Toasted Nori Seaweed Sheets
The crisp dark sheets that wrap the world’s most famous sushi: feather-light sheets of carefully dried and toasted red seaweed that bring delicious umami and an addictive crunch, a healthy alternative to commercial crisps.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Eat them as a crunchy snack between meals or use them as a healthy bread substitute to wrap tuna and avocado; they won’t raise your blood sugar at all and they provide rare minerals.
Best preparation methods
Choose sheets toasted with olive or sesame oil, without hydrogenated oils, and keep the pack tightly closed with a moisture-absorbing sachet so they stay crisp.
Important Nutritional Note
Their available (net) carbohydrate is close to zero, so the glycemic index does not apply; they contain antioxidants and some vitamin B12.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (3 g) |
|---|---|---|
| Calories | 320 kcal | 9.6 kcal |
| Protein | 40 g | 1.2 g |
| Carbohydrate | 41 g | 1.2 g |
| Available carbohydrate | 5 g | 0.1 g |
| Fat | 4 g | 0.1 g |
| Dietary fibre | 36 g | 1.1 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It has 320 kcal per 100 g, ranking 61 of 61 in Vegetables (lowest first).
Related foods from the same family:
Frequently asked questions
Is nori allowed on a keto diet?
Allowed and highly recommended; one sheet contains hardly any carbohydrate and gives you minerals that help replace lost salts.
Are nori sheets a good alternative to potato crisps for children?
Yes, they give the same tasty crunch but without hydrogenated oils or refined starch, plus the benefit of iodine and iron.
How many calories and how much protein are in one nori sheet (3 g)?
About 10 kcal and around 1.2 g protein, with no available (net) carbohydrate.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.