-agar for its incredible versatility and clean, neutral taste that lets other flavors shine. It is prized in Japanese and Chinese cuisine for creating everything from delicate jellies to firm, sliceable desserts, and it sets firmly at room temperature.
⚠️ Watch-outs & how to enjoy it better
The high carbohydrate content (80.88g per 100g) can contribute to blood-sugar spikes if consumed in large, sugary preparations. To mitigate this, use it in small portions, pair it with protein or fat (like in a coconut milk pudding), and avoid adding excessive sugar. Some may find its texture too firm or brittle compared to gelatin, which can be countered by using slightly less agar powder or by blending it with a small amount of gelatin for a softer set.
Key benefits
- Excellent source of dietary fiber (7.7g per 100g)
- Virtually fat-free (0.3g per 100g)
- Provides a plant-based, vegan alternative to gelatin
- Low in calories relative to its gelling power
- Contains trace minerals like iodine from its seaweed origin
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Agar-agar sets firmly at room temperature and remains stable even in warm conditions, which is why it's the traditional gelling agent for Japanese summer desserts that don't require refrigeration.
Full nutrition (scales with serving)
| Water | 8.7 g |
| Energy | 306 kcal |
| Energy | 1282 kj |
| Protein | 6.2 g |
| Total lipid (fat) | 0.30 g |
| Ash | 3.9 g |
| Carbohydrate, by difference | 80.9 g |
| Fiber, total dietary | 7.7 g |
| Total Sugars | 3.0 g |
| Calcium, Ca | 625 mg |
| Iron, Fe | 21.4 mg |
| Magnesium, Mg | 770 mg |
| Phosphorus, P | 52.0 mg |
| Potassium, K | 1125 mg |
| Sodium, Na | 102 mg |
| Zinc, Zn | 5.8 mg |
| Copper, Cu | 0.61 mg |
| Manganese, Mn | 4.3 mg |
| Selenium, Se | 7.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.22 mg |
| Niacin | 0.20 mg |
| Pantothenic acid | 3.0 mg |
| Vitamin B-6 | 0.30 mg |
| Folate, total | 580 ug |
| Folic acid | 0.00 ug |
| Folate, food | 580 ug |
| Folate, DFE | 580 ug |
| Choline, total | 63.3 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 5.0 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 24.4 ug |
| Fatty acids, total saturated | 0.06 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.06 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.03 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.01 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.10 g |
| PUFA 18:2 | 0.00 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.09 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
What is the difference between agar-agar and gelatin?
Agar-agar is a plant-based gelling agent derived from red algae, while gelatin is an animal-based protein from collagen. Agar sets firmer and at room temperature, while gelatin is softer and requires refrigeration.
How do I use agar-agar powder vs. strips?
Use about 1 teaspoon (2g) of agar powder or 1 tablespoon (2g) of strips per 1 cup of liquid. Strips must be soaked in cold water for 10 minutes and then dissolved by boiling, while powder can be mixed directly into liquid before heating.
Is agar-agar good for weight loss?
Agar-agar is low in calories and high in fiber, which can promote satiety. However, it's often used in sweetened desserts, so the overall calorie count depends on the preparation. It's best used as part of a balanced diet.