Dulse seaweed is a low-calorie food that's high in iron and has some protein.

Image Credit: marilyna/iStock/GettyImages

In This Article

    Nutrition
  
    Benefits
  
    Risks
  Dulse is an edible seaweed. Sometimes called "sea parsley," reddish-purple dulse is available dehydrated or fresh and is usually packed in salt. After being rehydrated for 5 to 10 minutes in water or rinsed to remove excess salt, dulse can be baked, stir-fried or added to soups and salads.

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 Dulse has nutritional value because it's low in calories and has some protein. It also has a decent amount of plant-based iron in it.

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  Dulse Nutrition

According to the USDA, a 1/4-cup serving of dulse seaweed will give you:

​Calories​:​ 38 ​​Total fat​:​ 0 g​​Saturated fat​:​ 0 g​​Trans fat​:​ 0 g ​​Cholesterol​:​ 0 mg ​​Sodium​:​ 243 mg ​​Total carbs​:​ 6 g​​Dietary fiber​:​ 4 g​​Sugar​:​ 0 g ​​Protein​:​ 4 g

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 Dulse Macros

​​Total fat​:​ A 1/4-cup serving of dulse seaweed has 0 grams of total fat. ​​Carbohydrates​:​ A 1/4-cup serving of dulse seaweed has 6 grams of carbs, which includes 4 grams of fiber. ​​Protein​:​ A 1/4-cup serving of dulse seaweed has 4 grams of protein.

Vitamins, Minerals and Other Micronutrients

​​Iron​:​ 22% Daily Value (DV) ​​Vitamin A​:​ 3% DV ​​Calcium:​ 2% DV

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 Dulse Benefits

  1. It’s a Good Source of Iron Iron is a mineral that’s needed for healthy blood, and it allows oxygen to be transported throughout the body, according to the Harvard T.H. Chan School of Public Health. A 1/4 cup serving of dulse seaweed flakes will give you 4 milligrams of iron, which is 22 percent of your daily recommended value.

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    Advertisement Nonheme iron, the type found in dulse, is not readily absorbed by the body, though you can increase the amount you absorb by eating it with foods high in vitamin C, per the Harvard T.H. Chan School of Public Health. Tip Try adding dulse to stews that have tomatoes or adding oranges into dulse salads.

  2. It’s Low in Calories and Has Some Protein Dulse is a low-calorie food, with a 1/4-cup serving only giving you 38 calories. Dulse also has 4 grams of protein which is about 8 percent of the daily recommended value. This makes it a nutrient-dense addition to your diet.

    Advertisement Risks of Eating Dulse Seaweed Watch Out for the Sodium If you are concerned about eating too much sodium, you may need to limit how much dulse you eat per day. Eating 1/4-cup of the seaweed provides you with 243 milligrams of sodium, or 11 percent of the daily value advised for adults. Eating too much sodium is linked to a higher risk of heart disease and stroke, and adults should limit the amount they take in to 2,300 milligrams per day, according to the USDA 2020-2025 Dietary Guidelines for Americans.

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    references

       Recipetips.com: Dulse Seaweed

   The Splendid Table: Seaweed -- It's Not Just for Wrapping Sushi

   Maine Coast Sea Vegetables: Nutritional Analysis of Maine Coast Sea Vegetables

   Linus Pauling Institute: Iodine

   University of Maryland Medical Center: Vitamin B-6 (Pyridoxine)

   University of Maryland Medical Center: Iron

   Linus Pauling Institute: Potassium

   Centers for Disease Control and Prevention: Most Americans Should Consume Less Sodium

   Harvard T.H. Chan School of Public Health: Iron

   USDA MyFoodData: Rising Tide Sea Vegetables - Dulse

   USDA: 2020-2025 Dietary Guidelines for Americans

    references

       Recipetips.com: Dulse Seaweed

   The Splendid Table: Seaweed -- It's Not Just for Wrapping Sushi

   Maine Coast Sea Vegetables: Nutritional Analysis of Maine Coast Sea Vegetables

   Linus Pauling Institute: Iodine

   University of Maryland Medical Center: Vitamin B-6 (Pyridoxine)

   University of Maryland Medical Center: Iron

   Linus Pauling Institute: Potassium

   Centers for Disease Control and Prevention: Most Americans Should Consume Less Sodium

   Harvard T.H. Chan School of Public Health: Iron

   USDA MyFoodData: Rising Tide Sea Vegetables - Dulse

   USDA: 2020-2025 Dietary Guidelines for Americans

    Dulse seaweed is a low-calorie food that’s high in iron and has some protein. Image Credit: marilyna/iStock/GettyImages

Image Credit: marilyna/iStock/GettyImages

  • Nutrition

  • Benefits

  • Risks

  • ​​Saturated fat​:​ 0 g​​Trans fat​:​ 0 g

  • ​​Dietary fiber​:​ 4 g​​Sugar​:​ 0 g

Try adding dulse to stews that have tomatoes or adding oranges into dulse salads.

      Recipetips.com: Dulse Seaweed
    
      The Splendid Table: Seaweed -- It's Not Just for Wrapping Sushi
    
      Maine Coast Sea Vegetables: Nutritional Analysis of Maine Coast Sea Vegetables
    
      Linus Pauling Institute: Iodine
    
      University of Maryland Medical Center: Vitamin B-6 (Pyridoxine)
    
      University of Maryland Medical Center: Iron
    
      Linus Pauling Institute: Potassium
    
      Centers for Disease Control and Prevention: Most Americans Should Consume Less Sodium
    
      Harvard T.H. Chan School of Public Health: Iron
    
      USDA MyFoodData: Rising Tide Sea Vegetables - Dulse
    
      USDA: 2020-2025 Dietary Guidelines for Americans