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🍳
Eggs with nori Calories
Protein- and iodine-rich
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Eggs with nori (105 g) has 159 calories. That works out to 151 calories per 100 g. It contains 1.9 g of carbs, 14.3 g of protein, 10.6 g of fat and 0.4 g of fiber. Its 21 µg of Biotin covers 70% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Eggs with nori Nutrition Facts
Selected: 2 piece (medium) · 105 g
159
KCAL / 105G
Carbs
1.9g
· 1% DV
Protein
14.3g
· 29% DV
Fat
10.6g
· 14% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 5% · Protein 36% · Fat 59%
Eggs with nori nutrition facts table · 2 piece (medium) (105 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 159 kcal | |
| Total fat | 10.6 g | 14% |
| Saturated fat | 3.31 g | 17% |
| Trans fat | 0.03 g | |
| Sodium | 152 mg | 7% |
| Total carbohydrate | 1.9 g | 1% |
| Fiber | 0.4 g | 1% |
| Protein | 14.3 g | 29% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 2 Pieces of Eggs with nori?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 105 g | 159 kcal |
| 1 piece (small) | 50 g | 76 kcal |
| 1 piece (large) | 60 g | 91 kcal |
| 100 g | 100 g | 151 kcal |
| 1 serving (medium) | 105 g | 159 kcal |
| 2 piece (large) | 120 g | 181 kcal |
| 1 cup (diced) | 150 g | 227 kcal |
| 3 piece (large) | 165 g | 249 kcal |
| 1 serving (large) | 165 g | 249 kcal |
Calculated from 151 calories per 100 g.
Frequently Asked Questions About Eggs with nori
How do you make eggs with nori?
Cook beaten eggs in a lightly oiled pan, then stir in finely snipped nori near the end. This softens the seaweed without letting it scorch. Finish with sesame oil, scallions, or a little soy sauce if you like.
What do eggs with nori taste like?
Eggs with nori taste savory and mildly ocean-like, with the nori adding an umami flavor rather than a strong fish taste. Toasted sesame, scallions, or a small splash of soy sauce complement it well.
Can you use sushi nori to make eggs with nori?
Yes, plain roasted sushi nori works well in eggs with nori. Cut or crumble the sheet into small pieces before adding it. Seasoned snack nori also works, but it can make the finished eggs saltier.
Should nori be cooked with the eggs or added on top?
Either works for eggs with nori. Stir nori into the eggs near the end for a soft, integrated texture, or scatter it over the finished dish to keep more of its crispness and make the seaweed flavor more noticeable.
Can you make eggs with nori without soy sauce?
Yes, eggs with nori do not need soy sauce. Nori already brings a savory flavor, so try sesame oil, black pepper, chili, or sliced scallions instead. If using salted nori, taste the eggs before adding any extra salt.
What can you add to eggs with nori?
Scallions, sesame seeds, mushrooms, and a little grated cheese all pair well with eggs with nori. Add vegetables before the eggs so they cook properly, then stir in the nori near the end to keep it from burning.
Are eggs with nori better as an omelet or scrambled?
Eggs with nori work in either style. A folded omelet keeps the filling neatly inside, while scrambled eggs distribute the nori more evenly. For an omelet, sprinkle the nori over the egg before folding it.
How do you keep nori from getting soggy in eggs with nori?
For less soggy eggs with nori, add the nori only after the eggs have mostly set, or use it as a topping just before serving. Avoid soaking the sheets in beaten egg, since they soften quickly.
Can you reheat leftover eggs with nori?
Yes, you can reheat leftover eggs with nori in a skillet over low heat or in a microwave until hot. The nori will soften after storage, so add a fresh sprinkle of crisp nori after reheating if you want more texture.
Should people with thyroid conditions limit eggs with nori?
People with thyroid conditions may need to keep their iodine intake consistent, and nori contributes iodine in amounts that can vary. Ask your clinician or dietitian how often eggs with nori fit your individual needs.
Eggs with nori Vitamins & Minerals
Vitamins
Biotin
21µg · 70% DV
B12
1.21µg · 50% DV
B2
0.5mg · 38% DV
B5
1.58mg · 32% DV
Minerals
Selenium
36µg · 65% DV
Iodine
82µg · 55% DV
Phosphorus
215mg · 31% DV
Iron
2.15mg · 12% DV
Sodium
152mg · 7% DV
Potassium ⭐
152mg · 4% DV
Eggs with nori Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Eggs with nori
To burn the 159 calories in 2 piece (medium) (105 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Eggs with nori?
Eggs with nori pairs eggs with nori, the thin dried seaweed commonly used in Japanese cooking. You can crumble it into beaten eggs before cooking, fold it into an omelette, or serve it alongside cooked eggs; there is no single fixed recipe. The combination brings together the eggs’ soft, satisfying texture and nori’s savoury, gently briny flavour.
It works as a quick breakfast or a light meal, with rice in a Japanese-inspired serving or toast and vegetables for a more familiar breakfast plate. Eggs provide protein, while nori contributes iodine, so the dish has a protein-rich profile. For a lighter version, use a modest amount of cooking fat and add vegetables such as spinach or tomatoes.
How Nutritious Is Eggs with nori?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Eggs with nori Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Eggs with nori Contain Allergens?
Contains these allergens:
Which Diets Is Eggs with nori Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Eggs with nori Fat Profile
SATURATED
3.31g
MONOUNSATURATED
4.04g
POLYUNSATURATED
1.49g
Omega 6:3 ratio 9.5:1
Above the ideal 4:1 (9.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.