Sea moss is rising in popularity due to its supposed health benefits. Find out whether it is also high in protein compared to other options.
One thing to note first is that while the quantity of 100 grams will be used in this article to make comparing with other foods easier, you can also overdo it with sea moss.
A study looked at 30 samples of red seaweeds and concluded that more than 286 grams of Irish moss a day would exceed the recommended Upper Limit of iodine for adults (1).
Younger people and individuals who are relatively small want to consume amounts that are a lot smaller.
Additionally, sea moss is relatively low in protein. 100 grams of Irish moss only contains around 1.5 grams of protein which is only 3% of the Daily Value.
Protein in different quantities of sea moss
This article will also compare the protein in sea moss with certain high-protein foods, show some plant-based protein source alternatives, and show some of the other nutrients in sea moss.
Before these things, you can find a quick overview of how much protein there is in different amounts of sea moss. More specifically, in Irish moss (2).
| Amount Of Sea Moss | Amount of Protein |
|---|---|
| 2 Tbsp (1/8 cup) (10 grams) | 0.2 grams (0% Of The Daily Value) |
| 1 Ounce (28 grams) | 0.4 grams (1% Of The Daily Value) |
| 1 Cup (80 grams) | 1.2 grams (2% Of The Daily Value) |
| 100 Grams (3.5 ounces) | 1.5 grams (3% Of The Daily Value) |
Protein in sea moss vs high-protein foods
The numbers above may not mean much to you if you are not experienced with nutrition values.
To help you get an idea of how small the amount of protein in sea moss is, you can find it compared to a few foods that are known for their high protein contents
These values below are for 100 grams of the foods (2, 3, 4, 5, 6, 7). The animal meats, fish, and shrimp have their protein values when cooked next to them. Other foods like sea moss have their protein values when raw.
| Type Of Food | Protein In 100 Grams |
|---|---|
| Sea Moss (Irish Moss) | 1.5 Grams |
| Chicken Breast | 31 Grams |
| Salmon | 25.4 Grams |
| Parmesan Cheese | 25.4 Grams |
| Peanuts | 25.8 Grams |
| Shrimp | 20.9 Grams |
Protein source alternatives to sea moss
Many people are interested in the protein contents of sea moss because they are trying to get this nutrient from plant-based sources instead of animal meats, fish, cheese, and eggs.
As you can see above, sea moss is not the best plant-based protein source. However, there are a few other alternatives you can consider.
Some examples and how much protein per 100 grams they contain include (6, 8, 9, 10, 11):
- Peanuts: 25.8 grams
- Soybeans: 16.6 grams
- Flaxseeds: 18.3 grams
- Oats: 16.9 grams
- Almonds: 21.2 grams
It is interesting to put into words how small the amount of protein in sea moss is.
You would have to eat 17.2 times as much Irish moss as peanuts to consume the same amount of protein.
Other nutrients in sea moss
You may also want to know about the other nutrients in sea moss. These matter for health goals like weight loss, staying in ketosis, building muscle, longevity, hunger, etc.
100 grams of sea moss contains some of the following nutrients (2):
- Calories: 49 calories
- Protein: 1.5 grams
- Total carbohydrates (includes fiber): 12.3 grams
- Fiber: 1.3 grams
- Fat: 0.2 grams
- Iron: 49% of the DV (Daily Value)
- Folate: 46% of the DV
- Magnesium: 36% of the DV
- Riboflavin: 27% of the DV
- Manganese: 18% of the DV
While Irish moss is not that high in protein, it does contain important vitamins and minerals in good amounts.
You likely need to consume other foods to hit your daily protein goals but sea moss can still be a good addition to your diet.
