Nori (Laver) Nutrition Facts, Vitamins and Benefits

Nori (Laver) benefits and place in a balanced diet

• A 100 g portion provides approximately 35 kcal; portion size and preparation affect total energy intake.
• Its approximately 85 g of water per 100 g contributes to total fluid intake.
• About 39 mg of vitamin C per 100 g contributes to normal immune function, collagen formation and the absorption of iron from plant foods.
• About 260 µg RAE of vitamin A per 100 g contributes to normal vision, immune function and the maintenance of skin and mucous membranes.
• About 4 µg of vitamin K per 100 g contributes to normal blood clotting and the maintenance of normal bones.
• Its recorded folate content contributes to normal blood formation, cell division and homocysteine metabolism.
• About 70 mg of calcium per 100 g contributes to the maintenance of normal bones and teeth, muscle function and nerve transmission.
• About 356 mg of potassium per 100 g contributes to normal muscle and nervous-system function and the maintenance of normal blood pressure.
• About 1.8 mg of iron per 100 g contributes to normal red-blood-cell and haemoglobin formation and oxygen transport. Absorption of plant iron varies with the meal.
• About 58 mg of phosphorus per 100 g contributes to normal energy metabolism and the maintenance of normal bones and teeth.
• No single food prevents or treats disease. The nutritional value of nori (laver) depends on portion size, variety, ripeness and the overall eating pattern.

Nori (Laver) nutrition facts

The table covers calories, macronutrients, vitamins, minerals, fatty acids and amino acids where a measured value is available. Values are shown per 100 g and for a 100 g reference serving.

How many calories are in Nori (Laver)?

100 g (about 3.5 oz) provides approximately 35 kcal. A 100 g reference serving provides approximately 35 kcal. Values vary with variety, ripeness and preparation.

How to use Nori (Laver) in the kitchen

Nori (Laver) can be used raw when food-safe or prepared by steaming, roasting, sautéing, simmering or adding to soups and salads, depending on the ingredient.