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Nutritional benefits of seaweed
Seaweed offers significant nutritional benefits and is therefore a valuable addition to a balanced diet.
Few foods are as highly praised by nutritionists as seaweed. According to the U.S. National Ocean Service, seaweed has been used as a source of food and medicine for thousands of years by the ancient Romans and Egyptians, and today it is widely touted and recommended by wellness influencers, doctors and nutritionists on social media and in the healthcare industry.
Due to its unique nutritional and medicinal properties, seaweed has seen its popularity skyrocket over the past few decades. According to one analysis, the global commercial market for seaweed rose to over $17 billion last year.
Although there are circumstances in which excessive consumption can become problematic, nutritionists say that the popularity of this food is generally a good thing and that it has many health benefits, including the possibility of being conducive to healthy weight control.
What are seaweeds?
Similar to most land-based plants that humans consume, seaweed can vary greatly in shape and size, but consists of plants that grow in the world’s oceans. “They consist of sea vegetables that can be eaten and used for culinary purposes,” explains LeeAnn Weintraub, a registered dietitian and nutritionist based in Los Angeles.
Most commercial seaweed is grown and cultivated in seaweed farms, with many varieties ready for harvest in as little as 6 to 8 weeks. Seaweed is often large and leafy and comes in hundreds of colorful varieties, including kelp, hijiki, wakame, red seaweed, and kombu.
Nori is one of the most popular types of seaweed, also called laver seaweed, known for its crunchy texture. It is made from cleaned and dried red seaweed, which is then processed into a mixture and then dried again in flat sheets. It is often seasoned and used as a substitute for tortillas, cut into chips, or rolled to wrap fish and rice for making sushi.
This popular form of seaweed “is widely used in Asian cuisine, especially in Japanese recipes,” says Weintraub. “It is used in miso soup, sushi rolls, seaweed salads, poke bowls and seaweed snacks, among other things.”
Are seaweed and algae a healthy snack?
No matter how you enjoy it, seaweed is packed with health benefits. For example, according to the U.S. Department of Agriculture, just 26 grams of nori seaweed contains 1.5 grams of protein, 92 milligrams of potassium, 18 milligrams of calcium, 15 milligrams of phosphorus and 10 milligrams of vitamin C. It also contains iron, magnesium, zinc, copper, riboflavin, vitamin B6, folate, vitamin A, vitamin E and a single serving of seaweed provides one-fifth of the recommended daily amount of vitamin K.
Seaweed is also an excellent source of fiber to promote gut health and antioxidants to prevent or delay cell damage. It may also be helpful in reducing inflammation and the risk of colon cancer.
“Seaweed is rich in many vitamins and also contains many minerals,” says Weintraub. “Because of these nutrients, seaweed is a very healthy snack option.”
Amy Goodson, nutritionist and registered dietitian at The Sports Nutrition Playbook, agrees, but points out that when consumed in very large quantities, “some seaweeds can accumulate heavy metals or other marine pollutants. Therefore, it is important to choose reputable sources and consume the seaweed in moderation.”
She adds that some people may be sensitive to the high iodine content of certain types of seaweed. “People with thyroid disorders should therefore be cautious and consult a doctor.”
Does seaweed make you fat?
Another benefit of seaweed is that it can help with weight control. Many varieties are very low in fat, and seaweed’s high fiber content – a 5-gram serving of brown seaweed contains nearly 15% of the recommended daily amount – not only helps prevent digestive problems, but can also make you feel fuller for longer. This can help with appetite control and satiety.
“Seaweed is also low in sugar and calories,” says Caroline Susie, a registered dietitian and national spokesperson for the Academy of Nutrition and Dietetics. In fact, 10 sheets of nori seaweed contain just 9 calories and about a tenth of a gram of sugar.
“All of this makes seaweed a great choice for anyone watching their weight,” says Goodson. “Plus, seaweed’s nutrient density means you get a lot of nutrition for your money – making it a valuable addition to a balanced diet.”
