Dried Kombu
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Also known as:
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, dried kombu is highly nutritious, offering an exceptional source of iodine for thyroid health and essential minerals like calcium, iron, and magnesium. It is also rich in dietary fiber and glutamic acid, which provides a natural umami flavor while supporting digestive health.
Per 100g, dried kombu contains approximately 190 calories, 45g of carbohydrates, 8g of protein, and 1g of fat. Because it is typically used in small quantities to flavor broths, it adds significant mineral density with very few calories per serving.
While iodine is essential for thyroid function, kombu contains extremely high levels that can exceed daily recommended limits if consumed in large amounts. It is best used as a flavoring agent or consumed in moderation to avoid potential thyroid complications from iodine toxicity.
Yes, dried kombu is naturally vegan and gluten-free. It is a popular ingredient in plant-based cooking, especially for creating savory, meat-free broths like dashi that provide a deep umami flavor without animal products.
Dried kombu is generally considered keto-friendly. Although it contains 45g of carbs per 100g, a typical serving size is only a few grams, and much of that carbohydrate content comes from dietary fiber, resulting in a negligible impact on net carbs.
To prepare, wipe the surface lightly with a damp cloth and soak it in cold water for about 30 minutes. Slowly heat the water and remove the kombu just before it reaches a boil to prevent the broth from becoming bitter or slimy.
Dried kombu has a deep, savory 'umami' flavor with subtle briny notes of the ocean. It is not intensely fishy but provides a rich, salty, and earthy foundation that enhances the flavors of other ingredients in soups, stews, and beans.
Dried Kombu is a versatile ingredient found in cuisines around the world. With 190 calories per 100g and 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 →Discover 1 recipes featuring dried kombu with step-by-step instructions.
Browse recipes →No, you should not wash off the white powder. This is mannitol, a natural salt that contributes significantly to the seaweed's umami flavor; simply wipe the piece gently with a damp cloth to remove any actual grit or dust.
Store dried kombu in an airtight container in a cool, dark, and dry place. When kept away from moisture and direct sunlight, it can remain high-quality for several years, though its flavor is most potent within the first two years.
Yes, the softened kombu is edible after simmering. It can be sliced thinly and added to salads, stir-fries, or simmered with soy sauce and ginger to make 'tsukudani,' a traditional Japanese condiment.