KOMBU – or KELP
Laminaria digitata
When you think of seaweeds, Atlantic Kombu (also called kelp or oarweed or simply kelp) is probably one of the first species that spring to mind. Either washed up on the beach in huge amounts after a storm, or in its natural habitat when snorkeling or diving.
This large dark-brown species can form enormous kelp forests, analogous to the rainforests found in the tropics. These kelp forests harbour a rich biodiversity that serve as important fish nurseries and provide an abundance of food for a wealth of creatures such as crabs and lobsters.
To find out how to cook with Kombu, click here
Nutritional benefits
Kombu forms a white crystalline substance on its surface during the drying process. This is the sugar mannitol, which gives it its specific taste. (care needs to be taken not to eat too much of it, especially when you have an overactive thyroid function). It is very low in fat (1%) and is an excellent source of the vitamin-B complex. It is also particularly rich in iodine, calcium, magnesium and potassium.
Typical Nutritional value per 100g dry weight
| Kombu | Content | % RDA |
| Energy | 589 kJ | - |
| Energy | 140 kCal | - |
| Moisture | 9.9 g | - |
| Protein | 8.7 g | - |
| Carbohydrates | 24 g | - |
| of which sugars | 0 g | - |
| Dietary Fiber | 33.2 g | - |
| Fat, total | 1.1 g | - |
| Saturated fat | 0.3 g | - |
| Mono unsaturated fat | 0.19 g | - |
| poly unsaturated fat | 0.21 g | - |
| Sodium | 2300 mg | - |
| Magnesium | 700 mg | 187% |
| Phosphorus | 120 mg | 17% |
| Potassium | 4600 mg | - |
| Calcium | 800 mg | 100% |
| Manganese | 0.4 mg | 20% |
| iron | 5.9 mg | 42% |
| Copper | 0.4 mg | 40% |
| Zinc | 3.9 mg | 39% |
| Iodine | 433 mcg | 289% |
| Vitamin A – retinol | 20 mcg | 3% |
| Vitamin D – calciferol | 2 mcg | 40% |
| Vitamin E – tocopherols | 0.5 mg | 4% |
| Vitamin B3 – niacin | 2.9 mg | 18% |
| Vitamin B7 – biotin (H) | 32 mcg | 64% |
Health benefits
Many human health benefits have been contributed to various compounds in Kombu (for instance Fucoidan, Mannitol, Laminaran) and new benefits are continuously being discovered. Here is a summary*:
- Antiviral properties
- Anti-HIV properties
- Anti-oxidative properties
- Anti-inflammatory agent
- Antibacterial properties against E. coli and Staphylococcus
- Reduction of cholesterol
- Anti-oxidative properties
- Stimulation of immuno system
- Prevents Alzheimer
- Anti-inflammatory agent
- Decrease of systolic blood pressure
- Protection against irradiation
- Help in wound repairs