Dulse Seaweed: Nutrition, Benefits and Risks

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


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

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


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.


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.


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.


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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