Dietary labels are inferred automatically from Seaweed, kelp, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Excellent nutrient density 55/100
How many beneficial nutrients Seaweed, kelp, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Seaweed, kelp, raw come from — the split across carbs, fat & protein.
76% from carbs
-
Carbs 76%9.6 g per serving
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Fat 10%0.6 g per serving
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Protein 13%1.7 g per serving
What Seaweed, kelp, raw is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 9.6 g | |
| Dietary Fiber | 1.3 g | |
| Total Sugars | 0.6 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.6 g | |
| Saturated Fat | 0.2 g | |
| Monounsaturated Fat | 0.1 g | — |
| Polyunsaturated Fat | 0.0 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 4.0 mg | — |
| Omega-6 Fatty Acids | 20.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 31.0 mg | — |
| Palmitic Acid | 110.0 mg | — |
| Stearic Acid | 86.0 mg | — |
| Palmitoleic Acid | 4.0 mg | — |
| Oleic Acid | 86.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 20.0 mg | — |
| Arachidonic Acid | 12.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 4.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 1.7 g | |
| Histidine | 24.0 mg | — |
| Isoleucine | 76.0 mg | — |
| Leucine | 83.0 mg | — |
| Lysine | 82.0 mg | — |
| Methionine | 25.0 mg | — |
| Phenylalanine | 43.0 mg | — |
| Threonine | 55.0 mg | — |
| Tryptophan | 48.0 mg | — |
| Valine | 72.0 mg | — |
| Alanine | 122.0 mg | — |
| Arginine | 65.0 mg | — |
| Aspartic Acid | 125.0 mg | — |
| Cystine | 98.0 mg | — |
| Glutamic Acid | 268.0 mg | — |
| Glycine | 100.0 mg | — |
| Proline | 73.0 mg | — |
| Serine | 98.0 mg | — |
| Tyrosine | 26.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 6.0 mcg | |
| Vitamin C | 3.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 0.9 mg | |
| Vitamin K | 66.0 mcg | |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.2 mg | |
| Niacin (B3) | 0.5 mg | |
| Vitamin B6 | 0.0 mg | |
| Folate (B9) | 180.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.6 mg | |
| Choline | 12.8 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 168.0 mg | |
| Iron | 2.9 mg | |
| Magnesium | 121.0 mg | |
| Phosphorus | 42.0 mg | |
| Potassium | 89.0 mg | |
| Sodium | 233.0 mg | |
| Zinc | 1.2 mg | |
| Copper | 0.1 mg | |
| Manganese | 0.2 mg | |
| Selenium | 0.7 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 6.6 g | — |
About Seaweed, kelp, raw
Kelp is a large brown seaweed harvested from cold coastal waters and used for centuries across East Asian cuisines — Japanese kombu is kelp, the foundation of the savory dashi stock that underpins so much Japanese cooking. It has a deep, briny, umami flavor.
At about 43 calories per 100 grams it contributes fiber and a broad sweep of minerals, including calcium, magnesium and iron. Its defining feature, though, is iodine: kelp is one of the richest natural sources on earth, which is genuinely useful for thyroid health in small amounts — but easy to overdo.
Because its iodine content is so high and variable, kelp is best treated as a flavoring used in modest amounts rather than a vegetable eaten in bulk; very large or frequent servings can supply far more iodine than the body needs. A strip of kombu simmered into stock, or a sprinkle of kelp flakes, is the usual way to enjoy it.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Seaweed, kelp, raw?
There are 43 calories in 100 g of Seaweed, kelp, raw, or about 4 calories in 2 tbsp (1/8 cup) (10 g).
How much protein is in Seaweed, kelp, raw?
Seaweed, kelp, raw contains 1.7 g of protein per 100 g.
How many carbs are in Seaweed, kelp, raw?
Seaweed, kelp, raw has 9.6 g of carbohydrates per 100 g.
How much fat is in Seaweed, kelp, raw?
Seaweed, kelp, raw provides 0.6 g of total fat per 100 g.
What is Seaweed, kelp, raw a good source of?
Seaweed, kelp, raw is an excellent source of Vitamin K (55% DV), Folate (B9) (45% DV) and Magnesium (29% DV) and a good source of Iron, Copper, Pantothenic Acid (B5), Calcium, Riboflavin (B2) and Zinc (per 100 g). Daily Values are based on a 2,000-calorie diet.
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