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Nori (dried seaweed): Full Macro & Calorie Guide

Nori (dried seaweed) contains 35 kcal per 100g, with 5.8g of protein, 5.1g of carbohydrates, and 0.3g of fat. A lean option: high in protein (5.8g per 100g) and low in fat. At just 35 kcal per 100g, it fits well into calorie-controlled diets. It is considered keto-friendly. Naturally vegan and plant-based.

  • Dietary: Keto, Paleo, Halal, Kosher, Vegan, Vegetarian
  • Key Micronutrients (per 100g): Iron 10.20mg, Calcium 70.0mg, Vitamin C 0.0mg
One sheet of nori is just 1 kcal. Here's the real breakdown per sheet and per 100g.

Nori (Dried Seaweed) Calories by Serving Size

ServingWeightCaloriesProteinCarbsFat
1 sheet3g1 kcal0.2g0.2g0.0g
10g10g4 kcal0.6g0.5g0.0g
Per 100g100g35 kcal5.8g5.1g0.3g

These figures scale directly from our own tested nori value (35 kcal per 100g). A standard sushi-wrap sheet weighs around 3g, which is why a single sheet contributes almost no calories at all despite nori's values looking higher per 100g.

Nori is a dried seaweed (laver), not an animal product, so it's naturally plant-based and a genuine source of plant protein, 5.8g per 100g for something this light. It's low in fat, 0.3g per 100g, and widely used to wrap sushi rolls and onigiri, or eaten on its own as a crisp snack. This entry has no listed allergens and is suitable for a vegan, vegetarian, halal and kosher diet.

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Nutritional Overview

Nori (dried seaweed) is a seafood item valued for its nutritional profile and versatility in cooking. Per 100g serving, it provides 35 kcal of energy, 5.8g of protein, 5.1g of carbohydrates, and 0.3g of fat.

It is a good source of protein, providing 5.8g per 100g (around 66% of its energy), approximately 12% of the UK Reference Nutrient Intake of 50g per day. Under UK/EU nutrition-claim rules, that meets the "high protein" threshold of at least 20% of energy from protein. Protein plays a key role in muscle repair, immune function, and keeping you feeling full for longer.

With just 0.3g of fat per 100g, it meets the UK/EU "low fat" nutrition-claim threshold. This makes it a lighter option for those monitoring their fat intake as part of a heart-healthy or weight-management diet.

With only 0.5g of sugar per 100g, it meets the UK/EU "low sugar" nutrition-claim threshold. This makes it a suitable choice for those reducing their sugar intake as part of a balanced diet.

This food is a useful source of iron, providing 10.2mg per 100g. The UK recommended intake is 8.7mg for men and 14.8mg for women per day. Iron is essential for producing haemoglobin, which carries oxygen in the blood. Low iron intake is the most common nutritional deficiency in the UK.

At just 35 kcal and 0.3g of fat per 100g, this meets the UK/EU "low calorie" and "low fat" nutrition-claim thresholds, a genuine low-calorie, low-fat option that can support weight management goals. It can be included generously in calorie-controlled meals without significantly increasing overall energy intake.

Nori (dried seaweed) is suitable for ketogenic (with only 5.1g of carbs per 100g), vegan, halal and kosher diets, making it a versatile choice for households with mixed dietary requirements. A 100g portion of Nori (dried seaweed) is 35 kcal. Our nutritional calculator uk tracks it alongside everything else you eat.

Frequently Asked Questions

How many calories are in Nori (dried seaweed)?

Nori (dried seaweed) contains 35 kcal per 100g, which is approximately 2% of the recommended daily intake of 2,000 kcal for an average adult. This meets the UK/EU "low calorie" nutrition-claim threshold.

Is Nori (dried seaweed) high in protein?

Yes, Nori (dried seaweed) provides 5.8g of protein per 100g (around 66% of its energy), meeting the UK/EU "high protein" nutrition-claim threshold of at least 20% of energy from protein. The UK Reference Nutrient Intake for protein is around 50g per day for adults. A 100g serving of Nori (dried seaweed) provides 12% of this.

Is Nori (dried seaweed) low in fat?

Yes, Nori (dried seaweed) contains only 0.3g of fat per 100g, meeting the UK/EU "low fat" nutrition-claim threshold. This makes it a suitable choice for those watching their fat intake.

Is Nori (dried seaweed) low in sugar?

Yes, Nori (dried seaweed) has only 0.5g of sugar per 100g, meeting the UK/EU "low sugar" nutrition-claim threshold.

Is Nori (dried seaweed) keto-friendly?

Yes, with only 5.1g of carbohydrates per 100g, Nori (dried seaweed) fits within a standard ketogenic diet that typically limits carbs to 20-50g per day.

Is Nori (dried seaweed) suitable for vegans?

Yes, Nori (dried seaweed) is suitable for a vegan diet as it contains no animal-derived ingredients. It provides 35 kcal and 5.8g of protein per 100g.

Is Nori (dried seaweed) a good source of iron?

Nori (dried seaweed) contains 10.20mg of iron per 100g. The UK recommended daily intake is 8.7mg for men and 14.8mg for women. Iron is essential for red blood cell production and preventing anaemia.

Is Nori (dried seaweed) good for weight loss?

With only 35 kcal and 0.3g of fat per 100g, Nori (dried seaweed) meets the UK/EU "low calorie" and "low fat" nutrition-claim thresholds, a genuine low-calorie, low-fat food that can be a helpful part of a calorie-controlled diet for weight management.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database — View Nori (dried seaweed) data
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. World Health Organization (WHO) Nutrition — global dietary guidelines and public health nutrition
  6. Food Standards Agency (FSA) — UK food labelling regulations and traffic-light nutrition guidelines
  7. British Dietetic Association (BDA) — UK registered dietitians and evidence-based food fact sheets

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

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