Nori (Seaweed) Overview
Nori is nutrient-dense seaweed exceptionally high in iodine, vitamin B12 (rare in plants), protein, and omega-3s, making it a superfood especially valuable for vegans.
Why Nori (Seaweed) Helps With Ketogenic Diet
The ketogenic diet shifts your body from burning glucose to burning fat for fuel. Success on keto requires choosing foods very low in carbohydrates while high in healthy fats and moderate in protein.
Nori (Seaweed) Nutrition Facts
Per 10g (10g (about 5 sheets))
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 35 | — |
| Protein | 5.8g | 12% |
| Total Carbohydrates | 5.1g | 2% |
| Dietary Fiber | 0.3g | 1% |
| Sugar | g | — |
| Total Fat | g | 0% |
| iron | 1.8mg | 10% |
| vitaminC | 39mg | 43% |
| vitaminA | 260µg | 29% |
| vitaminB12 | 2.8µg | 117% |
| iodine | 232µg | 155% |
Key Nutrients in Nori (Seaweed) for Ketogenic Diet
Best Ways to Eat Nori (Seaweed) for Ketogenic Diet
- Used as sushi wrapper
- Crumbled over rice bowls and salads
- Roasted as crispy snack sheets
- Added to soups and broths
Pro Tip:
During the first week of keto, increase sodium intake to 3-5g daily to prevent electrolyte imbalances that cause 'keto flu' symptoms like headaches and fatigue.
Nori (Seaweed) Health Benefits
- Highest iodine content for thyroid function
- One of few plant sources of vitamin B12
- Contains omega-3 EPA naturally
- Rich in minerals from the ocean
- Supports gut health with unique fibers
Important Considerations
- Very high in iodine - limit to 1-2 sheets daily if you have thyroid issues
- Check for heavy metal testing
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