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Irish sea moss Calories
Iodine-rich, low-calorie sea vegetable
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (shredded) of Irish sea moss (15 g) has 7 calories. That works out to 49 calories per 100 g. It contains 1.8 g of carbs, 0.2 g of protein, 0 g of fat and 0.2 g of fiber. Its 34.5 µg of Iodine covers 23% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Irish sea moss Nutrition Facts
Selected: 1 tablespoon (shredded) · 15 g
7
KCAL / 15G
Carbs
1.8g
· 1% DV
Protein
0.2g
· 0% DV
Fat
0g
· 0% DV
Fiber
0.2g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 90% · Protein 10% · Fat 0%
Irish sea moss nutrition facts table · 1 tablespoon (shredded) (15 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 7 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 10 mg | 0% |
| Total carbohydrate | 1.8 g | 1% |
| Fiber | 0.2 g | 1% |
| Protein | 0.2 g | 0% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Tablespoon of Shredded Irish sea moss?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (shredded) | 15 g | 7 kcal |
| 1 piece (small) | 5 g | 2 kcal |
| 1 serving (small) | 10 g | 5 kcal |
| 1 piece (medium) | 12 g | 6 kcal |
| 1 serving (medium) | 20 g | 10 kcal |
| 1 cup (shredded) | 25 g | 12 kcal |
| 2 tablespoon (shredded) | 30 g | 15 kcal |
| 1 serving (large) | 40 g | 20 kcal |
| 100 g | 100 g | 49 kcal |
Calculated from 49 calories per 100 g.
Frequently Asked Questions About Irish sea moss
What is Irish sea moss?
Irish sea moss is an edible red seaweed, usually identified as Chondrus crispus, that grows along parts of the Atlantic coast. It is sold dried or as a gel; products marketed as “sea moss” may not all be the same species.
What are the benefits of Irish sea moss?
Irish sea moss can add texture to foods and provides minerals, but strong evidence does not show that it detoxes the body, cures illness, or delivers the broad health benefits often claimed online. Its iodine content can vary considerably.
How do you make Irish sea moss gel?
To make Irish sea moss gel, rinse dried seaweed thoroughly, soak it in cold water until softened, then blend it with clean water until smooth. Keep the finished gel covered in the refrigerator and discard it if it develops an off smell or mold.
How do people use Irish sea moss gel?
Irish sea moss gel is commonly blended into smoothies or stirred into soups, sauces, and other foods as a thickener. Start with a small amount because too much gel can make a drink or dish unexpectedly thick.
What does Irish sea moss taste like?
Irish sea moss gel usually has a mild, slightly ocean-like taste, while dried seaweed can smell more strongly of the sea. A sour or unpleasantly strong odor is a reason not to eat it.
Is Irish sea moss the same as bladderwrack?
No. Irish sea moss is a red seaweed, while bladderwrack is a different brown seaweed. Some supplements combine them, so a product called a sea moss blend may contain both rather than Irish sea moss alone.
Can you take Irish sea moss while pregnant?
Ask your prenatal clinician before taking Irish sea moss as a supplement during pregnancy. Its iodine content can vary, and concentrated supplements are not equivalent to using a small amount of seaweed as a food ingredient.
Can Irish sea moss affect thyroid medication?
Yes, its variable iodine content may affect thyroid function and complicate thyroid treatment. If you take thyroid medication or have a thyroid condition, ask your clinician before using Irish sea moss regularly.
How long does Irish sea moss gel last, and can you freeze it?
Irish sea moss gel can be frozen in small portions for later use. In the refrigerator, keep it in a clean, covered container and check it before eating; discard it if you notice mold, fermentation, or an unusual smell.
Can you eat Irish sea moss without soaking it?
Dried Irish sea moss is best rinsed and softened before eating rather than eaten straight from the package. Soaking and blending also make it easier to use in food; follow any preparation instructions supplied with the product.
Irish sea moss Vitamins & Minerals
Vitamins
Folate
27.3µg · 7% DV
B2
0.01mg · 1% DV
Vitamin E
0.14mg · 1% DV
Vitamin K
0.75µg · 1% DV
Minerals
Iodine
35µg · 23% DV
Iron
1.34mg · 7% DV
Magnesium
22mg · 5% DV
Phosphorus
24mg · 3% DV
Sodium
10mg · 0% DV
Potassium ⭐
9.45mg · 0% DV
Irish sea moss Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Irish sea moss
To burn the 7 calories in 1 tablespoon (shredded) (15 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Irish sea moss?
Irish sea moss is a red seaweed gathered along parts of the North Atlantic coast, including Ireland; despite its name, it is an alga rather than moss. It is commonly sold dried, then rinsed and soaked before use. Blending the softened fronds with water makes a mild-tasting gel that can thicken other foods.
In Ireland and elsewhere, it is used in drinks, soups and desserts; in other English-speaking countries it is also popular in smoothies and homemade gels. Its flavour is fairly subtle, with a lightly oceanic note, so it pairs readily with fruit or savoury ingredients. It is an iodine-rich, low-calorie sea vegetable, with 49 kcal per 100 g. Start with a small amount of gel in a recipe and adjust to the texture you want.
How Nutritious Is Irish sea moss?
Nutrient density
Very high
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
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.
Is Irish sea moss 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 Irish sea moss Contain Allergens?
No known major allergens
Which Diets Is Irish sea moss Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Irish sea moss Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0g
POLYUNSATURATED
0.01g
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Nutrition data compiled from USDA FoodData Central and scientific sources.