Detox
Seaweed
A mineral-rich sea vegetable and one of the few natural food sources of iodine in concentrated amounts.
Detox
Hormone Balance
Bone Health
Serving
1 sheet nori or 2 tbsp dried (10g)
Calories Per Serving
4
Key nutrients
Iodine, vitamin K, calcium, iron
Nutrient density
Not officially rated
Why it’s worth eating
Seaweed provides iodine, vitamin K, and antioxidants that support thyroid and cardiovascular health. It’s also a source of plant-based omega-3s. Add seaweed to sushi, salads, or as a crunchy snack.
What you may notice
Energy levels
Skin and hair condition
Markers worth tracking
TSH and thyroid panel
Urinary iodine (if tested)
How to eat it
Soak dried varieties like wakame briefly before use; toasted nori can be eaten straight from the package.
Pairs well with
Healthy fats, helps absorb seaweed's fat-soluble vitamin K
Citrus or vinegar, a traditional pairing that also adds vitamin C
Storage
Store dried seaweed in an airtight container away from moisture; it keeps for months.
The numbers, per 1 sheet nori or 2 tbsp dried (10g)
0%
Vitamin K
3%
Vitamin A
4%
Vitamin C
1%
Calcium
1%
Iron
0%
Magnesium
1%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
0.03g
Seaweed, laver, raw / nori (FDC 168458)
Evidence
C
A genuine iodine and mineral source, but iodine load and inorganic arsenic are real regulatory concerns that vary enormously by species.
Study dose vs. serving
Most iodine intakes from kombu or laver can exceed EFSA tolerable levels. A real thyroid concern for pregnant women and children.
EFSA 2023. DOI 10.2903/j.efsa.2023.7798. Kombu (Saccharina japonica) mean iodine 3529 mg/kg; mean inorganic arsenic about 2.7 mg/kg.
Use caution if
You have a thyroid condition, iodine content varies widely by type and can be very high in kelp specifically; check with a doctor before regular use
You're on a low-sodium diet, many seaweed products are salted or naturally sodium-rich
Details
Type
Season
Imported, dried, year-round
Forms
Dried sheets, flakes, powder, fresh, salad
Price
Mid
Bioactive
Iodine, fucoidan, alginate
Heat stable
Partial - washing, soaking then boiling reduces total arsenic 34-71%
Watch
HIJIKI IS THE STANDOUT RISK: about 70% of its total arsenic is inorganic. UK FSA, FSANZ and the Canadian Food Inspection Agency all advise avoiding hijiki. Kombu carries the highest iodine load.
Reliability
4 / 5
More for Detox
