Kombu is a thick brown seaweed used to make Japanese dashi stock, very high in iodine, with glutamates that give a savoury umami taste, plus fibre and minerals. A small piece goes a long way.
Use small dried pieces in stocks and remove before serving; very high iodine means modest portions are best.
Where Seaweed, kombu, dried, raw Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Calcium | 900 mg | 113% | |
| Magnesium | 610 mg | 163% | |
| Potassium | 450 mg | 23% | |
| Phosphorus | 210 mg | 30% | |
| Vitamin A (RE) | 57.0 µg | 8% | |
| Vitamin C | 13.0 mg | 16% | |
| Iron | 12.7 mg | 91% | |
| Zinc | 6.20 mg | 62% | |
| Vitamin B12 | 2.80 µg | 255% | |
| Niacin (B3) | 2.10 mg | 13% | |
| Selenium | 2.00 µg | 4% | |
| Manganese | 1.00 mg | 50% | |
| Copper | 0.650 mg | 65% | |
| Riboflavin (B2) | 0.260 mg | 19% | |
| Thiamin (B1) | 0.070 mg | 6% | |
| Vitamin B6 | 0.010 mg | 1% | |
| Vitamin D | 0.000 µg | 0% | |
| Iodine | 440,670 µg | 293780% | |
| Polyunsaturated fat (PUFA) | 0.400 g | — | |
| Monounsaturated fat | 0.300 g | — | |
| Maltose | 0.000 g | — | |
| Fructose | 0.000 g | — | |
| Sucrose | 0.000 g | — | |
| Glucose (dextrose) | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 0.000 µg | — | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →