Kelp: Oceanic Super-Green with 1 600 % DV Iodine & Only 17 Calories per 5 g Sheet
This brown seaweed (kombu) delivers iodine for thyroid, alginate fiber for fullness and umami that turns soup stock into dashi.
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What Is Kelp?
Giant brown algae from the order **Laminariales** (e.g., *Saccharina japonica*), sun-dried into dark, leathery sheets sold as **kombu** or milled as kelp flakes.
Nutrition (5 g dried sheet)
|Calories|Protein|Carbs|Fiber|Fat|Iodine|Vitamin K|
|---|---|---|---|---|---|---|
|17 kcal|0.8 g|3.0 g|1.5 g|0.2 g|240 µg (1 600 %)|28 µg (23 %)|
Benefits
- **Natural iodine** supports thyroid hormone synthesis.
- **Alginate soluble fiber** may slow fat absorption and promote satiety.
- Fucoxanthin, phlorotannins & vitamin K offer antioxidant and anti-inflammatory activity.
Drawbacks & Safety
- Excessive intake (>10 g/day) can overshoot iodine, disrupting thyroid—stick to 1–2 sheets.
- High sodium if soaked in brine; rinse before use.
- Seaweed absorbs heavy metals—choose tested organic brands.
Flavour & Texture
Deep umami with subtle ocean sweetness. Dried sheet is leathery; once simmered it becomes silky and slightly chewy.
Culinary Uses & Storage
- Simmer 1 sheet in 1 L water for **dashi** broth; remove before boiling to avoid slime.
- Slice re-hydrated kelp into noodle “tagliatelle” salads with sesame.
- Grind flakes with salt for mineral-rich seasoning.
- Store airtight, cool & dry ≤ 12 months; desiccant packet prolongs crunch.
- 1. Kelp
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