Seaweed is Superfood! Fiber, Protein, Vitamin Galore!


Sushi seaweed is usually nori, paper-like cuts of edible red alga, typically Porphyra yezoensis or Porphyra tenera (that’s porphyra, not porphyria you vampire hunters). A typical finished sheet of nori is 7″ × 8″ in size and weighs 3 grams.

Here is why I think nori joins the ranks of other super-healthy foods like avocado and kale.

  1. PROTEIN! Nori is 41.4% protein by weight. That’s insane! Depending on what kind of sushi you eat, the majority of the protein might be in the nori.
  2. FIBER–36.0% dietary fiber (w/w). Very impressive numbers. Fiber is touted for glycemic index depressing and appetite suppressing qualities–great for any dieters.

This post is more an excuse to post the sushi I had for lunch. None of that fancy stuff, mind you. Just stuff I had lying around asking to be “sushi-fied.”


Here are equally respectable stats for our flat friend. Every 100. grams of dry nori contains:

  • 210 mg vitamin C
  • 25 mg vitamin A
  • 4.6 mg vitamin E
  • 0.390 mg vitamin K
  • 0.690 mg vitamin B1
  • 2.33 mg vitamin B2
  • 0.590 mg vitamin B6
  • 0.00190 mg of folic acid (aka vitamin B9 or vitamin M)

Minerals are equally abundant:

  • 280 mg calcium
  • 300 mg magnesium
  • 2.4 mg potassium
  • 6 mg iodine
  • 3.6 mg zinc
  • 11.4 mg iron

All for less than 200 calories!

Not many other foods have these kinds of numbers. Heck, not many holistic dietary supplement pills have this much of the good stuff. More than enough reason for me to eat sushi right now.

Source 1, 2, 3, 4, 5, 6


Pastry Chef (, software engineer (, and fitness enthusiast.

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