Seaweed Snacks
Crisp roasted nori sheets, a very low-calorie savoury snack.
Nutrition per 100 g
Standardised to 100 g of seaweed snacks for fair comparison. Typical serving: 5 g — 25 kcal per 5 g serving.
| Nutrient | Per 100 g | Per serving (5 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 500 kcal | 25 kcal | 100 kcal |
| Protein | 20 g | 1 g | 4 g |
| Carbohydrate | 20 g | 1 g | 4 g |
| Fat | 40 g | 2 g | 8 g |
| Fibre | 10 g | 0.5 g | 2 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of seaweed snacks, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (5 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 3 µg | 0.15 µg | <1% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 7 mg | 0.35 mg | 47% |
| Vitamin K | 2.4 µg | 0.12 µg | 2% |
| Thiamin | 0.14 mg | 0.007 mg | 12% |
| Riboflavin | 0.02 mg | 0.001 mg | 2% |
| Niacin | 2.1 mg | 0.11 mg | 13% |
| Vitamin B6 | 0.2 mg | 0.01 mg | 12% |
| Folate | 31 µg | 1.6 µg | 8% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.9 mg | 0.045 mg | 18% |
| Choline | 14.8 mg | 0.74 mg | 3% |
| Minerals | |||
| Calcium | 20 mg | 1 mg | 2% |
| Iron | 1.7 mg | 0.085 mg | 9% |
| Magnesium | 76 mg | 3.8 mg | 18% |
| Phosphorus | 222 mg | 11.1 mg | 18% |
| Potassium | 232 mg | 11.6 mg | 5% |
| Sodium | 423 mg | 21.2 mg | 18% |
| Zinc | 1.7 mg | 0.085 mg | 15% |
| Selenium | 12.2 µg | 0.61 µg | 22% |
| Copper | 0.23 mg | 0.012 mg | 26% |
| Manganese | 1.3 mg | 0.065 mg | 57% |
Source: USDA FoodData Central — Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat seaweed snacks?
- Satisfies a crisp-and-salt craving for around 25 kcal.
- Provides iodine, which is scarce in most snacks.
How to include it
- Eat straight from the pack as a snack.
- Crumble over rice bowls and soups.
Things to consider
- Salted and oiled, so sodium adds up.
- Iodine intake should stay moderate with thyroid conditions.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Nori, dried
Dried pressed seaweed sheets used for sushi, packed with iodine.
- kcal
- 360
- protein
- 60 g
- fibre
- 30 g
per 100 g · Typical serving: 5 g dried
Wakame
A silky brown seaweed used in miso soup and Japanese salads.
- kcal
- 50
- protein
- 3 g
- fibre
- 1 g
per 100 g · Typical serving: 10 g rehydrated
Popcorn
A whole grain snack that delivers real volume for very few calories when air-popped.
- kcal
- 384
- protein
- 12.4 g
- fibre
- 14.4 g
per 100 g · Typical serving: 25 g air-popped
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