Nori
Also indexed as: Laver (Sea Vegetable)
Noted for its use in sushi-making, nori can be chopped or crumbled in
soups and salads, too.
Nori is deep purple in color and turns dark green when toasted. Noted for its use in
sushi-making, nori is available in ready-to-use sheets and can be chopped or crumbled to use
in soups and salads.
Varieties
Nori (typically Porphyra yezoensis) is closely related to laver, which has a
purplish black color. Indigenous to the North Atlantic, laver is especially good dry-roasted
to bring out its nutty flavor. It can then be crumbled and used as a nutritious condiment over
soups, salads, or grains. Laver has a long history in the British Isles, where it is combined
with rolled oats and fried as a breakfast bread.
Buying and storing tips
Nori sheets are sold in boxes or sealed plastic envelopes; boxes usually contain about 10
sheets. Nori should be kept free from moisture and stored in a dry place.
Availability
Nori sheets are available in natural food stores, gourmet shops, Asian markets, and
supermarkets.
Preparation, uses, and tips
Nori is popular the world over for its use in sushi-making. The glossy purplish-black
sheets are used to make sushi rolls called “maki.” They can also substitute for
flour tortillas or pita bread, and when toasted and crumbled they are especially good with
noodles or rice and hummus.
Nutritional Highlights
Laver, 1/8 cup (2 Tbsp)
Calories: 3.5
Protein: 0.58g
Carbohydrate: 0.51g
Total Fat: 0.028g
Fiber: 0.03g
*Foods that are an “excellent source” of a particular
nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily
Value.
Health benefits and concerns
Cataracts
Some, but not all, studies have reported that eating more foods rich in beta-carotene or vitamin A
was associated with a lower risk of cataracts. Synthetic beta-carotene supplementation has not
been found to reduce the risk of cataract formation. It remains unclear whether natural
beta-carotene from food or supplements would protect the eye or whether beta-carotene in food
is merely a marker for other protective factors in fruits and vegetables high in
beta-carotene.
Health benefits and
concerns for vegetables
Many health benefits and concerns associated with this food are applicable to other
vegetables. Read about health benefits and concerns
for vegetables for a full description.
The information presented in this website is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications.
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