Nutrilyt
All foods
Nori

Seaweed

Nori

A nutrient-dense edible seaweed pressed into thin, dark green sheets commonly used for wrapping sushi.

Edible red algae dried and pressed into thin sheets, widely used in Japanese cuisine for wrapping sushi and onigiri.

low-calorie mineral-dense sea vegetable

Typical serving · 8g

Common varieties · yaki-nori (roasted), ajitsuke-nori (seasoned), kizami-nori (shredded), maki-nori (full sheets)

80health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

Low calorieLow carbLow glycemicWeight lossDiabetes-friendlyGut health

The story

What makes it unique

Nori is primarily composed of digestible carbohydrates and proteins with a low fat content. It digests moderately fast due to its thin, dry structure but has a minimal impact on blood sugar. Its high umami flavor enhances satiety. Processing is minimal, usually involving washing, chopping, pressing, and roasting.

Varieties: yaki-nori (roasted) · ajitsuke-nori (seasoned) · kizami-nori (shredded) · maki-nori (full sheets)

#seaweed#nori#lowcarbsnack#thyroidhealth#iodine#sushiwrap#umami#ketofriendly#weightloss#minimallyprocessed

Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

345kcal

Density 3.45 kcal/g

Protein

36.4g

Carbs

41.4g

Fat

1.5g

Fiber

5.3g

Sugar

0.5 g

Sodium

1500 mg

Potassium

350 mg

Glycemic index

15

Glycemic load

5

Water content

8%

Standout compounds

Nutrient highlights

  • Iodine

    high

    Supports thyroid hormone production and metabolic regulation

  • Vitamin B12

    moderate

    Supports nerve function and red blood cell formation (bioavailability varies)

  • Vitamin A

    high

    Promotes eye health and immune function

  • Protein

    moderate

    Contributes to tissue repair and satiety (high per 100g, low per serving)

Wellness map

Health scores & processing

Weight loss
85
Satiety
70
Blood sugar
90
Gut health
80
Heart health
70
Fitness
55
Processing
90

NOVA processing scale

1
Min
2
3
4
Ultra

minimally processed · Whole food

Plain nori is simply washed, chopped, pressed into sheets, and dried or roasted. Seasoned varieties with added oils and sugars fall into Nova group 4.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietygood
  • Blood sugarexcellent
  • Nutrient densityexcellent
  • Fitness fuelmoderate
  • Processing qualityexcellent

Eat with confidence

Food safety profile

Seaweed absorbs minerals from the ocean, which can include heavy metals like arsenic and cadmium, though usually in safe amounts. The primary risk is excessive iodine intake if consumed in very large quantities, which can affect thyroid function.

80safety

Evidence confidence 85%

  • Pesticideslow
  • Antibioticslow
  • Heavy metalsmoderate
  • Contaminationmoderate

Watch for

  • arsenic
  • cadmium
  • lead
  • excess iodine

Safer choices

Organic certified nori or brands that test for heavy metals

Prep tips

No washing needed for sheets; consume in moderation to avoid iodine excess.

Iodine and heavy metal content in seaweeds are monitored, but levels can vary significantly by harvest region.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    Extremely low in calories per sheet, providing high flavor and crunch with minimal energy intake.

  2. Blood sugar

    Very low glycemic impact; fiber and protein slow digestion, preventing glucose spikes.

  3. Fitness & energy

    Not a significant source of macronutrient fuel per serving, but provides micronutrients that support metabolic function.

  4. Gut health

    Contains polysaccharides and fiber that act as prebiotics, supporting beneficial gut bacteria.

  5. Processing quality

    Plain roasted nori is a whole food with minimal processing; watch out for seasoned versions with added seed oils and sugar.

  6. Food safety

    Naturally high iodine content requires moderation; heavy metal accumulation is a minor but present risk depending on water quality.

  7. Common mistakes

    Assuming all nori snacks are equal; flavored nori snacks often contain unhealthy oils and added sugars.

  8. Best preparation

    Consuming dry as a snack, wrapping rice, or crumbling into soups and salads for umami flavor.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • Low-carb wrap alternative

    Use nori sheets instead of tortillas for wrapping sandwich fillings, veggies, or rice.

  • Crunchy diet snack

    Eat plain roasted sheets as a virtually zero-calorie crunchy snack to curb cravings.

  • Umami soup topping

    Crumble nori over ramen, miso soup, or salads to add savory depth without extra salt.

Balance sheet

Pros & cons

Upsides

  • Extremely low calorie per serving
  • Rich in iodine for thyroid support
  • High in umami flavor, reducing the need for salt
  • Very low glycemic impact
  • Convenient and shelf-stable snack

Trade-offs

  • Risk of iodine toxicity if overconsumed
  • Potential heavy metal accumulation from ocean water
  • Flavored varieties often contain unhealthy oils and sugar
  • Low actual macronutrient volume per typical serving
  • Can become chewy and difficult to eat if exposed to humidity

Fit check

Who is it for?

Great match

  • low-carb and keto diets
  • thyroid support
  • low-calorie snacking
  • blood sugar management

Consider alternatives

  • hyperthyroidism
  • high-volume muscle gain diets
  • those with severe seafood or iodine allergies

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Nori

    This food

    Nori

    VS85% alike
    Kombu

    Compare with

    Kombu

    Kombu is much higher in iodine and used for broth, while nori is lower in iodine and eaten as a sheet.

    Nori is lower in iodine and safer for daily snacking than kombu, which is better suited for making stocks.

    Nori vs Kombu
  • Nori

    This food

    Nori

    VS80% alike
    Wakame

    Compare with

    Wakame

    Wakame is rehydrated in soups, nori is dry. Nori provides a crunchy texture while wakame is soft.

    Wakame is ideal for soups and salads, while nori provides a crunchy, dry texture better for wraps and snacks.

    Nori vs Wakame
  • Nori

    This food

    Nori

    VS85% alike
    Dulse

    Compare with

    Dulse

    Dulse is redder and chewier, nori is darker and crisp.

    Dulse offers a chewier texture and slightly saltier taste, while nori is crispier and more widely available as a wrap.

    Nori vs Dulse
  • Nori

    This food

    Nori

    VS60% alike
    Spinach

    Compare with

    Spinach

    Spinach is a land vegetable with high volume, nori is a sea vegetable with concentrated minerals.

    Spinach provides more volume and iron per calorie, while nori delivers iodine and umami flavor with fewer calories.

    Nori vs Spinach
  • Nori

    This food

    Nori

    VS60% alike
    Kale

    Compare with

    Kale

    Kale is dense and fibrous, nori is light and crispy.

    Kale offers more fiber and volume for fullness, while nori provides unique minerals like iodine and a crispy snack texture.

    Nori vs Kale
  • Nori

    This food

    Nori

    VS50% alike
    Rice paper

    Compare with

    Rice paper

    Rice paper is carb-heavy, nori is low carb.

    Nori is a low-carb, low-calorie alternative to rice paper for wrapping foods, making it far better for blood sugar control.

    Nori vs Rice paper
  • Nori

    This food

    Nori

    VS55% alike
    Soy paper

    Compare with

    Soy paper

    Soy paper is mild-flavored with more carbs, nori is umami-rich with more minerals.

    Soy paper is a mild-flavored sushi wrap with more carbs, while nori offers more nutrients and a distinct umami taste.

    Nori vs Soy paper
  • Nori

    This food

    Nori

    VS50% alike
    Lettuce

    Compare with

    Lettuce

    Lettuce is high in water volume, nori is dry and mineral-rich.

    Lettuce provides high volume and hydration, while nori provides intense flavor and minerals in a compact, dry wrap.

    Nori vs Lettuce
  • Nori

    This food

    Nori

    VS75% alike
    Spirulina

    Compare with

    Spirulina

    Spirulina is blue-green algae in powder form, nori is red algae in sheet form.

    Spirulina is a concentrated protein and antioxidant powder, while nori is a whole-food sheet better for wraps and snacking.

    Nori vs Spirulina
  • Nori

    This food

    Nori

    VS60% alike
    Agar

    Compare with

    Agar

    Agar is a gelatin substitute, nori is a whole food wrap.

    Agar acts as a zero-calorie thickening gelatin substitute, while nori is eaten as a nutrient-dense food or wrap.

    Nori vs Agar

Common questions

FAQ

Answers aligned with how people search for this food.

  • Is nori good for weight loss?

    Yes, nori is very low in calories and provides satisfying crunch and umami flavor, making it an excellent snack for weight loss.

  • Can you eat too much nori?

    Yes, excessive consumption can lead to iodine toxicity, which may disrupt thyroid function. A few sheets a day is generally safe for most adults.

  • Is nori keto friendly?

    Plain nori is very low in net carbs and is widely used as a keto-friendly wrap or snack.

  • Does nori have a lot of iodine?

    Yes, nori is rich in iodine, an essential nutrient for thyroid hormone production, though it contains less iodine than kelp.

  • Can diabetics eat nori?

    Yes, nori has a very low glycemic index and will not spike blood sugar, making it safe and beneficial for diabetics.

  • Is roasted nori healthy?

    Plain roasted nori is healthy and minimally processed, but check labels for added vegetable oils and sugars in flavored varieties.

  • What does nori taste like?

    Nori has a distinct savory, umami flavor with a slightly salty ocean taste and a crisp texture when dry.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

90

Nutrition data

90

Health analysis

85

Food safety

85

Comparisons