Know what’s on your plate
Kelp seaweed
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 43 kcal —
- Protein 1.7 g 3%
- Carbohydrate 8.3 g 3%
- Fat 0.6 g 1%
- Saturated fat 0.2 g 1%
- Fibre 1.3 g 5%
- Sugars 0.6 g —
- Sodium 233 mg 10%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 6 µg 1%
- Vitamin C 3 mg 3%
- Vitamin D 0 µg 0%
- Vitamin E 0.87 mg 6%
- Vitamin K 66 µg 55%
- Thiamin (B1) 0.05 mg 4%
- Riboflavin (B2) 0.15 mg 12%
- Niacin (B3) 0.47 mg 3%
- Pantothenic acid (B5) 0.64 mg 13%
- Vitamin B6 0 mg 0%
- Folate (B9) 180 µg 45%
- Vitamin B12 0 µg 0%
- Choline 12.8 mg 2%
Minerals
- Calcium 168 mg 13%
- Iron 2.9 mg 16%
- Magnesium 121 mg 29%
- Phosphorus 42 mg 3%
- Potassium 89 mg 2%
- Zinc 1.2 mg 11%
- Copper 0.13 mg 14%
- Manganese 0.2 mg 9%
- Selenium 0.7 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 43 | 1.7 g | 8.3 g | 0.6 g |
| 1 × tbsp (1/8 cup) | 10 g | 4 | 0.2 g | 0.8 g | 0.1 g |
| 2 × tbsp (1/8 cup) | 20 g | 9 | 0.3 g | 1.7 g | 0.1 g |
| ½ × tbsp (1/8 cup) | 5 g | 2 | 0.1 g | 0.4 g | 0 g |
| 3 × tbsp (1/8 cup) | 30 g | 13 | 0.5 g | 2.5 g | 0.2 g |
| 4 × tbsp (1/8 cup) | 40 g | 17 | 0.7 g | 3.3 g | 0.2 g |
Similar foods
- Wakame seaweedraw45 kcal / 100 g
- Kombu seaweeddried, raw43 kcal / 100 g
- Agar seaweedraw26 kcal / 100 g
- Spirulina seaweedraw26 kcal / 100 g
- Laver seaweedraw35 kcal / 100 g
- Irishmoss seaweedraw49 kcal / 100 g
- Agar agar seaweeddried336 kcal / 100 g
- Dried wakame seaweeddried, raw71 kcal / 100 g
- Dulse seaweeddulse, laver, nori, raw35 kcal / 100 g
- Sea fennel seaweedsea fennel, fresh, raw39 kcal / 100 g
Questions about Kelp seaweed
How do you prepare dried kelp before cooking?
Rinse off any surface salt, then soak it in cold water until pliable; thin strips may need about 10 minutes, while thick pieces can take longer. Save the soaking water for soup or stock if it is not excessively salty.
How long should you cook kelp?
For a tender but still springy texture, simmer soaked kelp strips for about 20–30 minutes; thicker pieces may need longer. Add it to soups and stews early, as it takes much longer to soften than delicate seaweeds.
What can you make with kelp?
Add sliced kelp to miso soup, noodle broths, stews or rice dishes, or dress cooked strips with sesame oil, vinegar and soy sauce for a simple side. In Japanese cooking, kombu—a type of kelp—is often simmered to flavour dashi stock.
How should you store kelp?
Keep dried kelp in an airtight container in a cool, dry cupboard, away from steam and sunlight. Refrigerate fresh kelp and use it promptly; once rehydrated, keep it covered in the fridge and use within a few days.
Can you use kelp instead of wakame?
You can swap kelp for wakame in soups, but the texture and cooking time differ: kelp is firmer and needs longer simmering, while wakame softens quickly. Use thinly sliced, rehydrated kelp and add it earlier in the cooking.
Is kelp the same as kombu?
Kombu is a name used for particular edible kelps, especially in Japanese cooking, rather than a completely separate kind of seaweed. Dried kombu is especially useful for making broth; kelp sold under other names may have a different thickness and flavour.
Can you eat kelp every day?
It is better not to make large or frequent portions of kelp a daily habit: seaweeds can contain very high and variable amounts of iodine. Use it as an occasional ingredient, especially if you are also eating other seaweed products.
Source: USDA FoodData Central 168457 · per 100 g · carbohydrate per EU label, fibre excluded
