Dried Kelp
* Calorie value is measured per serving weight shown
Nutrition (per 100g)
Common Serving Sizes
How long to burn 77 kcal
Approximate exercise time to burn the 77 kcal in each 100g:
About Dried Kelp
The most common dried brown algae; rich in iodine and alginate; a base for soup and cold dishes.
Health Benefits of Dried Kelp
Iodine among the highest of common foods
Dried kelp (海带) holds ~2000-3000µg iodine per 100g - one of the most convenient dietary iodine sources. China was once a high-iodine-deficiency area, and kelp and its products have helped improve national iodine status. A bowl of kelp-rib soup (~10g dried, 60-80g soaked) already exceeds the daily iodine need.
Soaking and de-fishing tip
The white frost on dried kelp is mannitol, a natural component, not spoilage. Rinse off surface grit in cold water, then soak 2-4 hours in plenty of cold water until fully expanded. Blanch 1-2 minutes to remove the fishiness; blanched kelp suits cold dishes, braising and soup. Soaked kelp is only ~15-20 kcal/100g by wet weight.
Kelp-rib soup - a national soup
One of the most common home soups: soak the kelp, cut into pieces, stew with pork ribs and ginger 1-1.5 hours - the kelp absorbs the meat savour, turning soft and rich, the broth clear and fragrant. Kelp also works shredded in cold dishes (with garlic and vinegar), in kelp-tofu miso soup, or as a hotpot item.