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Roasted seaweed Calories
Rich in iodine and vitamin B12
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 pack (mini) of Roasted seaweed (5 g) has 15 calories. That works out to 306 calories per 100 g. It contains 2.2 g of carbs, 2.1 g of protein, 0.2 g of fat and 1.6 g of fiber. Its 125 µg of Iodine covers 83% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Roasted seaweed Nutrition Facts
Selected: 1 pack (mini) · 5 g
15
KCAL / 5G
Carbs
2.2g
· 1% DV
Protein
2.1g
· 4% DV
Fat
0.2g
· 0% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 44% · Fat 10%
Roasted seaweed nutrition facts table · 1 pack (mini) (5 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 15 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 25 mg | 1% |
| Total carbohydrate | 2.2 g | 1% |
| Fiber | 1.6 g | 6% |
| Protein | 2.1 g | 4% |
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 Mini Pack of Roasted seaweed?
| Serving | Amount | Calories |
|---|---|---|
| 1 pack (mini) | 5 g | 15 kcal |
| 1 piece (thin) | 1 g | 3 kcal |
| 3 piece (thin) | 3 g | 9 kcal |
| 1 serving (small) | 10 g | 31 kcal |
| 1 serving (medium) | 15 g | 46 kcal |
| 1 pack (large) | 20 g | 61 kcal |
| 1 serving (large) | 30 g | 92 kcal |
| 100 g | 100 g | 306 kcal |
Calculated from 306 calories per 100 g.
Frequently Asked Questions About Roasted seaweed
Is roasted seaweed good for you?
Roasted seaweed can be a useful source of fibre and certain micronutrients, and it makes a light, crunchy snack. Packaged versions may also contain added salt or oil, so check the seasoning if you are limiting sodium or prefer a plainer snack.
What is roasted seaweed made of?
Roasted seaweed is made from edible seaweed leaves, often nori, that are dried and toasted. Snack packs may also include oil, salt, sesame, or other seasonings; the ingredients vary, so the plain seaweed version may differ from flavoured sheets.
Does roasted seaweed contain iodine?
Yes, roasted seaweed can contain iodine, but the amount varies considerably with the seaweed species and product. Eating a lot may provide more iodine than intended, so people with thyroid conditions or taking thyroid medication should ask their healthcare professional about regular intake.
How should you store roasted seaweed after opening?
Keep opened roasted seaweed in an airtight container in a cool, dry place, away from steam and humidity. Moisture quickly makes the thin sheets lose their crunch. Follow any storage directions on the package, and discard sheets that smell or look spoiled.
Can you use roasted seaweed for sushi?
Yes, large, plain roasted seaweed sheets can be used to roll sushi, especially when they are sold as sushi nori. Small snack-size sheets are usually too small for a full roll, and heavily seasoned varieties can overpower the filling.
Why is roasted seaweed so salty?
Roasted seaweed itself does not have to be salty; many snack brands add salt, soy-based seasoning, or other flavourings after toasting. For less sodium, choose an unseasoned or lightly seasoned pack and compare products’ ingredient lists.
Does roasted seaweed have vitamin B12?
Some seaweeds contain B12 or B12-like compounds, but the amount and the form the body can use vary by species and product. Roasted seaweed should not be your only dependable B12 source, particularly if you follow a vegan diet.
Can you eat roasted seaweed every day?
A small pack can fit into a daily eating routine, but having large amounts every day is not a good idea because iodine levels vary and seasoned products can add sodium. Rotate it with other snacks rather than relying on seaweed as a staple.
Is roasted seaweed safe to eat during pregnancy?
Small amounts of roasted seaweed are generally eaten as food during pregnancy, but iodine content can vary widely between products. Avoid making large servings a daily habit, and ask your prenatal care provider for guidance if you have a thyroid condition or specific iodine advice.
Is roasted seaweed the same as nori?
Not exactly: nori is a type of edible seaweed commonly used to make roasted seaweed sheets. “Roasted seaweed” describes the toasted snack or preparation, which may use nori or another edible seaweed depending on the product.
Roasted seaweed Vitamins & Minerals
Vitamins
B12
1.6µg · 67% DV
Folate
73µg · 18% DV
B2
0.12mg · 9% DV
B3
0.6mg · 4% DV
Minerals
Iodine
125µg · 83% DV
Potassium ⭐
160mg · 5% DV
Magnesium
15mg · 4% DV
Iron
0.6mg · 3% DV
Sodium
25mg · 1% DV
Roasted seaweed Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Roasted seaweed
To burn the 15 calories in 1 pack (mini) (5 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 Roasted seaweed?
Roasted seaweed is made from thin sheets of seaweed, commonly nori, that are dried and toasted until crisp. It has a long place in East Asian cooking, especially in Japan, where it is used for sushi rolls and rice balls as well as eaten on its own. Its delicate crunch and savoury, slightly briny taste also make it a popular packaged snack in many parts of the world.
The nutrition figures are concentrated because a typical mini pack is only about 5 g. Roasted seaweed provides fibre and protein, and is notable for its iodine content. Enjoy it straight from the pack, crumble it over rice or soup, or pair it with a simple meal; if you are watching salt intake, check the product label, as seasoning varies.
How Nutritious Is Roasted seaweed?
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
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 Roasted 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 Roasted seaweed Contain Allergens?
No known major allergens
Which Diets Is Roasted seaweed Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Roasted seaweed Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.