Nori sheets are a type of dried seaweed and is an excellent source of iodine. If the only time you ever eat seaweed is when it's holding together sticky rice in a sushi roll, then it's probably not going to prove to be a healthy choice. But served in soups or used to roll up avocado and prawns or salad rolls for hors d'oeuvre, then it's simply magical. Seaweed is pretty much the only vegetables we consume from the oceans, and it's full of calcium, folate, iodine, magnesium and a whole host of vitamin Bs. Recent research from the University of Newcastle upon Tyne suggests that seaweed, which is also full of fibre, is great for our guts and helps slow down digestion making us feel fuller for longer.

A rich source of: iodine, calcium, folate, magnesium, B vitamins.

Seaweed, nori, dried, raw

Energy (kcal) 136
Energy (kJ) 577
Water (g) 8.7
Starch (g) 0
Total sugars (g) 0
Glucose (g) 0
Galactose (g) 0
Fructose (g) 0
Sucrose (g) 0
Maltose (g) 0
Lactose (g) 0
Protein (g) 30.7
Protein (g)/100kcal 22.6
Protein % of calories 90.3
Carbohydrate (g) 0
Carbohydrate (g)/100kcal 0
Carb % of calories 0
Fat (g) 1.5
Fat (g)/100kcal 1.1
Fat % of calories 9.9
Satd FA /100g fd (g) 0.4
Mono FA /100g food (g) 0.1
Poly FA /100g food (g) 0.7
Sodium (mg) 9
Potassium (mg) 1039
Calcium (mg) 71
Magnesium (mg) 34
Phosphorus (mg) 67
Iron (mg) 1.4
Copper (mg) 0.3
Zinc (mg) 0.3
Chloride (mg) 10
Manganese (mg) 0.2
Selenium (µg) 0
Iodine (µg) 18
Vitamin D (µg) 0
Vitamin E (mg) 3.7
Thiamin (mg) 0
Riboflavin (mg) 0
Niacin (mg) 2.5
Tryptophan/60 (mg) 0.1
Niacin equivalent (mg) 2.6
Vitamin B6 (mg) 0.1
Vitamin B12 (µg) 0
Folate (µg) 13
Pantothenate (mg) 0.3
Biotin (µg) 0.5
Vitamin C (mg) 1
NSP (g) Non-starch polysaccharide 44.4
Cholesterol (mg) 0
Retinol (µg) 0
Carotene (µg) 550
Retinol Equivalent (µg) 92