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Dulse (raw): Full Macro & Calorie Guide

Dulse (raw) contains 43 kcal per 100g, with 3.5g of protein, 7.0g of carbohydrates, and 0.3g of fat. A lean option: high in protein (3.5g per 100g) and low in fat. It is considered keto-friendly.

  • Contains: Fish
  • Dietary: Keto, Paleo, Halal, Kosher
  • Key Micronutrients (per 100g): Iron 1.80mg, Calcium 70.0mg, Vitamin C 3.0mg
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Nutritional Overview

Dulse (raw) is a seafood item valued for its nutritional profile and versatility in cooking. Per 100g serving, it provides 43 kcal of energy, 3.5g of protein, 7.0g of carbohydrates, and 0.3g of fat.

It is a good source of protein, providing 3.5g per 100g (around 33% of its energy), approximately 7% of the UK Reference Nutrient Intake of 50g per day. Under UK/EU nutrition-claim rules, that meets the "high protein" threshold of at least 20% of energy from protein. Protein plays a key role in muscle repair, immune function, and keeping you feeling full for longer.

With just 0.3g of fat per 100g, it meets the UK/EU "low fat" nutrition-claim threshold. This makes it a lighter option for those monitoring their fat intake as part of a heart-healthy or weight-management diet.

With only 1.0g of sugar per 100g, it meets the UK/EU "low sugar" nutrition-claim threshold. This makes it a suitable choice for those reducing their sugar intake as part of a balanced diet.

Each 100g serving provides 1.5g of dietary fibre per 100g, meeting the UK/EU "high fibre" nutrition-claim threshold. The UK government recommends 30g of fibre per day for adults. Adequate fibre intake supports healthy digestion, helps regulate blood sugar levels, and may reduce the risk of heart disease and bowel cancer.

Dulse (raw) is suitable for ketogenic (with only 7.0g of carbs per 100g), halal and kosher diets, making it a versatile choice for households with mixed dietary requirements. A 100g portion of Dulse (raw) is 43 kcal. Our kcal checker tracks it alongside everything else you eat.

Frequently Asked Questions

How many calories are in Dulse (raw)?

Dulse (raw) contains 43 kcal per 100g, which is approximately 2% of the recommended daily intake of 2,000 kcal for an average adult.

Is Dulse (raw) high in protein?

Yes, Dulse (raw) provides 3.5g of protein per 100g (around 33% of its energy), meeting the UK/EU "high protein" nutrition-claim threshold of at least 20% of energy from protein. The UK Reference Nutrient Intake for protein is around 50g per day for adults. A 100g serving of Dulse (raw) provides 7% of this.

Is Dulse (raw) low in fat?

Yes, Dulse (raw) contains only 0.3g of fat per 100g, meeting the UK/EU "low fat" nutrition-claim threshold. This makes it a suitable choice for those watching their fat intake.

Is Dulse (raw) low in sugar?

Yes, Dulse (raw) has only 1.0g of sugar per 100g, meeting the UK/EU "low sugar" nutrition-claim threshold.

Is Dulse (raw) high in salt?

Dulse (raw) contains 1.80g of salt per 100g, which the FSA classifies as high (above 1.5g per 100g). The recommended daily maximum for adults is 6g. A 100g serving provides 30% of this.

Is Dulse (raw) high in fibre?

Yes, Dulse (raw) provides 1.5g of dietary fibre per 100g, meeting the UK/EU "high fibre" nutrition-claim threshold. The UK government recommends 30g of fibre per day for adults.

Is Dulse (raw) keto-friendly?

Yes, with only 7.0g of carbohydrates per 100g, Dulse (raw) fits within a standard ketogenic diet that typically limits carbs to 20-50g per day.

Is Dulse (raw) halal?

Yes, Dulse (raw) is considered halal. However, preparation methods and cross-contamination may vary, so always verify with the specific brand or supplier.

Does Dulse (raw) contain any allergens?

Yes, Dulse (raw) contains the following allergens: fish. Under UK food labelling regulations, these must be clearly declared. Always check the product label if you have food allergies or intolerances.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. British Dietetic Association (BDA) — UK registered dietitians and evidence-based food fact sheets
  6. British Heart Foundation — heart-healthy eating advice and dietary guidance
  7. European Food Safety Authority (EFSA) — European dietary reference values and food safety science

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

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