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Roasted Seaweed Nutrition

By Nicki Wolf

Roasted seaweed, a Japanese food commonly used to make sushi, is also known as nori. This food is also used to make a variety of Asian snacks, and it's sprinkled over some dishes for flavor. If your local grocery store has an Asian foods section, you may be able to find sheets of roasted seaweed there. You can also find this food in specialty markets.


A serving of one sheet of roasted seaweed contains 10 calories. Roasted seaweed is rarely eaten by itself, so count all the calories consumed in the recipe that uses this food to ensure you're taking in the proper calories for your meal plan. See your physician or a nutritionist to settle on the right calorie-intake level for your lifestyle and fitness goals.

Carbohydrates and Fiber

Roasted seaweed contributes 1 gram of carbohydrates to your meal plan per serving. This is an amount that will not satisfy your needs, though it's useful for helping to meet them. Your diet should include 130 grams of this macronutrient, to give you the energy you'll need to get through your daily activities. One serving of roasted seaweed provides you with 1 gram of fiber, a class of carbohydrates that do not digest in your bloodstream. This is significant, as the fiber you consume can maintain your energy levels over a longer period of time. It may also help you to feel fuller after eating. Consume 25 to 38 grams of fiber in your daily meal plan for the best health results.

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Including roasted seaweed in your diet provides very little protein -- only 1 gram. You generally require 46 to 56 grams of protein daily, which helps you grow muscle, primes your immune system and contributes toward your energy requirements.

Vitamins and Minerals

Eat a serving of roasted seaweed, and you'll take in 8 percent of the vitamin A you need each day. This vitamin offers a range of benefits for your vision, including night vision acuity and protection against infections that can enter through the surface of your eyes. One sheet of roasted seaweed also contributes 6 percent of your daily recommended intake of vitamin C, a vitamin that may also help you ward off infections such as colds. You'll also get 2 percent of the iron you need daily from a serving of roasted seaweed.


Roasted seaweed can help decrease your risk of developing breast cancer and other diseases caused by estrogen. Research published in the February 2005 issue of the “Journal of Nutrition” correlates eating kelp seaweed with decreasing levels of a certain type of sex hormone in animal studies. Researchers theorize that this may play a role in lower Japanese hormone-dependent cancer rates.

Health Risks

Some types of seaweed contain dangerous levels of arsenic and should be avoided. The United Kingdom Food Standards Agency warns that hijiki seaweed has carcinogenic arsenic in it that may affect your health. All the seaweed samples tested had arsenic, although the levels were low.

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