Kelp (Laminaria, Seaweed)
LAMINARIA (SEAWEED)
This section includes laminaria (Laminaria spp.), although colloquially it is not classified as a vegetable. Botanically, it belongs to the lower plants (class Phaeophyceae; brown algae) and lacks the differentiated morphological structures typical of higher plants, such as roots, stems, leaves, flowers, and fruits. Its body consists of rhizoids and a thallus, the latter of which is the primary edible portion (for further terminological clarification regarding “Vegetables” and “Fruits,” refer to the section Your Healthy Diet).
Laminaria (kelp) serves as a concentrated source of vitamins and mineral elements, specifically iodine, boron, and bromine.
It is notable for its concentration of vitamin K (phylloquinone) (55.0% of the Daily Value [DV] per 100 g), vitamin D (ergocalciferol) (48.0%), folate (45.0%), vitamin B12 (cyanocobalamin) (33.3%), pantothenic acid (12.8%), vitamin B2 (riboflavin) (11.8%), and vitamin C (ascorbic acid) (9.3%).
Laminaria contains fucoxanthin (178.0–468.0 mcg per 100 g), a carotenoid of the xanthophyll group specific to brown algae (Phaeophyceae), as well as golden and diatom algae. Fucoxanthin selectively induces the expression of thermogenin (uncoupling protein 1, UCP1) within the mitochondria of white adipose tissue adipocytes. This protein, originally identified in brown adipose tissue, facilitates non-shivering thermogenesis (heat production). While the human body predominantly accumulates white adipose tissue, which typically lacks thermogenic capacity, fucoxanthin enables these cells to acquire brown-like thermogenic properties. This metabolic shift increases lipid oxidation to meet elevated energy requirements. While the anti-obesity effects of fucoxanthin have been clinically demonstrated in murine models (showing an 11.0% greater reduction in adipose mass compared to control groups), it represents a potent prospective agent for weight management in humans.
Furthermore, the antineoplastic (antitumor) properties of fucoxanthin are currently the subject of intensive pharmacological investigation.
The predominant mineral elements are: iodine (2033.3% DV per 100 g), boron (446.4%), bromine (410.0%), vanadium (306.3%), silicon (170.0%), cobalt (150.0%), arsenic (91.7%), strontium (56.3%), chlorine (45.9%), magnesium (30.9%), cadmium (28.0%), sodium (21.0%), iron (20.5%), lithium (19.6%), calcium (17.6%), sulfur (13.4%), copper (13.0%), and zinc (10.3%).
Laminaria contains phytosterols (27.1% DV), with fucosterol (25.5%) as the primary constituent.
The polysaccharide profile is dominated by algal pectin substances—alginates (75.0% DV). Starch (0.03 g per 100 g) and sucrose (0.01 g) are present only in trace amounts.
The total purine base content per 100 g constitutes 5.0% of the daily allowance.
The concentration of oxalic acid is negligible (1.5 mg per 100 g), representing 0.4% of the maximum tolerable daily intake.
It is critical to note that laminaria possesses a high capacity for the bioaccumulation of toxic trace and ultratrace elements, specifically arsenic (91.7% DV), strontium (56.3%), and cadmium (28.0%).
Calories per 100 g: 18 kcal
Water per 100 g: 81.58 g
Ash per 100 g: 6.61 g
Water per 100 g: 81.58 g
Ash per 100 g: 6.61 g
CHEMICAL COMPOSITION
Vitamins, macro- and microelements, nutrients per 100 g
VITAMINS
| Name | Content, mass fraction per 100 g of product | % of daily requirement | |
| in figures | visually* | ||
| Vitamin B1 (thiamine) | 0.050-0.210 mg | 7.6 |  |
| Vitamin B2 (riboflavin) | 0.150-0.320 mg | 11.8 |  |
| Vitamin B5 (pantothenic acid) | 0.640 mg | 12.8 | |
| Vitamin B6 (pyridoxine) | 0.0-0.010 mg | 0.3 |  |
| Vitamin B9 (folic acid) | 180.0 mcg | 45.0 |  |
| Vitamin B12 (cyanocobalamin) | 1.0 | 33.3 |  |
| Vitamin C (ascorbic acid) | 3.0-10.0 mg | 9.3 | |
| Vitamin E (alpha-tocopherol) | 0.87 mg | 5.8 | |
| Beta-tocopherol | 0.0 mg | 0.0 | |
| Gamma-tocopherol | 0.83 mg | 5.5 | |
| Delta-tocopherol | 0.0 mg | 0.0 | |
| Vitamin D (ergocalciferol) | 2.4 mcg | 48.0 | |
| Vitamin PP (nicotinic acid) | 0.470-1.500 mg | 4.9 | |
| Vitamin K (phylloquinone) | 66.0 mcg | 55.0 |  |
| Biotin | 3.0 | 6.0 | |
| Beta-carotene | 63.0-336.0 mcg | 4.0 | |
| Alpha-carotene | 0.0 | 0.0 | |
| Lutein + zeaxanthin | 62.0 | 1.0 | |
| Beta-cryptoxanthin | 0.0 | 0.0 | |
| Lycopene | 0.0 | 0.0 | |
| Fucoxanthin | 178.0-468.0 mcg | 5.4 | |
| Violaxanthin | 110.0 μg | 2.2 | |
| Choline | 6.2-12.8 mg | 1.9 | |
| Betaine trimethylglycine | 0.0 mg | 0.0 | |
| Methylmethionine sulfonium (vitamin U) | 0.0 | 0.0 | |
* Full jug – 100% of the daily requirement; empty – 0-1% of the daily requirement.
MINERAL ELEMENTS
Macronutrients
| Name | Content, mass fraction per 100 g of product | % of daily requirement | |
| in numbers | Visually | ||
| Potassium | 89.0-171.3 mg | 5.2 | |
| Calcium | 168.0-220.0 mg | 17.6 |  |
| Silicon | 51.0 mg | 170.0 |   |
| Magnesium | 121.0-126.0 mg | 30.9 | |
| Sodium | 233.0-312.0 mg | 21.0 | |
| Sulfur | 134.0 mg | 13.4 | |
| Phosphorus | 42.0 mg | 5.3 | |
| Chlorine | 1056.0 mg | 45.9 | |
Trace elements and ultra-trace elements
| Name | Content, mass fraction per 100 g of product | % of daily requirement | |
| in numbers | Visually | ||
| Aluminum | 580.0-620.0 μg | 1.6 | |
| Boron | 225.0-400.0 μg | 446.4 | |
| Bromine | 3400.0-13000.0 mcg | 410.0 | |
| Vanadium | 85.0-160.0 μg | 306.3 | |
| Germanium | 25.0 | 6.3 | |
| Iron | 2.85-3.30 mg | 20.5 | |
| Iodine | 2500.0-3600.0 mcg | 2033.3 | |
| Cadmium | 1.4 | 28.0 | |
| Cobalt | 15.0 | 150.0 | |
| Lithium | 7.7-31.4 μg | 19.6 | |
| Manganese | 120.0-200.0 μg | 8.0 | |
| Copper | 130.0 | 13.0 | |
| Molybdenum | 1.6-9.6 μg | 8.0 | |
| Arsenic | 7.0-15.0 μg | 91.7 |  |
| Nickel | 0.2-8.3 μg | 2.8 | |
| Rubidium | 6.0-10.0 μg | 8.0 | |
| Selenium | 0.70 μg | 1.1 | |
| Strontium | 200.0-700.0 μg | 56.3 | |
| Thallium | 0.04 μg | 2.0 | |
| Titanium | 54.0-60.0 μg | 6.7 | |
| Fluorine | 340.0 μg | 8.5 | |
| Chromium | 0.5 μg | 1.0 | |
| Zinc | 1230.0 mcg | 10.3 | |
PROTEINS AND AMINO ACIDS
| Name | Content, mass fraction per 100 g of product | % of daily value | |
| in figures | Visually | ||
| Total protein content | 1.68 g | 2.1 | |
| Essential amino acid content | 0.508 g | 2.3 | |
| Content of replaceable amino acids | 0.975 g | 1.7 | |
Essential amino acids
| Acid name | Content, g per 100 g of product | % of daily requirement | |
| In figures | Visually | ||
| Valine | 0.072 | 2.9 | |
| Histidine | 0.024 | 1.1 | |
| Isoleucine | 0.076 | 3.8 | |
| Leucine | 0.083 | 1.8 | |
| Lysine | 0.082 | 2.0 | |
| Methionine | 0.025 | 1.4 | |
| Threonine | 0.055 | 2.3 | |
| Tryptophan | 0.048 | 4.8 | |
| Phenylalanine | 0.043 | 1.4 | |
Non-essential amino acids
| Acid name | Content, g per 100 g of product | % of daily requirement | |
| in numbers | Visually | ||
| Alanine | 0.122 | 1.8 | |
| Arginine | 0.065 | 1.1 | |
| Aspartic acid | 0.125 | 1.0 | |
| Glycine | 0.100 | 2.9 | |
| Glutamic acid | 0.268 | 2.0 | |
| Proline | 0.073 | 1.6 | |
| Serine | 0.098 | 1.2 | |
| Tyrosine | 0.026 | 0.9 | |
| Cystine | 0.098 | 5.4 | |
FATS AND FATTY ACIDS
| Name | Content, mass fraction per 100 g of product | % of daily allowance | |
| in figures | Visually | ||
| Total fat content | 0.56 g | 0.6 | |
| Unsaturated fatty acid content | 0.134 g | 0.3 | |
| Omega-3 unsaturated fatty acid content | 0.012 g | 1.2 | |
| Omega-6 unsaturated fatty acid content | 0.032 g | 0.3 | |
| Saturated fatty acid content | 0.227 g | 0.9 | |
Unsaturated fatty acids
| Acid name | Content, g per 100 g of product |
| Palmitoleic C 16:1 (omega-7) | 0.004 g |
| Oleic C 18:1 (omega-9) | 0.086 |
| Linoleic C 18:2 (omega-6) | 0.020 |
| Linolenic C 18:3 (omega-3) | 0.004 g |
| Stearidonic acid C 18:4 (omega-3) | 0.004 g |
| Gadoleic C 20:1 (omega-11) | 0.0 |
| Arachidonic C 20:4 (omega-6) | 0.012 g |
| Eicosapentaenoic C 20:5 (omega-3) | 0.004 g |
| Erucic acid C 22:1 (omega-9) | 0.0 |
| Clupanodonic acid C 22:5 (omega-3) | 0.0 |
| Docosahexaenoic C 22:6 (omega-3) | 0.0 |
| Nervonic acid C 24:1 (omega-9) | 0.0 |
Saturated fatty acids
| Acid name | Content, g per 100 g of product |
| Capric acid C 10:0 | 0.0 |
| Lauric C 12:0 | 0.0 g |
| Myristic acid C 14:0 | 0.031 g |
| Palmitic acid C 16:0 | 0.110 g |
| Stearic acid C 18:0 | 0.086 g |
| Arachidic C 20:0 | 0.0 g |
| Behenic C 22:0 | 0.0 g |
| Lignoceric acid C 24:0 | 0.0 |
Sterols
| Name | Content, mass fraction per 100 g of product | % of daily requirement | |
| in numbers | Visually | ||
| Total phytosterols | 6.62-23.2 mg | 27.1 | |
| Fucosterol | 5.5-22.5 mg | 25.5 | |
| Brassicasterol | 0.2-0.3 mg | 0.5 | |
| Campesterol | 0.0 mg | 0.0 | |
| Beta-sitosterol | 0.4-0.7 mg | 1.4 | |
| Stigmasterol | 0.0 mg | 0.0 | |
| Cholesterol | 0.0 mg | 0.0 | – |
CARBOHYDRATES
| Name | Content, mass fraction per 100 g of product | % of daily allowance | |
| in numbers | Visually | ||
| Total carbohydrate content | 9.57 g | 2.7 | |
| Mono- and disaccharides | 0.6 g | 1.2 | |
| Glucose | 0.4 | 4.0 | |
| Fructose | 0.02 g | 0.06 | |
| Galactose | 0.0 g | 0.0 | |
| Sucrose | 0.01 g | – | – |
| Lactose | 0.0 g | 0.0 | |
| Starch | 0.03 g | – | – |
| Maltose | 0.0 | – | – |
| Fiber | 1.3 | 5.2 | |
| Pectin (alginates) | 2.8-4.4 g | 75.0 |  |
PURINE BASES
| Name | Content, mass fraction per 100 g of product | % of daily requirement | |
| in numbers | Visually | ||
| Purine content | 5.0 mg | 5.0 | |
OXALIC ACID
| Name | Content, mass fraction per 100 g of product | % of maximum daily intake | |
| in figures | visually | ||
| Oxalic acid content | 1.5 mg | 0.4 | |