Meat Bearded Seal
Seal, bearded (Oogruk), meat, low quadrant, raw (Alaska Native)
Nutrition Facts
- Total Fat 10,17 g13%
- Saturated Fat —
- Trans Fat —
- Cholesterol 121 mg40%
- Sodium 57 mg2%
- Total Carbohydrate 0 g0%
- Dietary Fiber 0 g0%
- Total Sugars 0 g
- Protein 23,63 g47%
- Vitamin D —
- Calcium 4 mg0%
- Iron 17 mg94%
- Potassium 210 mg4%
100g of Seal, bearded (Oogruk), meat, raw (Alaska Native) contains 186 kcal calories, 23,63g protein, and 17mg iron per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein51%(95 kcal)
- Carbs0%(0 kcal)
- Fat49%(92 kcal)
Nutrient density
Meets ≥10% Daily Value for 9 of 19 nutrients
Moderate nutrient densityUse Meat Bearded Seal in your next meal plan
Melio can build a complete week of meals around Meat Bearded Seal (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal planCategory: American Indian / Alaska Native Foods
- Meat Bearded Seal has a potassium-to-sodium ratio of 3.7:1, which is considered favorable for blood-pressure support.
- Meat Bearded Seal contains more iron per 100 g than raw spinach — 17 mg vs 3 mg.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 186 kcal | 9% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 23,63 g | 47% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 0 g | 0% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 10,17 g | 13% |
| Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber | 0 g | 0% |
| Sugars Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy. Also known as: Total Sugars | 0 g | — |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Sodium Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Also known as: Salt (as Na) | 57 mg | 2% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 210 mg | 4% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 4 mg | 0% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 17 mg | 4% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 140 mg | 11% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 17 mg | 94% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 2,6 mg | 24% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 0,15 mg | 16% |
| Manganese Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense. | 0,04 mg | 2% |
Fat detail▾
| Nutrient | Amount | % DV |
|---|---|---|
| Cholesterol Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people. | 121 mg | 40% |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents. Also known as: Retinol Activity Equivalents, RAE | 195 µg | 22% |
| Retinol Preformed vitamin A found in animal foods; the active form used directly by the body. | 194 µg | — |
| Vitamin E Fat-soluble antioxidant that protects cell membranes from oxidative damage. Also known as: Alpha-Tocopherol, Tocopherol | 0,27 mg | 2% |
| Vitamin K Fat-soluble vitamin essential for blood clotting and bone metabolism. Also known as: Phylloquinone, Menaquinone | 0 µg | 0% |
| Choline Essential nutrient used to make cell membranes and the neurotransmitter acetylcholine. | 63,1 mg | 11% |
Antioxidants & carotenoids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Beta-carotene Also known as: Beta-Carotene, Provitamin A | 0 µg | — |
| Alpha-carotene Also known as: Alpha-Carotene | 0 µg | — |
| Beta-cryptoxanthin Also known as: Beta-Cryptoxanthin | 0 µg | — |
| Lycopene | 0 µg | — |
| Lutein + zeaxanthin Also known as: Lutein + Zeaxanthin | 0 µg | — |
Amino acids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Lysine | 1,91 g | — |
| Leucine | 1,83 g | — |
| Isoleucine | 0,9 g | — |
| Valine | 0,92 g | — |
| Threonine | 0,92 g | — |
| Methionine | 0,48 g | — |
| Phenylalanine | 0,94 g | — |
| Tryptophan | 0,23 g | — |
| Histidine | 0,84 g | — |
| Arginine | 1,33 g | — |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 63,35 g | — |
| Caffeine Naturally occurring stimulant found in coffee, tea, cocoa, and some soft drinks. Acts on the central nervous system. | 0 mg | — |
| Theobromine | 0 mg | — |
| Alcohol | 0 g | — |
Compare 5 USDA variants
| Variant | FDC ID | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Seal, bearded (Oogruk), meat, raw (Alaska Native) | 167610 | 110 | 26,7 | 0 | 0,4 |
| Seal, bearded (Oogruk), meat, partially dried (Alaska Native) | 167650 | 270 | 62,4 | 0 | 2,3 |
| Seal, bearded (Oogruk), meat, dried (Alaska Native) | 168020 | 351 | 82,6 | 0 | 2,3 |
| Seal, bearded (Oogruk), meat, dried, in oil (Alaska Native) | 168051 | 367 | 35,3 | 0 | 25,1 |
| Seal, bearded (Oogruk), meat, low quadrant, raw (Alaska Native)current | 168053 | 186 | 23,6 | 0 | 10,2 |
Frequently asked questions about Meat Bearded Seal
How many calories in Meat Bearded Seal?
Meat Bearded Seal contains 186 kcal per 100 grams, sourced from USDA FoodData Central.
How much cholesterol is in Meat Bearded Seal?
Meat Bearded Seal contains 121 mg cholesterol and 57 mg sodium per 100 grams, per USDA FoodData Central.
What are the macros in Meat Bearded Seal?
Per 100 grams, Meat Bearded Seal contains 23.63 g protein, 0 g carbohydrates, and 10.17 g total fat.
Is Meat Bearded Seal good for keto or low-carb?
Yes — Meat Bearded Seal has 0 g net carbs per 100 g, fitting a low-carb plan.
Where does Meat Bearded Seal nutrition data come from?
Nutrition data for Meat Bearded Seal is sourced from USDA FoodData Central (FDC ID 168053). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/168053/nutrients.
Diet compatibility
- High proteinAt least 20% of calories come from protein, making this food a useful building block for muscle-focused meal plans.
- Low carbUnder 10 g of net carbs per 100 g — compatible with low-carb and moderate-carb eating patterns.
- Keto-friendlyLow enough in net carbs and high enough in fat to fit a standard ketogenic macro split without adjustment.
- Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
- Low sugarUnder 5 g of total sugars per 100 g, including naturally occurring sugars.
- High ironDelivers at least 20% of the Daily Value for iron per 100 g, helpful for menstruating adults and endurance athletes.
- Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.
Foods that pair well with Meat Bearded Seal
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Meat Bearded Seal.
3 meal ideas using Meat Bearded Seal
Starter templates matched to Meat Bearded Seal's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Protein-forward breakfast with Meat Bearded Seal
Meat Bearded Seal pairs with eggs and whole-grain toast for a breakfast around 30 g of protein — a useful post-workout option or a filling start to the day.
- Lunch
Low-carb lunch built around meat Bearded Seal
A big leafy salad with meat Bearded Seal, olive oil, seeds, and a hard-boiled egg keeps total carbs under 15 g while delivering satiating fats and protein.
- Dinner
Low-sodium dinner with meat Bearded Seal
Roast meat Bearded Seal with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Data sourced from USDA FoodData Central (FDC ID: 168053), accessed 2019-04-01.
Published: 2019-04-01
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Use Meat Bearded Seal in your next meal plan
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