Does abalone contain omega-3 fatty acids?

Yes. Omega-3 fatty acids occur naturally in abalone. The nutrition information presented on this page shows 0.168 grams of omega-3 per 100 grams for farmed abalone and 0.094 grams per 100 grams for wild abalone.

What minerals are found in abalone?

Abalone contains naturally occurring minerals including phosphorus, iodine, magnesium and selenium. The amount varies between farmed and wild abalone.

Is abalone low in fat?

The nutrition information presented on this page shows total fat of 0.763 grams per 100 grams for farmed Greenlip and Blacklip Abalone and 0.58 grams per 100 grams for wild Greenlip, Brownlip and Blacklip Abalone.

Is wild abalone more nutritious than farmed abalone?

Farmed and wild abalone have different nutritional profiles. The information presented on this page shows differences in protein, fat, omega-3, sodium and mineral levels, so one should not automatically be considered more nutritious than the other.

Is canned or retort abalone still nutritious?

Canned and retort abalone remain sources of protein and naturally occurring nutrients. The final nutritional profile can vary depending on the product, processing method, packing liquid and serving size.

Where does the nutrition information on this page come from?

The nutrition information presented on this page is based on the recognised nutrition sources referenced within the page. Nutritional values can vary according to species, production method and product format.

Nutrition & Health

Abalone Nutrition & Health Benefits

Discover the nutritional value and health benefits of premium Australian tiger abalone, sustainably grown in the clean Southern Ocean water near Port Fairy.

Explore Recipes Our Abalone

Australian Tiger Abalone

Australian Abalone Nutrition

Ocean Road Abalone farms premium Australian Tiger Abalone, a cross between Greenlip and Blacklip abalone bred for aquaculture along Australia's southern coastline.

Naturally rich in seafood protein and containing beneficial minerals including iodine, magnesium and phosphorus, abalone is recognised as one of Australia's most nutrient-dense seafoods. It is naturally low in fat while providing a premium whole-food protein source suitable for everyday meals and special occasions.

The nutritional information presented on this page is based on published data for farmed and wild Greenlip and Blacklip abalone from Australian industry and government sources, including CSIRO, Food Standards Australia New Zealand (FSANZ) and the Fisheries Research and Development Corporation (FRDC).

Farmed vs Wild

Farmed vs Wild Abalone Nutrition

Both farmed and wild abalone provide a lean source of seafood protein alongside naturally occurring minerals and omega 3 fatty acids. While nutritional values vary slightly between species and growing environments, both are recognised as highly nutritious seafood options.

Key nutritional highlights of both farmed and wild

Both farmed and wild abalone offer a naturally nutrient-rich seafood option.

Naturally high in seafood protein
Contains omega 3 fatty acids, including EPA and DHA
Good source of iodine
Source of phosphorus
Source of magnesium
Naturally low in fat
Low in saturated fat

Farmed Greenlip & Blacklip Abalone

Farmed abalone naturally contains high levels of nutrients which contribute to a balanced diet and healthy lifestyle.

Farmed Abalone Nutrition Information

Per 100g Serving

Energy: 384kJ
Protein: 16.65g
Fat, Total: 0.763g
— Saturated Fat: 0.244g
— Omega 3: 0.148g
Sodium: 591mg
Phosphorous: 153.5mg
Iodine: 0.126mg
Magnesium: 66.8mg
Selenium: 0.021mg

Wild Greenlip, Brownlip & Blacklip Abalone

Wild abalone also contains naturally occurring nutrients and minerals associated with premium seafood nutrition.

Wild Abalone Nutrition Information

Per 100g Serving

Energy: 392kJ
Protein: 18.6g
Fat, Total: 0.58g
Saturated Fat: 0.20g
Omega 3: 0.094g
Sodium: 268mg
Phosphorous: 132mg
Iodine: 0.13mg
Magnesium: 48.3mg
Selenium: 0.009mg

A Good Source of Phosphorus

Phosphorus contributes to normal energy production and supports the maintenance of healthy bones and teeth.

A Good Source of Iodine

Iodine is an essential mineral that supports normal thyroid function and healthy growth and development. Seafood is recognised as one of the most reliable natural dietary sources of iodine.

A Good Source of Magnesium

Magnesium supports normal muscle and nerve function while contributing to overall wellbeing and healthy bodily function.

A Good Source of Omega 3

Omega 3 fatty acids are naturally present in abalone and contribute to a balanced diet. EPA and DHA are commonly associated with cardiovascular health and overall wellbeing.

Protein & Omega 3

A Lean Source of Seafood Protein

Australian Tiger Abalone provides approximately 17 to 19 grams of protein per 100g serving, making it a lean, complete protein source containing all nine essential amino acids.

Protein contributes to muscle maintenance and repair while supporting many normal functions throughout the body. Abalone also contains naturally occurring omega 3 fatty acids, minerals and trace nutrients commonly associated with premium seafood nutrition.

Ocean Road Abalone's Tiger Abalone combines the desirable eating qualities of both Greenlip and Blacklip abalone while being sustainably raised in pristine Southern Ocean water near Port Fairy, Victoria.

Southern Ocean Aquaculture

Sustainably Farmed in the Southern Ocean

Ocean Road Abalone is located near Port Fairy on Victoria's southwest coastline, drawing pristine Southern Ocean seawater through a carefully managed flow-through farming system.

Founded by abalone divers, the farm was established to provide a sustainable alternative to wild harvest while supporting long-term regional employment and responsible aquaculture innovation.

Every abalone is bred and grown on-site, from spawning through to harvest, with a focus on consistency, premium quality and environmental responsibility.

Learn more about sustainability

Cooking & Serving

How to Enjoy Abalone

Abalone can be enjoyed in a wide range of dishes, from traditional Asian recipes to contemporary Australian seafood cooking.

Popular serving styles include grilled abalone, dumplings, wontons, stir fries, soups and broths, salads, pasta and risotto.

Looking for inspiration? Explore our Abalone Recipes collection, learn different techniques in our How to Cook Abalone guide, or discover handling and preparation methods in our Abalone Preparation Guide.

Canned Abalone

Black Garlic & Soy Glaze Abalone

Pasta & rice recipes

Abalone Wonton with Chilli Oil & Pak Choy

Retort Abalone

Abalone with Black Garlic & Pistachio Crème

Common Questions

Is Abalone Healthy?

Abalone is widely recognised as a nutrient-rich seafood containing naturally occurring protein, minerals, omega 3 fatty acids and beneficial trace nutrients. Both farmed and wild abalone can be enjoyed as part of a varied and balanced diet.

Is abalone high in protein?

Yes. Abalone provides approximately 17 to 19 grams of protein per 100g serving, making it a lean source of complete seafood protein.

Does abalone contain omega 3?

Yes. Abalone naturally contains omega 3 fatty acids, including EPA and DHA, which are commonly associated with cardiovascular health and overall wellbeing.

Is farmed abalone nutritious?

Yes. Farmed abalone contains all of the same naturally occurring nutrients found in wild abalone, including protein, iodine, phosphorus, magnesium and omega 3 fatty acids.

What is the difference between farmed and wild abalone?

Both farmed and wild abalone provide excellent nutritional value. Minor differences can occur depending on species, diet and growing environment, but both are recognised as nutrient-rich seafood choices.

Is Ocean Road Abalone sustainably farmed?

Yes. Ocean Road Abalone is bred and grown on-site using a flow-through aquaculture system supplied with pristine Southern Ocean seawater near Port Fairy, Victoria.