Protein in Nori Seaweed: How Much per 100g and per Portion

Dried, raw nori seaweed contains 30.7g of protein per 100g. This high concentration makes it one of the top protein sources on this site, ranking 6th out of 137 foods analysed. Because it contains no carbohydrate, 90 percent of its energy comes from protein, which is exceptionally high for any food.

What the numbers say

• High protein per calorie. Nori provides 22.6g of protein for every 100 kcal. Based on its macronutrient profile, 90 percent of the energy in dried nori comes from protein.
• Low in fat and sugar. According to UK front-of-pack traffic light labels, 100g of dried nori is low in fat, saturated fat, and sugars. However, its salt content is high.
• Contribution to reference intake. A 100g amount of dried nori provides 61% of the UK’s daily Reference Intake for protein for an average adult.
• Carbohydrate and fibre. The official UK data records zero carbohydrate and zero sugars for dried nori. The dietary fibre content was not determined in the nutritional analysis.

Nori Seaweed macros per 100g

% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.

Protein in nori seaweed by amount

Example amounts for comparison, not recommended portions. Weigh your own serving, and note that 80g is one of your 5 A Day for vegetables and fruit.

Amount of nori seaweed for 20g or 30g of protein

• To get 20g of protein from nori, you would need to consume 65g, which provides 89 kcal and 1.29g of salt.
• A larger 30g protein portion would require 98g of dried nori, containing 133 kcal and 1.93g of salt.
• Smaller amounts, such as a 10g portion, contribute about 3g of protein and 14 kcal to a meal.

How it compares with other vegetables and fruit

Within the vegetables and fruit category, dried nori seaweed has the highest protein content, ranking first for both protein per 100g and protein per 100 kcal. Its 30.7g of protein per 100g is substantially higher than other vegetables listed on this site. For example, broccoli contains 4.3g of protein per 100g, while spinach and asparagus provide 2.8g and 2.9g respectively. Even when comparing protein relative to calories, nori’s 22.6g per 100 kcal is significantly more than broccoli’s 12.6g or spinach’s 11.2g, making it a standout protein source in this food group.

Quick answers

Is nori seaweed a good source of protein?

Yes, dried nori is a very concentrated source of protein, providing 30.7g per 100g. It ranks 1st for protein content out of all 14 foods in the vegetables and fruit group on this site.

Is nori high in fat or sugar?

No, the official data shows dried nori is low in fat (1.5g per 100g), low in saturated fat (0.4g), and contains no sugar. It is, however, high in salt.

How much nori do I need for 30g of protein?

You would need to eat 98g of dried nori to get 30g of protein. This amount would also contain 133 kcal and 1.93g of salt.

When to speak to a GP or dietitian

• If you have chronic kidney disease, you may have been given a protein target. Check with your renal team or GP before raising your protein intake.
• At 1.98g of salt per 100g, this counts as high in salt on UK front-of-pack labels. If you have high blood pressure or have been told to cut salt, ask your GP how it fits.
• Seaweed can be very high in iodine. If you have a thyroid condition, check with your GP before eating it often.
• If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.