Seaweed Nutrition Facts – Calories and Benefits

Seaweed

2 gr

1kcal

Carbohydrate0.19 gr %78

Protein0.03 gr %13

Fat0.01 gr %9

Seaweed Nutrition Values

Nutrients	100 gr	1 1 Sheet (Nori)
Calories(kcal)	43	1
Carbohydrate (g)	9.6	0.19
Protein (g)	1.7	0.03
Fat (g)	0.6	0.01
Fiber (g)	0.5	0.01
Cholesterol (mg)	0	0
Sodium (mg)	233	4.66
Potassium (mg)	89	1.78
Calcium (mg)	168	3.36
Iron (mg)	2.8	0.06
Vitamin A (IU)	116	2.32
Vitamin C (mg)	3	0.06

Nutritional values are based on the USDA database. Natural variations may occur; this information is for informational purposes only and does not constitute medical advice.

Dietitian's Tips for Consuming Seaweed

Metabolic Impact: Seaweed is naturally rich in iodine, which supports healthy thyroid function and helps maintain a balanced basal metabolic rate. Bioactive compounds such as fucoidan may also help stabilise blood sugar levels and reduce insulin resistance over time.
Consumption Recommendation: Eating seaweed 2-3 times per week in moderate portions provides nutritional variety without excessive iodine intake. Incorporating it into miso soup, salads or sushi rolls is a delicious and practical way to enjoy its benefits.
Caution: Seaweed can be high in sodium, so individuals with hypertension or kidney conditions should monitor their portion sizes carefully. Those with thyroid disorders should consult their doctor before consuming large amounts due to the naturally high iodine content.
Exercise: The iron and magnesium found in seaweed support muscle function and contribute to faster post-workout recovery. A light seaweed salad before exercise can provide a gentle energy boost without burdening the digestive system during physical activity.