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Nori seaweed sheet Calories
Rich in minerals and vitamins, low calorie, vegan and gluten-free
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Nori seaweed sheet (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 0.1 g of fiber. Its 78 µg of Iodine covers 52% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Nori seaweed sheet Nutrition Facts
Selected: 1 piece (medium) · 3 g
1
KCAL / 3G
Carbs
0.2g
· 0% DV
Protein
0.2g
· 0% DV
Fat
0g
· 0% DV
Fiber
0.1g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 50% · Protein 50% · Fat 0%
Nori seaweed sheet nutrition facts table · 1 piece (medium) (3 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 1 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Trans fat | 0 g | |
| Sodium | 11 mg | 0% |
| Total carbohydrate | 0.2 g | 0% |
| Fiber | 0.1 g | 0% |
| Protein | 0.2 g | 0% |
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 1 Medium Nori seaweed sheet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 3 g | 1 kcal |
| 1 piece (small) | 1.5 g | 1 kcal |
| 1 tablespoon (shredded) | 2 g | 1 kcal |
| 1 piece (thin) | 2 g | 1 kcal |
| 1 piece (thick) | 4 g | 1 kcal |
| 1 piece (large) | 5 g | 2 kcal |
| 2 piece (double) | 6 g | 2 kcal |
| 1 cup (chopped) | 8 g | 3 kcal |
| 5 piece (jumbo) | 15 g | 5 kcal |
| 1 pack (whole) | 25 g | 9 kcal |
| 100 g | 100 g | 35 kcal |
Calculated from 35 calories per 100 g.
Frequently Asked Questions About Nori seaweed sheet
How do you use nori seaweed sheets to make sushi?
Place a nori seaweed sheet shiny-side down on a bamboo mat, spread a thin layer of sushi rice over the rough side, and add fillings. Roll it firmly with the mat, then slice with a sharp, slightly damp knife.
Which side of a nori seaweed sheet goes on the outside of sushi?
The shiny side of a nori seaweed sheet usually faces outward on a finished maki roll. Put the sheet shiny-side down on the mat so the rough side faces up and grips the rice.
Do nori seaweed sheets need to be cooked before eating?
No, nori seaweed sheets sold for sushi are usually toasted and ready to eat. You can briefly warm one in a dry pan to make it crisper, but watch closely because the thin sheet can burn quickly.
What can you use instead of nori seaweed sheets for sushi?
For a nori-free sushi roll, wrap the rice and fillings in thin cucumber strips or a thin omelet. Rice paper can also hold a roll together, but it has a different texture and will not give the same seaweed flavor.
How do you keep nori seaweed sheets crisp after opening?
Keep opened nori seaweed sheets in an airtight container in a cool, dry cupboard. Moisture quickly makes them limp, so close the pack promptly and handle the sheets with dry hands; keep any packet desiccant inside.
Why does my nori seaweed sheet get chewy when I make sushi?
A nori seaweed sheet turns chewy when it absorbs moisture from wet fillings, rice, or the air. Drain fillings well, assemble the roll just before serving, and store unused sheets airtight to keep them crisp.
Can you toast nori seaweed sheets at home?
Yes, briefly toast nori seaweed sheets in a dry skillet over low heat or in a warm oven. Turn or check them frequently; they are thin and can scorch in moments. Toast only what you plan to use soon.
Are nori seaweed sheets the same as seaweed snacks?
Not necessarily. Nori seaweed sheets are usually plain sheets used for sushi, while packaged seaweed snacks are often cut, toasted, and seasoned with oil or salt. You can crisp and season a plain sheet yourself.
Can you eat nori seaweed sheets straight from the packet?
Yes, sushi nori is generally toasted and can be eaten straight from the packet as a crisp snack. If a sheet has become soft, briefly warming it in a dry pan can restore some of its crunch.
Are nori seaweed sheets safe to eat during pregnancy?
Nori seaweed sheets can be eaten as part of a varied diet during pregnancy, but their iodine content can vary. If you have a thyroid condition or have been advised to limit iodine, ask your clinician about your own intake.
Nori seaweed sheet Vitamins & Minerals
Vitamins
B12
0.07µg · 3% DV
Vitamin K
1.2µg · 1% DV
Vitamin A
7.8µg · 1% DV
B2
0.01mg · 1% DV
Minerals
Iodine
78µg · 52% DV
Sodium
11mg · 0% DV
Copper
0mg · 0% DV
Magnesium
1.8mg · 0% DV
Potassium ⭐
7.5mg · 0% DV
Nori seaweed sheet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Nori seaweed sheet
To burn the 1 calories in 1 piece (medium) (3 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 Nori seaweed sheet?
Nori seaweed sheet is made by pressing and drying edible seaweed into thin, crisp sheets, a familiar ingredient in Japanese cooking. It is best known for wrapping sushi, but it is also torn over rice, stirred into soups or eaten as a snack.
Fresh from the packet, it has a delicate crunch and a savoury, slightly briny flavour; moisture softens it quickly. Around the world, it is often used for homemade sushi rolls or rice bowls, and can be cut into strips for a quick topping. Nori seaweed sheet provides 3.6 g of fibre per 100 g, though servings are usually small. Pair it with rice and vegetables for a simple roll, or crumble it over a bowl instead of adding a rich sauce.
How Nutritious Is Nori seaweed sheet?
Nutrient density
Very 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
High
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 Nori seaweed sheet 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 sheet Contain Allergens?
No known major allergens
Which Diets Is Nori seaweed sheet 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 sheet Fat Profile
SATURATED
0g
MONOUNSATURATED
0g
POLYUNSATURATED
0.01g
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Nutrition data compiled from USDA FoodData Central and scientific sources.