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Seaweed Snack Calories
Roasted and salted seaweed snack, low calorie, rich in iodine and minerals
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 pack (small) of Seaweed Snack (5 g) has 13 calories. That works out to 250 calories per 100 g. It contains 1.8 g of carbs, 0.4 g of protein, 0.4 g of fat and 0.4 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.
Seaweed Snack Nutrition Facts
Selected: 1 pack (small) · 5 g
13
KCAL / 5G
Carbs
1.8g
· 1% DV
Protein
0.4g
· 1% DV
Fat
0.4g
· 1% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 13% · Fat 29%
Seaweed Snack nutrition facts table · 1 pack (small) (5 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 13 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.08 g | 0% |
| Trans fat | 0 g | |
| Sodium | 45 mg | 2% |
| Total carbohydrate | 1.8 g | 1% |
| Fiber | 0.4 g | 1% |
| Protein | 0.4 g | 1% |
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 Small Pack of Seaweed Snack?
| Serving | Amount | Calories |
|---|---|---|
| 1 pack (small) | 5 g | 13 kcal |
| 1 piece (thin) | 2 g | 5 kcal |
| 1 serving (medium) | 8 g | 20 kcal |
| 2 pack (medium) | 10 g | 25 kcal |
| 5 piece (thin) | 10 g | 25 kcal |
| 1 pack (large) | 15 g | 38 kcal |
| 1 serving (large) | 20 g | 50 kcal |
| 100 g | 100 g | 250 kcal |
Calculated from 250 calories per 100 g.
Frequently Asked Questions About Seaweed Snack
What is a seaweed snack made from?
A seaweed snack is usually made from thin sheets of nori, an edible red seaweed, that are roasted and often salted. Some products use other seaweeds or add oil and seasonings, so the flavor and texture can vary.
Are seaweed snacks good for you?
Seaweed snacks can be a light, crunchy option and provide iodine and other minerals. They may also contain added salt, and their delicate sheets are not especially filling, so they work best as one part of a varied diet.
How much iodine is in a seaweed snack?
The iodine content varies widely with the seaweed species and the product, so there is no reliable amount for every snack. Seaweed can be iodine-rich, and eating large amounts regularly may affect thyroid function.
Why are seaweed snacks so salty?
Salt is often added after roasting to bring out the seaweed’s savory flavor. The amount differs by product, and the light, crisp sheets can make it easy to eat several servings without noticing.
Are seaweed snacks good for weight loss?
A small pack can be a low-calorie crunchy snack, but seaweed snacks do not cause weight loss on their own. They may not keep you full for long; pairing them with a more filling food can make a snack more satisfying.
Are seaweed snacks the same as nori sheets?
They often use the same kind of seaweed, but they are prepared differently. Nori sheets sold for sushi are usually larger and less seasoned, while seaweed snacks are typically cut or portioned, roasted, and salted.
How do you keep seaweed snacks crispy after opening?
Seal seaweed snacks in an airtight container or reseal the packet, then keep it in a cool, dry cupboard. Exposure to air and humidity quickly softens the sheets, so use the opened pack soon.
Can you make seaweed snacks at home?
Yes. Brush plain nori lightly with oil if desired, add a little salt or seasoning, and toast it briefly until crisp, watching closely so it does not burn. Homemade batches let you control the seasoning.
Can you eat seaweed snacks every day?
Having a small pack occasionally is different from eating large amounts every day. Seaweed’s iodine content varies, and frequent high intake may affect the thyroid; vary your snacks rather than relying on seaweed as a daily staple.
Are seaweed snacks safe for children?
Children can generally have a small portion, but seaweed snacks can be salty and their iodine content varies. Offer them occasionally rather than as an everyday snack, and supervise young children while they eat the thin, crisp sheets.
Seaweed Snack Vitamins & Minerals
Vitamins
B12
0.13µg · 5% DV
B2
0.06mg · 5% DV
Vitamin K
3.25µg · 3% DV
Vitamin C
2mg · 2% DV
Minerals
Iodine
125µg · 83% DV
Manganese
0.11mg · 5% DV
Sodium
45mg · 2% DV
Iron
0.28mg · 2% DV
Potassium ⭐
23mg · 1% DV
Seaweed Snack Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Seaweed Snack
To burn the 13 calories in 1 pack (small) (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 Seaweed Snack?
A seaweed snack is made from thin sheets of seaweed that are roasted and salted, often with a little oil or seasoning. It is especially familiar in Korean and Japanese food traditions, where roasted seaweed is eaten on its own as well as served with meals. The sheets are crisp and light, with a savoury, distinctly ocean-like flavour; enjoy them straight from the pack or crumble them over rice, soup or a salad.
It is low in calories and provides fibre, iodine and other minerals. A small pack makes a convenient crunchy nibble, while its saltiness pairs well with plain rice or other lightly seasoned foods. If you are watching your salt intake, check the seasoning on the pack.
How Nutritious Is Seaweed Snack?
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 Snack 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 Snack Contain Allergens?
No known major allergens
Which Diets Is Seaweed Snack 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
Seaweed Snack Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.13g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 0.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.