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🌿
Seaweed Calories
Mineral- and iodine-rich, low-calorie sea vegetable
CALORIES
GI
POTASSIUM
FIBER
Seaweed Nutrition Facts
Selected: 100 g
45
KCAL / 100G
Carbs
9g
· 67%
Protein
3g
· 22%
Fat
0.6g
· 11%
Fiber
3.5g
Seaweed Vitamins & Minerals
Vitamins
Vitamin K
66µg · 55% DV
B12
1.2µg · 50% DV
Folate
180µg · 45% DV
Vitamin A
260µg · 29% DV
Minerals
Iodine
300µg · 200% DV
Sodium
500mg · 22% DV
Selenium
7µg · 13% DV
Iron
2mg · 11% DV
Seaweed Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Seaweed Processed?
NOVA 1
Unprocessed
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 Seaweed Contain Allergens?
No known major allergens
Which Diets Is 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
Seaweed Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.08g
POLYUNSATURATED
0.28g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Seaweed
Seaweed — Frequently Asked Questions
Is seaweed better eaten raw or cooked?
It depends on the type: some, like nori, are commonly eaten as they are, while others such as wakame or kombu are usually soaked or cooked. Brief cooking often softens the texture and makes it easier to digest.
Does soaking seaweed reduce its nutritional value?
Soaking can lower some of the excess salt in dried or salted seaweed. There may be small losses of water-soluble compounds, so it is usually best to soak only as long as needed.
Why does seaweed taste so salty, and how can I make it milder?
Because it comes from the sea, it naturally has a salty, mineral-rich taste. A quick rinse or short soak can make the flavor less intense.
Can seaweed be eaten every day?
In moderate amounts, yes, but large daily portions are not ideal. Some seaweeds are very high in iodine, so people with thyroid conditions should be especially careful with frequent intake.
Is seaweed always good for the thyroid?
No, that is a common oversimplification. Its iodine can be helpful in some diets, but too much may be a problem, especially for people with thyroid disorders.
What foods pair well with seaweed?
Seaweed works well with rice, fish, tofu, sesame, cucumber, avocado, and broth-based dishes. These pairings balance its marine flavor and make it easier to include in meals.
Is seaweed better before or after a workout?
On its own, seaweed is more of a side ingredient than a complete workout meal. It can fit into a light pre-workout meal, but after training it is better paired with foods that provide more protein and energy.
How should seaweed be stored after opening?
Dried seaweed should be kept in an airtight container away from moisture. Once it absorbs humidity, it can turn soft, stale, and lose its crisp texture.
Can seaweed be frozen?
Fresh seaweed can be frozen, although the texture may soften after thawing. Dried seaweed usually does not need freezing if stored in a cool, dry place.
Why does seaweed taste so different from other vegetables?
Seaweed has a naturally strong umami taste because of its marine mineral profile. Even small amounts can add depth to soups, salads, and cooked dishes.
Have another question about Seaweed?
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Nutrition data compiled from USDA FoodData Central and scientific sources.