Seaweed Calories

You can eat seaweed in sushi, soups, salads, rice dishes or as a crisp snack. Dried sheets are often ready to use, while other dried varieties may need soaking; follow the package directions.

Seaweed usually tastes salty and savory, with a distinctive ocean-like flavor. Nori is often crisp and mild when dry, while rehydrated varieties such as wakame are tender and work well in soups and salads.

Seaweed can add iodine and other minerals to meals, but its nutrient content varies widely by type. It can be part of a varied diet; eating large amounts of some varieties may provide excessive iodine.

You can include small amounts of seaweed regularly, but daily large portions are not a good idea because iodine levels vary and can be high in some types. Rotate varieties and avoid treating it as an unlimited snack.

No. Kelp is one kind of large brown seaweed, while seaweed refers to many edible marine algae, including nori and wakame. Recipes may call for a specific kind because their flavors and textures differ.

Prepare dried seaweed according to its variety: nori is commonly used as-is, while wakame is usually soaked until tender. Some kinds expand considerably in water, so start with the amount specified by your recipe.

Yes. Dried seaweed can lose its crispness or develop an off smell if exposed to moisture, so keep it sealed in a dry place. Refrigerate fresh or rehydrated seaweed and use it promptly.

Yes, seaweed sold ready to eat, such as nori sheets, can be eaten without cooking. Fresh seaweed should be rinsed well to remove grit and excess salt, and you should follow any preparation directions on its packaging.

It can affect thyroid function if you consume too much iodine-rich seaweed, and iodine levels differ greatly among varieties. If you have a thyroid condition or take thyroid medication, ask your doctor before making it a regular food.