Dried Kelp
Also known as:
Loading...
Also known as:
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, dried kelp is highly nutritious, offering a concentrated source of iodine, calcium, magnesium, and iron. It contains antioxidants that protect cells from damage and dietary fiber that supports gut health and digestion.
Per 100g, dried kelp contains approximately 323 calories and 16.8g of protein. While the calorie count seems high for a vegetable, it is typically consumed in very small quantities, making it a low-calorie addition to most meals.
Dried kelp is one of the best natural sources of iodine, which is crucial for the production of thyroid hormones. These hormones regulate metabolism and energy levels, though it should be consumed in moderation to avoid excessive iodine intake.
Yes, dried kelp is naturally vegan and gluten-free. It is a sea vegetable, making it an excellent plant-based source of minerals like iron and calcium for those on restricted diets.
While dried kelp contains 57.5g of carbs per 100g, a typical serving size is only a few grams. In these small amounts, the net carb impact is negligible, making it suitable for keto and low-carb lifestyles.
Dried kelp, such as kombu, is often simmered in water to create savory broths like Japanese dashi. You can also rehydrate it by soaking it in water for 10-20 minutes until soft, then slicing it for use in salads or stir-fries.
Dried kelp has a deep 'umami' flavor—savory, salty, and slightly oceanic. It acts as a natural flavor enhancer in soups and stews due to its high concentration of glutamic acid.
Dried Kelp is a versatile ingredient found in cuisines around the world. With 323 calories per 100g and 16.8 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the seaweed category with complete nutrition information.
View all seaweed →While technically safe to eat dry, it is very tough and salty. It is best to rehydrate it first to improve the texture or grind it into a fine powder to use as a salt-substitute seasoning.
Store dried kelp in an airtight container in a cool, dark, and dry place. When kept away from moisture and sunlight, it can remain shelf-stable and flavorful for up to 2 to 3 years.
Yes, dried kelp can support weight loss because it is high in dietary fiber, which helps you feel full longer. Additionally, its iodine content supports a healthy metabolism, and it is naturally very low in fat.