Kelp Noodle Recipes And Nutrition Info

Last Update: July 13, 2023

Does the thought of having people over for dinner leave you in a cold sweat? Does the task of finding something—anything—that can please Paleo eaters and also draw raves from raw foodies keep you up at night?

Finding a meal that accommodates all dietary preferences, intolerances and allergies is no easy task. But don’t panic! Kelp noodles are nutritious and they are here to help.

Kelp noodles are just as remarkable for what they don’t have as what they do. With only three ingredients—kelp, sodium alginate (a type of salt made from seaweed) and water—they are free from the eight most common allergens and compatible with almost all dietary restrictions. Even the sodium content is remarkably low, with less than 50 grams in a half cup. These noodles also have plenty of minerals as well—think calcium, iron and iodine.

Kelp noodle nutrition and health benefits

Kelp is a brown seaweed native to Japan. A healthy food in its own right, kelp has antioxidant and anti-inflammatory abilities and is rich in disease-fighting phytonutrients that help support your immune system. It’s also a good source of calcium, an important mineral for bones, muscles, and nerve function. Some studies have indicated that kelp could even help prevent some cancers.

Plus, you and your fellow diners might end your meal with a slightly boosted metabolism. Kelp noodles are a source of iodine, an important mineral for your thyroid. The thyroid controls, among other things, your metabolism and keeping it well supplied with iodine helps with weight control. It also helps reduce water retention and regulate your temperature—added bonuses on those hot summer days.

Kelp noodle nutrition facts

Let’s take a look at what you’re getting in one 4-ounce serving of kelp noodles:

  • Calories: 6 calories
  • Fat: 0g
  • Sodium: 65mg
  • Total Carbohydrate: 3g
  • Dietary Fiber: 1g
  • Sugar: 0g

What do kelp noodles taste like?

Back to dinner: As healthy as kelp is, it does have a very pronounced oceanic taste. But not kelp noodles! They have almost no flavor of their own, so they work well in all sorts of dishes.

Cooking with kelp noodles

Now that we’ve learned the ins and outs of kelp noodle nutrition, what can you do with them? If you prefer your noodles crispier (almost like a bean sprout), they can be eaten right out of the package after a quick rinse. To soften them up, soak them in an acidic liquid or sauce for 15-20 minutes. Their ability to soak up any flavor you throw at them makes them ideal for just about anything: Think soups, salads, spring rolls, stir fry, and anywhere you would use pasta.

Kelp noodle recipes

Looking for more ways to incorporate kelp noodles into your meals? Get inspired with these easy recipes:

Kelp Noodles with Avocado Cream Sauce

Creamy avocados, basil, and spinach create a create light, summery sauce for gluten-free kelp noodles. Bonus—it comes together in just 5 minutes!

Shrimp and Kelp Noodle Spring Rolls

On a hot summer day, there’s nothing more satisfying than a fresh spring roll filled with seasonal vegetables and seafood. A sweet dipping sauce made with almond butter and fresh ginger takes things over the top.

Kelp Noodle Jap Chae Stir Fry

We’ve updated a quick Korean noodle stir fry for Paleo tastes by subbing in kelp noodles for rice noodles. This dish still retains all the flavor, with far fewer carbs and calories!

The only question now is what to make for dessert.

Photo credit: Paul Delmont

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Kathryn Bloxsom

Kathryn Bloxsom is a Registered Dietitian and food blogger who will travel to the ends of the earth to find a tasty meal. Believing that healthy should taste good, she is an advocate for real food and and believes that the foods we eat can change us and the world. Check out her blog at

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