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Seaweed Nutrients

Here is a list of seaweed nutrients for the four common seaweeds used in cooking. Many of these nutrients are notoriously unstable and the figures here are for uncooked material. A tablespoon is about 10 g. Laver is a particularly good source of Vit. A and C. Wakame is a good source of Vit. K.

See further important information on iodine.

 

 Irish moss
 		Kelp
 		Laver
 		Wakame

Serving Size

 2 tbsp 2 tbsp 2 tbsp 2 tbsp

Macronutrients

        

Calories (kcal)

 5 4 4 4

Protein (g)

 0.15 0.17 0.58 0.30

Total Fat (g)

 0.02 0.06 0.03 0.06

Total Carbohydrates (g)

1.23 0.96 0.51 0.91

Dietary Fiber (g)

 0.1 0.1 0 0.1

Sugar (g)

 0.06 0.06 0.05 0.07

Vitamins

       

Vitamin C (mg)

 0.3 0.3 3.9 0.3

Thiamin (mg)

 0.002 0.005 0.010 0.006

Riboflavin (mg)

 0.047 (3%) 0.015 0.045 0.023

Niacin (mg)

 0.059 0.047 0.147 0.160

Pantothenic Acid (mg)

0.018 0.064 0.052 0.070

Vitamin B6 (mg)

 0.007 0 0.016 0

Folate (mcg)

 18 18 15 20

Vitamin B12 (mcg)

 0 0 0 0

Vitamin A (IU)

 12 12 520 36

Vitamin E (mg)

 0.09 0.09 0.10 0.10

Vitamin K (µg)

0.5 6.6 0.4 0.5

Minerals

       

Calcium (mg)

 7 17 (2%) 7 (1%) 15 (2%)

Iron (mg)

 0.89 (5%) 0.28 (2%) 0.18 (1%) 0.22 (1%)

Magnesium (mg)

 14 (4%) 12 (3%) 0 11 (3%)

Phosphorus (mg)

 16 (2%) 4 6 8 (1%)

Potassium (mg)

 6 9 36 5

Sodium (mg)

 7 23 5 87

Zinc (mg)

 0.20 0.12 0.10 0.04

Copper (mg)

 0.015 0.013 0.026 0.028

Manganese (mg)

 0.037 0.020 0.099 0.140

Selenium (µg)

0.1 0.1 0.1 0.1

Fatty Acids

       

Saturated Fat (g)

 0.003 0.025 0.006 0.013

Monounsaturated Fat (g)

0.002 0.010 0.003 0.006

Polyunsaturated Fat (g)

0.006 0.005 0.011 0.022

Source: USDA National Nutrient Database for Standard Reference

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  • Irish Seaweeds LtdIrish Seaweeds Ltd are suppliers of 100% natural hand-harvested seaweeds and edible sea vegetable products from Ireland.