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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, raw kelp is highly nutritious and low in calories, providing only 43 calories per 100g. It is an exceptional source of iodine for thyroid health and contains unique compounds like fucoidan and alginate that offer anti-inflammatory and gut health benefits.
Kelp is a powerhouse of minerals including calcium, magnesium, and iron. Its high iodine content supports hormone regulation, while its rich supply of antioxidants like carotenoids and flavonoids helps protect cells from oxidative stress.
Kelp is excellent for weight management because it is very low in fat (0.56g per 100g) and calories. Additionally, it contains alginate, a natural fiber that may help inhibit fat absorption in the digestive tract.
Yes, raw kelp is naturally vegan and gluten-free. As a sea vegetable, it is a perfect nutrient-dense addition for those following plant-based diets or those with gluten sensitivities.
Yes, kelp is very keto-friendly. With approximately 9.57g of carbohydrates per 100g—much of which is dietary fiber—it has a low glycemic impact and fits well within a ketogenic or low-carb lifestyle.
Raw kelp should be thoroughly rinsed in cold water to remove excess salt, sand, or debris. It can be thinly sliced for salads, used as a crunchy topping, or processed into 'kelp noodles' as a grain-free pasta alternative.
Raw kelp has a mild, salty, and savory 'umami' flavor reminiscent of the ocean. Its texture is naturally crunchy and firm when raw, but it becomes soft and slightly slippery when boiled or steamed.
raw kelp seaweed is a versatile ingredient found in cuisines around the world. With 43 calories per 100g and 1.68 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the vegetable category with complete nutrition information.
View all vegetable →Discover 1 recipes featuring raw kelp seaweed with step-by-step instructions.
Browse recipes →Fresh raw kelp should be stored in the refrigerator in a sealed container or breathable bag and typically lasts for 3 to 5 days. If the kelp is dried, it can be stored in a cool, dark pantry for up to a year.
While beneficial, kelp is extremely high in iodine, and consuming excessive amounts can potentially interfere with thyroid function. It is best enjoyed in moderation as part of a balanced diet rather than in massive daily quantities.
Yes, you can substitute kelp with wakame or kombu in most recipes, though the textures and iodine concentrations vary. Wakame is softer and better for salads, while kombu is tougher and usually used for flavoring stocks and broths.