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Nori seaweed Calories
Low-calorie seaweed rich in iodine and minerals
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (whole) of Nori seaweed (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 7 µg of Iodine covers 5% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Nori seaweed 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%
Nori seaweed 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 Nori seaweed?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (whole) | 3 g | 1 kcal |
| 1 tablespoon (shredded) | 2 g | 1 kcal |
| 1 serving (small) | 5 g | 2 kcal |
| 2 piece (double) | 6 g | 2 kcal |
| 1 serving (medium) | 10 g | 4 kcal |
| 4 piece (triple) | 12 g | 4 kcal |
| 1 serving (large) | 15 g | 5 kcal |
| 1 cup (shredded) | 15 g | 5 kcal |
| 100 g | 100 g | 35 kcal |
Calculated from 35 calories per 100 g.
Frequently Asked Questions About Nori seaweed
What is nori seaweed used for?
Nori seaweed is used to wrap sushi rolls and hand rolls, and it can also be torn into soups, rice bowls, or salads. Its thin sheets add a savory, sea-like flavor and are often sold toasted.
Is nori seaweed healthy?
Nori seaweed provides minerals, including iodine, and can add flavor without needing much seasoning. Its iodine content varies by product, so people who need to limit iodine should pay attention to how often they eat it.
Can you eat nori seaweed straight from the packet?
Yes, nori seaweed is ready to eat straight from the packet and does not need cooking. Toasted sheets can be eaten as a snack; untoasted sheets can be used directly for sushi or other dishes.
How do you roll sushi with nori seaweed?
Place nori seaweed rough-side up on a bamboo mat, spread a thin layer of rice over it, and add the fillings. Roll it firmly with the shiny side facing out, then seal the edge with a little water.
Why does nori seaweed get soggy?
Nori seaweed gets soggy when it absorbs moisture from rice, fillings, or humid air. For crisp sheets, keep the package sealed and assemble sushi just before serving rather than leaving filled rolls out.
What can I use instead of nori seaweed?
Soy paper is the closest sushi-wrap substitute for nori seaweed, while large lettuce leaves can work for a lighter wrap. Neither has nori’s distinctive savory flavor, so the result will taste different.
How long does nori seaweed last after opening?
Opened nori seaweed can stay crisp for weeks when kept airtight in a cool, dry place, but moisture makes it lose quality quickly. Follow the package’s date and discard sheets that smell stale or look damp.
Does nori seaweed need to be toasted?
No, nori seaweed does not need to be toasted before you use it. Toasting can bring out a more pronounced aroma and crisp texture; briefly warm an untoasted sheet in a dry pan if you want that effect.
Can you put nori seaweed in soup?
Yes, you can add nori seaweed to soup, but stir it in near the end or crumble it over the bowl just before serving. It softens quickly in hot liquid and will not stay crisp.
Is nori seaweed the same as kelp?
No, nori seaweed and kelp are different types of seaweed. Nori is sold as thin sheets for sushi, while kelp is thicker and commonly used to make broths or seasonings.
Nori seaweed 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
6.96µg · 5% DV
Copper
0.01mg · 1% DV
Magnesium
3.63mg · 1% DV
Phosphorus
4.71mg · 1% DV
Potassium ⭐
11mg · 0% DV
Sodium
2.61mg · 0% DV
Nori seaweed Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Nori seaweed
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 Nori seaweed?
Nori seaweed is dried seaweed pressed into thin sheets, best known as the wrapper for Japanese sushi rolls and a common covering for onigiri. It has a lightly briny, savoury flavour and turns crisp when toasted. Outside Japan, it is also easy to find in shops as ready-to-eat roasted sheets or flakes, which can be crumbled over rice, noodles, soups or salads.
Low in calories, nori seaweed offers some protein as well as iodine and other minerals. A whole sheet weighs about 3 g, so it adds a distinct sea flavour without much bulk. Pair it with rice, vegetables or fish, or use it to wrap a simple filling; if you are watching salt, choose plain sheets and season the rest of the dish lightly.
How Nutritious Is Nori seaweed?
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 Nori 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 Nori seaweed Contain Allergens?
No known major allergens
Which Diets Is Nori seaweed 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
Nori seaweed Fat Profile
SATURATED
0g
MONOUNSATURATED
0g
POLYUNSATURATED
0g
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Nutrition data compiled from USDA FoodData Central and scientific sources.