Laver (Seaweed)
* Calorie value is measured per serving weight shown
Nutrition (per 100g)
Common Serving Sizes
How long to burn 207 kcal
Approximate exercise time to burn the 207 kcal in each 100g:
About Laver (Seaweed)
A dried red-algal seaweed; protein above most seaweed, extremely rich in iodine; for soup and sushi.
Health Benefits of Laver (Seaweed)
Protein near the top of seaweed
Dried laver (紫菜) has ~26.7g protein per 100g - among the most protein-rich edible seaweeds. Its amino-acid profile is fairly balanced with high glutamate and alanine for natural savour. One standard sushi nori sheet (~3g) holds ~0.8g protein, slightly lifting a meal's protein alongside rice.
Extremely rich in iodine
Laver holds ~4000-5000µg iodine per 100g; one sheet (~3g) gives ~120-150µg - near the adult daily recommendation (150µg). Laver-and-egg soup is a classic iodine source; a bowl (~2-3g dried) is both tasty and nutritious.
Very convenient day to day
No soaking needed - tear it into soup or roast it for rice balls directly. Laver-egg soup and laver-dried-shrimp soup are among the quickest home soups. Common 'seaweed snacks' are really roasted and seasoned laver, but they add much more salt and oil than plain dried laver - higher in calories and sodium.