If you're watching your calories, nori makes a good choice. One sheet of it, which weighs 2.5 grams, contains just 5 calories. You can eat an entire package of these sheets for less than 50 calories. Including more low-calorie foods in your diet can help you keep both your calories and weight under control.
As a very low-calorie food, nori is not a significant source of carbs, protein or fat. One sheet contains 0 grams of fat and carbs, 1 gram of fiber and 1 gram of protein. Although nori is not a significant source of fiber, it can help you get closer to your daily needs of 25 to 38 grams a day. As a plant-based source of protein, this seaweed does not provide all of the essential amino acids, making it an incomplete protein. However, eating a variety of plant protein sources throughout the day will help you get all the amino acids your body needs.
One sheet of nori meets 70 percent of the daily value for iodine. Iodine is essential for your metabolism, which helps turn the food you eat into energy. Not getting enough iodine in your diet can cause goiters or hypothyroidism. Iodized salt is how most people meet their daily iodine needs, according to MedlinePlus. Nori can help you meet your daily iodine needs without the sodium.
Because your body doesn't store vitamin C, you need a continuous supply of it from your diet. Nori is a good source of vitamin C, meeting 10 percent of the daily value in one sheet. Vitamin C assists with the growth and repair of tissue. As an antioxidant, vitamin C protects your body against aging by protecting cells from free radicals.
In addition to iodine and vitamin C, nori can also help you meet your daily needs for potassium, vitamin A and magnesium. Potassium is a mineral that helps lower blood pressure by counteracting the effects of sodium. Vitamin A maintains skin health and is important for eyesight. The mineral magnesium also plays a role in regulating blood pressure and maintaining blood sugar.
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