What Is Dulse? A Dietitian Explains 6 Potential Dulse Health Benefits

Dulse is a red seaweed that offers several potential health and nutritional benefits. Learn more about dulse and what it could do for your health!

By Lena Bakovic, RDN, CNSC

— On Sep 01, 2025

In this article:

Palmaria palmata, more commonly known as red dulse, is a seaweed found in cold environments along the rocky northern coasts of the Atlantic and Pacific oceans. Dulse is a popular superfood with vital nutrients and minerals that can support your health and wellness.

Many people enjoy the taste of dulse, which can be eaten raw, added to a range of dishes, consumed as a dried snack, or taken as part of a supplement powder like Live it Up Super Greens. Below, we’ll explore what this nutritious seaweed is and what it has to offer, as well as its various potential health benefits.

In this article:

What Is Dulse?
Potential Benefits
Possible Side Effects
How to Use Dulse
Why Try Live it Up Super Greens

Quick Facts About Dulse

What is dulse? Dulse is a marine algae that grows along the cold northern coasts of the Atlantic and Pacific. It's packed with nutrients, making it a tasty superfood that can easily be incorporated into your diet.
What does dulse do? Dulse is widely used in cooking or taken as a dietary supplement due to its dense quantity of essential nutrients, effective antioxidants, and distinct flavor. Because of its rich quantity of essential vitamins and minerals, this red algae may offer some potential health benefits, although more research is needed.
What are the possible benefits of dulse? Studies have suggested that dulse seaweed may have various health benefits, but more evidence is needed to confirm the validity of these purported benefits. Dulse is also full of antioxidants and is a rich source of essential nutrients that may support a range of possible health benefits such as metabolism and inflammation.
How to use dulse: There are many ways to use this nutritious seaweed in your day-to-day life, including adding fresh dulse fronds to salads, as a garnish to dishes, or as a dried snack. Dulse can also be taken in powdered form on its own or included in a healthy green superfood powder.

What Is Dulse Seaweed?

Wild dulse, or palmaria palmata, is an edible seaweed that grows in cold water throughout the Atlantic and Pacific Oceans. Dulse has high potassium, calcium, and iodine levels. Like other seaweeds, it has a distinctive salty flavor and is eaten as a snack or added to dishes across the globe.

Dulse's potential has yet to be fully explored, but preliminary research on its potential health benefits is promising. It's considered one of the better-tasting red seaweeds available, and many cultures have eaten dulse and other sea vegetables throughout history. Dulse's culinary and nutritional value has contributed to its recent rise as a modern superfood, with a growing number of people regularly incorporating red seaweed into their diets.

Dulse Nutrition Facts

2 tablespoons of dried dulse flakes contains the following nutritional components.

Calories: 10
Protein: 1 g
Total fat: 0 g
Carbohydrates: 1 g

Key vitamins and minerals of dulse:

Vitamin B6: 0.3 mg
Vitamin B12: 200 µg
Iodine: 675 µg
Iron: 1 mg
Magnesium: 8 mg
Phosphorus: 8.7 mg
Potassium: 235 mg
Sodium: 50.1 mg

Dietitian Tip: Remember, a single serving of dulse doesn’t need to meet all of your daily nutrition needs. Instead, consume dulse alongside other superfoods and whole grains to help your body get the well-rounded nutrients it needs.

6 Possible Dulse Benefits

A well-balanced diet yields numerous potential health benefits, and dulse can help contribute to more wholesome nutrition thanks to its concentrated mix of vitamins and minerals.

1. Provides Antioxidants

Dulse has a lot of antioxidants, which can help protect your body and repair damage from free radicals. Since oxidative stress, otherwise known as free radical damage, is linked to increased inflammation and a weakened immunity, it is essential to consume plenty of antioxidant-rich foods to support your body in repairing and preventing cell damage. Although dulse specifically has not yet been linked to having a direct impact on inflammation and immunity, knowing that this seaweed is rich in antioxidants makes it likely that this is a potential benefit of eating dulse.

2. Rich Source of Vitamins and Minerals

Dulse is well-known for its high nutrient content and is a good source of vitamins and minerals. This seaweed contains vitamin B12, which can aid in nerve function and red blood cell production. Dulse's vitamin B12 content makes it a valuable food source for vegans and vegetarians who may struggle to find adequate vitamin levels in plant-based foods.

Dulse also contains iodine, magnesium, calcium, potassium, and vitamin C, all of which may be beneficial to overall health. Dulse can help you get more nutrients and feel better about your health and well-being as a whole, so it could be a good addition to your diet.

3. May Support Weight Management Efforts

Although dulse has a dense nutrient makeup and doesn’t lack in flavor, it’s low in calories at only 10 calories per 2 tablespoon serving. Because of this, dulse is an excellent food for those looking for flavorful, low-calorie ways to flavor their foods.

Of course, it is important to know that there is no research that directly ties dulse seaweed to weight management; most of this speculation comes from studies that look at seaweed in general. Some seaweeds may offer prebiotic effects which feed the gut microbiome and promote satiety and help with bloating. However, it is unclear whether dulse specifically acts as a prebiotic.

4. Supports Muscle and Nerve Function

Dulse is high in potassium, with 235 mg of potassium, so this ingredient may support healthy muscle and nerve function. For instance, potassium acts as an electrolyte, which means that it helps the body transport electric charges throughout the body. These charges are necessary for contracting muscles or sending nerve signals.

5. May Reduce Swelling and Inflammation

Dulse contains anti-inflammatory effects thanks to its high antioxidant content, which can help with skin issues, allergies, and pain from inflammation. These active compounds may reduce swelling and assist with decreasing inflammation in the body.

Furthermore, dulse contains iodine, a mineral that aids in regulating thyroid health and inflammation. Still, it's best to consult a doctor to determine the best way to reduce inflammation.

6. May Offer Bone and Muscle Support

Considering its small portion size, one serving of these sea lettuce flakes provides a surprising amount of protein. Protein is essential for the overall health and functioning of your body, playing a key role in the health of the body's muscles and bones.

According to experts, protein helps to create and strengthen muscle and bone cells, allowing for the body to better maintain healthy muscle, maintain a sustainable weight, and possibly recover faster from injuries. Like with the other purported benefits of palmaria palmata, remember that more research is needed to confirm the precise correlation between this seaweed and the health of your muscles and bones.

What Are the Side Effects of Dulse?

Although the potential health benefits of dulse on human health are encouraging, it's best to exercise caution when consuming algae and seaweed. Because of its wild oceanic origins, seaweed may contain metal contamination, shells, rocks, or other harmful substances. Always inspect raw dulse before consuming, or opt for a high-quality dulse powder.

Most people won't have any major side effects from eating red seaweed or putting dulse on their skin. Although there is little research on the negative adverse effects of dulse on humans, some types of red seaweed may cause some adverse reactions in specific circumstances, especially if consumed in large quantities.

Research indicates that raw dulse often contains a small amount of kainic acid and other heavy metals. Because these substances found in dulse are so low, it is not considered dangerous if used appropriately. As observed in animal studies, scientists and researchers suggest that a person would need to ingest 150 kg of fresh dulse in one sitting to experience toxic poisoning of these substances.

If you have any concerns, it's best to speak with a healthcare professional or registered dietitian to understand how dulse may affect you and determine the proper intake for your unique needs. As mentioned above, clean raw dulse thoroughly before use, in case it has been contaminated by another substance in the marine environment.

Other possible side effects of dulse may include:

Stomach discomfort or irritation due to the increase of dietary fiber
Allergic reactions such as hives, swelling, or itching, among other symptoms of allergies
Heartburn or acid reflux due to its high iodine content

How to Use Dulse: Flakes, Fresh Leaves, or Powder

Seaweed has a rich history when it comes to being used in cooking. Many home cooks and restaurants use dried dulse flakes in culinary dishes for aesthetics, taste, and nutrition. Dulse has a long shelf life when dried or powdered, making it a great ingredient to keep in the kitchen cupboard for convenient use.

Fortunately, dulse is easy to incorporate into your home cooking thanks to its salty, slightly smoky flavor. When cooked, the flavor intensifies and provides a strong umami flavor; with this unique flavoring, it is unsurprising that dulse is often called the “vegan bacon.”

Here are some easy ways to incorporate dulse into your daily diet:

Add fresh dulse leaf to soups or stews
Incorporate fresh dulse to vegetable stirfries
Top scrambled or fried eggs with dried dulse for added umami flavor
Toss fresh or dried dulse flakes with a superfood salad
Experiment adding dulse to savory baking, such as topping focaccia or using in a savory galette
Blend powdered dulse into superfood smoothies for added nutrients
Take a daily greens powder like Live it Up Super Greens that features dulse in the ingredients list

“Healthy, long-lasting habits start with finding what works for you. So, when shopping for a greens powder or other dietary supplement, make sure you like the flavor, price, and serving size. If you feel like you have to convince yourself that you’ll use it, then odds are it won’t become a sticking habit.”

Rachel Gargano, MS, RD, CSSD, CBS

Try Dulse With Live it Up Super Greens

Live it Up Super Greens is one of my favorite ways to get superfoods such as dulse into your daily diet. Since much of the Western diet focuses on highly processed foods, with minimal fruits and veggies, I love that greens powders make it easy to get superfood ingredients every day.

Live it Up Super Greens powder also includes nutrient-rich ingredients like:

Organic kale leaf
Organic chlorella
Organic alfalfa
Organic barley grass
Organic spinach
Organic moringa

As a dietitian, I also love that Super Greens contains a blend of dairy-free probiotics, dietary fiber, and digestive enzymes to support the health of the gut microbiome. Available in 2 flavors—lightly tart Wild Berry and the lightly minty Original—Super Greens dissolves easily in water, juice, or smoothies, and doesn’t taste like any of its ingredients! This makes Super Greens my top pick for people who dislike the taste of greens powders and other supplements.

Safety and quality cannot be understated when it comes to dietary supplements, but Live it Up Super Greens checks all the boxes. The formula is made with organic vegetables, all-natural, vegan, gluten-free, and made in a GMP-certified facility.

Of course, everyone has unique dietary needs and preferences. But from my professional standpoint, Live it Up Super Greens is worth the try thanks to its well-rounded ingredient list, enjoyable flavors, affordable price, and excellent quality.

Frequently Asked Questions on Dulse

Still have questions about dulse seaweed and how it may impact your health? Find the answers to your frequently asked questions about this red algae and how it may impact the human body below!

What is dulse?

Otherwise known as palmaria palmata, Pacific dulse and Atlantic dulse are harvested along northern coasts. Packed with nutrients and a unique flavor profile, dulse is a red seaweed widely used in cooking. Today, more adults are seeking out dulse seaweed for its potential health benefits.

What does dulse do?

Dulse has several potential health benefits; many people use it as a dietary or medicinal supplement. Due to its significant calcium and potassium levels, dulse may assist with bone health and a healthy metabolism. Additionally, P. palmata may also help reduce swelling inflammatory markers, thanks to its high antioxidant compounds. This superfood ingredient may also assist in maintaining immune resilience.

Is dulse good for you?

For most people, dulse is considered safe for human consumption or to apply to the skin, as it delivers many potential nutritional benefits. However, dulse has a high sodium content, so too much of it may cause health complications. If you're concerned, speak with a doctor or registered dietitian to ensure dulse is right for you.

How much dulse should you take per day?

The appropriate daily quantity of dulse depends on age, weight, health, and other factors. Dulse dosage research is limited, so it's best to consult a doctor or registered dietitian to determine the proper intake. You can also refer to the product's nutrition label or information page for details regarding the appropriate dosage.

What is the flavor of dulse?

Dulse has a savory, salty flavor. When cooked, it develops a rich smoky, umami flavor that many say tastes similar to bacon.

References

About the author:

Lena Bakovic, RDN, CNSC

Lena Bakovic, RDN, CNSC, is a Registered Dietitian Nutritionist and Certified Nutrition Support Clinician dedicated to helping others lead healthier lives through evidence-based nutrition advice.

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