Nori
Dried pressed seaweed sheets used for sushi, packed with iodine.
Nutrition per 100 g
Standardised to 100 g of nori, dried for fair comparison. Typical serving: 5 g dried — 18 kcal per 5 g serving.
| Nutrient | Per 100 g | Per serving (5 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 360 kcal | 18 kcal | 100 kcal |
| Protein | 60 g | 3 g | 16.7 g |
| Carbohydrate | 48 g | 2.4 g | 13.3 g |
| Fat | 4 g | 0.2 g | 1.1 g |
| Fibre | 30 g | 1.5 g | 8.3 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of nori, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (5 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin C | 0 mg | 0 mg | 0% |
| Thiamin | 0.01 mg | 0.001 mg | <1% |
| Riboflavin | 0.09 mg | 0.005 mg | 7% |
| Niacin | 0.097 mg | 0.005 mg | <1% |
| Vitamin B6 | 0.012 mg | 0.001 mg | <1% |
| Minerals | |||
| Calcium | 9.1 mg | 0.46 mg | <1% |
| Iron | 0.15 mg | 0.008 mg | <1% |
| Magnesium | 4.5 mg | 0.23 mg | 1% |
| Phosphorus | 8.1 mg | 0.41 mg | <1% |
| Potassium | 64.2 mg | 3.2 mg | 1% |
| Sodium | 4.7 mg | 0.24 mg | <1% |
| Zinc | 0.061 mg | 0.003 mg | <1% |
| Copper | 0.035 mg | 0.002 mg | 4% |
| Manganese | 0.18 mg | 0.009 mg | 8% |
Source: USDA FoodData Central — Cranberries, dried, sweetened
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat nori?
- One of the few plant sources of iodine.
- High protein for its weight.
How to include it
- Wrap rice and vegetables for hand rolls.
- Crumble over rice bowls and soups.
Things to consider
- Iodine content varies widely; very large amounts can affect thyroid function.
- Salted snack versions add sodium.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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