Brown seaweed known as kelp (Laminaria) typically develops in vast underwater forests. Seaweed may grow in almost any kind of saltwater or freshwater, but only seawater can support the growth of kelp, which is generally found in rocky, cold, nutrient-rich beaches. Kelp comes in around 30 distinct types. Many different types of marine life can eat kelp. Due of its excellent nutritional content, people also eat this lush seaweed.
For hundreds of years, kelp and other edible seaweed varieties have been a mainstay of the Japanese diet. Due in part to the success of kelp noodles, this dish is also popular in other regions of the world.
Kelp Nutrition Facts
The following nutrition information is provided by the USDA for 1 cup (15g) of dried seaweed.
- Calories: 44.7
- Fat: 0.6g
- Sodium: 86.2mg
- Carbohydrates: 7.9g
- Fiber: 0.8g
- Sugars: 0.5g
- Protein: 4.8g
Carbs
The carbohydrate content of dried kelp is low, with under 8 grams in a full cup. Of this, under 1 gram comes from sugar and fiber.
Fats
There is very little fat naturally found in kelp although it may be added during cooking.
Protein
Dried kelp has almost 5 grams of protein per cup.
Vitamins and Minerals
Kelp contains important vitamins and minerals, including vitamins K, A, C, and E in addition to folate, vitamin B12, and vitamin B6. It also provides small amounts of thiamin, riboflavin, niacin, and pantothenic acid.
Iodine is a mineral that’s present in high amounts in kelp. Other minerals include calcium, magnesium, iron, sodium, and phosphorus.
Kelp Health Benefits
Kelp is high in nutritional value because it’s very low in calories but packed with fiber, vitamins, and minerals, which offer various health benefits:
- Vitamin C: An antioxidant that may help prevent illness or disease
- Calcium: Aids in bone health
- Iron: Important for healthy blood and disease resistance
- Magnesium: Essential for hundreds of biochemical reactions in your body
- Iodine: Necessary for the production of thyroid hormones and to maintain a healthy metabolism
Kelp Promotes Weight Loss
According to certain studies, the type of fiber included in seaweed, such as kelp, may aid in satiety and a sensation of fullness, which may encourage individuals to consume less calories overall. Seaweed itself is low in calories and fat, and the antioxidant fucoxanthin, which is also present in seafood, may aid in weight loss.
Lowers Cancer Risk
While more research is needed, three compounds found in seaweed have shown some preliminary promise in fighting cancer:
- Fucoidan, a type of fiber found in seaweed
- Polyunsaturated fatty acids
- Polyphenols (antioxidants)
Lowers High Blood Pressure
Fucoidan and fucoxanthin are two of those similar substances that may be beneficial for folks with high blood pressure. Seaweed may be a rich source of the B vitamin folate, which has also been demonstrated to support the maintenance of normal blood pressure.
Allergies
Allergy to kelp or other seaweed is rare, but possible. If you experience symptoms of food allergy after eating kelp (such as swelling or rash, especially around the mouth), consult a doctor
Adverse Effects
When ingested in the quantities normally seen in meals, kelp is probably safe. However, excessive use of kelp, particularly in the form of supplements, might be harmful to your health due to its high iodine content and probable heavy metal content.
Your age and sex will determine how much iodine is best for you to consume each day. Adults typically require 150 micrograms per day. 1,100 micrograms is the upper limit (the maximum that should be ingested each day).
It might be difficult to predict how much iodine you will take in when you eat kelp since the iodine level in kelp and kelp products vary. Iodine overdose can have substantial detrimental consequences on health, including goiter, thyroid gland inflammation, and, in extreme cases, thyroid cancer.
Varieties
When ingested in the quantities normally seen in meals, kelp is probably safe. However, excessive use of kelp, particularly in the form of supplements, might be harmful to your health due to its high iodine content and probable heavy metal content.
Your age and sex will determine how much iodine is best for you to consume each day. Adults typically require 150 micrograms per day. 1,100 micrograms is the upper limit (the maximum that should be ingested each day).
It might be difficult to predict how much iodine you will take in when you eat kelp since the iodine level in kelp and kelp products vary. Iodine overdose can have substantial detrimental consequences on health, including goiter, thyroid gland inflammation, and, in extreme cases, thyroid cancer.
Storage and Food Safety
As long as they are unopened, dried kelp and kelp noodles may typically be stored in your pantry for around six months. Kelp may be stored in the fridge for a few days, whether it is fresh or rehydrated.
