Edible parts
Seaweed (as sold)
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 569 kJ / 136 kcal | 7% |
| Protein | 30.7 g | 61% |
| Fat | 1.5 g | 2% |
| Saturated fat | 0.4 g | 2% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 44.4 g |
| Monounsaturated fat | 0.1 g |
| Polyunsaturated fat | 0.7 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin A | 2480 µg RE | 310% |
| Vitamin C | 14 mg | 18% |
| Thiamin (B1) | 0.24 mg | 22% |
| Riboflavin (B2) | 1.34 mg | 96% |
| Niacin (B3) | 5.5 mg | 34% |
| Vitamin B6 | 0.07 mg | 5% |
| Vitamin B12 | 27.5 µg | >999% |
| Calcium | 430 mg | 54% |
| Iron | 19.6 mg | 140% |
| Magnesium | 12 mg | 3% |
| Potassium | 2840 mg | 142% |
| Zinc | 6.4 mg | 64% |
| Copper | 1.6 mg | 160% |
| Manganese | 6 mg | 300% |
| Phosphorus | 350 mg | 50% |
| Iodine | 1470 µg | 980% |
| Sodium | 790 mg | — |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Seaweed, nori, dried, raw (CoFID 2021 13-340). Nutrients the row does not report are left blank.
Prep notes
Figures are dried nori sheets, as sold.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Nori (Pyropia yezoensis) is listed in Thrive’s plant atlas under seaweed. Nutrition below is per 100 g with % NRV (UK) where a reference exists — food data for curiosity, not a diary score or medical claim. Edible part covered here: Seaweed (as sold).