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Home/Food Benefits/Kelp
Vegetables

What Is Kelp Good For?

FoodData CentralUpdated 30 March 2026

Kelp is a nutrient-rich vegetable that is very low in calories. Discover the nutritional benefits and how kelp can support your health goals.

Kelp provides 4.3 calories, 0.2g protein, 1g carbohydrates, and 0.1g fat per 2 tbsp (1/8 cup) (10g). It is a source of Vitamin C (3mg per 100g) and can be part of a balanced diet as part of a varied nutritional plan.

Key Benefits of Kelp

  • Low in calories, great for weight management
  • Low in carbohydrates, suitable for keto diets
  • Very low in sugar
  • Good source of vitamin K for blood clotting and bone health
  • Contains folate, important for cell growth and development
  • Good source of calcium (168mg per 100g, 13% DV)
  • Contains iron (2.85mg per 100g, 16% DV)
  • Good source of magnesium for muscle and nerve function
  • Packed with essential vitamins and minerals
  • Low calorie density for volume eating

Kelp Is Best For

Weight loss dietsLow-carb dietsBlood sugar managementBone healthEnergy and vitality

Complete Nutritional Profile

Per 2 tbsp (1/8 cup) (10g)

4.3

cal

1g

carbs

0.2g

protein

0.1g

fat

0.1g

fiber

Related Foods

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21 cal | 0g protein

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648.1 cal | 39.1g protein

Alexia Organic Oven Fries

118 cal | 2.4g protein

Learn More About Kelp

Is Kelp Healthy?Calories in KelpCarbs in KelpProtein in KelpFat in KelpFiber in KelpAll Vegetables

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