Seaweed contains 12 kinds of vitamins and is also rich in calcium, potassium, iodine, iron, zinc, and other minerals. Its calories are high. Generally, 100 grams of dried seaweed has about 270 calories. Seaweed also contains a lot of cellulose, which can be used as a food for people with diabetes because it does not contain sugar and will not cause insulin imbalance. Next, let’s take a look at the nutritional value of seaweed and the benefits of eating seaweed.

Nutritional value of seaweed

Rich in vitamin B12

Seaweed is rich in vitamins and minerals. It contains 12 kinds of vitamins, especially rich in vitamin B12. Vitamin B12 activates brain nerves, prevents aging and memory loss, and reduces depression.

There are not many foods containing vitamin B12. For example, you can eat 3 pieces of seaweed and get 2.4 mg of vitamin B12 needed by your body for a day.

Seaweed is rich in vitamins B1 and B2. Vitamin B2 is indispensable in converting food into energy. Therefore, putting a piece of roasted seaweed on top of rice for breakfast, wrapping a rice ball with roasted seaweed, and eating a seaweed bento are all excellent ways to eat seaweed.

In addition, seaweed is rich in antioxidant vitamins A, C, and E. The vitamin content of seaweed is more than double that of oranges of the same weight.


Rich in minerals

Seaweed is also rich in minerals such as calcium, potassium, iodine, iron, and zinc. The iron content of a piece of seaweed is similar to that of a piece of pork liver, and 2 pieces of seaweed are equivalent to 3 bottles of milk and an egg. Therefore, women’s consumption of seaweed can prevent iron deficiency anemia.

Rich in EPA and DHA

Human aging begins with blood thickening, and EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) in fish can prevent human aging. Seaweed is also rich in EPA and DHA and contains high amounts of taurine, which can lower bad cholesterol.

Contains taurine

Taurine is good for protecting the liver and making people energetic. The taurine content of a piece of seaweed is 30-35 mg, which is equivalent to the taurine content of three or four oysters.

Contains polysaccharides

The trace polysaccharides contained in seaweed have the effect of inhibiting cancer. In addition, seaweed also contains substances with unique medicinal value, such as seaweed polysaccharides, polyhalogenated polyterpenes, and superoxide dismutase. Therefore, whether it is elderly or the young, eating seaweed can strengthen the body and prevent and cure diseases.

Contains cellulose

Seaweed can also be used as a weight loss food for obese patients because it contains a lot of cellulose, and you will feel full after eating a small amount.

Seaweed can also be used as a food for people with diabetes because it does not contain sugar.

Contains trace elements

Seaweed contains various trace elements, such as iron, zinc, selenium, calcium, etc. These elements are closely related to human physiological activities. Among them, iron is essential for human hematopoietic function, and zinc helps children’s intellectual development.

Calcium in seaweed can make people’s bones strong, and recent studies have shown that selenium can prevent cancer and enhance the body’s immune function.

Seaweed cup

What are the benefits of eating seaweed

  1. Anti-cancer effect

The phycobiliprotein contained in the seaweed has the effect of lowering blood sugar and anti-tumor.

  1. Prevent goiter

The iodine content of seaweed is very high, which can be used to treat “goiter” caused by iodine deficiency; and has the function of softening and dispelling knots, and it is also helpful for other stagnation and accumulation. But be aware that excessive consumption of seaweed may cause hyperthyroidism.

  1. Protect cardiovascular and cerebrovascular

Seaweed is rich in taurine, an essential amino acid that is widely present in the human brain, retina, heart, and gallbladder. Therefore, proper eating of seaweed can protect the heart muscle, enhance heart function, and prevent cardiovascular and cerebrovascular diseases such as coronary heart disease and arrhythmia.

  1. Promote bowel movements

1/3 of seaweed is dietary fiber, which can promote intestinal peristalsis, promote the excretion of toxins and wastes in the body, and maintain intestinal health. People with constipation should drink more water after eating seaweed. The dietary fiber in it will absorb a lot of water and increase the volume of stool, which is very helpful for relieving constipation.

  1. Promote the growth and development of children

In addition to being good for heart health, the taurine in seaweed can promote the development of the nervous system of infants and young children, enhance children’s memory, promote retinal and vision development, and prevent cataracts. Rich in choline and calcium, it can promote the growth and development of bones and teeth.

  1. Enhance immunity

The polysaccharide contained in seaweed obviously enhances cellular immunity, which can promote the transformation of lymphocytes, improve the body’s immunity, and significantly reduce the total content of serum cholesterol.


How many calories in seaweed

Seaweed is a high-calorie food that contains carbohydrates, proteins, vitamins, calcium, sodium, potassium, and other nutrients. Since the carbohydrate content in seaweed is relatively high, its calories are not low. So, how many calories does seaweed have? Generally speaking, 100 grams of dried seaweed has about 270 calories.

Does eating seaweed make you fat

The high fiber content of seaweed can promote intestinal digestion, and it will feel full after eating, which can help people control their appetite.

In addition, salt and monosodium glutamate are added during the processing of seaweed, which is very high in content. After eating too much, the mouth will become dry, so people can’t eat much at one time, so we don’t have to worry too much about eating seaweed and getting fat.

Generally, it is recommended that consumers consume no more than 50 grams of seaweed per day, and eating before meals can avoid gaining weight. Because seaweed is high in calories, eating more of it will not only lead to excessive calorie intake but may also cause other diseases.

However, if the daily consumption does not exceed 50 grams, its calorie content is only equivalent to the calorie content of a banana, so it will not cause obesity. So eating seaweed doesn’t make you fat.

Cup of seaweed soup

What are the precautions for eating seaweed?

  1. Seaweed contains a lot of salt and monosodium glutamate. Therefore, it is unsuitable for children, hypertensive patients, and those with renal insufficiency.
  2. When eating seaweed, drink plenty of water, which can dilute and promote sodium excretion and prevent high blood pressure.
  3. Seaweed is high in protein and carbohydrates, and people with indigestion should not eat more.

Sam Perera, Founder of Stethostalk, is a food safety follower and organic food lover. He has completed the PLANT-BASED NUTRITION Cornell Certificate Program, Cornell University, US. Before this, he worked for a few years in IT services. A dedicated follower of nature, he believes in healing with natural foods. In his free time, he loves Gardening, Blogging, and traveling.