Edible parts
Seaweed (as sold)
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 180 kJ / 43 kcal | 2% |
| Protein | 7.1 g | 14% |
| Fat | 1.6 g | 2% |
| Saturated fat | 0.5 g | 3% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 58.7 g |
| Monounsaturated fat | 0.3 g |
| Polyunsaturated fat | 0.4 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin A | 57 µg RE | 7% |
| Vitamin C | 13 mg | 16% |
| Thiamin (B1) | 0.07 mg | 6% |
| Riboflavin (B2) | 0.26 mg | 19% |
| Niacin (B3) | 2.1 mg | 13% |
| Vitamin B6 | 0.01 mg | 1% |
| Vitamin B12 | 2.8 µg | 112% |
| Calcium | 900 mg | 113% |
| Iron | 12.7 mg | 91% |
| Magnesium | 610 mg | 163% |
| Potassium | 450 mg | 23% |
| Zinc | 6.2 mg | 62% |
| Copper | 0.65 mg | 65% |
| Manganese | 1 mg | 50% |
| Phosphorus | 210 mg | 30% |
| Selenium | 2 µg | 4% |
| Iodine | 440670 µg | >999% |
| Sodium | 1830 mg | — |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Seaweed, kombu, dried, raw (CoFID 2021 13-339). Nutrients the row does not report are left blank.
Prep notes
Iodine can overshoot in a few grams. A postage-stamp piece is enough.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Kombu (Saccharina japonica) is listed in Thrive’s plant atlas under seaweed. Nutrition below is per 100 g with % NRV (UK) where a reference exists — food data for curiosity, not a diary score or medical claim. Edible part covered here: Seaweed (as sold).