Seaweed Kelp (Raw) – Nutritional Information
Seaweed kelp, particularly in its raw form, is a remarkable and nutrient-dense ingredient that offers a variety of health benefits. Rich in minerals, vitamins, and dietary fiber, this edible sea vegetable has been a staple in many cultures for centuries. Often used in soups, salads, and sushi, kelp provides a subtle yet unique flavor that pairs well with many dishes. It is especially popular in Asian cuisine but is becoming increasingly recognized for its health benefits worldwide.
Below is the detailed nutritional breakdown of raw seaweed kelp:
Ingredients Table (Per 100g)
| Nutrient | Amount per 100g |
|---|---|
| Energy | 43 kcal |
| Protein | 1.68 g |
| Total Fat | 0.56 g |
| Saturated Fat | 0.247 g |
| Carbohydrates | 9.57 g |
| Fiber | 1.3 g |
| Sugar | 0.6 g |
| Calcium | 168 mg |
| Iron | 2.85 mg |
| Magnesium | 121 mg |
| Phosphorus | 42 mg |
| Potassium | 89 mg |
| Sodium | 233 mg |
| Zinc | 1.23 mg |
| Copper | 0.13 mcg |
| Manganese | 0.2 mg |
| Selenium | 0.7 mcg |
| Vitamin C | 3.0 mg |
| Thiamin (Vitamin B1) | 0.05 mg |
| Riboflavin (Vitamin B2) | 0.15 mg |
| Niacin (Vitamin B3) | 0.47 mg |
| Vitamin B6 | 0.002 mg |
| Folate (Vitamin B9) | 180 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 6.0 mcg |
| Vitamin E | 0.87 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Seaweed kelp is generally considered safe for most people, but individuals with shellfish or seafood allergies should exercise caution. It is recommended to consult with a healthcare provider if you are unsure about consuming seaweed-based products, especially if you have specific sensitivities.
Dietary Preferences
Seaweed kelp is an excellent addition to a variety of diets, including:
- Vegetarian and Vegan diets: It provides a plant-based source of essential nutrients, including iron, calcium, and magnesium, which are crucial for vegetarians and vegans.
- Gluten-Free: Naturally gluten-free, kelp can be enjoyed by those with celiac disease or gluten intolerance.
- Low-Calorie and Low-Fat: With just 43 calories and 0.56 grams of fat per 100 grams, raw kelp is a great option for those watching their calorie intake.
- Keto and Low-Carb: The carbohydrate content (9.57 g per 100g) is relatively high compared to some other low-carb vegetables, so it may need to be consumed in moderation in strict keto diets.
- High in Fiber: Kelp’s fiber content (1.3 grams per 100 grams) supports digestive health and can be a great choice for those seeking to increase their fiber intake.
Nutritional Benefits
Kelp is an incredibly nutrient-dense food, offering a broad spectrum of vitamins and minerals. The high levels of calcium, iron, magnesium, and potassium make it an ideal ingredient for bone health, energy production, and maintaining muscle function. It is also rich in iodine, an essential trace mineral that supports thyroid health and metabolism.
- Iodine: Seaweed kelp is one of the best natural sources of iodine, an essential nutrient required for proper thyroid function. The thyroid gland plays a crucial role in regulating metabolism, energy production, and growth.
- Calcium: With 168 mg of calcium per 100 grams, kelp can help contribute to strong bones and teeth, making it a valuable addition to a plant-based diet.
- Iron: The 2.85 mg of iron found in kelp is beneficial for preventing anemia and promoting healthy red blood cell production.
- Magnesium: At 121 mg per 100 grams, kelp provides a substantial amount of magnesium, a mineral that supports muscle and nerve function, as well as energy production.
Cooking Tips and Advice
Kelp is a versatile ingredient that can be incorporated into a wide variety of dishes. Here are some ways to enjoy its unique flavor and nutritional benefits:
- In Soups and Broths: Kelp is often used to make flavorful broths, particularly in Japanese cuisine (e.g., Kombu dashi), where it imparts a deep umami flavor.
- In Salads: Fresh or rehydrated kelp can be added to salads for a nutrient boost. Combine with other vegetables, sesame seeds, and a light dressing for a delicious, healthy meal.
- In Sushi Rolls: Kelp is commonly used to wrap sushi, offering a delicate and nutritious alternative to other wraps.
- As a Snack: You can find dried seaweed kelp snacks, which are crispy and flavorful. These are often seasoned with sesame oil and salt.
- Smoothies: For a mineral boost, try adding small amounts of kelp powder to your smoothies. It blends well with green smoothies, providing a rich source of iodine and other essential nutrients.
Conclusion
Raw seaweed kelp is a highly nutritious and versatile ingredient that offers a range of health benefits, from supporting thyroid function with its iodine content to promoting strong bones and muscles with calcium, magnesium, and iron. Whether you use it fresh in salads, in broths, or as a seasoning in various dishes, kelp is a valuable addition to a healthy and balanced diet. Its rich nutrient profile and low calorie count make it an excellent choice for those seeking to enhance their overall health, while its unique flavor adds a distinctive touch to a variety of meals.
