Nori seaweed
Nori seaweed, dried
Categories
| Macros | per 100 g |
|---|---|
| Calories | 303 kcal |
| Protein | 46.7 g |
| Fat | 4.3 g |
| Carbs | 2.3 g |
Nori is a dried seaweed, most familiar as the dark, paper-thin sheets used to wrap sushi rolls and onigiri, though it is also crumbled over rice, noodles and soups across East Asian cuisines. Because it is sold in a concentrated dried form, the per-100g numbers are striking: 303 kcal, 46.7 g of protein, 4.3 g of fat, 2.3 g of carbohydrates and an exceptionally high 34.3 g of dietary fibre. Nori is a notable source of potassium (2,900 mg per 100 g), iodine (2,200 mcg per 100 g) and folate (1,400 mcg per 100 g). No glycemic index is available for dried nori. It is compatible with vegan, vegetarian, gluten-free, dairy-free, keto, paleo and low-FODMAP dietary patterns.
How many calories in nori seaweed?
Dried nori contains 303 kcal per 100 g. In practice, a single nori sheet weighs around 2–3 g, putting one sheet at roughly 6–9 kcal.
How much iodine is in nori seaweed?
Dried nori contains approximately 2,200 mcg of iodine per 100 g, which is an exceptionally high concentration. Even a single sheet (2–3 g) delivers a meaningful amount relative to typical daily reference values.
Is nori seaweed keto-friendly?
Yes, dried nori is listed as keto-compatible, with only 2.3 g of carbohydrates per 100 g. Given that individual sheets are very light, the carbohydrate contribution per serving is minimal.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 303 kcal |
| Protein | 46.7 g |
| Fat | 4.3 g |
| Carbs | 2.3 g |
| Sugars | 0.30 g |
| Fiber | 34.3 g |
| Starch | 2.0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.88 g |
| Monounsaturated | 0.32 g |
| Polyunsaturated | 2.3 g |
| Trans | 0.014 g |
| Omega-3 | 1.8 g |
| Omega-6 | 0.080 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 310 mg |
| Iron | 19.0 mg |
| Magnesium | 320 mg |
| Phosphorus | 780 mg |
| Potassium | 2900 mg |
| Sodium | 470 mg |
| Zinc | 3.0 mg |
| Copper | 1.2 mg |
| Manganese | 3.5 mg |
| Selenium | 13.0 mcg |
| Iodine | 2200 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 1167 mcg |
| Retinol | 0 mcg |
| Vitamin C | 290 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0 mg |
| Thiamin (B1) | 0.020 mg |
| Riboflavin (B2) | 0.18 mg |
| Niacin (B3) | 9.5 mg |
| Vitamin B6 | 0.070 mg |
| Folate (B9) | 1400 mcg |
| Vitamin B12 | 0 mcg |
