Sea Vegetable
Aonori
Aonori is dried green laver flakes (Monostroma, Ulva, and related) used as a Japanese seasoning—bright green, sweet-marine, and aromatic on okonomiyaki, takoyaki, and rice. Distinct from sheet nori: sold powdered or flaked for sprinkling. Finish hot dishes so colour stays vivid. Moisture turns flakes dull—keep airtight.
Also known as: Green Laver, Green Nori Flakes
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Cuts & parts
Breeds & varieties
A sample of named types with their own origin and culinary profiles.
Characteristics
Preparations
Provenance
Sources
Traits
Nutrition and pairings
Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 0.52 g
- Saturated Fat 0.1 g
- Trans Fat 0 g
- Monounsaturated Fat 0.1 g
- Polyunsaturated Fat 0.21 g
- Cholesterol 0 mg
- Sodium 895 mg
- Salt 2.54 g
- Total Carbohydrate 5.62 g
- Dietary Fibre 4.12 g
- Total Sugars 0.48 g
- Complex / starch 0.53 g
- Protein 3.77 g
- Water 75.2 g
- Energy 37.6 kcal
- Water 75.2 g
- Carbohydrates 5.62 g
- Sugars 0.48 g
- Monosaccharides 0.34 g
- Disaccharides 0.14 g
- Starch 0.53 g
- Amylose 0.13 g
- Amylopectin 0.4 g
- Digestible Starch 0.45 g
- Resistant Starch 0.05 g
- Fibre 4.12 g
- Soluble Fibre 1.44 g
- Insoluble Fibre 2.68 g
- Protein 3.77 g
- Fat 0.52 g
- Saturated Fat 0.1 g
- Monounsaturated Fat 0.1 g
- Polyunsaturated Fat 0.21 g
- Vitamins 90.3 mg
- Vitamin A 20 µg
- Vitamin B1 — Thiamine 0.05 mg
- Vitamin B2 — Riboflavin 0.2 mg
- Vitamin B3 — Niacin 0.97 mg
- Vitamin B5 — Pantothenic Acid 0.29 mg
- Vitamin B6 0.05 mg
- Vitamin B7 — Biotin 1.9 µg
- Vitamin B9 — Folate 46.4 µg
- Vitamin C 2 mg
- Vitamin E 0.45 mg
- Vitamin K 18 µg
- Minerals 1341 mg
- Major Minerals 1191 mg
- Trace Minerals 150 mg
- Salt 2.54 g
- Sodium Chloride 2.54 g
Vitamins
vitamin-c: 2 · vitamin-a: 20 · vitamin-b1-thiamine: 0.05 · vitamin-b2-riboflavin: 0.2 · vitamin-b3-niacin: 0.97 · vitamin-b5-pantothenic-acid: 0.29 · vitamin-b6: 0.05 · vitamin-b7-biotin: 1.9 · vitamin-b9-folate: 46.4 · vitamin-e: 0.45 · vitamin-k: 18 ·
Minerals
Sodium: 894.96 · Potassium: 248 · Calcium: 48 · Iron: 1.3 · Zinc: 0.4 · Iodine: 148 ·
Sea vegetables bring iodine, minerals, and saltiness with modest calories when rehydrated.
In the kitchen
Culinary partners and combinations that usually underperform with Aonori.
Usually avoid with
Often clash in flavour or tradition
History
Japanese cookery dried green laver as aonori seasoning flakes.
Commercial aonori packs standardised street-food toppings.
Global Japanese restaurants made aonori a recognisable green sprinkle.