Nori

Also indexed as: Laver (Sea Vegetable)

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 hummous.

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.

Varieties

Nori (typically Porphyra yezoensis) is closely related to laver, which has a purplish black colour. Indigenous to the North Atlantic, laver is especially good dry-roasted to bring out its nutty flavour. 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.

Nutrition 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, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.

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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or chemist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires August 2007.