Nori

Also known asLaver · Porphyra · Gim · Seaweed Sheets · 紫菜 · 海苔

Name: Nori (Pyropia and Porphyra species) — a red seaweed that is dried into thin, crisp, dark green-black sheets, best known for wrapping sushi and rice balls (onigiri).

Description

Nori has been harvested in Japan for over a thousand years, and from the 17th century in Tokyo Bay (Edo) it was farmed on nets and made into paper-thin sheets, a technique inspired by papermaking. It has become one of Japan's most important seafoods, and is also made in Korea (as gim) and China.

To make nori, seaweed is chopped, spread into sheets and dried, and toasted sheets (yaki-nori) are crisper and nuttier. The flavour is mild, sweet, savoury and slightly marine, and the sheets can also be flaked, seasoned and eaten as a snack.

Main nutrition value

Nori provides protein, iodine, vitamin A, vitamin C and B vitamins (including some vitamin B12, though its absorption from nori is uncertain), and is very light.

How best to be consumed

Nori is eaten dry, toasted or as a wrapper.

1. Wrap sushi rolls and rice balls, or crumble over rice, noodles, soups and salads.
2. Toast a sheet lightly over a flame to make it crisp and fragrant.
3. Eat seasoned nori snacks in moderation, since they are salty and often oily.
4. Cut into strips for ramen, miso soup and rice bowls.
5. Store sealed with a desiccant, away from damp and light.

Overconsumption could cause…

Nori is safe in small amounts, with iodine and salt the main concerns.

1. Too much iodine, which can disrupt thyroid function, so heavy or regular intake is not advised for people with thyroid conditions, and in pregnancy a limit applies.
2. Heavy metals such as cadmium, lead and arsenic, which seaweed can absorb from seawater, so buy from reputable sources and do not eat large amounts every day.
3. High sodium and oil in seasoned nori snacks.
4. Possible effects on blood clotting from vitamin K, for people on warfarin, so keep intake steady.

GroupsSea VegetablesSeaweed and algaeLow fatLow sodiumRich in folateRich in vitamin ARich in vitamin CJapaneseDried

Related foodsWakameHijikiKombuSea GrapesKelpDulse

Wikipedia — Nori, used for origin, naming and history: https://en.wikipedia.org/wiki/Nori