Kelp
Categories
| Macros | per 100 g |
|---|---|
| Calories | 43 kcal |
| Protein | 1.7 g |
| Fat | 0.6 g |
| Carbs | 9.6 g |
Kelp is a large brown seaweed eaten raw, dried, or cooked, and is a staple ingredient in East Asian cuisines — particularly in Japanese dashi broth, Korean soups, and as a dried snack or seasoning. Per 100 g, raw kelp provides 43 kcal, 1.7 g of protein, 0.6 g of fat, 9.6 g of carbohydrates, and 1.3 g of dietary fibre, with very little sugar (0.6 g). It is notably high in sodium at 233 mg per 100 g, and also contributes 168 mg of calcium, 121 mg of magnesium, 180 mcg of folate, and 66 mcg of vitamin K per 100 g. No glycemic index data is available for kelp. It fits vegan, vegetarian, gluten-free, dairy-free, keto, paleo, pescatarian, Mediterranean, and low-FODMAP dietary patterns.
How many calories in kelp?
Raw kelp contains 43 kcal per 100 g, making it a very low-calorie food. It is mostly water, with modest amounts of carbohydrates (9.6 g) and protein (1.7 g) contributing to that total.
How much calcium is in kelp?
Raw kelp provides 168 mg of calcium per 100 g, which is a meaningful amount for a plant-based food. It also contains 121 mg of magnesium per 100 g, making it a notable source of both minerals.
Is kelp keto-friendly?
Yes, kelp is listed as keto-compatible. At 9.6 g of carbohydrates per 100 g — and typically consumed in small quantities — it can fit within a low-carbohydrate eating pattern without significantly affecting daily carb limits.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 43.0 kcal |
| Protein | 1.7 g |
| Fat | 0.56 g |
| Carbs | 9.6 g |
| Sugars | 0.60 g |
| Fiber | 1.3 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.25 g |
| Monounsaturated | 0.098 g |
| Polyunsaturated | 0.047 g |
| Trans | 0 g |
| Omega-3 | 0.004 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 168 mg |
| Iron | 2.9 mg |
| Magnesium | 121 mg |
| Phosphorus | 42.0 mg |
| Potassium | 89.0 mg |
| Sodium | 233 mg |
| Zinc | 1.2 mg |
| Copper | 0.13 mg |
| Manganese | 0.20 mg |
| Selenium | 0.70 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 6.0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 3.0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1.5 mg |
| Vitamin K | 66.0 mcg |
| Thiamin (B1) | 0.050 mg |
| Riboflavin (B2) | 0.15 mg |
| Niacin (B3) | 0.47 mg |
| Pantothenic acid (B5) | 0.64 mg |
| Vitamin B6 | 0.002 mg |
| Folate (B9) | 180 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 12.8 mg |
