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Nori

Also indexed as: Laver (Sea Vegetable)

Noted for its use in sushi-making, nori can be chopped or crumbled in soups and salads, too.

Nori is deep purple in color and turns dark green when toasted. Noted for its use in sushi-making, nori is available in ready-to-use sheets and can be chopped or crumbled to use in soups and salads.

Varieties

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

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.

Availability

Nori sheets are available in natural food stores, gourmet shops, Asian markets, and supermarkets.

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 hummus.

Nutritional 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.

Health benefits and concerns

Cataracts

Some, but not all, studies have reported that eating more foods rich in beta-carotene or vitamin A was associated with a lower risk of cataracts. Synthetic beta-carotene supplementation has not been found to reduce the risk of cataract formation. It remains unclear whether natural beta-carotene from food or supplements would protect the eye or whether beta-carotene in food is merely a marker for other protective factors in fruits and vegetables high in beta-carotene.

Health benefits and concerns for vegetables
Many health benefits and concerns associated with this food are applicable to other vegetables. Read about health benefits and concerns for vegetables for a full description.