1 serving (medium) of Cooked Seaweed (50 g) has 23 calories. That works out to 45 calories per 100 g. It contains 4 g of carbs, 1.3 g of protein, 0.3 g of fat and 1.8 g of fiber. Its 1500 µg of Iodine covers 1000% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Cooked Seaweed Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

· 3% DV

Protein

2.5g

· 5% DV

Fat

0.6g

· 1% DV

Fiber

3.5g

· 13% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 68% · Protein 21% · Fat 11%

Cooked Seaweed Vitamins & Minerals

Vitamins

B12

2µg · 83% DV

Vitamin K

66µg · 55% DV

Folate

146µg · 37% DV

0.36mg · 28% DV

Minerals

Iodine

3000µg · 2000% DV

Manganese

1mg · 43% DV

Magnesium

170mg · 40% DV

Sodium

520mg · 23% DV

How Nutritious Is Cooked Seaweed?

Nutrient density

Very high

85/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

57/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Cooked Seaweed Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Cooked Seaweed

To burn the 45 calories in 100 g:

🚶

11min

Walking (5 km/h)

🏃

5min

Running (8 km/h)

🚴

6min

Cycling

🏊

5min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Cooked Seaweed Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Cooked Seaweed Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Cooked Seaweed Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Cooked Seaweed Fat Profile

SATURATED

0.13g

MONOUNSATURATED

0.08g

POLYUNSATURATED

0.18g

⚖️

Omega 6:3 ratio 0.3:1

Below the ideal 4:1 — a good omega balance.

Compare Cooked Seaweed

🌿vs🍅

Cooked Seaweed vs Tomato27 kcal more per 100 g

→🌿vs🥗

Cooked Seaweed vs Mixed Green Salad27 kcal more per 100 g

→🌿vs🫑

Cooked Seaweed vs Red Pepper14 kcal more per 100 g

→🌿vs🥄

Cooked Seaweed vs Boiled Beetroot1 kcal more per 100 g

→

Foods Similar to Cooked Seaweed

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Cooked Seaweed

How many calories are in cooked seaweed?

Cooked seaweed contains 45 calories per 100 g. The same amount provides 2.5 g of protein, 8 g of carbohydrates, and 0.6 g of fat.

Is cooked seaweed suitable for a keto diet?

Yes, cooked seaweed is compatible with a keto diet. It contains 8 g of carbohydrates per 100 g and has a glycemic index of 15.

Have another question about Cooked Seaweed?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 21, 2026