Sea Vegetable
Nori
Nori is the dried, pressed sheet of Porphyra and related red seaweeds, famous as sushi wrappers and Japanese rice seasoning. Toasted sheets turn deep green-black with a sweet marine, slightly smoky flavour. Also sold as flakes (aonori-style uses), snacks, and powder. Quality grades reflect colour, gloss, and thickness for rolling versus crumbling.
Also known as: Laverbread Weed, Nori, Gim / Kim, Zicai, Laver
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A sample of named types with their own origin and culinary profiles.
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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 0.5 g
- Saturated Fat 0.11 g
- Trans Fat 0 g
- Monounsaturated Fat 0.1 g
- Polyunsaturated Fat 0.21 g
- Cholesterol 0 mg
- Sodium 867 mg
- Salt 2.65 g
- Total Carbohydrate 5.89 g
- Dietary Fibre 4.29 g
- Total Sugars 0.5 g
- Complex / starch 0.54 g
- Protein 3.75 g
- Water 78.5 g
- Energy 37.6 kcal
- Water 78.5 g
- Carbohydrates 5.89 g
- Sugars 0.5 g
- Monosaccharides 0.36 g
- Disaccharides 0.16 g
- Starch 0.54 g
- Amylose 0.14 g
- Amylopectin 0.41 g
- Digestible Starch 0.46 g
- Resistant Starch 0.05 g
- Fibre 4.29 g
- Soluble Fibre 1.5 g
- Insoluble Fibre 2.79 g
- Protein 3.75 g
- Fat 0.5 g
- Saturated Fat 0.11 g
- Monounsaturated Fat 0.1 g
- Polyunsaturated Fat 0.21 g
- Vitamins 90.8 mg
- Vitamin A 20 µg
- Vitamin B1 — Thiamine 0.04 mg
- Vitamin B2 — Riboflavin 0.18 mg
- Vitamin B3 — Niacin 0.87 mg
- Vitamin B5 — Pantothenic Acid 0.26 mg
- Vitamin B6 0.04 mg
- Vitamin B7 — Biotin 1.7 µg
- Vitamin B9 — Folate 41.8 µg
- Vitamin C 2 mg
- Vitamin E 0.59 mg
- Vitamin K 23.3 µg
- Minerals 1138 mg
- Major Minerals 1067 mg
- Trace Minerals 70.9 mg
- Salt 2.65 g
- Sodium Chloride 2.65 g
Vitamins
vitamin-c: 2 · vitamin-a: 20 · vitamin-b1-thiamine: 0.04 · vitamin-b2-riboflavin: 0.18 · vitamin-b3-niacin: 0.87 · vitamin-b5-pantothenic-acid: 0.26 · vitamin-b6: 0.04 · vitamin-b7-biotin: 1.7 · vitamin-b9-folate: 41.8 · vitamin-e: 0.59 · vitamin-k: 23.3 ·
Minerals
Sodium: 866.74 · Potassium: 170 · Calcium: 30 · Iron: 0.5 · Zinc: 0.4 · Iodine: 70 ·
Sea vegetables bring iodine, minerals, and saltiness with modest calories when rehydrated.
Grading systems
Grades are placed along a shared scale so systems can be compared side by side.
History
Coastal Japanese communities harvested and dried purple laver long before paper-like nori sheets.
Edo-period Tokyo Bay nori cultivation and sheet-making established sushi-wrapper traditions.
Discovery of the Porphyra life cycle enabled modern large-scale nori farming.
Global sushi culture made toasted nori sheets a worldwide pantry sea vegetable.