Sea Moss Nutrition Facts: Calories, Minerals & Health Benefits
Quick Nutrition Facts
Serving Size: 100g (raw)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 5 kcal | 0.25% |
| Carbohydrates | 0.6g | 0.2% |
| Fiber | 1.3g | 5.2% |
| Protein | 0.2g | 0.4% |
| Fat | 0.02g | 0.03% |
| Iodine | 47-116 mg | 31,000-77,000% |
| Calcium | 72 mg | 7.2% |
| Magnesium | 144 mg | 36% |
| Iron | 8.9 mg | 49% |
| Sodium | 67 mg | 2.9% |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Sea moss is extremely low in calories but exceptionally high in iodine—just 100g can provide over 300 times your daily iodine needs. The majority of edible seaweeds have been reported to contain heavy metals in safe amounts, but testing products for contamination is crucial. Use sea moss sparingly as a mineral supplement, not a daily staple.
Myth Busters
MYTH #1: Sea moss contains 92 out of 102 minerals the body needs
TRUTH: Sea moss contains approximately 15-20 major minerals, not 92. Studies analyzing mineral content in macroalgae show it's rich in iodine, calcium, magnesium, potassium, and iron—but the "92 minerals" claim is marketing hype without scientific basis. The human body needs about 60 minerals, and no single food contains them all.
MYTH #2: Sea moss is safe to consume daily in large amounts
TRUTH: Daily consumption can be dangerous due to extremely high iodine content. Research shows 4 grams per day of dehydrated Irish moss contributes 25.7% of children's daily iodine intake. Excessive iodine (>1,100 mcg/day) can cause thyroid dysfunction, including hyperthyroidism or hypothyroidism. Limit to 1-2 tablespoons (dried) 2-3 times per week maximum.
MYTH #3: All sea moss products are safe and free from contamination
TRUTH: Seaweeds can accumulate heavy metals and iodine at potentially harmful levels. Products vary widely in iodine content (47-116 mg/100g), and some may contain arsenic, cadmium, or lead. Always purchase from reputable suppliers who test for heavy metals and provide certificates of analysis. Location of harvest significantly impacts safety.
MYTH #4: Sea moss gel retains all the minerals of raw sea moss
TRUTH: Sea moss gel (made by soaking and blending) is diluted with water, reducing mineral concentration by 80-95%. While easier to consume, gel form contains far fewer minerals per serving than dried sea moss. You'd need 4-5 times more gel to match dried powder's nutritional value. The "92 minerals" claim is even less accurate for gel.
MYTH #5: Sea moss is a complete protein source
TRUTH: Sea moss contains only 0.2g protein per 100g raw (about 2g per 100g dried)—far from a complete protein. It lacks several essential amino acids and provides negligible protein compared to spirulina (65g/100g) or chlorella (50g/100g). Sea moss is a mineral supplement, not a protein source.
MYTH #6: Brown seaweeds (kelp) and red seaweeds (Irish moss) are equally safe
TRUTH: Caution against consumption of brown seaweeds (kelps) is required as even small amounts can have antithyroid actions. Irish moss (red algae) generally has lower iodine than brown kelps, but both can exceed safe limits. Product labeling may be insufficient, making independent testing essential.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 5 calories per 100g with high mineral content. Fiber (1.3g) supports satiety. However, minimal calories mean minimal nutrition. |
| Muscle Gain |  | Only 0.2g protein per 100g—essentially no muscle-building value. Use spirulina or chlorella instead for plant-based protein. |
| Diabetes Management |  | Zero impact on blood sugar (0.6g carbs). However, thyroid dysfunction from excess iodine can affect blood sugar control. |
| PCOS Management |  | Thyroid health is critical for PCOS. Excessive iodine can worsen PCOS symptoms. Use cautiously, 1-2 times weekly maximum. |
| Pregnancy Nutrition | | Not recommended during pregnancy. Excessive iodine can cause fetal thyroid dysfunction. Pregnant women need 220 mcg/day; 1g sea moss can provide 470-1,160 mcg. |
| Viral/Flu Recovery | | Seaweeds have antioxidant, anti-inflammatory properties that may support immune function. High mineral content beneficial, but thyroid risks remain. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Cultural Significance
Sea moss (Irish moss, Chondrus crispus) has been harvested along the rocky Atlantic coasts of Europe and North America for centuries, with documented use in Ireland during the 1800s potato famine as a survival food.
In Traditional Medicine:
- Irish/Caribbean tradition: Used as a thick beverage or gel for respiratory health and digestive issues
- Jamaican culture: Sea moss drink with sweetened condensed milk is a popular tonic
- Coastal communities: Harvested sustainably as a carrageenan source (food thickener)
Modern Global Perspective:
- Market explosion: Sea moss supplements grew 300%+ since 2019 due to social media wellness trends
- Economic importance: Global seaweed market valued at $16.7 billion (2023), with Irish moss representing a small fraction
- Sustainability concerns: Wild-harvesting depletes coastal ecosystems; farmed sea moss is more sustainable
- Carrageenan industry: Irish moss is a primary source of carrageenan (E407), used as a thickener/stabilizer in foods
Compare & Substitute
Sea Moss vs Similar Seaweed Supplements (Per 100g Dried)
| Nutrient | 🌊 Sea Moss | 💚 Spirulina | 💚 Chlorella | 🌿 Kelp |
|---|---|---|---|---|
| Calories | 24 kcal | 290 kcal | 275 kcal | 43 kcal |
| Carbs | 6g | 24g | 23g | 10g |
| Fiber | 13g | 3.6g | 10g | 1.3g |
| Protein | 2g | 57g | 50g | 1.7g |
| Fat | 0.2g | 7.7g | 14g | 0.6g |
| Iodine | 470-1,160 mcg | 2-10 mcg | 5-15 mcg | 1,500-8,000 mcg |
| Calcium | 720 mg | 120 mg | 221 mg | 168 mg |
| Iron | 89 mg | 28.5 mg | 130 mg | 2.9 mg |
| Best For | Iodine boost (use cautiously) | Protein, vitamin B12, antioxidants | Detox, vitamin B12, high iron | Thyroid support (medical supervision) |
Frequently Asked Questions
Does sea moss really contain 92 minerals?
No, this is a marketing myth. Sea moss contains approximately 15-20 major minerals, including iodine, calcium, magnesium, potassium, iron, and zinc. Studies analyzing mineral content in macroalgae confirm it's nutrient-dense but doesn't contain 92 minerals. The human body needs about 60 minerals total, and no single food provides them all. Sea moss is rich in certain minerals, particularly iodine (which can be dangerous in excess).
Is sea moss safe for thyroid health?
Use with extreme caution. Sea moss contains 47-116 mg iodine per 100g (dried), which is 31,000-77,000% of the daily value. Research shows just 4 grams of dehydrated Irish moss provides 25.7% of children's daily iodine. Excessive iodine can cause thyroid dysfunction—both hyperthyroidism and hypothyroidism. If you have thyroid conditions (hypothyroidism, hyperthyroidism, Hashimoto's, Graves' disease) or take thyroid medication, consult your doctor before using sea moss. Even small amounts of brown seaweeds can have antithyroid actions.
How many calories are in sea moss?
Raw: 5 calories per 100g (about 3.5 ounces) Dried: ~24 calories per tablespoon (10g) Gel (diluted): ~1-2 calories per tablespoon
Sea moss is extremely low in calories, making it a negligible energy source. Its value is in minerals (especially iodine), not calories or macronutrients. Most people consume 1-2 tablespoons of gel daily, providing only 2-4 calories but potentially dangerous amounts of iodine.
Can sea moss help with weight loss?
Very minimal direct effect. Sea moss contains only 5 calories per 100g and 1.3g fiber, which may slightly support satiety. However, there's no scientific evidence that sea moss directly promotes weight loss. Seaweeds provide minerals, vitamins, and fiber, but weight loss requires a calorie deficit achieved through diet and exercise. Some claim sea moss "boosts metabolism" via thyroid support, but excessive iodine can harm thyroid function, potentially causing weight gain. Don't rely on sea moss for weight loss—focus on whole foods and calorie management.
What are the risks of heavy metal contamination in sea moss?
Heavy metal contamination is a real concern. Seaweeds can accumulate heavy metals from ocean pollution, including arsenic (especially inorganic forms), cadmium, and lead. Risk factors include:
- Harvest location: Polluted waters increase contamination
- Product quality: Untested supplements may exceed safe limits
- Brown vs. red seaweeds: Brown kelps generally accumulate more arsenic
How to minimize risk:
- Buy from reputable suppliers who provide third-party testing certificates (heavy metals, iodine content)
- Look for products harvested from clean, tested waters (Iceland, Norway, Ireland)
- Avoid excessive consumption (limit to 1-2 tablespoons dried sea moss 2-3x per week)
- Choose Irish moss (red algae) over brown kelps if concerned about arsenic
Is sea moss gel better than dried sea moss powder?
Dried powder is more concentrated; gel is more convenient but diluted.
Dried Sea Moss Powder:
- Pros: Highly concentrated minerals, longer shelf life, precise dosing
- Cons: Requires mixing, may have seaweed taste
- Minerals: 470-1,160 mcg iodine per 10g (1 tbsp)
Sea Moss Gel (blended with water):
- Pros: Easier to consume, smoother texture, versatile (smoothies, sauces)
- Cons: 80-95% water dilution, shorter shelf life (refrigerated 2-3 weeks), mineral content unclear
- Minerals: Unknown—typically 50-100 mcg iodine per tablespoon (estimate)
Verdict: Dried powder is better for those who want specific mineral dosing and can tolerate the taste. Gel is more convenient but makes it harder to track iodine intake, increasing overdose risk. Always follow serving size recommendations regardless of form.
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