M&S Cold Pressed Sea Moss Shot: Calories, Nutrition and Health Benefits
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Perplexity An ultra-low calorie immunity shot with Irish sea moss, coconut water, and B vitamins -- just 19 calories per 100ml serving.
Quick Nutrition Facts
Per 1 Shot (100ml)
| Nutrient | Amount |
|---|---|
| Calories | 19 kcal |
| Protein | <0.1g |
| Carbohydrates | 4.5g |
| Fiber | <0.5g |
| Sugars | 4.5g |
| Fat | <0.1g |
| Salt | 0.10g |
| Vitamin C | Added |
| Vitamin B6 | Added |
| Vitamin B12 | Added |
| Vitamin B1 | Added |
| Iodine | High |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
At just 19 calories, this sea moss shot delivers a concentrated dose of iodine (essential for thyroid function) along with vitamins C, B1, B6, and B12. The coconut water base provides natural electrolytes, while ginger and lime add anti-inflammatory compounds without significant calories.
Myth Busters
MYTH #1: Sea Moss Is Just a Social Media Trend with No Real Benefits
TRUTH: Sea moss (Chondrus crispus) has been used medicinally for centuries in Ireland and the Caribbean. Peer-reviewed research confirms it is rich in minerals (calcium, iron, zinc) and contains immune-enhancing bioactive compounds. Its carrageenan content has documented prebiotic and antioxidant properties.
MYTH #2: Sea Moss Shots Are High in Calories and Sugar
TRUTH: The M&S Cold Pressed Sea Moss Shot has only 19 calories and 4.5g of natural sugars per 100ml -- less than half the sugar in the same amount of orange juice. Seaweed-based foods have low energy density and glycemic load, making them suitable for calorie-conscious diets.
MYTH #3: All Sea Moss Products Are Equally Nutritious
TRUTH: Quality varies enormously. Wild-harvested Atlantic sea moss (as sourced by M&S from the Irish coast) contains higher mineral concentrations than pool-grown alternatives. Studies show Chondrus crispus is the richest red seaweed in calcium, iron, manganese, and zinc.
MYTH #4: Sea Moss Is Unsafe Because of Carrageenan
TRUTH: The carrageenan in whole sea moss is food-grade and classified as safe by EFSA and FDA. Concerns about degraded carrageenan (poligeenan) do not apply to intact sea moss consumed as food. Whole-food sea moss also delivers fiber, protein, and minerals alongside carrageenan.
MYTH #5: You Need to Eat Large Amounts of Sea Moss to Get Benefits
TRUTH: Due to its concentrated mineral content, small amounts are effective. Research shows 4g/day of dried Irish moss contributes significantly to daily iodine needs. A single 100ml shot provides a practical, pre-measured dose without the risk of overconsumption.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Ultra-low at 19 calories per shot. Negligible fat and protein. Zero impact on daily calorie budget. |
| Muscle Gain |  | Virtually no protein (<0.1g) or calories for muscle building. Useful only as a micronutrient supplement alongside protein-rich meals. |
| Diabetes Management |  | Only 4.5g sugars. Seaweed polysaccharides may slow glucose absorption and reduce post-meal blood sugar spikes. Monitor individual response. |
| PCOS Management | | Low sugar, iodine supports thyroid function (often impaired in PCOS). B vitamins aid hormone metabolism. |
| Pregnancy Nutrition |  | Not suitable. M&S label warns against use during pregnancy/breastfeeding. NHS advises limiting seaweed to once per week during pregnancy due to excess iodine risk. |
| Viral/Flu Recovery | | Added vitamins C, B6, B12 support immune function. Sea moss compounds enhance immune response in research models. Gentle on stomach when sick. |
PERSONALIZED NUTRITION
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Blood Sugar Response to M&S Sea Moss Shot
With only 4.5g of sugars and no starch, this shot has minimal impact on blood glucose levels.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Flatten the Spike
Seaweed polysaccharides form a viscous gel that delays gastric emptying and slows glucose absorption, so the shot itself may help moderate blood sugar when consumed with a meal:
- Before breakfast -- Drink 15-30 minutes before eating to prime digestion
- With a carb-rich meal -- The soluble fiber in sea moss can slow carb absorption
- Paired with protein -- Combine with a protein snack for sustained energy
- As a mid-afternoon pick-me-up -- Low sugar alternative to juice or coffee
This ultra-low calorie shot produces a near-flat glucose response, making it suitable for blood sugar-conscious individuals.
Cultural Significance
Sea moss (Chondrus crispus), also known as Irish moss, has deep roots in Celtic and Caribbean food traditions spanning centuries.
In Ireland & the UK:
- Used since the 1800s Irish Famine as a nutrient-dense survival food
- Traditional ingredient in carrageen pudding and blancmange desserts
- Harvested along the Atlantic coast of Ireland, particularly County Clare
- M&S sources its sea moss from the cold Atlantic off the coast of Ireland
In the Caribbean:
- Jamaican "Irish moss" drink is a staple street beverage blended with milk and spices
- Used as a natural thickener in soups, drinks, and desserts across the islands
- Believed to boost energy, libido, and overall vitality in folk medicine
- Trinidad, Saint Lucia, and Barbados each have distinct preparation traditions
Global Wellness Trend:
- Over 1.3 billion views on TikTok as of 2026
- Part of the biohacking and functional foods movement
- Featured in M&S 2026 Health Trends Report as a key ingredient
Compare & Substitute
M&S Sea Moss Shot vs Similar Wellness Shots (Per 100ml)
| Nutrient | Sea Moss Shot | Ginger Shot | Wheatgrass Shot | Turmeric Shot |
|---|---|---|---|---|
| Calories | 19 kcal | 25 kcal | 15 kcal | 22 kcal |
| Carbs | 4.5g | 5.8g | 2.5g | 4.0g |
| Fiber | <0.5g | 0.2g | 0.8g | 0.3g |
| Protein | <0.1g | 0.2g | 1.0g | 0.3g |
| Fat | <0.1g | 0.1g | 0.1g | 0.5g |
| Key Micro | Iodine, B vitamins | Gingerol | Chlorophyll, Iron | Curcumin |
| Sugar | 4.5g | 5.0g | 1.5g | 3.5g |
| Best For | Thyroid & immunity | Digestion & nausea | Detox & iron boost | Anti-inflammation |
Frequently Asked Questions
How many calories are in an M&S Sea Moss Shot?
19 calories per 100ml shot. This makes it one of the lowest-calorie wellness shots available, with 4.5g carbohydrates (all from natural sugars), less than 0.1g protein, and less than 0.1g fat.
Ingredients: Coconut water (64%), apple juice, lime juice (2%), ginger juice, lemon juice, dried sea moss, spirulina concentrate, vitamin C, vitamin B6, vitamin B12, vitamin B1.
What are the health benefits of sea moss?
Key Benefits:
- Thyroid Support: High iodine content supports healthy thyroid function
- Immune Boost: Vitamins C, B6, B12 plus bioactive compounds support immunity
- Gut Health: Prebiotic fiber feeds beneficial gut bacteria
- Mineral Rich: Contains calcium, iron, zinc, and manganese
- Anti-inflammatory: Bioactive polysaccharides reduce inflammation
- Low Calorie Hydration: Coconut water base provides natural electrolytes
Can I drink this sea moss shot every day?
One 100ml shot daily is typical for wellness shots. Due to the high iodine content of sea moss, do not exceed one shot per day. If you have a thyroid condition, consult your doctor before regular use. The NHS recommends limiting seaweed-based products to moderate intake.
Who should avoid daily use:
- People with thyroid disorders (hyper/hypothyroidism)
- Those on thyroid medication
- Pregnant or breastfeeding women
- Young children
Is this sea moss shot safe during pregnancy?
No. The M&S product label explicitly states it is not suitable for pregnant or breastfeeding women. Sea moss contains concentrated iodine levels, and excessive iodine during pregnancy can disrupt thyroid function in both mother and baby.
The NHS advises limiting seaweed consumption to once per week during pregnancy due to the variable and potentially excessive iodine content.
Is sea moss good for diabetics?
Sea moss may support blood sugar management. Research shows that seaweed supplementation can lower fasting and post-meal blood glucose in type 2 diabetes patients. The carrageenan in sea moss inhibits carbohydrate-digesting enzymes, potentially reducing glucose spikes.
With only 4.5g sugars per shot, the glycemic impact is minimal. However, always consult your healthcare provider before adding it to a diabetes management plan.
How does sea moss support gut health?
Research shows that dietary supplementation with Chondrus crispus increased beneficial Bifidobacterium breve by 4.9-fold while reducing pathogenic bacteria. The prebiotic polysaccharides in sea moss feed beneficial gut bacteria, increase production of short-chain fatty acids (butyric, propionic, acetic acid), and support overall gut microbiome diversity.
Track your meals with NutriScan app to see how wellness shots fit your personal nutrition goals.
