Kelp (raw) nutrition facts
Per 1 cup · 80 g
of a 2,000 cal day
- Protein1.3g13% of calories
- Carbs7.7g78% of calories
- Fat0.4g9% of calories
- ✓ Low calorie
- ✓ Fat free
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Kelp (raw) (1 cup, 80 g) has 34 calories, with 1.3 g of protein, 7.7 g of carbohydrates and 0.4 g of fat. Most of its energy comes from carbs (78% of calories). It is high in Vitamin K (44% DV), folate (b9) (36% DV) and iron (29% DV).
High in
20%+ of the daily value
- Vitamin K44%
- Folate (B9)36%
- Iron29%
- Magnesium23%
Good source of
10–19% of the daily value
- Pantothenic acid10%
- Calcium13%
- Copper12%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (80 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 5 μg | 1% |
| Vitamin C | 2 mg | 3% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 5% |
| Vitamin K | 53 μg | 44% |
| Thiamine | 0 mg | 3% |
| Riboflavin (B2) | 0.1 mg | 9% |
| Niacin | 0.4 mg | 2% |
| Vitamin B6 | 0 mg | 0% |
| Folate (B9) | 144 μg | 36% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 10% |
| Choline | 10 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 134 mg | 13% |
| Iron | 2 mg | 29% |
| Potassium | 71 mg | 2% |
| Magnesium | 97 mg | 23% |
| Phosphorus | 34 mg | 5% |
| Zinc | 1 mg | 9% |
| Copper | 0.1 mg | 12% |
| Manganese | 0.2 mg | 7% |
| Selenium | 1 μg | 1% |
Full breakdown · 31 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.1 g | — |
| Beta carotene | 56 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Glutamic acid | 0.2 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0 g | — |
| Isoleucine | 0.1 g | — |
| Leucine | 0.1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 0.1 g | — |
| Phenylalanine | 0 g | — |
| Polyunsaturated fats | 0 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0 g | — |
| Valine | 0.1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
- 10 cal
Sea Seasonings Organic Kelp Granules1 tsp−24 cal - 5 cal
Atlantic Sea Farms Kelp Cubes⅝ oz−29 cal - 5 cal
Navitas Organics Rockweed Sugar Kelp Skinny Kelp Organic Superfood Plus Sea Veggie Blend1 tsp−29 cal - 25 calRhee Bros., Inc. Dried Kelp⁵⁄₁₆ oz−9 cal
- 6 calSea Tangle Kelp Noodles½ cup−28 cal
- 10 calAtlantic Sea Farms Ready-Cut Thaw & Eat Kelp2 oz−24 cal
Burning 34 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 7minWalking (3.5 mph)
- 4minCycling (moderate)
- 3minRunning (6 mph)
- 5minSwimming laps
Common questions
How many calories are in Kelp (raw)?
One serving of Kelp (raw) (1 cup) has 34 calories, which works out to 43 calories per 100 g. That is about 1.7% of a 2,000-calorie day.
Is Kelp (raw) high in protein?
Not especially. It has 1.3 g of protein per serving, and protein supplies 13% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Kelp (raw) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 78% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Kelp (raw)?
186 mg per serving.
How much sugar is in Kelp (raw)?
0.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
