Seaweed, kelp, raw
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 3 MG | 3% | |
| Thiamin | 0.1 MG | 4% | |
| Riboflavin | 0.2 MG | 12% | |
| Niacin | 0.5 MG | 3% | |
| Pantothenic acid | 0.6 MG | 13% | |
| Vitamin B-6 | 0.0 MG | 0% | |
| Folate, total | 180 UG | 45% | |
| Choline, total | 12.8 MG | 2% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 6 UG | 1% | |
| Vitamin E (alpha-tocopherol) | 0.9 MG | 6% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 66 UG | 55% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 168 MG | 13% | |
| Iron, Fe | 2.9 MG | 16% | |
| Magnesium, Mg | 121 MG | 29% | |
| Phosphorus, P | 42 MG | 3% | |
| Potassium, K | 89 MG | 2% | |
| Sodium, Na | 233 MG | 10% | |
| Zinc, Zn | 1.2 MG | 11% | |
| Copper, Cu | 0.1 MG | 14% | |
| Manganese, Mn | 0.2 MG | 9% | |
| Selenium, Se | 0.7 UG | 1% |
Nutrition Highlights
- Very low in calories (43 kcal per 100g), suitable for weight management.
- Very low in fat (0.6g per 100g).
- Good source of Magnesium, Mg (29% DV).
- Good source of Folate, total (45% DV).
- Rich source of Vitamin K (phylloquinone) (55% of Daily Value per 100g).
About Seaweed, kelp, raw
Often found in coastal regions, this aquatic vegetable is a nutritional powerhouse, offering a unique blend of vitamins, minerals, and other beneficial compounds. It stands out for its impressive iodine content, essential for thyroid hormone production, which regulates metabolism and growth. Furthermore, it provides significant amounts of vitamin K, important for blood clotting and bone health, as well as various B vitamins that support energy production and nerve function. The fiber content contributes to digestive health and can help maintain stable blood sugar levels.
When incorporating this edible algae into your diet, be mindful of its high sodium content. While naturally occurring, excessive sodium intake can be problematic for some individuals. Raw versions, like kelp, can be enjoyed in salads, soups, or as a crunchy addition to sushi rolls. It can also be dried and used as a seasoning, adding a savory, umami flavor to dishes. Its versatility allows for easy integration into various cuisines, making it a flavorful and nutritious way to boost your intake of essential nutrients.
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