Seaweed: Nori vs Wakame vs Kelp Nutrition Facts, Healthy Recipe

Seaweed is also known as Ascophyllum nodosum (Scientific Binomial Name), Irish Moss, Carrageen Moss Bladder-wrack, Sea Oak, Kelpware, Black Tany, Bladder Fucus. Irish moss is common on the rocky shores of Europe and the east coast of the United States and Canada. It is a variable plant clinging to stones and rocks and is under water most of the time. It often grows in abundance where water is quite deep. It has flat, forked stems or fronds, two to twelve inches long, of a greenish, purplish brown or reddish brown color. It is somewhat cartilaginous and flexible, but when dried becomes brittle. It is gathered at low tide, then thoroughly washed in fresh water and dried. When exposed to sunlight, it bleaches creamy white and is then frequently called “pearl moss” or just “sea moss.” Seaweed provide excellent nutrition. They are nutrient dense and mineral rich, and contain natural iodine.

Seaweed Nutrition Facts and Calories Chart

Seaweed is an incredibly nutritious food, packed with essential vitamins and minerals. Rich in iodine and Omega-3 fatty acids, seaweed is a great source of calcium, iron, magnesium and potassium, as well as vitamins A, C, and E. Seaweed is also a low-calorie food, making it a great choice for those looking to lose or maintain weight. Its high fiber content makes it a great choice for digestive health, and its antioxidants help to protect against cellular damage. With its unique flavor and texture, seaweed makes a delicious addition to any meal. Nutritional value per 100 g seaweed:

  • Biotin: 0.2 mcg
  • Calcium: 180 mg
  • Carbohydrates (Carbs): 7.7 g
  • Chloride: 412 mg
  • Cholesterol: 0 mg
  • Choline: 35 mg
  • Chromium: 0.2 mcg
  • Copper: 0.2 mg
  • Dietary Fiber: 1.6 g
  • Energy (Calories): 38 kcal
  • Fat: 0.3 g
  • Iodine: 5.3 mcg
  • Iron: 6.6 mg
  • Magnesium: 76 mg
  • Manganese: 0.4 mg
  • Molybdenum: 0.2 mcg
  • Pantothenic Acid: 0.2 mg
  • Phosphorus: 57 mg
  • Potassium: 514 mg
  • Protein: 1.9 g
  • Saturated fat: 0 g
  • Selenium: 0.4 mcg
  • Sodium: 28 mg
  • Sugars: 0 g
  • Vitamin A: 300 IU
  • Vitamin B1 (Thiamin): 0.1 mg
  • Vitamin B2 (Riboflavin): 0.1 mg
  • Vitamin B3 (Niacin): 0.8 mg
  • Vitamin B5 (Pantothenic Acid): 0.2 mg
  • Vitamin B6: 0.3 mg
  • Vitamin B9 (Folate / Folic Acid): 51 mcg
  • Vitamin B12: 0 mcg
  • Vitamin C: 0 mg
  • Vitamin D: 0 IU
  • Vitamin E: 0.2 mg
  • Vitamin K: 2.6 mcg
  • Water: 91 g
  • Zinc: 0.4 mg

Seaweed Types

Konbu (kombu) seaweed is the part of traditional Japanese diet along with whole grains, fish, vegetables, soy products and tofu. Japanese people are more likely to reach 100 years old than anyone else in the world, a fact that researchers attribute to their diet. Konbu, Nori, Wakame, Hijiki, Agar-Agar (kanten) are most commonly used seaweeds in Japan. Sushi and miso soups are some dishes full of seaweed. There several different types of seaweeds available all over the world. Seaweeds are very beneficial. Few most popular are: Durville utili (Chile), Enteromorpha compressa and Gelidium comeum (Japan), Gigartina lichnoides (Ceylon moss), Laminaria potatorum (Australia), Laurelia pinnatifida (Scotland), Marathrum foeniculaceum (Mexico and New Granada), Porphjrra vulgaris (Tokyo, Japan), Rhodymenia palmata, Sphaerococcus cartilaginens (China).

  1. Nori: Nori is a thin sheet of seaweed that is most commonly used to wrap sushi. Nori is good source of vitamin B12. Five different biologically active vitamin B12 compounds have been identified in nori – cyanocobalamin, hydroxycobalamin, sulfitocobalamin, adenosylcobalamin and methylcobalamin.
  2. Wakame: Wakame is a thicker type of seaweed with a stringy texture, and it is often used in soups and salads. Nori and Wakame are both types of edible seaweed. Both types of seaweed provide a great source of vitamins and minerals, including vitamin K, iodine, magnesium, and iron.
  3. Kelp: Kelp is also known as Ascophyllum nodosom. Kelp refers to seaweeds of the brown algal order Laminariales which possess large, flat, leaf-like fronds. A class of brown algae called bladder wrack is generally used the most often for producing kelp products. Kelp has many medicinal uses and claims attributed to it. Kelp cleanses the arteries, removing deposits from their walls, thus restoring their elasticity.

Health Benefits

Seaweed is a type of algae that grows in oceans and other bodies of saltwater. It is a staple in many Asian cuisines and has been used as a medicinal herb for centuries. Recently, it has gained popularity in the West as a superfood. Seaweed is packed with essential vitamins and minerals and is a great source of protein and fiber. Eating seaweed has many health benefits, including improved digestion, a stronger immune system, and better heart health.

  1. Digestion: Seaweed is an excellent source of dietary fiber, containing both soluble and insoluble fibers. This helps to maintain regularity and prevent constipation. It is also a good source of prebiotics, which helps to nourish the beneficial bacteria in the gut. This helps to improve the digestion of food and absorption of nutrients.
  2. Immune System: Seaweed contains a variety of vitamins and minerals that help to boost the immune system. It is high in antioxidants which help to fight free radicals and prevent cell damage. Additionally, it is a great source of zinc, vitamin C, and vitamin A, which are all essential for a healthy immune system.
  3. Heart Health: Seaweed is a great source of omega-3 fatty acids which are essential for heart health. They help to reduce inflammation, lower blood pressure, and reduce the risk of heart disease. Additionally, it is high in potassium which helps to regulate blood pressure and reduce the risk of stroke.
  4. Thyroid Function: Lack of iodine can lead to an enlarged thyroid gland (goiter) or other iodine deficiency disorders including mental retardation and stunted growth in babies and children. Seaweeds is rich source of iodine along with dairy products, kelp, eggs, some vegetables and iodized salt. The high iodine content of this plant, providing an ample supply of iodine to the body, has made this plant valuable for cases of obesity, because of the normalizing effect upon the thyroid gland. Seaweed also contains Vitamin C, Vitamin A, omega-3 essential fatty acids, growth hormones, enzymes, many of the B-complex vitamins and Vitamin E.
  5. Reproductive Organ Health: Seaweed have a remedial and normalizing effect upon the reproductive organs, including the prostate gland, the uterus, the testes and the ovaries. Manganese present in the seaweed is very useful for brain tissue by adding great value to the sensory nerves and to the meninges, the membrane surrounding the brain and spinal cord. One of the more popular use of sea weed is controlling obesity.
  6. Skin Health: The presence of silicon in seaweed is very helpful to keep the skin away from wrinkling and sagging. Silicon is also an important food for the roots of the hair and an ample supply of seaweed will usually prevent hair from falling out. The finger nails are also aided by the presence of seaweed, which not only contains silicon but also calcium and Sulphur, which are all needed for healthy fingernails.
  7. May Be Useful in Cancer: Seaweed also has the effect of cleansing the colon, clearing away from the large intestine (the colon) many toxic substances that have adhered to the lining of the intestine and have been constantly absorbed into the blood stream, causing nervous disorders, rheumatism, kidney troubles and severe headaches. According to some research Wakame is rich in iodine and may be useful in breast cancer.
  8. Fertilizer: Apart from all health benefits seaweed is very useful as liquid seaweed fertilizer to promote rapid growth of plants.


In conclusion, eating seaweed can be an excellent addition to any diet. It is packed with essential vitamins and minerals that can help to improve digestion, boost the immune system, and promote heart health. So, start adding some seaweed to your meals and enjoy all the health benefits!

Side Effects and Risks

Seaweed side effects may include interference with thyroid function, irregular heartbeat, pounding heart, nervousness, insomnia, difficulty breathing, excessive fatigue, bleeding, cramps, acne, itching, rash; metallic taste in the mouth and sores at the mouth corners may indicate overuse. It is not advisable to use in pregnancy or breast feeding without expert advice as it interacts with several kinds of drugs.


Q. How much kelp should I take daily? What is the best way to consume kelp?
Usually one ten-grain tablet or two five grain tablets of kelp per day is sufficient for good results. Another method of taking kelp is to take an ounce of the powdered kelp and pour a pint of boiling water over the powder and allow it to steep for about ten or fifteen minutes. A cup of this infusion twice a day is usually sufficient. Capsules are great option because seaweed smells and tastes awful. If you do not like the oceanic taste of seaweed, then you can powder and encapsulate them. Beta-glucan is found in seaweed is a example of good probiotic.

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