1 piece (medium) of Nori (Seaweed) (3 g) has 1 calories. That works out to 35 calories per 100 g. It contains 0.2 g of carbs, 0.2 g of protein, 0 g of fat and 0 g of fiber. Its 70.5 µg of Iodine covers 47% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Nori (Seaweed)?

Nori is a thin, dried seaweed used widely in Japanese cooking. The dark green, nearly black sheets are made pliable with moisture, while dry they have a delicate crispness and mild, savoury taste. In Japan, nori is best known for wrapping sushi rolls and onigiri; elsewhere, it is also sold as a ready-to-eat snack or seasoning.

Use a sheet to wrap rice and fillings, or crumble it over noodles, soup or a rice bowl just before serving so it retains some texture. Nori is very low in calories and offers iodine and vitamins, making it a flavourful plant-based addition rather than a substantial source of energy. It pairs especially well with rice, sesame and vegetables; if the sheets soften, briefly toast them to bring back their crispness.

Nori (Seaweed) Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

5.1g

· 2% DV

Protein

5.8g

· 12% DV

Fat

0.3g

· 0% DV

Fiber

0.5g

· 2% DV

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

Calories come from: Carbs 44% · Protein 50% · Fat 6%

Nori (Seaweed) Vitamins & Minerals

Vitamins

B12

2.2µg · 92% DV

Vitamin K

77µg · 64% DV

Vitamin C

39mg · 43% DV

Folate

146µg · 37% DV

Minerals

Iodine

2350µg · 1567% DV

Magnesium

240mg · 57% DV

Manganese

1mg · 43% DV

Phosphorus

120mg · 17% DV

How Nutritious Is Nori (Seaweed)?

Nutrient density

Very high

85/ 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

48/ 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.

Nori (Seaweed) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Nori (Seaweed)

To burn the 35 calories in 100 g:

🚶

9min

Walking (5 km/h)

🏃

4min

Running (8 km/h)

🚴

5min

Cycling

🏊

4min

Swimming

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

Is Nori (Seaweed) 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 Nori (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 Nori (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

Nori (Seaweed) Fat Profile

SATURATED

0.08g

MONOUNSATURATED

0.04g

POLYUNSATURATED

0.16g

⚖️

Omega 6:3 ratio 0.3:1

Below the ideal 4:1 — a good omega balance.

Compare Nori (Seaweed)

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Nori (Seaweed) vs Salmon Fillet171 kcal fewer per 100 g

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Nori (Seaweed) vs Canned Tuna81 kcal fewer per 100 g

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Nori (Seaweed) vs Fish75 kcal fewer per 100 g

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Nori (Seaweed) vs Tuna97 kcal fewer per 100 g

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Foods Similar to Nori (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 Nori (Seaweed)

What is nori made from?

Nori is made from edible red seaweed that is pressed into thin sheets and dried, often with light roasting. The finished sheets are commonly used to wrap sushi, but they can also be crumbled over rice or noodles.

How do you use nori sheets for sushi?

Place a nori sheet shiny-side down on a sushi mat, spread rice over it, add fillings, then roll it tightly. Use slightly damp fingers to handle the rice, and serve the roll soon after assembling so the nori stays firm.

Can you eat nori without cooking it?

Yes, nori is ready to eat straight from the package and does not need cooking. Many sheets are already dried or lightly roasted; if yours has softened, briefly warming it in a dry pan can restore some crispness.

Is nori safe to eat every day?

Nori can be part of regular meals, but eating large amounts every day may add more iodine than intended. Iodine levels vary among seaweed products, so ask your clinician for individual advice if you have a thyroid condition or take iodine-related medication.

What can I use instead of nori for sushi?

Thin cucumber strips or soy paper can replace nori when making sushi rolls. Cucumber gives a fresh, crunchy wrap, while soy paper is closer to a flexible sheet; neither has nori’s distinctive seaweed flavour.

How should you store nori after opening?

Keep opened nori in an airtight container in a cool, dry, dark place. Moisture quickly makes the sheets limp, so close the package promptly and avoid handling the sheets with wet hands.

Why does nori get soggy in sushi?

Nori turns soggy when it absorbs moisture from sushi rice and fillings. For a crisper bite, assemble rolls shortly before serving, avoid adding wet fillings, and keep the nori sealed until you are ready to use it.

Can you roast nori at home?

Yes, you can warm nori briefly in a dry skillet or oven to make it crisp and bring out its toasted aroma. Watch it closely because the thin sheets can scorch quickly; you do not need to add oil.

Is nori the same as kelp?

No, nori and kelp are different seaweeds. Nori is usually sold as thin dried sheets for wrapping sushi, while kelp is a larger brown seaweed often used in broths and other dishes.

Can you put nori in soup?

Yes, crumble nori into soup for a savoury seaweed flavour, but add it near the end or just before serving. Long simmering softens the delicate sheets and can make them break down into the broth.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026