Calories in seaweed (nori)

Dried (nori). 298 kcal (1,247 kJ) per 100 g. Choose a portion below and every figure on the page updates.

Dried seaweed such as nori, the sheets used to wrap sushi, is concentrated by drying: per 100 g it has 298 kcal (1247 kJ) and 32 g of protein. But a sheet weighs only about 2.5 g, so real portions contain very little energy. Seaweed is a source of iodine, though amounts vary greatly between types and products.

Where the energy comes from

Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:

Things worth knowing

• One nori sheet (2.5 g) has about 7 kcal / 31 kJ, and a 5 g snack pack 15 kcal / 62 kJ.
• Per 100 g the mineral figures look huge (25 mg of iron, 482 mg of magnesium), but a single sheet supplies only about 0.6 mg of iron and 12 mg of magnesium.
• Roasted, seasoned seaweed snacks are often brushed with oil and salt, so check the label; the seaweed itself contributes little energy.
• Fresh, undried seaweed is mostly water, at about 41 kcal per 100 g, which shows how much drying concentrates everything in a sheet.

Converting these figures

One 1 sheet nori (2.5 g) of seaweed is 7 kcal, which is 31 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.

It takes 80 g of seaweed to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.