Kombu: 1 600 % DV Iodine & Only 17 Calories in a 5 g Strip of Dried Seaweed
This umami-rich kelp sheet powers dashi broth, supplies alginate fiber and delivers rare marine antioxidants like fucoxanthin.
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What Is Kombu?
A thick, dark sheet of **Saccharina japonica** (giant kelp) sun-dried then sold for stock, pickles or powder in Japanese, Korean and Chinese cuisine.
Nutrition (5 g dried)
|Calories|Protein|Carbs|Fiber|Fat|Iodine|Vit K|
|---|---|---|---|---|---|---|
|17 kcal|0.8 g|3 g|1.5 g|0.2 g|240 µg (1 600 %)|28 µg (23 %)|
Benefits
- **Natural iodine** fuels thyroid hormone production.
- **Alginate soluble fiber** may slow fat absorption & boost satiety.
- Fucoxanthin & phlorotannins show antioxidant and anti-inflammatory activity.
Drawbacks
- >10 g/day can overshoot iodine, stressing the thyroid—stick to 1–2 strips.
- Seaweed concentrates heavy metals—buy lab-tested brands.
- High sodium if soaked in brine; rinse before use.
Flavour & Texture
Deep **oceanic umami** with subtle sweetness; leathery when dry, silky-chewy after simmering.
Culinary Uses & Storage
- Steep 1 strip in 1 L water for **dashi**; remove before boiling.
- Julienne re-hydrated kombu for sesame salads.
- Grind with salt for a mineral seasoning.
- Store airtight, cool & dry ≤ 12 months.
- 1. Kombu
Comments
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Kombu (Seaweed): Mineral- & Umami-Rich Kelp for Stocks, Fermentation, Digestive-Friendly Fibers & Iodine
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