Calories in Sea Grape: Nutritional facts for Sea Grape Types

One hundred grams (3.5 oz) of raw sea grapes contains 4 calories.

One kilogram (1,000 g or 35.3 oz) of raw sea grapes contains 40 calories.

One single strand of sea grapes weighing 2 g contains 0.08 calories. A cluster of five strands weighing 10 g contains 0.4 calories.

Sea grape provides some health benefits like strengthening bone structure and improving skin elasticity due to its high concentration of minerals and collagen-supporting amino acids. This seaweed, frequently called "umibudo," "green caviar," or "longevity seaweed," is a staple in Okinawan and Southeast Asian diets. A list of the health benefits of sea grapes is shown below.

• Supports Bone and Joint Health: The seaweed contains high levels of calcium, magnesium, and protein. Research by Maeda et al. (2018), "Nutritional properties of the edible green alga Caulerpa lentillifera," suggests that the mineral content aids in maintaining skeletal density.
• Enhances Skin Integrity: Sea grapes contain compounds that stimulate the production of collagen and hyaluronic acid.
• Aids in Cardiovascular Protection: The presence of unsaturated fatty acids like EPA helps reduce "bad" cholesterol. A study by Sharma et al. (2015), "Health benefits of seaweed polyphenols," found that these algae contain antioxidants that protect blood vessel walls.
• Regulates Thyroid Function: As a marine plant, it is rich in natural iodine, which is essential for thyroid hormone synthesis and metabolic regulation.
• Prevents Oxidative Stress: Bioactive compounds such as fucoidan act as potent antioxidants. Research by Matanjun et al. (2009), "Nutrient content of tropical edible seaweeds," confirmed the high antioxidant capacity of sea grapes in neutralizing free radicals.
• Supports Vision Health: The Vitamin A content helps protect the eyes and reduces the risk of age-related eye conditions.

Sea grape has been known to cause some unwanted effects like thyroid overstimulation and fluid retention due to its high iodine and sodium levels. A list of the downsides of sea grapes is shown below.

• Risk of Excessive Iodine Intake: Consuming too many sea grapes can lead to hyperthyroidism or goiters in sensitive individuals.
• High Sodium Concentration: A 100 g (3.5 oz) serving has 850 mg of sodium, which may raise blood pressure in people with salt sensitivity.
• Potential Heavy Metal Accumulation: Seaweeds can absorb arsenic or lead from polluted waters if not farmed in clean environments.
• Digestive Sensitivity: The high mineral and fiber content can cause mild diarrhea or stomach upset if eaten in large amounts for the first time.

Yes, sea grapes are good for you because they deliver a wide range of essential minerals and 5% of the DV for Vitamin A in a nearly calorie-free 100 g (3.5 oz) serving. Healthy individuals should consume 20 g (0.7 oz) to 50 g (1.8 oz) per day to gain the benefits of marine antioxidants without consuming too much sodium. A study by Nguyen et al. (2011), "Evaluation of the health-promoting properties of sea grapes," found that they provide a unique source of long-chain fatty acids that are often missing in land-based plants. The major benefits include the support of skin health and immune function. It is an ideal food for those seeking nutrient density without adding fat or sugar to their diet.

The calories in sea grapes change depending on the amount of water in the plant material. Fresh raw sea grapes contain 4 calories per 100 g (3.5 oz) because the high water content keeps the energy density very low. When the seaweed is dehydrated, the energy count increases to 15 calories per 100 g (3.5 oz) because the removal of moisture concentrates the carbohydrates and proteins. Brined versions sit at 6 calories per 100 g (3.5 oz) as the salt adds weight without adding substantial caloric energy. Cooking sea grapes is rare as it causes the beads to burst, but heat-based processing for extracts can further concentrate the caloric weight.

The origin of sea grapes (Caulerpa lentillifera) is the tropical waters of the Indo-Pacific region. They grow naturally on the sandy or muddy sea floors around Japan, the Philippines, and Indonesia. For hundreds of years, coastal communities in these regions harvested the wild algae as a seasonal food source. Commercial farming began in the 1950s in the Philippines, which pioneered the pond-cultivation methods now used worldwide. Japan later adopted these techniques in Okinawa to meet the high demand for umibudo. Today, Vietnam has become a massive producer, exporting dehydrated sea grapes to global markets.