Nutrients in Sea Moss

Nutrients in Sea Moss

Sea moss, also called Chondrus crispus or Irish sea moss, may be one the most nutrient dense foods on the planet. Purple sea moss, which naturally grows on the rocky coasts between North America and Europe, contains a wide array of vitamins, minerals, amino acids, and polyunsaturated fatty acids.


It’s these nutrients that make purple sea moss such a perfect addition to your healthy lifestyle. Whether you choose to incorporate sea moss as a supplement powder, gel, or personal care product like shampoo or soap, you can reap the benefits of sea moss nutrition. 

Purple Sea Moss Nutrition Facts


Sea moss - which is similar to seaweed, algae, and other sea greens - is a low calorie food. It is also a rich source of vitamins, minerals, amino acids, unsaturated fatty acids that are known to support health.


In 1 ounce (28 grams) of raw seaweed or irish moss, you’ll find the following nutritional profile:


  • Calories: 14
  • Protein: 0.4 grams
  • Total Carbohydrates: 3.4 grams
  • Dietary Fiber: 0.4 grams
  • Total Sugars: 0.2 grams
  • Total Omega 3 Fatty Acids: 13.2 mg
  • Total Omega 6 Fatty Acids: 0.6 mg
  • Vitamin A (Beta Carotene): 1% of the Daily Value (DV)
  • Vitamin C: 1% of the DV
  • Vitamin E: 1% of the DV
  • Vitamin K: 2% of the DV
  • Riboflavin: 8% of the DV
  • Folate: 13% of the DV
  • Choline: 3.6 mg
  • Calcium: 2% of the DV
  • Iron: 14% of the DV
  • Magnesium: 10% of the DV
  • Phosphorus: 4% of the DV
  • Potassium: 1% of the DV
  • Sodium: 1% of the DV
  • Zinc: 4% of the DV
  • Copper: 2% of the DV
  • Manganese: 5% of the DV


As you can see, sea moss contains a wide array of micronutrients, vitamins and trace minerals, with known health benefits.

Minerals Found in Sea Moss

One of the most highlighted characteristics of sea moss is that it’s such a concentrated source of minerals, which are credited for many of its health benefits.


Minerals are essential nutrients for your body to function. They’re necessary for metabolism, growth and development, making hormones and enzymes, as well as keeping your bones, muscles, brain, and heart working optimally.


Some of the most prominent sea moss minerals include:


Iron: Iron is an essential component of hemoglobin, which carries oxygen through the body via red blood cells. Your body needs iron for muscle metabolism, brain development, growth, cellular functioning, and hormone production.


Magnesium: Magnesium is a cofactor for over 300 enzymes in your body, crucial for DNA and protein synthesis, bone metabolism, muscle and nerve function, and regulation of blood sugar and blood pressure.


Manganese: Manganese is another enzyme cofactor, which is needed for the metabolism of amino acids, cholesterol, glucose, and carbohydrates. It aids in bone formation, reproduction, immune response, and blood clotting.


Calcium: Calcium is a main component in bones and teeth. It’s required for muscle and nerve function, contraction and vasodilation, secretion of hormones, and communication between cells.


Phosphorus: Phosphorus is a component of bones, teeth, DNA, and RNA. It activates enzymes, maintains normal pH, and helps with energy storage.


Potassium: Your body needs potassium for essentially everything it does, including maintaining optimal kidney and heart function, nerve transmission, and muscle contraction.


Zinc: Zinc is stored in cells throughout your body and plays a key role in your immune system. It’s also critical for the growth and development of babies, wound healing, and making genetic material like DNA and proteins.


Copper: Copper is another enzymatic cofactor, needed for energy production, making neurotransmitters, and iron metabolism. It’s also involved in defending your body from oxidative damage.

Vitamins Found in Sea Moss

Sea moss is also a good source of numerous vitamins, which help your body grow, develop, and function the way it’s supposed to. They provide you with energy from food, optimize your immune defense to fight off illness and infection, and keep your organs functioning as they should.


There are 13 sea moss vitamins in total: vitamins A, C, D, E, K, and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12, folate). Sea moss contains small amounts of many of these important vitamins.


Some of the most prominent vitamins found in sea moss include:


Vitamin K: Vitamin K is a fat-soluble vitamin, which means it accumulates and is stored in your body’s fatty tissues. It’s primarily needed for blood clotting and bone metabolism.


Riboflavin: Riboflavin, also known as vitamin B2, is a water-soluble vitamin, which means it’s not stored in your body and regular intake of B2-containing foods or supplements is necessary. Riboflavin is an essential component of two major coenzymes, FMN and FAD. Your body needs these enzymes to produce energy, make cells work, grow, and develop.


Folate: Folate is another B vitamin, also called vitamin B9, that you need to consume regularly. While it’s often found in its synthetic form, folic acid, in dietary supplements, folate is found naturally in certain plants like sea moss. Folate is needed for cellular division as well as to make DNA and other genetic material.


Many of the vitamins found in sea moss also have antioxidant properties.

Sea Moss Contains Healthy Fats, Fiber, and Amino Acids


In addition to the abundance of vitamins and minerals in sea moss, you’ll also find fatty acids, fiber, and amino acids that are beneficial to your health.


Sea moss is rich in polyunsaturated omega-3 and omega-6 fatty acids. Having a healthy balance of these in your diet keeps inflammation at bay. These fatty acids are also known to help protect your heart, brain, vision, and immune function.


Fiber is a critical nutrient that many people don’t get enough of in their diets, making sea moss a great way to incorporate more of it. In fact, the dietary fiber content of sea mosses can range from 33-75% of their dry weight. Research shows that getting enough fiber can help reduce your risk for obesity as well as a number of chronic diseases especially those related to the digestive system.


Sea moss is also packed with essential amino acids, which your body needs to make protein. In fact, some studies have found that marine algae contains a protein profile similar to eggs.

Disease-Fighting Nutrients in Sea Moss

Sea moss is a good source of antioxidants, plant compounds that fight off free radical damage that can ultimately lead to chronic diseases.


In fact, research indicates that sea moss has compounds that may have antiviral, anticancer, and anticoagulant properties that could have great applications for health and medicine. For instance, nutrients and compounds specific to marine algae and sea moss could benefit metabolic syndrome and related conditions like high blood pressure and cancer.


Bey Moss purple sea moss products are not only convenient to use, but they also provide many nutrients known to offer benefits to health however you choose to incorporate them.


Ana Reisdorf, MS, RD is a Registered Dietitian Nutritionist and freelance writer with 13-years of experience in the field of nutrition and dietetics.  Through her writing she demonstrates her passion for helping people achieve ideal health and make transformational changes in their lives.