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Seaweed sheet Calories
Low-calorie, iodine-rich, mineral-dense seaweed sheet
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (whole) of 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 g of fiber. Its 69 µg of Iodine covers 46% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Seaweed sheet Nutrition Facts
Selected: 1 piece (whole) · 3 g
1
KCAL / 3G
Carbs
0.2g
· 0% DV
Protein
0.2g
· 0% DV
Fat
0g
· 0% DV
Fiber
0g
· 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%
Seaweed sheet nutrition facts table · 1 piece (whole) (3 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 1 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Trans fat | 0 g | |
| Sodium | 2.61 mg | 0% |
| Total carbohydrate | 0.2 g | 0% |
| Fiber | 0 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 Seaweed sheet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (whole) | 3 g | 1 kcal |
| 1 serving (small) | 5 g | 2 kcal |
| 2 piece (whole) | 6 g | 2 kcal |
| 1 serving (medium) | 10 g | 4 kcal |
| 5 piece (whole) | 15 g | 5 kcal |
| 1 serving (large) | 20 g | 7 kcal |
| 10 piece (whole) | 30 g | 11 kcal |
| 100 g | 100 g | 35 kcal |
Calculated from 35 calories per 100 g.
Frequently Asked Questions About Seaweed sheet
What is a seaweed sheet made of?
A seaweed sheet is made from edible seaweed that is dried and pressed into a thin, crisp layer. Sheets sold for sushi are commonly called nori; they may be sold plain or lightly roasted, and are not the same as fresh seaweed.
How do you use a seaweed sheet to make sushi rolls?
Place a seaweed sheet shiny-side down on a sushi mat, spread a thin layer of cooled seasoned rice over it, and add fillings near one edge. Roll firmly with the mat, then slice with a sharp, damp knife so the sheet does not tear.
Can you eat a seaweed sheet straight from the packet?
Yes, a seaweed sheet can usually be eaten straight from the packet because it is already dried and ready to eat. It may taste crisper after brief toasting, but avoid extra heating if the package says it is already roasted or seasoned.
How should you store an opened seaweed sheet packet?
Store opened seaweed sheets in an airtight bag or container in a cool, dry cupboard. Moisture quickly makes them limp, so keep the packet tightly closed and retain its desiccant sachet; refrigerating can expose sheets to condensation when opened.
Why does a seaweed sheet turn chewy when making sushi?
A seaweed sheet turns chewy when it absorbs moisture from rice, fillings, or humid air. Use cooled rice that is not overly wet, assemble the roll shortly before serving, and keep unused sheets sealed while you work.
Do you need to toast a seaweed sheet before eating it?
No, a seaweed sheet does not need to be toasted if it is sold ready-to-eat. Briefly warming a plain sheet in a dry pan can bring back crispness and deepen its aroma, but seasoned or pre-roasted sheets are ready as sold.
Can you use a seaweed sheet for anything besides sushi?
Yes, crumble or cut a seaweed sheet over rice bowls, noodles, soups, or salads, or eat it as a crisp snack. Add it to hot dishes just before serving, since steam softens the sheet and removes its crunch.
What can you use instead of a seaweed sheet for sushi?
For sushi without a seaweed sheet, wrap the filling in thin cucumber ribbons or use soy paper. These alternatives do not provide nori’s distinctive savory sea flavor, so they change the taste as well as the texture.
Is a seaweed sheet safe for people with thyroid problems?
Seaweed sheets contain iodine, and the amount varies by product. If you have a thyroid condition or take iodine-containing medication, ask your clinician whether frequent seaweed-sheet consumption is suitable for you; there is no single limit that fits everyone.
Can you freeze seaweed sheets?
Freezing is usually unnecessary for seaweed sheets and can introduce moisture when the pack is thawed. Keep them airtight in a dry cupboard instead; if you do freeze a sealed pack, let it reach room temperature before opening to reduce condensation.
Seaweed sheet Vitamins & Minerals
Vitamins
Vitamin K
1.98µg · 2% DV
Vitamin C
1.17mg · 1% DV
Folate
4.38µg · 1% DV
Vitamin A
7.8µg · 1% DV
Minerals
Iodine
69µg · 46% DV
Magnesium
3.63mg · 1% DV
Phosphorus
4.71mg · 1% DV
Copper
0.01mg · 1% DV
Potassium ⭐
11mg · 0% DV
Sodium
2.61mg · 0% DV
Seaweed sheet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Seaweed sheet
To burn the 1 calories in 1 piece (whole) (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 Seaweed sheet?
A seaweed sheet is made by pressing and drying edible seaweed into a thin, flexible layer. Nori is a familiar Japanese version, while similar sheets are also used in Korean cooking. It has a savoury, lightly briny flavour and can be eaten crisp as a snack or wrapped around rice and other fillings. Sushi is its best-known use worldwide, but you can also tear it into soups, salads or noodle dishes. A brief toast in a dry pan makes it crispier and brings out its aroma.
It is low in calories and provides iodine and other minerals. Pair it with rice, vegetables or fish, or crumble a little over a dish for a savoury finish.
How Nutritious Is 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
Medium
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 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 Seaweed sheet Contain Allergens?
No known major allergens
Which Diets Is 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
✓ Suitable
Low FODMAP
— Not suitable
Seaweed sheet Fat Profile
SATURATED
0g
MONOUNSATURATED
0g
POLYUNSATURATED
0g
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Nutrition data compiled from USDA FoodData Central and scientific sources.