1 piece (medium) of Seaweed (Nori) (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 69.6 µg of Iodine covers 46% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Seaweed (Nori) Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

5.1g

· 2% DV

Protein

5.8g

· 12% DV

Fat

0.3g

· 0% DV

Fiber

0.3g

· 1% 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%

Seaweed (Nori) Vitamins & Minerals

Vitamins

B12

2.4µg · 100% DV

1mg · 77% DV

Folate

224µg · 56% DV

Vitamin C

39mg · 43% DV

Minerals

Iodine

2320µg · 1547% DV

Magnesium

240mg · 57% DV

Manganese

1mg · 43% DV

Phosphorus

150mg · 21% DV

How Nutritious Is Seaweed (Nori)?

Nutrient density

Very high

90/ 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

47/ 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.

Seaweed (Nori) 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 Seaweed (Nori)

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 Seaweed (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 Seaweed (Nori) 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 Seaweed (Nori) 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

Seaweed (Nori) Fat Profile

SATURATED

0.1g

MONOUNSATURATED

0.05g

POLYUNSATURATED

0.15g

⚖️

Omega 6:3 ratio 0.1:1

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

Compare Seaweed (Nori)

🌊vs🍅

Seaweed (Nori) vs Tomato17 kcal more per 100 g

→🌊vs🥗

Seaweed (Nori) vs Mixed Green Salad17 kcal more per 100 g

→🌊vs🫑

Seaweed (Nori) vs Red Pepper4 kcal more per 100 g

→🌊vs🥄

Seaweed (Nori) vs Boiled Beetroot9 kcal fewer per 100 g

→

Foods Similar to Seaweed (Nori)

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Seaweed (Nori)

How many calories are in nori seaweed?

Nori seaweed contains 35 calories per 100 g. It is also very low in fat, with 0.3 g per 100 g.

Is nori seaweed suitable for a vegan and gluten-free diet?

Yes, nori is compatible with vegan, vegetarian, and gluten-free diets. It also fits Mediterranean, Paleo, pescatarian, and flexitarian eating patterns.

Have another question about Seaweed (Nori)?

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026