1 serving (80 grams) contains 33 calories, 2.8 grams of protein, 0.4 grams of fat, and 6.4 grams of carbohydrates.
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Nutrition Information
Calories |
32.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.4 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 307.2 mg | 13% | |
| Total Carbohydrates | 6.4 g | 2% | |
| Dietary Fiber | 0.6 g | 2% | |
| Sugars | 0.5 g | ||
| protein | 2.8 g | 5% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 103.2 mg | 7% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 132 mg | 2% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Seaweed
Seaweed refers to marine algae widely consumed in East Asian, Nordic, and coastal cuisines for centuries. Common types include nori, wakame, and kombu. It is known for its low calorie and nutritional density, providing significant amounts of calcium (129 mg), iron (2.28 mg), and Vitamin C (15 mg) per 100 grams. Seaweed contains moderate protein (3.51 g) and carbohydrates (7.94 g) with minimal fat (0.49 g), making it a nutrient-rich option for a balanced diet. It is rich in iodine, vital for thyroid health, and contains various antioxidants that support overall wellness. Seaweed can be eaten raw, dried, or cooked in soups, salads, and sushi dishes, showcasing its culinary versatility and rich umami flavor profile.
Health Benefits
- Supports thyroid health thanks to its high iodine content, essential for hormone regulation.
- Rich in calcium (129 mg per 100 g), promoting strong bones and teeth.
- Provides iron (2.28 mg per 100 g), aiding in oxygen transport and energy production.
- Vitamin C (15 mg per 100 g) boosts immunity and improves skin health.
- Contains antioxidants that may protect cells from oxidative stress.
Dietary Considerations
Selection and Storage
Store dried seaweed in a cool, dry place away from moisture. Fresh seaweed should be refrigerated and consumed within 3-5 days for best quality.
Common Questions About Seaweed Nutrition
Is seaweed high in protein?
Seaweed contains 3.51 grams of protein per 100 grams, which is moderate compared to other plant-based foods. While it is not a primary protein source, it can contribute to your overall protein intake when included in meals.
Can I eat seaweed on a keto diet?
Yes, seaweed is suitable for a keto diet as it is low in carbohydrates, containing only 7.94 grams of carbs per 100 grams. It's also nutrient-rich and can be used as a keto-friendly snack or ingredient.
What are the health benefits of eating seaweed?
Seaweed is rich in iodine, which supports thyroid health, and contains important vitamins like A, C, E, and K. It is also packed with antioxidants and can help reduce inflammation. However, excessive consumption may lead to high sodium intake or too much iodine, so moderation is key.
How much seaweed should I eat daily?
A typical serving of seaweed ranges from 5 to 10 grams (dried), providing essential nutrients without overloading on sodium or iodine. For iodine-sensitive individuals, it’s best to consult a healthcare provider before consuming large amounts regularly.
How does seaweed compare to spinach nutritionally?
Seaweed is higher in iodine and contains more sodium than spinach, while spinach has more iron and is generally lower in calories (23 calories per 100 grams vs. seaweed's 41 calories). Depending on your nutritional goals, both can complement a balanced diet.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Seaweed DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Iodine Fact Sheet for Health ProfessionalsNIH Office of Dietary SupplementsDiscusses iodine, a key nutrient in seaweed, including its importance for thyroid function and dietary sources.
- Seaweed and Microalgae as Potential Sources of Nutritional CompoundsNutrients (MDPI Journal)Peer-reviewed research exploring the health benefits and bioactive compounds in seaweed, including its antioxidant and anti-inflammatory properties.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human Services and USDAGuidelines emphasizing diverse food choices like seaweed to meet nutrient needs beneficial for overall health.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
