Nutrition facts · Other
Calories in Nori (seaweed)
Nori (seaweed) has 35 calories per 100 g, and a serving of 10 sheets (26 g) has 9 calories. Most of those calories come from protein (5.8 g per 100 g) and carbs (5.1 g per 100 g), with almost no fat at 0.3 g.
Calories come from: Carbs 44% · Fat 6% · Protein 50%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 35 kcal | 5.8 g | 5.1 g | 0.3 g |
| 10 sheets | 26 g | 9 kcal | 1.5 g | 1.3 g | 0.1 g |
| 2 tbsp | 10 g | 4 kcal | 0.6 g | 0.5 g | 0 g |
Full nutrition (Per 100 g)
| Calories | 35 kcal |
|---|---|
| Protein | 5.8 g |
| Carbohydrates | 5.1 g |
| of which sugars | 0.5 g |
| Fiber | 0.3 g |
| Fat | 0.3 g |
| of which saturated | 0.1 g |
| Sodium | 48 mg |
What changes the calories
- These figures are for raw laver, which holds water; toasted, dried nori sheets have lost most of that water, so they pack more calories into each gram.
- Seasoned nori snacks are often brushed with oil and sprinkled with salt or sugar, which adds calories beyond the seaweed itself.
- In sushi and rolls, nearly all the calories come from the rice, fish and sauces rather than the nori wrapper.
Tips for logging it accurately
- Check the package label for dried or seasoned nori snacks, since their calories per gram differ from the raw seaweed values shown here.
- When logging sushi or rice balls, log the rice, fillings and sauces separately; the nori contributes very little.
- Snap a photo of your meal in BerryFit to log nori dishes quickly, then adjust portions if needed.
Log Nori (seaweed) in seconds
Snap a photo of your meal or search for Nori (seaweed) in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in 10 sheets of nori?
10 sheets (26 g) of nori have 9 calories, with 1.5 g protein, 1.3 g carbs and 0.1 g fat.
Is nori high in protein?
For its calories, nori is relatively rich in protein: 100 g has 5.8 g protein out of 35 calories. Because portions are small, the total protein you get from it is modest.
How does nori compare to kelp in calories?
Nori has 35 calories per 100 g, while kelp has 43 calories per 100 g, so both are low-calorie seaweeds.
Does nori have fat or sugar?
Very little: 100 g of nori has 0.3 g fat and 0.5 g sugar. Seasoned versions may add oil or sugar, so check the label.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Seaweed, laver, raw, FDC ID 168458); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
