Last updated on October 5, 2026
Are you confused about sea moss nutrition facts? You’re not alone!
Sea moss is one of the most talked-about superfoods on the American market, and comparing nutrition information can get confusing. A raw seaweed, a prepared gel, and a supplement each have their own serving and nutrient profile. Knowing which one you’re looking at makes the numbers much more useful!
At Organics Nature, we’ve been creating health and wellness products with the finest wildcrafted organic sea moss since long before the buzz. We believe our customers are owed detailed nutritional information about the supplements they’re purchasing.
So, we’d like to make those numbers easy to understand. Here’s what actually is in sea moss: its detailed nutrition facts and nutritional benefits, with a practical look at raw Irish moss and our ready-made gel.
Sea Moss Nutrition Facts
Irish sea moss, scientifically known as Chondrus crispus, is a red alga that naturally grows along northern Atlantic coasts. Sea moss also refers to other red seaweeds: Organics Nature’s wildcrafted Saint Lucian raw sea moss and gel use Eucheuma cottonii. Our capsules, gummies, and collagen powders use Chondrus crispus.
Although it has its own specificities, sea moss shares nutrient groups with edible seaweeds like kelp, nori, and wakame. The USDA raw Irish moss entry gives the following averages for 2 tablespoons (10 g) of raw Chondrus crispus:
- Calories: 4.9
- Fat: 0.016 g
- Cholesterol: 0 mg
- Sodium: 6.7 mg
- Carbohydrates: 1.229 g
- Fiber: 0.13 g
- Sugar: 0.061 g
- Protein: 0.151 g
Looking for the numbers on our ready-made gel? Organics Nature Mango Pineapple Sea Moss Gel has a 2-tablespoon (30 g) serving with 10 calories, 2 g carbohydrate, 1 g total sugar, 0 g added sugar, 0 g fat, 0 g fiber, and 0 g protein on its Nutrition Facts label. Each serving carries at least 1,000 mg sea moss. Its simple recipe combines wildcrafted Saint Lucian sea moss, real mango, pineapple, and filtered water. Choose these product figures when enjoying this jar; the raw Irish moss table above describes a different food and portion.
Nutritional information varies by seaweed species, growing conditions, and preparation. Seaweeds absorb elements from the waters where they grow. We choose wildcrafted Saint Lucian sea moss for its natural marine origin and whole-leaf character. Before buying sea moss gel, check that product’s nutrition label so you can choose the portion that fits your routine.
Related article: What’s the difference between real and fake sea moss?
Organics Nature’s Mango Pineapple Sea Moss Gel comes with clear nutrition information and a simple ingredient list. Small batches, wildcrafted sea moss, and real fruit make this an easy addition to your favorite meals!
What is in Sea Moss Exactly?
The nutrition label gives us general information about a particular sea moss food. But what is Chondrus crispus made of exactly? What’s inside? What nutrients? Let’s use the raw Irish moss database example to explore the details.
Edible seaweeds are known for their natural carbohydrates and interesting mineral and vitamin diversity. Let’s go into greater detail and dissect sea moss through these 7 useful nutrition categories: water, dietary fibers, vitamins, minerals, proteins, carbohydrates, and fats. Fiber is a type of carbohydrate, but it deserves its own discussion here.
Water
Like most plants, fruits, and vegetables, raw Irish moss is made of more than 80% water in its natural state: the USDA entry lists 81.34 g per 100 g. Water is essential for our body to function, while the seaweed also brings its own minerals and vitamins. Dried sea moss and prepared gel have different water contents because drying and blending change the preparation.
Dietary fibers
Seaweeds contain dietary fibers, parts of plant foods the body can’t fully digest or absorb. They may seem useless then, but dietary fiber is an important part of a healthy diet. A fiber-rich eating pattern supports fullness, bowel regularity, weight management, and blood-sugar health. The raw Irish moss example supplies 0.13 g per 10 g portion, so build your fiber intake with foods such as beans, oats, vegetables, and fruit. Our ready-made gel label lists 0 g fiber per serving; it’s a flavorful sea moss addition to those meals.
Related article: Does sea moss make you poop more?
Vitamins and minerals
One reason sea moss is such an appealing superfood is its interesting mix of minerals and vitamins. The raw Irish moss entry includes vitamins A, C, E, and K, along with several B vitamins, including folate and riboflavin. The amount you get depends on the food, preparation, and portion.
Irish moss brings a range of minerals to the table too. The USDA entry includes calcium, zinc, iron, magnesium, phosphorus, potassium, sodium, manganese, selenium, and copper. Seaweeds can also supply iodine, and sulfur is present in their natural compounds. Its familiar 92-of-102 mineral profile helps explain the interest in the elements sea moss absorbs from its marine surroundings. The related article explores this in more detail.
Related article: The complete list of minerals and vitamins found in sea moss
Carbohydrates
Carbohydrates, or “carbs,” are sugars, starches, and fibers found in foods. They’re mainly used by the body for energy. A 10 g portion of raw Irish moss contains about 1.23 g carbohydrate, including 0.13 g fiber. Our Mango Pineapple Gel has 2 g carbohydrate per 30 g serving. These small portions can fit well within lower-carb or lower-sugar meal plans, including an individualized diabetes eating plan.
Related article: Is sea moss good for diabetes?
Proteins
Sea moss contains a small amount of protein. The raw Irish moss example has 0.151 g per 10 g portion, or 1.51 g per 100 g. In comparison, chicken has many times more protein per 100 g, while an apple contributes only a little. So, while sea moss does contain some protein, it’s definitely not the first reason why you would use it. Pair it with the protein foods you enjoy in a balanced meal.
Fats and fatty acids
Raw Irish moss is very low in fat, with 0.016 g per 10 g portion. Our Mango Pineapple Gel label lists 0 g fat per serving. That makes a measured portion an easy addition for people watching their fat or calorie intake. The raw Irish moss entry contains no cholesterol.
The little fat in raw Irish moss includes unsaturated fats and omega-3 fatty acids. The USDA entry lists about 7 mg total monounsaturated and polyunsaturated fats per 10 g portion, including 4.6 mg EPA omega-3. It’s an interesting part of the seaweed’s composition. For your wider omega-3 needs, include foods such as flaxseed, chia, walnuts, or oily fish, and consider an appropriate algal-oil supplement if following a vegan diet. See NIH’s omega-3 guide for food and supplement options.
Related article: How can sea moss help you lose weight?
Sea Moss and Special Diets
If you’re on a special diet, you may wonder if sea moss is good for you. Its versatility makes it easy to explore, but the product’s ingredients and your portion matter. Let’s look at some common questions.
Keep in mind the following main nutritional characteristics of sea moss:
- An interesting mix of minerals and vitamins
- Natural seaweed carbohydrates; fiber amounts depend on the preparation
- Very low in fat in the raw Irish moss example
- Small amounts of natural sugar; check fruit-gel labels
- A small protein contribution
Before adding sea moss to your daily routine, read about choosing the right serving. A measured portion helps you enjoy this marine favorite thoughtfully, especially when considering iodine from other foods or supplements.
Related article: What does sea moss taste like and how to make it taste better?
Is sea moss vegetarian/vegan?
Yes, sea moss itself is vegetarian and vegan. This edible sea vegetable adds variety to a plant-based diet. Our Saint Lucian raw sea moss and four-ingredient Mango Pineapple Gel are lovely options. For blended products, check the whole ingredient list: collagen powders contain animal-derived collagen.
When planning a vegan diet, give attention to omega-3 fats, vitamin B12, vitamin D, zinc, and iron. Raw Irish moss contributes iron and zinc; a 10 g portion supplies 0.89 mg iron and 0.195 mg zinc. Combine sea moss with beans, lentils, nuts, seeds, and fortified foods to create a varied nutrient routine, and use dedicated omega-3 sources such as flax, chia, or an appropriate algal-oil supplement.
For vitamin B12 and vitamin D, choose dependable fortified foods or appropriate supplements. The USDA raw Irish moss entry lists zero for both. Planning those nutrients separately lets you enjoy sea moss for its own culinary appeal and nutrient mix.
Is it gluten-free?
Absolutely. Sea moss itself is naturally gluten-free. If you have celiac disease or another gluten-related condition, check the finished product’s ingredients and gluten-free labeling, including any manufacturing information relevant to cross-contact. NIDDK’s gluten-free guidance can help you choose confidently.
Is sea moss keto-friendly?
A keto or ketogenic diet focuses on a high-fat, low-carb principle, with moderate protein intake. A small sea moss portion can fit within a keto meal plan: the raw Irish moss example has 1.23 g total carbohydrate per 10 g, while our Mango Pineapple Gel has 2 g per 30 g serving. Count those amounts within your daily plan and choose varied foods to meet your nutrient needs. Fruit, honey, or other additions in a homemade recipe will also contribute carbohydrates.
Is it good for low-calorie and weight-loss diets?
Yes, sea moss can be an easy addition when you’re watching calories. The 10 g raw Irish moss example has about 5 calories, while a 30 g serving of our Mango Pineapple Gel has 10 calories. Spoon it into a smoothie, stir it into oats, or use it in your favorite recipe while keeping the whole meal and portion in mind.
Our sea moss and weight-management guide explores fullness, seaweed compounds, and digestive research in more detail. For a satisfying routine, pair sea moss with fiber-rich foods and protein, keep meals balanced, and include regular movement. Its natural thickening properties make it especially handy in a smoothie or pudding!
Does it raise diabetics’ blood sugar?
Sea moss can fit into an individualized diabetes meal plan. Count total carbohydrates and check the preparation: raw Irish moss has about 1.23 g carbohydrate and 0.061 g sugar per 10 g, while our Mango Pineapple Gel has 2 g carbohydrate and 1 g naturally occurring sugar per serving, with no added sugar. Monitor your own response and keep following your prescribed care. Our sea moss and diabetes article explains the nutrition and research questions in more detail.