Benefits Of Dried Seaweed, Nutrition, And Its Side Effects

Benefits Of Dried Seaweed

Dried seaweed, also known as nori, is a common ingredient in many Asian cuisines, and it offers several benefits.

Benefits Of Dried Seaweed


Dried seaweed is a rich source of essential vitamins and minerals, including vitamin C, vitamin K, vitamin A, iodine, calcium, and iron. It is particularly high in iodine, which is important for thyroid health.

Low in Calories

Dried seaweed is relatively low in calories, making it a good addition to a calorie-conscious diet. It can add flavor and texture to dishes without significantly increasing the calorie count.

High in Fiber

Seaweed is a good source of dietary fiber, which can aid in digestion, help regulate blood sugar levels, and contribute to a feeling of fullness, which may be helpful for weight management.


Seaweed contains various antioxidants, such as carotenoids and flavonoids, which can help protect your cells from oxidative damage. Antioxidants may also contribute to overall health and well-being.

Omega-3 Fatty Acids

Some types of seaweed, like wakame and kelp, are sources of omega-3 fatty acids, which are beneficial for heart and brain health.

Vegan and Vegetarian Protein

Certain types of seaweed, such as spirulina and chlorella, are rich in protein, making them a valuable addition to vegan and vegetarian diets.

Rich in Minerals

Seaweed is an excellent source of minerals like calcium, magnesium, and iron, which are essential for bone health and overall well-being.

Umami Flavor

Dried seaweed has a naturally savory, umami flavor, which can enhance the taste of various dishes, including sushi, soups, and salads.

Versatile Ingredient

Dried seaweed is a versatile ingredient that can be used in various dishes. It can be consumed on its own as a snack, added to salads, used to wrap sushi, or incorporated into soups and stews.

Potential Health Benefits

Some studies suggest that certain compounds in seaweed, such as fucoidan, may have potential health benefits, including anti-inflammatory and anticancer properties. However, more research is needed to confirm these potential effects.

Sustainable Harvesting

Seaweed is considered a more sustainable source of food compared to many land-based crops, as it requires minimal freshwater, land, and fertilizer to grow.

It’s essential to consume dried seaweed in moderation, as it is rich in iodine, and excessive iodine intake can have negative health effects. Additionally, the preparation and sourcing of dried seaweed should be done carefully to avoid contamination and excess salt. Always follow recommended serving sizes and consult with a healthcare professional if you have specific dietary concerns or health conditions.

Dried Seaweed Nutrition

Dried seaweed, such as nori, is a nutritionally dense food with various vitamins, minerals, and other essential nutrients. The exact nutritional content can vary slightly depending on the type of seaweed and how it’s prepared, but here are the general nutritional components of dried seaweed per 1-ounce (28-gram) serving:

Calories: About 10-20 calories per serving, making it a low-calorie food.

Protein: Seaweed typically contains around 1-2 grams of protein per serving.

Carbohydrates: Seaweed is relatively low in carbohydrates, with approximately 1-3 grams per serving.

Dietary Fiber: Seaweed is a good source of dietary fiber, providing around 1-2 grams per serving, which can aid in digestion and promote a feeling of fullness.

Fat: Seaweed is low in fat, with less than 1 gram per serving.


Vitamin A: Seaweed is a good source of vitamin A, providing about 30-60% of the recommended daily intake (RDI) per serving.

Vitamin C: Seaweed contains a small amount of vitamin C, contributing to a small percentage of the RDI.

Vitamin K: Seaweed is a rich source of vitamin K, with a single serving potentially providing several times the RDI.


Iodine: Seaweed is exceptionally high in iodine, with a single serving potentially providing several times the RDI. However, excessive iodine intake can be harmful, so it’s essential to consume seaweed in moderation.

Calcium: Seaweed is a good source of calcium, offering around 5-15% of the RDI per serving.

Iron: Seaweed contains a moderate amount of iron, contributing to 10-20% of the RDI.

Magnesium: Seaweed provides a reasonable amount of magnesium, offering about 5-10% of the RDI.

Potassium: Seaweed is a source of potassium, with around 5-10% of the RDI per serving.

Other Nutrients

  • Seaweed may also contain small amounts of various other vitamins and minerals, such as vitamin B12, folate, and zinc.
  • Some seaweed types, like wakame and kelp, are sources of omega-3 fatty acids.

It’s important to note that the nutritional content of seaweed can vary depending on the type of seaweed, its preparation method (e.g., roasted or raw), and whether it’s used as a seasoning or consumed in larger quantities as a food.

As mentioned earlier, while seaweed is a nutritious food, it is exceptionally high in iodine. Excessive iodine intake can lead to thyroid problems, so it’s important to consume seaweed in moderation and be mindful of your overall iodine intake, especially if you have thyroid-related health concerns.

Dried Seaweed Side Effects

While dried seaweed is a nutritious food with several health benefits, there are potential side effects and considerations to be aware of, especially when consumed in excessive amounts. Here are some potential side effects and precautions associated with dried seaweed consumption:

Excessive Iodine Intake

Seaweed, especially kelp, is exceptionally high in iodine. While iodine is essential for thyroid health and overall well-being, excessive iodine intake can lead to thyroid dysfunction, including hyperthyroidism or hypothyroidism. It’s important to consume seaweed in moderation and be mindful of your overall iodine intake, particularly if you have thyroid issues.

Heavy Metal Contamination

Seaweed can absorb heavy metals from the ocean, such as arsenic, cadmium, and lead. The levels of contamination can vary depending on the source and quality of the seaweed. To reduce the risk of heavy metal exposure, choose seaweed products from reputable brands and sources.

High Sodium Content

Some dried seaweed products, like seasoned nori sheets, can be high in sodium due to the added seasonings. Excessive sodium intake can contribute to high blood pressure and other health problems. Be mindful of your sodium intake when consuming seasoned seaweed products.

Allergic Reactions

Some individuals may be allergic to seaweed or specific types of seaweed. Allergic reactions can range from mild skin rashes to more severe symptoms like difficulty breathing. If you suspect an allergy to seaweed, consult a healthcare professional.

Digestive Issues

Seaweed is a good source of dietary fiber, and consuming large quantities of seaweed at once can lead to digestive discomfort, including bloating, gas, or diarrhea. It’s advisable to introduce seaweed into your diet gradually to allow your digestive system to adapt.

Interference with Medications

If you are taking medications, especially those related to thyroid function or blood thinners, consult with a healthcare professional before significantly increasing your seaweed consumption, as it may interact with certain medications.

Potential for Excessive Nutrient Intake

While seaweed is nutrient-rich, excessive consumption could lead to an overabundance of certain vitamins and minerals. For instance, overconsumption of vitamin K can interfere with blood-thinning medications, and excessive calcium intake may lead to kidney stones in susceptible individuals.

It’s essential to enjoy dried seaweed in moderation and as part of a balanced diet. If you have specific dietary concerns, allergies, or underlying health conditions, consult with a healthcare professional or a registered dietitian to determine how dried seaweed can fit into your diet safely and healthily.

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