✦ Iodine source
✦ Plant protein
✦ B vitamins
✦ Very low calorie per sheet
Nori is a thin sheet of dried red seaweed used for sushi and snacks, supplying iodine, B vitamins (including some B12 analogues), protein, and fibre per gram, with very little energy per sheet.
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Preparation note
Eat dry as snack sheets or wrap fillings; small portions help keep iodine intake balanced.
Sources:
CoFID 2021
Where Seaweed, nori, dried, raw Stands Out
Macronutrients per 100g
577
kJ
Energy
30.7
g
Protein
44.4
g
Fibre
1.50
g
Fat
0.40
g
Saturates
1.98
g
Salt
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 2,840 mg | 142% | |
| Calcium | 430 mg | 54% | |
| Phosphorus | 350 mg | 50% | |
| Vitamin B12 | 27.5 µg | 200% | |
| Iron | 19.6 mg | 140% | |
| Vitamin C | 14.0 mg | 18% | |
| Magnesium | 12.0 mg | 3% | |
| Zinc | 6.40 mg | 64% | |
| Manganese | 6.00 mg | 200% | |
| Niacin (B3) | 5.50 mg | 34% | |
| Copper | 1.60 mg | 160% | |
| Riboflavin (B2) | 1.34 mg | 96% | |
| Thiamin (B1) | 0.240 mg | 22% | |
| Vitamin B6 | 0.070 mg | 5% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin A (RAE) | 0.000 µg | 0% | |
| Iodine | 1,470 µg | 200% | |
| Polyunsaturated fat (PUFA) | 0.700 g | — | |
| Monounsaturated fat | 0.100 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 0.000 µg | — | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.
Primary data source for this entry:
McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021.
All values are per 100g fresh weight unless stated.
% Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011.
Nutriofia is a research and information resource — nothing on this page constitutes medical advice.
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