Like many seafoods, abalone is a joy to eat but also a nourishing protein. Our tiger abalone, raised on-farm here at Port Fairy by the cool, clean Southern Ocean, offers nutrition that supports everyday wellbeing. Naturally low in fat and high in quality protein, it provides essential nutrients such as iodine, selenium and vitamin B12 – all important for energy, metabolism and immune health. When paired with good fats and fresh local produce, it becomes a clean, satisfying way to gather, nourish and celebrate through meaningful food choices.
Protein that supports balance
Protein quality matters. The lean, complete protein found in abalone contributes to muscle repair, tissue health and satiety. According to Food Standards Australia New Zealand (FSANZ), Australian farmed greenlip and blacklip abalone – the parent species of our tiger abalone – contain around 16 to 18 grams of protein per 100 grams, with less than one gram of fat.
That makes abalone one of the leanest natural protein sources available. It fits easily into balanced diets focused on clean eating, recovery, or simply reducing reliance on heavily processed protein products. Because the protein in abalone is accompanied by essential amino acids, it supports the repair and maintenance of skin, hair and connective tissues, as well as the normal function of enzymes and hormones. Recent studies have also identified naturally occurring collagen and collagen peptides in abalone tissue – the same structural proteins that help maintain skin, hair and joint health. While the research is still emerging, it reinforces what many people intuitively appreciate about seafood: it’s an enjoyable way to improve our health.
Our ready-to-serve abalone, pictured, offers an average quantity 15g of protein per 100g.
Micronutrients for everyday health
Beyond protein, abalone contributes a spectrum of essential micronutrients. FSANZ nutrient data and recent reviews of Australian farmed abalone identify it as a natural source of iodine, magnesium, phosphorus, selenium, zinc and vitamin B12.
Each plays a role in supporting everyday health:
- Iodine assists thyroid function and energy regulation
- Selenium and zinc support immune response and antioxidant defences
- Vitamin B12 contributes to healthy nerve function and the formation of red blood cells
- Magnesium and phosphorus help with muscle contraction and energy transfer
Together, these nutrients make abalone a small but meaningful contributor to a nutrient-dense diet.
Naturally low in fat, rich in balance
Abalone’s natural fat content is less than one gram per 100 grams. This makes it an excellent choice for anyone looking to increase protein intake without added fats or oils. But it also makes abalone adaptable across dietary preferences – from low-fat and high-protein to Mediterranean or keto-inspired eating.
Those following a keto diet will notice that abalone on its own doesn’t meet the fat macro. Fortunately, it’s sensational paired with flavourful, healthy fats. Butter, olive oil, cream, flavoured mayos or a touch of truffle oil all pair beautifully with abalone. The world is your abalone when it comes to delicious, nutritious pairings.
Functional compounds, emerging evidence
While abalone’s nutritional profile is well established through FSANZ data, recent scientific studies are beginning to explore its bioactive compounds. Research published in 2025 identified antioxidant peptides in abalone proteins that may help reduce oxidative stress at the cellular level. Other studies have highlighted polysaccharides with potential immune-supporting and anti-inflammatory effects, though these findings are currently limited to laboratory and preclinical models.
What this means for consumers is that abalone’s nutritional value extends beyond its macronutrients. As research continues, its role as a functional seafood – one that offers bioactive benefits in addition to essential nutrients – is becoming clearer.
Nourishment through simplicity
As a mild, tender protein, our tiger abalone is versatile across cuisines and occasions. It can be gently steamed, grilled or seared with a squeeze of citrus, fresh herbs or a light dressing. For salads and summer platters, thinly sliced, chilled abalone adds lean protein without heaviness.
Pairing abalone with healthy fats like olive oil, avocado or macadamia mayonnaise balances its natural leanness, while fresh produce – think citrus, herbs and light grains – creates meals that are bright, satisfying and nutrient-rich.
Transparency in nutrition
Integrity underpins everything we do at Ocean Road Abalone. As a company grounded in science and sustainability, we believe that honest information helps people make better food choices. Because no independent dataset currently exists for tiger abalone specifically, our nutrition guidance is based on the verified FSANZ data for farmed greenlip and blacklip abalone – the parent species of our own cultured stock. This evidence-based approach ensures accuracy and transparency while ongoing research continues to refine what’s known about abalone nutrition.
Bringing it all together
Abalone might be best known for its delicate texture and taste, but its true value lies in the nourishment it provides, and has done for thousands of years here on Gunditjmara Country. High-quality protein, essential micronutrients and emerging evidence around functional compounds all point to abalone as a food that supports balanced, healthy living.
Photo: Our ready-to-serve abalone with with blue scampi caviar, finger lime, cucumber, coconut water and herb oil, by chef Spencer Patrick for Taste of Port Douglas.
Footnote
Nutritional information for tiger abalone is estimated using publicly available data for farmed greenlip (Haliotis laevigata) and blacklip (Haliotis rubra) abalone from Food Standards Australia New Zealand. Figures provide an approximate indication of composition; tiger abalone itself has not yet been independently analysed.
Sources
Food Standards Australia New Zealand (FSANZ). Australian Food Composition Database (AFCD). Entries for farmed greenlip (Haliotis laevigata) and farmed blacklip (Haliotis rubra) abalone. Updated 5 September 2025. Available at:
- https://afcd.foodstandards.gov.au/fooddetails.aspx?PFKID=F000005
- https://afcd.foodstandards.gov.au/fooddetails.aspx?PFKID=F000002
Super Seafood (2014). Farmed abalone, green and black lip – nutritional overview.
Food Science & Nutrition (2025). Antioxidant peptides from abalone activate the Nrf2 pathway and reduce oxidative stress in vitro. Wiley Online Library.
ScienceDirect (2025). Review of abalone-derived polysaccharides: immunomodulatory, antioxidant and cardioprotective activities.
Deakin University Digital Repository (2025). Dietary macroalgae supplementation improves omega-3 profiles in farmed Victorian abalone.
JSTAGE (2012). Collagen and collagen peptides extracted from abalone tissue and viscera.
MDPI (2024). Bioactive collagen peptides from abalone: structural characterisation and potential applications.
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