Nutrition
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 787 kJ (188 kcal) |
| Carbohydrates | 44.3 g |
| - Dietary fiber | 36.0 g |
| Fat | 3.7 g |
| - saturated | 0.55 g |
| - monounsaturated | 0.20 g |
| - polyunsaturated | 1.39 g |
| Protein | 41.4 g |
| Water | 2.3 g |
| Vitamin A equiv. | 2300 μg (288%) |
| Thiamine (vit. B1) | 0.69 mg (60%) |
| Riboflavin (vit. B2) | 2.33 mg (194%) |
| Niacin (vit. B3) | 11.7 mg (78%) |
| Pantothenic acid (B5) | 1.18 mg (24%) |
| Folate (vit. B9) | 1900 μg (475%) |
| Vitamin B12 | 57.6 μg (2400%) |
| Vitamin C | 210 mg (253%) |
| Vitamin D | 0 μg (0%) |
| Vitamin E | 4.6 mg (31%) |
| Vitamin K | 390 μg (371%) |
| Calcium | 280 mg (28%) |
| Iron | 11.4 mg (88%) |
| Magnesium | 300 mg (85%) |
| Phosphorus | 700 mg (100%) |
| Potassium | 2400 mg (51%) |
| Sodium | 530 mg (35%) |
| Zinc | 3.6 mg (38%) |
| Percentages are relative to US recommendations for adults. |
|
Nori is about a third protein and a third dietary fiber. It contains high proportions of iodine, carotene, vitamins A, B and C, as well as significant amounts of calcium and iron. While the nutritional value varies, one example of 100 g of dry yaki-nori contains:
41.4 g of protein
3.7 g of fat
36.0 g of dietary fiber
280 mg of calcium
300 mg of magnesium
2.4 mg of potassium
6 mg of iodine
3.6 mg of zinc
11.4 mg of iron
That same 100 g of dry yaki-nori also contains:
25 mg of vitamin A (β-carotene)
4.6 mg of vitamin E
390 μg of vitamin K
690 μg of vitamin B1
2.33 mg of vitamin B2
11.7 mg of niacin
590 μg of vitamin B6
57.6 μg of vitamin B12
1.90 μg of folic acid
1.18 mg of pantothenic acid
210 mg of vitamin C
According to Food Standards Australia New Zealand, one sushi roll contains 92 micrograms of iodine and the recommended daily intake of iodine for adults is 150 micrograms.
Read more about this topic: Nori
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