Epic source
Protein
31.1 g · 62% DV target
A paper-thin, toasted sea vegetable with a savory umami profile and crisp texture, nori is a rare plant-based source of preformed long-chain fatty acids and essential trace elements.
Nori is a well-established source of iodine, a trace element essential for thyroid hormone synthesis and function . While it generally contains lower iodine concentrations than brown seaweeds like kelp or kombu, the levels can vary significantly between batches, leading some institutional sources to suggest it may not be a perfectly reliable source for meeting daily requirements .4681012
Nori contains bioactive vitamin B12, which is rare for plant-based foods and can help improve B12 biomarkers in vegetarians and vegans . Clinical evidence indicates that the bioavailability of B12 in nori is comparable to other reliable sources like dairy or supplements, though processing methods such as drying may affect its potency .1411
Nori provides long-chain omega-3 fatty acids, specifically EPA and DHA, which are typically found in oily fish . While the body can convert short-chain omega-3s from other plants at a low efficiency of about 5%, nori produces these long-chain forms directly .9
Early research suggests that regular consumption of roasted nori may be associated with lower diastolic blood pressure, though this effect has primarily been observed in specific pediatric populations and requires further study .2
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
31.1 g · 62% DV target
36.3 g · 130% DV target
0.50 g · 200% DV target
1042 μg · 116% DV target
0.30 μg · 2% DV target
1.91 mg · 13% DV target
Seasonality has not been estimated for this ingredient yet.
Highly sensitive to humidity; use silica gel packs to maintain crispness.
Seaweed farming requires no fresh water or fertilizer and actively sequesters carbon.
The modern method of producing nori sheets was adapted from Japanese papermaking techniques in the Edo period, replacing the older practice of consuming it as a simple paste.