What Are The Health Benefits Of Kelp?

Written by Sindhu Koganti

Did you know that the brown algae seaweeds in your favorite sushi rolls are highly nutritious? Kelp is one such type of seaweed loaded with antioxidants, vitamins, minerals, and carotenoids. It can regulate thyroid function, help you lose weight, support bone health, and help manage diabetes. In this article, we have explored the health benefits of kelp, its nutrition profile, recipes, and possible side effects. Keep reading!

What Is Kelp?

Kelp is a large brown alga seaweed related to the Laminariaceae family. It grows in shallow water (kelp forests) near coastal fronts up to 250 feet. There are nearly 30 varieties of kelp, and you can consume it in raw, cooked, supplement, or powder forms. It can taste salty or like a fresh oyster.

Kelp is loaded with a wide range of vitamins and minerals. Keep scrolling to know what they are.

Kelp Nutrition Profile

According to the U.S. Department Of Agriculture, 100 grams of kelp contains:

  •  Calories:43 kcal
  •  Protein: 1.68 g
  •  Water: 81.6 g
  •  Fat: 0.56 g
  •  Carbohydrate: 9.57 g
  •  Fiber: 1.3 g
  •  Calcium: 168 mg
  •  Magnesium: 121 mg
  •  Iron: 2.85 mg
  •  Vitamin C: 3 mg
  •  Folate: 180 mcg
  •  Vitamin A: 6 mcg

These vitamins and minerals in kelp make it an excellent food choice to manage several health ailments. Scroll down to learn the benefits of kelp.

What Are The Benefits Of Kelp?

1. Regulates Thyroid Function

Did you know that at least 1,572 million people worldwide are estimated to be at risk of iodine deficiency disorders? Insufficient iodine intake affects the thyroid the levels of thyroid hormones. Kelp is a rich source of iodine, which may help regulate thyroid function. Since our body cannot produce iodine naturally, proper iodine intake is essential.

Iodine deficiency can lead to hypothyroidism and thyroid gland enlargement. A study conducted by the Sapporo Medical University found that 1-2 g of powdered kelp intake could restore thyroid function in patients with severe motor intellectual disabilities and with low iodine levels.

Research shows that short-term dietary intake of kelp increases TSH (Thyroid-Stimulating Hormone) levels. The recommended daily dose of iodine for healthy adults is 150 mcg.

Note: Be mindful of the dosage as excess iodine intake may cause adverse health effects.

2. Helps You Lose Weight

Kelp is rich in nutrients but low in calories and fat. It contains alginate (a type of carbohydrate) that reduces the protein activity in the pancreas that breaks down fats. This reduced fat breakdown leads to low absorption of fats in the gut.

A study conducted by the Institute of Immunopathology, Russia, on 151 non-diabetic, obese menopausal women found that fucoxanthin (carotenoid in the chloroplast of brown algae) promoted weight loss when used in combination with pomegranate seed oil. However, more studies are warranted to understand this benefit of kelp.

3. Supports Bone Health

Kelp contains fucoidans (polysaccharides found in cell walls of brown algae), which have the potential for bone repair. It promotes new blood vessels and osteoblasts (cells that form new bones) to help build bones.

Low molecular weight fucoidan helps prevent age-related bone loss. Also, kelp is a great source of vitamin K and calcium that help improve bone density and are crucial for bone development.

4. Helps Manage Diabetes

Kelp is a rich source of vanadium, which can suppress the enzymes involved in the development of diabetes and glucose production. It has hypoglycemic effects that help manage type 1 and type 2 diabetes. The polyphenols extracted from two kelp species, Ascophyllum nodosum and Fucus vesiculosus, can lower blood sugar levels. However, more research is needed to understand this benefit of kelp.

5. Reduces Risk Of Cancer

The presence of fucoidan in kelp helps reduce the risk of cancer. Fucoidan has anti-cancer and immunomodulatory effects and may have inhibitory and protective effects against certain types of leukemia and lung cancer.

One study published in the Journal of Cancer suggests that fucoidan inhibits the progression of breast cancer cells. The antioxidants and nutrients, such as vitamin C and carotenoids, in kelp have cancer-fighting properties. However, more research is required to ascertain the anti-cancer effects of kelp.

6. Has Anti-Inflammatory Properties

Kelp contains sulfated polysaccharide fucoidan that inhibits inflammation and oxidative stress. It can also block the inflammatory proteins like cytokines and TNF-alpha, the reduces inflammation.

One study conducted by the Jeju National University, Korea, has found that brown seaweed supplementation inhibits the inflammatory signaling in adipose tissue cells (tissues the store energy in the form of lipids).

These are the health benefits of eating kelp. But how do you use kelp to reap its maximum benefits? Find out in the next section.

How To Incorporate Kelp In Your Diet

You will find kelp in different forms like dried kombu, pureed cubes, sheets, flakes, granules, and noodles. It is also available as pills, powder, and tinctures. You can have it fresh and dried or consume supplements. Here are easy options to include this nutrient-dense food in your diet.

  •  Toss dried kelp into your soups or stews.
  •  Add kelp powder to your smoothies.
  •  Use raw kelp noodles in salads and main dishes.
  •  Sprinkling dried kelp flakes to season your stir-fries.

In the next section, check out the daily recommended dosage of kelp.

What Is The Recommended Dosage Of Kelp?

As per the Food and Drug Administration (FDA), the recommended daily dosage of kelp should not exceed an amount that provides more than 225 mcg of iodine.

If you are wondering how to eat kelp, we have shared a few recipes in the next section.

How To Eat Kelp

1. Kelp Smoothie

What You Need

  •  1 cup of Atlantic sea farms kelp
  •  1 ½ cups of almond milk
  •  1 large bunch of kale
  •  1 tablespoon of honey
  •  1 cup of organic whole cranberries
  •  1 frozen organic banana
  •  ½ teaspoon of cinnamon


  1.  Add all ingredients to the blender.
  2.  Puree until smooth and drink.

 2. Kelp Carrot Cake

What You Need

  •  ½ cup of Atlantic sea farms ready-cut kelp
  •  3 eggs
  •  8 medium-sized carrots (grated)
  •  1 teaspoon of baking powder
  •  1 teaspoon of baking soda
  •  2 ½ cups of all-purpose flour
  •  1 teaspoon of ground cinnamon
  •  ½ teaspoon of ginger
  •  ¼ teaspoon of nutmeg
  •  ¾ teaspoon of coarse salt
  •  ½ cup of granulated sugar
  •  3 sticks of unsalted butter
  •  1 cup of light brown sugar
  •  ½ cup of water
  •  2 teaspoons of pure vanilla extract
  •  2 cups of chopped pecans


  1.  Whip the butter and sugar until creamy.
  2.  Add eggs to the mixture, one at a time. Keep whipping.
  3.  Add vanilla, carrots, and water and mix well.
  4.  Add all dry ingredients and half of the pecans and mix.
  5.  Bake at 350°F for 30 minutes.
  6.  Once it cools down, decorate with cream cheese frosting and the remaining pecans.

3. Kelp Salad

What You Need

  •  200 g fresh or soaked dried kelp
  •  3 chopped garlic cloves
  •  ¼ teaspoon of salt
  •  1 teaspoon of sugar
  •  2 tablespoons of light soy sauce
  •  1 tablespoon of black vinegar
  •  1-2 Thai chilies
  •  2 tablespoons of finely chopped scallions
  •  3 tablespoons of vegetable cooking oil


  1.  Roll the kelp and julienne it.
  2.  Wash thoroughly in cold water to reduce the saltiness.
  3.  Boil the julienned kelp for 2 minutes. Drain water and transfer to another bowl.
  4.  Add light soy sauce, vinegar, scallion, chilies, and garlic.
  5.  Heat vegetable oil and pour it over the salad, mix well, and enjoy!

Excess consumption of kelp may cause some side effects. Let’s understand how it may affect your health.

Are There Any Side Effects Of Eating Kelp?

Consuming kelp in limited quantities is safe. Consuming it more than the recommended quantity may lead to thyroid hyperactivity, thyroid gland enlargement, heavy metal poisoning, and allergic reactions. It may also lead to hepatotoxicity (liver damage) and affect liver function.

Dried kelp may contain heavy metals, such as lead, arsenic, cadmium, and mercury, that can cause toxicity in the body.

Intake of kelp sticks (Laminaria) may lead to allergic reactions like anaphylaxis (acute allergic reaction), lower blood pressure levels, and cause breathlessness and nausea.

Excess intake of iodine-rich kelp may also interfere with thyroid replacement therapies.

Summing It Up

Kelp is a nutrient-rich brown alga with anti-inflammatory and antioxidant properties. From regulating thyroid function to reducing the risk of cancer, it can help manage many health ailments. Kelp is available in different forms, and you can easily add it to your diet to reap its benefits. However, excess consumption may lead to some side effects. Hence, consult a doctor before taking kelp and stick to the recommended dosage.


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  1. Seaweed kelp raw
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  3. Iodine
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  19. Brown Seaweed Fucoidan Inhibits Cancer Progression by Dual Regulation of mir-29c/ADAM12 and miR-17-5p/PTEN Axes in Human Breast Cancer Cells
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Sindhu Koganti is a Biotechnology graduate and has been in the writing field for over 4 years now. She specializes in writing on Health and Wellness. She has hands-on experience in writing articles and press releases on Life Sciences and Healthcare, Food and Beverages, and Chemicals and Materials. When she’s not writing, she loves watching movies and listening to music. She also enjoys traveling.