Okra
Napa Cabbage
Nori Seaweed
A crisp, umami-rich seaweed often used in sushi, nori is nutrient-dense and ideal for low-calorie snacking or adding flavor and nutrients to meals.
5
per sheet
(3 grams)
CAL
A
Nutri-Score
Extremely low in calories and fat, yet packed with iodine, minerals, and antioxidants.
Value per 100 grams & per cup (45g):
35 kcal / 15 kcal
Protein
5.8 grams / 0.15 grams
Fats
0.3 grams / 0.01 grams
Carbohydrates
5 grams / 0.15 grams
Fiber
0.3 grams / 0.008 grams
Vitamins & Nutrients
- Iodine: Supports healthy thyroid function.
- Vitamin K: Important for blood clotting and bone health.
- Vitamin B12: Vital for nerve function and red blood cell production.
- Iron: Helps carry oxygen in the blood.
- Antioxidants (including phycocyanins): May reduce inflammation and oxidative stress.
Satiety and Feelings
Nori adds a savory crunch that can help satisfy salty cravings with minimal calories. While not very filling on its own, it’s a smart addition to boost nutrition in meals.
What does 100 g look like?
About 40 seaweed sheets. Each sheet of nori typically measures about 18 cm x 20 cm.
What does 2000/2500 calories look like?
About 600 sheets of nori.
High in salt but....
People almost never eat 100 g of nori dried. Typical servings are very small (e.g., a few grams per sheet).
Daily Value per 100 grams %
Did you know?
Nori is actually a red algae, though it appears dark green to black when dried.
It’s a rare plant-based source of Vitamin B12, making it valuable in vegetarian diets.
Japan consumes about 21 billion sheets of nori annually, mostly in sushi and rice balls.
Nori farming has existed since at least the 8th century, and is still harvested from the sea using traditional and modern methods.
Some types of nori are lightly toasted, enhancing their flavor and crunch.
Drawback
Very high in iodine, which can disrupt thyroid function if consumed in excess.
May contain heavy metals like arsenic or cadmium depending on water source quality.
Low in calories and fat, so not very satiating on its own—best combined with other foods.
