Nutrition for Nori

Calories, Protein, Vitamins and More


image of nori source

Nori Nutrition Summary

One sheet of nori (2.6 grams or 0.09 oz) contains 1 calories and 0.2 grams of protein. Nori consist of 85% water, 5% carbohydrates, 6% protein, and less than 1% of total fat.

Nori is a source of Vitamin A, Vitamin C and manganese.

In one sheet of nori:

  • Calories: 1
  • Protein: 0.2 g
  • Sodium: 1.2 mg
There is no significant amounts of sugar, dietary fiber, total fat, saturated fat or cholesterol in nori.

See the Nori Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Seaweed, laver, raw.

Calories in Nori

Nori has 1 calories per sheet or 38 calories for every 100 grams. Most of its calories are from protein and carbohydrates.

67 percent of calories in nori are from protein and 33% of calories are from carbohydrates.

Calories from Fat

Nori does not contain a significant amount of calories from fat (less than 1%). Nori is very low in total fat, with <0.1 grams per sheet. It also is cholestrol free. Most of the fat in nori are healthier unsaturated fats:

  • Total fat: < 0.1 g
  • Saturated fat: < 0.1 g
  • Polyunsaturated fat: < 0.1 g
There is no significant amounts of cholestrol or monounsaturated fat in nori.

Calories Similar to Nori

Some other vegetables with similar calories to nori by weight:

Protein in Nori

A single sheet of nori contains 0.2 grams of protein. Although nori is relatively low in protein, it does contain all 9 essential amino acids at small amounts.

  • Protein: 0.15 g
  • Tryptophan: < 0.1 g
  • Threonine: 0.01 g
  • Isoleucine: 0.01 g
  • Leucine: 0.01 g
  • Lysine: 0.01 g
  • Methionine: < 0.1 g
  • Phenylalanine: 0.01 g
  • Valine: 0.01 g
  • Histidine: < 0.1 g

Protein Similar to Nori

Some other vegetables with similar amounts of protein to nori by weight:

Vitamins and Minerals in Nori

Nori is a source of Vitamin A, Vitamin C and manganese. It also contains significant amounts of riboflavin (Vitamin B2), folate (Vitamin B9) and copper.

Vitamins in nori (1 sheet):
  • Vitamin a: 6.8 ug
  • Thiamin: < 0.1 mg
  • Riboflavin: < 0.1 mg
  • Niacin: < 0.1 mg
  • Vitamin b6: < 0.1 mg
  • Vitamin c: 1 mg
  • Vitamin e: < 0.1 mg
  • Folate: 3.8 ug
  • Vitamin k: 0.1 ug
Minerals in nori (1 sheet):
  • Calcium: 1.8 mg
  • Potassium: 9.3 mg
  • Iron: < 0.1 mg
  • Magnesium: 0.1 mg
  • Zinc: < 0.1 mg
  • Selenium: < 0.1 ug
  • Phosphorus: 1.5 mg
  • Copper: < 0.1 mg
  • Manganese: < 0.1 mg
  • Choline: 0.3 mg
There is no significant amounts of pantothenic acid or vitamin b12 in nori.

Flavonoids and Carotenoids in Nori [3]

Nori contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid beta-carotene. In one sheet of nori:

  • beta-carotene: 81 ug

Nori Nutrition Chart

Nori:

( - g )

calories
KCAL %
carbohydrates
G %
dietary fiber
G %
sugar G
total fat
G %
saturated fat
G %
monounsaturated fat G
polyunsaturated fat G
protein
G %
Vitamin A
UG %
Vitamin C
MG %
calcium
MG %
iron
MG %
magnesium
MG %
potassium
MG %
thiamin (Vitamin B1)
MG %
riboflavin (Vitamin B2)
MG %
niacin (Vitamin B3)
MG %
Vitamin B6
MG %
pantothenic acid (Vitamin B5)
MG %
folate (Vitamin B9)
UG %
Vitamin E
MG %
Vitamin K
UG %
histidine
G %
isoleucine
G %
leucine
G %
lysine
G %
methionine
G %
phenylalanine
G %
threonine
G %
tryptophan
G %
valine
G %
sodium
MG %
copper
MG %
manganese
MG %
phosphorus
MG %
choline
MG %
zinc
MG %
Water G
selenium
UG %
Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Nori in Cooking

Nori is not too common in recipes, although it does star in quite a few. Nori can be consumed raw. Most recipes call for one or two sheets of nori.

Friends and Relatives of Nori

Other similar relatives:


get Nutrition for food

Food item missing