Seaweed Laver (Raw) – Nutritional Information
Seaweed laver, often referred to as nori, is a type of edible seaweed commonly used in Asian cuisines, particularly for wrapping sushi. Known for its rich umami flavor and vibrant green hue, seaweed laver is a low-calorie, nutrient-dense food packed with essential vitamins, minerals, and antioxidants. This versatile ingredient is not only a tasty addition to dishes but also provides a host of health benefits due to its high protein, vitamin, and mineral content.
Nutritional Breakdown (per 100g of raw seaweed laver):
| Nutrient | Amount |
|---|---|
| Energy | 35.0 kcal |
| Protein | 5.81 g |
| Total Fat | 0.28 g |
| Saturated Fat | 0.061 g |
| Carbohydrates | 5.11 g |
| Fiber | 0.3 g |
| Sugar | 0.49 g |
| Calcium | 70.0 mg |
| Iron | 1.8 mg |
| Magnesium | 2.0 mg |
| Phosphorus | 58.0 mg |
| Potassium | 356.0 mg |
| Sodium | 48.0 mg |
| Zinc | 1.05 mg |
| Copper | 0.264 mcg |
| Manganese | 0.988 mg |
| Selenium | 0.7 mcg |
| Vitamin C | 39.0 mg |
| Thiamin (Vitamin B1) | 0.098 mg |
| Riboflavin (Vitamin B2) | 0.446 mg |
| Niacin (Vitamin B3) | 1.47 mg |
| Vitamin B6 | 0.159 mg |
| Folate (Vitamin B9) | 146.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 260.0 mcg |
| Vitamin E | 1.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Seaweed laver is generally considered safe for most people and is a good choice for a variety of dietary preferences, including vegan, vegetarian, and gluten-free diets. However, individuals who are allergic to seafood or iodine should exercise caution, as seaweed can sometimes trigger allergic reactions in sensitive individuals. If you’re unsure, consult with a healthcare professional before adding seaweed to your diet.
Dietary Preferences
Seaweed laver is a popular ingredient in plant-based diets, making it an excellent choice for vegans and vegetarians due to its high protein and essential amino acid profile. Additionally, it is gluten-free, making it a safe option for individuals with celiac disease or gluten sensitivity. Due to its low calorie and fat content, it fits well within calorie-controlled diets, low-carb diets, and high-protein diets.
Seaweed laver is rich in micronutrients such as iodine, calcium, iron, and magnesium, supporting bone health, immune function, and energy production. It’s also an excellent source of Vitamin C, which supports skin health and immune function.
Culinary Uses
Seaweed laver is most commonly used in sushi rolls, but it has a wide range of applications in the kitchen. It can be sprinkled over salads for an umami boost, used as a garnish for soups, or blended into smoothies for added nutrition. You can also use it as a seasoning in savory dishes like rice, noodles, and stir-fries. Whether served as a wrap for sushi or shredded as a topping for rice bowls, this nutrient-rich ingredient adds depth and flavor to a variety of meals.
Conclusion
Seaweed laver is an exceptional food ingredient, offering a host of nutrients in a low-calorie package. With its impressive nutritional profile and versatility in the kitchen, it’s a valuable addition to any diet, particularly for those seeking plant-based sources of protein and essential vitamins. Whether you’re making sushi, soups, or simply looking to enhance the nutritional content of your meals, seaweed laver provides both flavor and health benefits. Add it to your pantry today and enjoy the many advantages of this superfood.
