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Kelp noodles Calories
Very low calorie, iodine-containing, gluten-free
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Kelp noodles (113 g) has 11 calories. That works out to 10 calories per 100 g. It contains 1.8 g of carbs, 0.2 g of protein, 0.1 g of fat and 0.6 g of fiber. Its 169.5 µg of Iodine covers 113% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Kelp noodles Nutrition Facts
Selected: 1 cup (medium) · 113 g
11
KCAL / 113G
Carbs
1.8g
· 1% DV
Protein
0.2g
· 0% DV
Fat
0.1g
· 0% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 81% · Protein 9% · Fat 10%
Kelp noodles nutrition facts table · 1 cup (medium) (113 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 11 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 51 mg | 2% |
| Total carbohydrate | 1.8 g | 1% |
| Fiber | 0.6 g | 2% |
| 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 Cup of Kelp noodles?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 113 g | 11 kcal |
| 1 ounce (mini) | 28 g | 3 kcal |
| ½ cup (small) | 57 g | 6 kcal |
| 1 serving (small) | 85 g | 9 kcal |
| 100 g | 100 g | 10 kcal |
| 1 serving (large) | 150 g | 15 kcal |
| 2 cup (large) | 226 g | 23 kcal |
| 1 pack (whole) | 340 g | 34 kcal |
Calculated from 10 calories per 100 g.
Frequently Asked Questions About Kelp noodles
What are kelp noodles made from?
Kelp noodles are typically made with kelp-derived ingredients, water, and a setting agent such as sodium alginate. Recipes vary by brand, so check the ingredient list if you need to know exactly what is in a particular product.
Do you need to rinse kelp noodles before eating them?
Yes, rinse kelp noodles under cool running water before using them. Rinsing removes the liquid they are packed in and freshens their taste; drain them well before adding them to a salad or a hot dish.
How do you cook kelp noodles?
Kelp noodles usually need little or no cooking. After rinsing, add them to a salad, or stir them into a hot dish near the end and warm them briefly. Follow the package directions, since products can differ.
Why are kelp noodles so crunchy?
Kelp noodles have a naturally firm, crunchy texture and do not soften like wheat noodles when boiled. If you prefer them less crisp, try a softening method recommended on the package; some recipes use lemon juice and baking soda.
What do kelp noodles taste like?
Kelp noodles have a mild, fairly neutral taste, so they take on the flavor of whatever they are served with. Rinse them first, then dress them with a flavorful sauce, such as sesame, peanut, or chili sauce.
Can kelp noodles replace glass noodles?
Kelp noodles can replace glass noodles in some salads and noodle bowls, but the texture will be different. Glass noodles turn soft and slippery when cooked, while kelp noodles generally stay much firmer and crunchier.
What sauces go well with kelp noodles?
Kelp noodles pair well with bold, well-coated sauces because their own flavor is mild. Try a sesame-soy, peanut, or spicy dressing, and toss the noodles thoroughly so the sauce reaches their smooth surface.
How should you store kelp noodles after opening?
Keep opened kelp noodles refrigerated in a sealed container, ideally with the packing liquid, and follow the package’s storage instructions. Use them within the stated period and discard them if their smell, color, or appearance changes.
Are kelp noodles good for weight loss?
Kelp noodles can be a low-energy base for a meal, but they do not cause weight loss on their own. Add protein and vegetables to make the dish more filling, and remember that sauces and toppings also contribute to the meal.
Can the iodine in kelp noodles affect thyroid health?
It can: iodine is needed for thyroid function, but the amount in kelp products can vary. If you have a thyroid condition or take thyroid medication, ask your healthcare professional before making kelp noodles a regular part of your diet.
Kelp noodles Vitamins & Minerals
Vitamins
Vitamin K
5.65µg · 5% DV
B2
0.02mg · 2% DV
Folate
4.52µg · 1% DV
B1
0.01mg · 1% DV
Minerals
Iodine
169µg · 113% DV
Calcium
97mg · 10% DV
Manganese
0.11mg · 5% DV
Magnesium
14mg · 3% DV
Sodium
51mg · 2% DV
Potassium ⭐
14mg · 0% DV
Kelp noodles Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Kelp noodles
To burn the 11 calories in 1 cup (medium) (113 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 Kelp noodles?
Kelp noodles are thin, translucent strands made from kelp, a type of seaweed, typically shaped with water and a setting agent. Unlike ordinary wheat noodles, they are not made from grain flour; they are a modern seaweed-based product often used in Asian-inspired cooking.
Their flavour is mild, while the texture is usually pleasantly crisp and firm. Rinse them and add them to salads, or briefly stir-fry them with vegetables and a savoury sauce; follow the pack directions if you prefer a softer bite. They are very low in calories and carbohydrates, and contain iodine. Pair them with tofu, vegetables or sesame dressing for a light meal with more variety and substance.
How Nutritious Is Kelp noodles?
Nutrient density
Medium
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 Kelp noodles Processed?
NOVA 3
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 Kelp noodles Contain Allergens?
No known major allergens
Which Diets Is Kelp noodles Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Kelp noodles Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.02g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.