Seaweed Nutrition Facts

Sea vegetables are some of the healthiest—and least commonly consumed—foods in the world. With the exception of some Asian countries where seaweed is commonly consumed, most of us rarely eat it. And many of us NEVER have seaweed! That’s a lot of people missing out.

Sea Vegetable Nutrition

Seaweed is an amazing source of iodine, an important nutrient that can be difficult to come by. Some types of seaweed, like kombu, provide over 3000% of your daily recommended amount per serving! Seaweed is also a good source of vitamin K, folate, magnesium, calcium, and iron. Think of it this way: the ocean is full of all kinds of minerals. It covers two-thirds of the earth, after all. And sea vegetables are the plants that soak up all those minerals from the water and underwater soil.

Fit more in your diet

One way to get more seaweed is to use kelp flakes. Just sprinkle a little on your food. Another way to get more seaweed is to eat more sushi! The seafood—salmon, tuna, and so on—in seaweed makes it extra good for you. Lastly, you can buy seaweed at the grocery store (I get mine at Whole Foods; they’ve got a great selection) and either snack on it or toss a little in the skillet with some oil and vegetables.

The Taste

Let’s just be honest about it. Seaweed is not the best tasting food ever. It’s pretty fishy, and some of it has a rubbery consistency. Sorry if this is bad news, but I’m being honest here. However, there’s good news. You don’t really have to taste it. You can either eat the toasted nori seaweed, which doesn’t have much of a taste, or…

Cooking and storing it

Or else you can do what I do, which is to cut it in small pieces and throw it in with other foods. By the time everything is cooked, you can’t taste the seaweed at all. But your body still gets all the wonderful health benefits. While some types of seaweed require being soaked in water to rehydrate them, sea vegetables do not need to be cooked. They can also be stored for several months and still stay good.

Heavy metal concerns

One thing to watch out for is heavy metals, as sea vegetables have been shown to contain traces of arsenic. In particular, hijiki is one type of seaweed very high in arsenic. With this in mind, I recommend buying organic seaweed.


Thanks for reading these seaweed nutrition facts. To try more nutritious foods, check out cauliflower, salmon, vinegar, and carrots.