Purple Laver · Porphyra laciniata
Seaweed, laver, raw
Nutrition facts per 100 g · edible portion
Aquatic FoodsDietary labels are inferred automatically from Seaweed, laver, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Excellent nutrient density 75/100
How many beneficial nutrients Seaweed, laver, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Seaweed, laver, raw come from — the split across carbs, fat & protein.
44% from carbs
-
Carbs 44%5.1 g per serving
-
Fat 5%0.3 g per serving
-
Protein 50%5.8 g per serving
What Seaweed, laver, raw is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 5.1 g | |
| Dietary Fiber | 0.3 g | |
| Total Sugars | 0.5 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.3 g | |
| Saturated Fat | 0.1 g | |
| Monounsaturated Fat | 0.0 g | — |
| Polyunsaturated Fat | 0.1 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 1.0 mg | — |
| Omega-6 Fatty Acids | 4.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 3.0 mg | — |
| Palmitic Acid | 50.0 mg | — |
| Stearic Acid | 3.0 mg | — |
| Palmitoleic Acid | 8.0 mg | — |
| Oleic Acid | 8.0 mg | — |
| Gadoleic Acid | 9.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 4.0 mg | — |
| Arachidonic Acid | 9.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 80.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 5.8 g | |
| Histidine | 140.0 mg | — |
| Isoleucine | 259.0 mg | — |
| Leucine | 501.0 mg | — |
| Lysine | 222.0 mg | — |
| Methionine | 145.0 mg | — |
| Phenylalanine | 273.0 mg | — |
| Threonine | 232.0 mg | — |
| Tryptophan | 43.0 mg | — |
| Valine | 402.0 mg | — |
| Alanine | 651.0 mg | — |
| Arginine | 285.0 mg | — |
| Aspartic Acid | 567.0 mg | — |
| Cystine | 100.0 mg | — |
| Glutamic Acid | 547.0 mg | — |
| Glycine | 363.0 mg | — |
| Proline | 251.0 mg | — |
| Serine | 299.0 mg | — |
| Tyrosine | 254.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 260.0 mcg | |
| Vitamin C | 39.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 1.0 mg | |
| Vitamin K | 4.0 mcg | |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.4 mg | |
| Niacin (B3) | 1.5 mg | |
| Vitamin B6 | 0.2 mg | |
| Folate (B9) | 146.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.5 mg | |
| Choline | 10.4 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 70.0 mg | |
| Iron | 1.8 mg | |
| Magnesium | 2.0 mg | |
| Phosphorus | 58.0 mg | |
| Potassium | 356.0 mg | |
| Sodium | 48.0 mg | |
| Zinc | 1.1 mg | |
| Copper | 0.3 mg | |
| Manganese | 1.0 mg | |
| Selenium | 0.7 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 3.8 g | — |
About Seaweed, laver, raw
Purple laver is a delicate red seaweed of the genus Porphyra that grows in cold, shallow coastal waters, and it is the seaweed dried and pressed into the thin, dark green-black sheets known in Japan as nori. Toasted until crisp and faintly sweet-briny, nori is best known as the wrapper for sushi rolls and rice balls, and it is also shredded over noodles, rice, and salads or crumbled as a savory garnish.
In Wales and Ireland the same seaweed is cooked down into laverbread, a traditional dish served with breakfast. Very low in calories, laver is a nutritional standout, rich in iodine, protein for a vegetable, fiber, and vitamins A and C, and it is one of the few plant foods that can supply vitamin B12. Its natural glutamates add savory umami depth to dishes. Store dried nori sealed with a desiccant in a cool, dry place, as it quickly turns limp and loses its crispness in humid air.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Seaweed, laver, raw?
There are 35 calories in 100 g of Seaweed, laver, raw, or about 9 calories in 10 sheets (26 g).
How much protein is in Seaweed, laver, raw?
Seaweed, laver, raw contains 5.8 g of protein per 100 g.
How many carbs are in Seaweed, laver, raw?
Seaweed, laver, raw has 5.1 g of carbohydrates per 100 g.
How much fat is in Seaweed, laver, raw?
Seaweed, laver, raw provides 0.3 g of total fat per 100 g.
What is Seaweed, laver, raw a good source of?
Seaweed, laver, raw is an excellent source of Vitamin C (43% DV), Manganese (43% DV), Folate (B9) (37% DV), Riboflavin (B2) (34% DV), Vitamin A (RAE) (29% DV) and Copper (29% DV) and a good source of Protein, Pantothenic Acid (B5), Iron and Zinc (per 100 g). Daily Values are based on a 2,000-calorie diet.
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