Why You Should Eat Roasted Seaweed (Also Known as Nori)

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Looking for a snack that’s light, delicious, and nutritious? Roasted seaweed might be just what you need! From adding a touch of crunch to sushi to becoming your new go-to afternoon bite, find out why this ocean delicacy is more than just a wrap.

I’ve always been a bit of a sushi addict. The freshness of this type of Japanese food, the burst of flavors, the variety of colors; I could honestly eat it every day.

While ingredients like salmon, egg, tuna, and chicken are typically quite tasty and nutritious, there’s one element that often goes unnoticed: that crunchy layer of green goodness that holds everything together.

This layer is roasted seaweed, also known as sushi nori or nori seaweed. Keep reading to discover more about this surprisingly delicious Japanese delicacy.

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What Is Roasted Seaweed?

When you think of sushi, what’s the first thing that comes to mind?

Fresh fish, creamy avocado, and… that dark, thin wrap holding it all together? That’s nori, the unsung hero of the sushi world. Hailing straight from the ocean, nori is the edible seaweed that transforms a simple heap of rice and fish into a bite-sized delight.

But nori isn’t just limited to sushi. Travel to Japan, and you’ll find it toasted, seasoned, and enjoyed as a crunchy snack. It’s like the ocean’s answer to a potato chip, but with a nutritious twist. Packed with vitamins, minerals, and even protein, nori offers more than just a crispy bite.

Its deep green, almost black hue isn’t just for show. When dried and roasted, nori develops a slightly salty, umami-rich flavor, making it a versatile ingredient for a variety of dishes.

Manufacturing Process

In Japan, nori seaweed used to be the generic term for all seaweeds. It now represents the edible seaweed species of Porphyra (red algae, cold water seaweed), according to Wikipedia.

The roasted seaweed product is made by shredding, drying, and roasting the nori seaweed, similar to the process of making paper. The end product is a thin (like paper) black or green sheet of around 18 by 20 cm.

Roasted seaweed
Roasted seaweed

What’s good about this manufacturing process is that not much else is added apart from a bit of oil and (sea) salt.

So, roasted seaweed is almost pure, with only a few extra ingredients added to make it crunchy. And that makes it an excellent alternative to potato chips as a snack, for example.

Nutritional Benefits

Surprisingly, nori seaweed is classified as a vegetable, or rather, a sea vegetable. And over the years, it has certainly evolved into one of my favorite sea vegetables.

Many of us may never have tasted seaweed before, but the Japanese have been eating this type of food for centuries. They appreciate nori as being a food of longevity.

Nori sheets

With quite an impressive nutritional profile, here are some of the benefits of eating roasted seaweed regularly.

1. High in Iodine

Roasted seaweed (or any type of seaweed, for that matter) is a rich source of iodine. Iodine is a mineral that is essential for your metabolism and helps your thyroid gland to function the way it should be.

One sheet of nori contains around half of the daily recommended intake of iodine.

2. Source of Vitamin B12

Vitamin B12 supports the normal functioning of the brain and nervous system and helps form red blood cells. Edible algae in general, including nori and also spirulina, is a great source of vitamin B12.

3. High in Potassium

Potassium is a mineral that helps lower your blood pressure and lowers your risk of stroke and heart disease. Nori contains 50 mg of potassium per 1 sheet.

4. Contains Protein and Fiber

While the amounts are, of course, not super high, roasted seaweed does contain some protein and fiber.

5. Low in Calories and Saturated Fat

Roasted seaweed is incredibly low in calories, with one sheet, on average, containing only five calories. The amount of fat in nori is almost negligible.

6. Delicious Taste

This is, of course, not a health benefit, but the delicious taste of roasted seaweed makes it so much easier to eat it as a healthy afternoon work snack. The taste and texture are unique, making this snack hard to compare with anything else.

Sushi nori

In addition to the above benefits, it’s also worth mentioning that roasted seaweed chips are a good source of calcium, phosphorus, magnesium, and vitamin C.

Where Can You Buy Roasted Seaweed?

These days, you can find roasted seaweed in most major grocery stores or at your local Asian supermarket. It’s also readily available online from sites like eBay or Amazon.

However, perhaps the best way to enjoy it is to visit a Japanese restaurant and treat yourself to some delicious, freshly prepared sushi.

If you’re picking up roasted seaweed chips from the supermarket, be sure to read the label carefully. The ingredient list should be short and straightforward.

Salmon sushi roll

Ideally, it should only include seaweed, vegetable oil (or another type of oil), and sea salt. Watch out for extra ingredients like added sugar or other artificial surprises. If possible, I’d also recommend opting for organic.

When buying sushi nori, it’s also important to check its transparency and color. There are various types of roasted seaweed, and generally, the darker the color and the less transparent it is, the higher the quality.

As with so many things in life, sometimes it’s worth spending a little extra for better quality.

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How to Eat Roasted Seaweed?

There are many ways to enjoy roasted seaweed, but sushi is probably the most popular. You can find sushi just about anywhere these days, but if you’re grabbing it as takeaway, be sure it’s still fresh.

Check the color of the ingredients and make sure the seaweed still looks crisp and crunchy.

Another delicious way to eat roasted seaweed is to crumble it into small pieces and add it to your favorite recipes. You can also sprinkle it over salads for a boost of flavor and a touch of decoration.

Making sushi roll with nori sheet

Roasted seaweed also makes a fantastic snack on its own. It’s light, easy to carry around, and incredibly delicious.

So, for your next afternoon snack, why not leave the chocolate bar or bag of chips at home and try roasted seaweed sheets instead? I find it to be a surprisingly satisfying choice.

Other Types of Edible Seaweed Snacks

Roasted seaweed is just one of many different types of edible seaweeds available out there.

Read my guide on how to eat more seaweed for a list of practical tips, if you’re keen to eat more of this kind of food.

Popular seaweed snacks:

  • Kelp:
    Very rich in iodine and calcium, kelp is probably the most popular and most available type of seaweed.
  • Arame:
    Arame, also known as sea oak, is a type of kelp. Arama has a brown color and a mild, sweet flavor, which makes it popular as a side dish.
  • Kombu:
    Kombu is also a type of kelp that can be eaten fresh as sashimi or in a dried form.
  • Wakame:
    Wakama, a dark leafy green, is another popular edible seaweed that you will often find in Japanese recipes. It has a similar nutritional profile as kelp, rich in iodine, calcium, and magnesium.
  • Dulse:
    Dulse is a red-colored edible seaweed (red algae) and is a popular snack food. Perhaps it is not as rich in iodine as kelp, but it has high amounts of dietary fiber, magnesium, and calcium.

While the above seaweed snacks are certainly tasty, I still prefer roasted seaweed, and I often encourage friends and family to try it out as a snack.

And if they ask why, I always give them three reasons:

  • It’s tasty
  • It’s nutritious
  • It’s a reason to eat more Japanese food such as sushi
 
 

Why you should eat roasted seaweed

 
Author:

Donna Harrison

My name is Donna Harrison, and I created this blog because I am passionate about discovering new foods and learning everything about them. I am also a bit of a smoothie fanatic, and I try to document all my favorite smoothies and other recipes here on Healthy Food Tribe, in addition to recommendations and reviews of my favorite kitchen tools.

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