1 piece (medium) of Fried Seaweed (8 g) has 34 calories. That works out to 420 calories per 100 g. It contains 3.6 g of carbs, 0.7 g of protein, 1.8 g of fat and 0.6 g of fiber. Its 144 µg of Iodine covers 96% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

Fried Seaweed Nutrition Facts

Selected: 100 g

420

KCAL / 100G

Carbs

45g

· 16% DV

Protein

8.5g

· 17% DV

Fat

22g

· 28% DV

Fiber

7.2g

· 26% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 44% · Protein 8% · Fat 48%

Fried Seaweed Vitamins & Minerals

Vitamins

B12

2.5µg · 104% DV

Vitamin K

65µg · 54% DV

0.45mg · 35% DV

Vitamin E

2.8mg · 19% DV

Minerals

Iodine

1800µg · 1200% DV

Manganese

1mg · 43% DV

Sodium

950mg · 41% DV

Iron

5mg · 28% DV

How Nutritious Is Fried Seaweed?

Nutrient density

High

70/ 100

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

43/ 100

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.

Fried Seaweed Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Fried Seaweed

To burn the 420 calories in 100 g:

🚶

104min

Walking (5 km/h)

🏃

43min

Running (8 km/h)

🚴

57min

Cycling

🏊

49min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Fried Seaweed Processed?

NOVA 3

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 Fried Seaweed Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Fried Seaweed Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Fried Seaweed Fat Profile

SATURATED

4.8g

MONOUNSATURATED

7.2g

POLYUNSATURATED

8.6g

⚖️

Omega 6:3 ratio 4.2:1

Above the ideal 4:1 (4.2:1).

Compare Fried Seaweed

🍘vs🐟

Fried Seaweed vs Salmon Fillet214 kcal more per 100 g

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Fried Seaweed vs Canned Tuna304 kcal more per 100 g

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Fried Seaweed vs Fish310 kcal more per 100 g

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Fried Seaweed vs Tuna288 kcal more per 100 g

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Foods Similar to Fried Seaweed

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Fried Seaweed

How many calories are in fried seaweed?

Fried seaweed provides 420 calories per 100 grams. Portion size can make a big difference to total calorie intake.

Is fried seaweed low glycemic and diet-friendly?

Its glycemic index is 35, which is considered low. It fits omnivore, pescatarian, vegetarian, vegan, Mediterranean, flexitarian, and gluten-free diets, but it is a processed food.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026