Seaweed roll

Snack

Item Rating: 69/100

1 serving (100 grams) contains 200 calories, 5.0 grams of protein, 2.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (250g)

Calories		500
% Daily Value*
Total Fat		5 g	6%
	Saturated Fat	1.2 g	6%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1250 mg	54%
Total Carbohydrates		100 g	36%
	Dietary Fiber	7.5 g	26%
	Sugars	5 g
protein		12.5 g	25%
Vitamin D		0 mcg	0%
Calcium		50 mg	3%
Iron		2.5 mg	13%
Potassium		375 mg	7%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🥓 Keto friendly

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 45 cal (9.1%)

Protein: 50 cal (10.1%)

Carbs: 400 cal (80.8%)

About Seaweed roll

Seaweed rolls, commonly known as 'nori rolls' or 'sushi rolls,' originate from Japanese cuisine but are now widely enjoyed across the globe. They consist of sheets of dried seaweed called nori, which are used to wrap around fillings like vegetables, rice, and fish. Nori is nutrient-dense, providing essential vitamins and minerals like iodine, vitamin A, vitamin C, and iron. Packed with fiber and low in calories, seaweed rolls are a healthy, light meal option. The seaweed itself is a major source of antioxidants and has anti-inflammatory properties. Depending on the filling, they can provide additional nutrients such as omega-3 fatty acids in fish-based rolls or essential vitamins in vegetable-based rolls.

Health Benefits

• Supports thyroid function due to its high iodine content.
• Rich in vitamin A and vitamin C, which are essential for immune function and skin health.
• Provides dietary fiber, improving digestion and supporting gut health.

Dietary Considerations

Allergens: Contains fish, shellfish (depending on filling), sesame (often used in recipes)

Suitable for: Pescatarian, low-calorie, gluten-free (if soy sauce is omitted or gluten-free soy sauce is used)

Not suitable for: Seafood allergy diets, strict vegetarian or vegan diets if containing animal products

Selection and Storage

Keep seaweed rolls refrigerated and consume within 24 hours for optimal freshness. Avoid storing prepared rolls with wet fillings for an extended period as the seaweed can become soggy.

Common Questions About Seaweed roll Nutrition

Is seaweed roll high in protein?

Seaweed rolls are not a high-protein food, containing about 2-4 grams of protein per 100 grams, depending on the filling. However, the seaweed itself is nutrient-rich, offering vitamins and minerals like iodine, calcium, and magnesium.

Can I eat seaweed roll on a keto diet?

Yes, seaweed rolls can be keto-friendly if the filling is low-carb, such as fish, avocado, or cucumber. Avoid rolls that contain rice or sugary sauces, as these can increase the carbohydrate content significantly.

What are the health benefits or concerns of eating seaweed rolls?

Seaweed rolls provide essential nutrients like iodine, which supports thyroid health, and antioxidants, which may help reduce inflammation. However, consuming too much seaweed may lead to excessive iodine intake, potentially affecting thyroid function, so moderation is key.

What is the recommended serving size for seaweed rolls?

A typical serving size is 1-2 rolls or 6-8 pieces, providing around 200-300 calories depending on the ingredients. Adjust portion size based on your dietary needs and activity level.

How do seaweed rolls compare to sushi rolls with rice?

Seaweed rolls without rice are typically lower in carbohydrates and calories compared to traditional sushi rolls. They are a great option for those looking to reduce carb intake, as the addition of rice can add around 30-40 grams of carbs per roll.

Data Sources & Scientific References