Seaweed

Nutrition per ~85 g · ¾ cup chopped

8.1 g net carbs after fiber.

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 91.

Less a 2.0 anti-nutrient penalty (high sodium).

What it feeds primary sources only

Systems

Pathways

Overview

Seaweed encompasses edible macroalgae species harvested from oceans worldwide, with origins in Asian cuisines spanning thousands of years. This food is nutritionally exceptional for longevity due to its extraordinary micronutrient density: it provides more bioavailable iodine per gram than virtually any other food source, critical for thyroid hormone synthesis and metabolic regulation. Seaweed delivers substantial amounts of magnesium (692mg/100g), potassium, and calcium—minerals essential for cardiovascular health, bone density, and nerve function. Its high fiber content (36.7g/100g) supports gut microbiota diversity and metabolic health. Seaweed also contains unique bioactive compounds including fucoidan (a sulfated polysaccharide) and fucoxanthin (a carotenoid), both documented in research for anti-inflammatory and potential metabolic benefits. The iron content is notably high, though plant-based iron requires adequate vitamin C for optimal absorption. One important consideration: seaweed's naturally elevated sodium and iodine levels require mindful consumption—excessive intake can stress thyroid function in iodine-sensitive individuals. Different varieties (nori, kombu, wakame, dulse) offer varied nutrient profiles, allowing strategic selection based on individual health goals.

Health benefits 5

Pairs with

• Pair with citrus (lemon, orange) because vitamin C dramatically enhances non-heme iron absorption from seaweed, increasing bioavailability by up to 6-fold
• Pair with fatty fish (salmon, mackerel) because fat-soluble carotenoids (fucoxanthin) require dietary lipids for intestinal absorption and transport to tissues
• Pair with cruciferous vegetables (broccoli, kale) because both support detoxification pathways and provide sulfur compounds that optimize iodine metabolism
• Pair with fermented foods (miso, tempeh) because pre-existing probiotics enhance polysaccharide fermentation and increase short-chain fatty acid production

In the kitchen

• Start with small portions (5-10g) and titrate upward to assess iodine tolerance; excessive seaweed consumption can suppress thyroid function in sensitive individuals
• Rinse dried seaweed briefly before use to reduce surface sodium while preserving iodine and minerals, or soak for 5 minutes if reducing sodium is priority
• Store dried seaweed in airtight containers away from light and humidity; most varieties maintain nutritional integrity for 6-12 months at room temperature
• Select organic or third-party tested varieties when possible, as seaweed bioaccumulates heavy metals from seawater; reputable suppliers test for cadmium and arsenic
• Consume seaweed varieties strategically: nori offers iodine and antioxidants; kombu provides maximum iodine and minerals; wakame balances nutrients; dulse offers iron with lower sodium

When to eat it midday

Consuming seaweed at midday optimizes mineral absorption when stomach acid and digestive secretions are peak; timing away from other iodine supplementation prevents excessive intake; allows full day of metabolic benefit without interfering with evening cortisol patterns

Breaks a fast

Best avoided

• within 4 hours of thyroid medications
• with calcium or iron supplements

Seaweed is best consumed with meals containing fat and vitamin C for optimal micronutrient bioavailability. Individuals on thyroid medication should maintain consistent iodine intake and monitor TSH levels if adding seaweed regularly.