Kelp: What It Is, Health Benefits, Nutrition and Side Effects – Good Housekeeping

This seaweed is considered a “superfood” by wellness industry insiders for good reason.
Kelp is trending .css-1me6ynq{-webkit-text-decoration:underline;text-decoration:underline;text-decoration-thickness:0.0625rem;text-decoration-color:#125C68;text-underline-offset:0.25rem;color:#125C68;-webkit-transition:all 0.3s ease-in-out;transition:all 0.3s ease-in-out;}.css-1me6ynq:hover{color:#595959;text-decoration-color:#595959;}in the wellness industry — and for good reason. Filled with nutrients that include iron, vitamin K, iodine, calcium and other essential vitamins, this nutrient-dense brown algae is quickly coming into focus for those who are trying to bolster a holistically healthy diet.
It is also considered a climate-conscious food by industry regulators, which is being used to help absorb carbon in our environment and help make our oceans healthier and less acidic. In raising and harvesting kelp forests, manufacturers may help to clean up the ocean environments they work in, making it a safer place for fish, too.
We spoke to experts in food and health industries to learn more about kelp and its potential health benefits.
Also known as kombu in international markets, kelp is native to north Japan, and is prepared and dried in thick sheets for individual use, explains Ann Ziata, chef at the Institute of Culinary Education in New York City.
“Kelp has naturally occurring glutamates, which means that it usually acts as a flavor enhancer,” she tells Good Housekeeping. “It can be used to add umami to broths, soups and other dishes. I would describe the flavor as mildly oceanic and vegetal with a sea spray aroma.” Plus, it contains a slew of minerals (more on that later) that can make a wide array of vegetarian dishes, in particular, more nutritionally dense.
Those who have already incorporated kelp into their culinary routine know how delicious it is — and as it becomes more mainstream, there are more ways than ever to enjoy kelp at home.
“You can add kelp to soups, stews and stocks — like a bay leaf, it will infuse flavor into the dish while cooking, [though it is] usually not eaten as it’s quite tough,” Ziata says. “You can chop it into smaller pieces after it’s been cooked, and then stir it back into the dish. You can also fry dried kelp into ‘chips’ for a fun crispy snack or garnish.”
Kelp cubes can also fortify smoothies, whereas kelp noodles shine in grain bowls or soups; and kelp itself can be used as a salad base, added into warming wintery broths, or even fermented as a topping on other favorites. It is a key staple in many diets in Asian countries and social media trends are signaling that it’ll become one of the buzziest ingredients in the U.S. in 2023.
Kelp is full of rich nutrients that include iron, vitamin K, iodine, as well as being a significant source of magnesium and fiber.
According to the U.S. Department of Agriculture, 1 cup of raw kelp contains:
There is a nice protein, iron and calcium content to kelp, so it’s a powerhouse of nutrition for all. This is especially true for those that are vegan or vegetarian, or if you aren’t getting these nutrients from milk or meat products," explains Ilissa Nussbaum, RDN, a clinical nutritionist at Yale New Haven Hospital.
It’s import to note that not all kelp is created equally. You’ll need to pay attention to where you source your kelp and note how it was farmed, if possible. More than 95% of the seaweed that we consume in the United States still comes from overseas. Because kelp quality is determined by nearby seabeds, it often absorbs some of the heavy metals lurking at the bottom of the ocean floor — which, in large amounts, can be dangerous for consumption. When we don’t know where our seaweed comes from, we run the risk of kelp laden with metals and pollutants, grown in less favorable conditions.
Look to brands like Atlantic Sea Farms out of Maine which grows much of the domestic kelp in the United States, as they practice regenerative farming (and their kelp doesn’t touch the ocean floor, leading to less metal consumption). Barnacle, operating in Alaska, is another stateside brand to consider that offers both farmed and wild kelp products.
Nussbaum also cautions to be “really careful” if you have a thyroid issue, especially hyperthyroidism — you’ll want to consult your physician before adding this iodine-rich seaweed into your diet. You’ll also want to avoid too much kelp if you are pregnant (nursing, too!) as too much iodine may lead to fetal goiter, an enlarged thyroid gland in the fetus.
Chances are you won’t overload yourself on iodine just from eating kelp or adding it into your meal prep rotation — but you may be at risk of overdose with certain supplements.
Adding kelp naturally into your meals is best when you consider that supplements aren’t regulated by the Food and Drug Administration, nor any other regulatory group.
Because there is already concern about heavy metals in kelp due to where some kelp is grown, it’s best to use kelp in a culinary application, so you’re in control of which kinds of kelp you ingest — and to hopefully enjoy a wider array of nutrients in the process.
Also, while there is a greater chance of getting too much iodine or iron from kelp supplements alone, the likelihood of overdosing on those minerals with whole foods is low. “Whole food sources to work into your diet are always great… Especially ones like kelp that are enjoyable to experience with great umami flavor," Nussbaum adds.
Overall, kelp is a great plant-based addition to any diet that may offer a plethora of health benefits for those in the know.
*With additional reporting by Zee Krstic.


Samantha Lande is a freelance writer based in Chicago, covering all things in health, food, wellness, and family. Her work has appeared in Real Simple, Food Network, Better Homes and Gardens and more. 
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