Nori Recipe & Nutrition | ‘s Encyclopedia of Food

“Nori” is a green seaweed that is used like broccoli in many Japanese dishes. It can be served raw in salads, cooked in soups, or used to add a crunchy texture to meats and vegetables. Most recipes for nori call for a mixture of dried wakame, kombu and katsuobushi (dried bonito flakes), but if you can’t find those, you can use a combination of any three of these.

Nori is a type of sea vegetable, which can be found in most health food stores. Its seaweed-like texture makes it rich in iodine, which is important for brain function. Like other seaweeds, it is a good source of minerals, amino acids, and vitamins. Nori is also a great source of iron, which is responsible for oxygen transportation in our blood.

There is a lot of misconception around nori that makes it difficult for many people to eat it. I’ve been in the nori business since I was in high school, and it’s been my passion for over a decade now. In regards to taste, most people think it tastes like dirt. But if you’re someone who has picked up and tried a nori sheet, you probably know that it doesn’t taste like that at all. Nori has a strong flavor, and many people have reported that it has a salty, fishy taste. The combination of these two flavors is what gives nori its unique flavor.

A Quick Look

Nori is a thin, paper-like seaweed that has been dehydrated and pressed. It has a mellow, sea-like taste and is a natural source of iodine and B12, as well as vitamins C, magnesium, and potassium. Nori, which is most frequently used in sushi, may also be utilized to provide crisp texture and nutrients to other foods. Nori is a wonderful stand-alone snack when roasted and seasoned.


The edible red algae species Nori is a dried, pressed seaweed. The seas along the coasts of Japan, Korea, and China are home to this sea vegetable.

Nori is a popular ingredient in Japanese cuisine, particularly sushi. You’ve eaten nori if you’ve ever had “maki,” or sushi rolls: it’s the dark, thin layer that holds the sushi roll together.

It has a savory, “umami” flavor and is naturally salty with a faint sea-like flavor.


Nori is black and comes in sheets that look like paper. It has a smooth and thin texture, unlike certain other types of seaweed, and a moderate odor and taste.

Because there are many different types of seaweed, check the packaging to be sure you’re getting nori. It’s worth noting that nori is also known as “Laver seaweed.”

Nutritional Information

Nori has an extremely low calorie count. Only 9 calories, 1.5 grams of protein, 1.3 grams of carbs, 0.1 grams of fiber, and 0.1 grams of sugar are found in ten sheets of nori (about 26 grams).

Nori contains a variety of vitamins and minerals, including iodine, vitamin C, potassium, vitamin A, magnesium, calcium, iron, zinc, and even vitamin B12, since it absorbs the minerals in which it is cultivated (rare in plant foods).


If you’re searching for nori, go to your local supermarket’s Asian department. If you’re having difficulty locating it, try a health food shop or an Asian market.

Check the expiration date on the package before purchasing to ensure it is still fresh.

Pre-seasoned nori, typically packed and sold as “seaweed snacks” or “roasted seaweed,” is one alternative, depending on how you intend to consume the seaweed. These come in tiny sheets that are simple to consume. (Note: they often include other components like as oil and salt.) Check the ingredients list first to be sure you’re getting exactly what you want.)


Nori should be stored in a cold, dark location, such as your pantry. It will typically last approximately six months if properly stored in an unopened container.

Nori should be used within a few days after opening, since it will begin to become stale if exposed to air. Nori that has become stale is chewy rather than crisp. Keep nori in a sealable plastic bag after opening and use as soon as feasible.


Serve nori to create your own sushi, wrap sandwiches in nori sheets, or slice into thin ribbons to use as a salad, rice dish, fish, noodles, or soup topping.

Brush the nori gently with water to create your own ‘seaweed nibbles.’ If desired, top with a sprinkling of additional seasoning (e.g. sesame seeds, sea salt, and/or wasabi powder) and bake on low for 10 to 15 minutes at 250 degrees Fahrenheit. The nori will be crisp and crispy when done.



To experience the tastes of sushi at home, you don’t have to be an artistic engineer! This simple yet tasty dish combines all of the ingredients of sushi. Use the carrot sauce as a dip for the different bowl components, or combine everything and eat.


    carrots, roughly chopped sauce 2 medium peeled and roughly chopped gingers 1 inch garlic knob 3 toasted sesame seed oil cloves 2 tablespoons honey 1 tablespoon 1 cup nori, sliced into thin strips 1 cup brown rice, cooked 1 sheet thinly sliced green onions 2 tablespoons rice vinegar 2 tsp ripe avocado, sliced 1/2 cooked wild salmon (or if sushi grade, raw) 1 filet mignon


15-minute prep time Time to prepare: 20 minutes 1 Sushi Bowl and 4 Sushi Sauce Servings

To make the sauce:

Blend all of the ingredients in a high-powered blender until smooth.

Use as much as you like for your sushi bowl and save the remainder. Refrigerate for up to 2 days in an airtight container.

Sushi Bowl Ingredients:

Toss together cooked rice, chopped nori, sliced green onions, and vinegar in a mixing dish. Top with cooked salmon, sliced avocado, and a dollop of carrot ginger sauce.

Eat as soon as possible.

Book of Free Recipes

Every month, the Encyclopedia of Food grows as we include new delicacies and stunning food photography. Simply click this link to keep up with the latest news. Following that, we’ll give you a complimentary copy of our recipe book. We’ll also notify you when we introduce new and tasty items to the site.

For a free copy of the Encyclopedia of Food recipe book, go here.

Foods That Are Related

Frequently Asked Questions

Can you eat nori by itself?

I am not sure what you mean by by itself.

What can I put in nori?

You can put in anything you like.

What can I do with dried seaweed?

You can use it to make a variety of dishes.

Related Tags

This article broadly covered the following related topics:

  • foods & nutrition encyclopedia
  • encyclopedia of food & culture
  • foods & nutrition
  • food & nutrition
  • food & recipe

Una is a food website blogger motivated by her love of cooking and her passion for exploring the connection between food and culture. With an enthusiasm for creating recipes that are simple, seasonal, and international, she has been able to connect with people around the world through her website. Una's recipes are inspired by her travels across Mexico, Portugal, India, Thailand, Australia and China. In each of these countries she has experienced local dishes while learning about the culture as well as gaining insight into how food can be used as a bridge between different cultures. Her recipes are often creative combinations of traditional ingredients from various different cuisines blended together to create something new.