Nutrition facts · Other
Calories in Kelp
Raw kelp has 43 calories per 100 g, and a 2 tbsp serving (10 g) has about 4 calories. Most of those calories come from carbohydrates, with 9.6 g of carbs per 100 g compared with 1.7 g of protein and 0.6 g of fat.
Calories come from: Carbs 76% · Fat 11% · Protein 13%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 43 kcal | 1.7 g | 9.6 g | 0.6 g |
| 2 tbsp | 10 g | 4 kcal | 0.2 g | 1 g | 0.1 g |
Full nutrition (Per 100 g)
| Calories | 43 kcal |
|---|---|
| Protein | 1.7 g |
| Carbohydrates | 9.6 g |
| of which sugars | 0.6 g |
| Fiber | 1.3 g |
| Fat | 0.6 g |
| of which saturated | 0.2 g |
| Sodium | 233 mg |
What changes the calories
- Dried kelp has lost most of its water, so it has far more calories per gram than raw or rehydrated kelp.
- Seaweed salads and kelp dishes are often dressed with sesame oil, sugar or soy-based sauces, which add calories the plain seaweed doesn't have.
- Soaking or cooking kelp adds water weight, so the calories per gram drop compared with the dry product.
- Kelp noodles and kelp snacks are processed products whose ingredients can differ from plain raw kelp, so their calories may not match.
Tips for logging it accurately
- Weigh kelp in the form you'll eat it, and log it as raw, dried or rehydrated to match.
- Log dressings, oils and sauces from seaweed salads separately, since they usually add more calories than the kelp itself.
- In BerryFit, you can snap a photo of your meal and then adjust the kelp portion so the log matches what's on your plate.
Log Kelp in seconds
Snap a photo of your meal or search for Kelp in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in kelp?
Raw kelp has 43 calories per 100 g. A 2 tbsp serving of about 10 g has roughly 4 calories.
Is kelp high in protein?
Not really. Raw kelp has 1.7 g of protein per 100 g, and most of its calories come from carbohydrates.
How many carbs are in kelp?
Raw kelp has 9.6 g of carbs per 100 g, including 1.3 g of fiber and 0.6 g of sugar.
Does kelp have more calories than nori?
Per 100 g, raw kelp has 43 calories and nori has 35 calories, so they're fairly close. Both are low in calories for the weight.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Seaweed, kelp, raw, FDC ID 168457); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
