Food guide

Kelp

A brown seaweed used in broths; iodine content is high, so portions stay small.

VegetablesPlant-Based

Kelp, a nutrient-dense vegetables food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of kelp, raw for fair comparison. Typical serving: 10 g raw — 4 kcal per 10 g serving.

Nutrition information for Kelp
Nutrient	Per 100 g	Per serving (10 g)	Per 100 kcal
Energy	40 kcal	4 kcal	100 kcal
Protein	2 g	0.2 g	5 g
Carbohydrate	10 g	1 g	25 g
Fat	1 g	0.1 g	2.5 g
Fibre	1 g	0.1 g	2.5 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of kelp, with a typical serving and FDA Daily Value for adults.

Micronutrients for Kelp
Nutrient	Per 100 g	Per serving (10 g)	% DV
Vitamins
Vitamin A	6 µg	0.6 µg	<1%
Vitamin C	3 mg	0.3 mg	3%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.87 mg	0.087 mg	6%
Vitamin K	66 µg	6.6 µg	55%
Thiamin	0.05 mg	0.005 mg	4%
Riboflavin	0.15 mg	0.015 mg	12%
Niacin	0.47 mg	0.047 mg	3%
Vitamin B6	0.002 mg	0 mg	<1%
Folate	180 µg	18 µg	45%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.64 mg	0.064 mg	13%
Choline	12.8 mg	1.3 mg	2%
Minerals
Calcium	168 mg	16.8 mg	13%
Iron	2.9 mg	0.29 mg	16%
Magnesium	121 mg	12.1 mg	29%
Phosphorus	42 mg	4.2 mg	3%
Potassium	89 mg	8.9 mg	2%
Sodium	233 mg	23.3 mg	10%
Zinc	1.2 mg	0.12 mg	11%
Selenium	0.7 µg	0.07 µg	1%
Copper	0.13 mg	0.013 mg	14%
Manganese	0.2 mg	0.02 mg	9%

Source: USDA FoodData Central — Seaweed, kelp, raw

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat kelp?

Micronutrients for relatively few calories when portions stay reasonable.
A brown seaweed used in broths; iodine content is high, so portions stay small.

How to include it

Cook simply with olive oil and an acid, or eat raw where appropriate.
Typical pairing ideas: Miso, Tofu, Soy sauce.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.