Protein content
0.2 g of protein in 1 sheet (2.6 g) of nori, or 16.6 g for every 100 kcal it supplies.
Share of this food's calories that come from protein - it is extremely protein-dense.
| Protein per 100 kcal | 16.6 g |
|---|---|
| Protein per 100 g | 5.81 g |
| Protein per serving | 0.2 g in 1 sheet (2.6 g) |
| Calories from protein | 66% |
| Leucine per serving | 0.01 g |
| Rank in vegetables, per 100 kcal | 4th of 105 |
| Rank of all foods, per 100 g | 550th of 796 |
| Share of 50 g Daily Value | 0% per serving |
| Protein quality | Incomplete protein |
One 1 sheet, 0.2 g protein.
Every 100 kcal of nori brings 16.6 g of protein. On that measure it ranks 4th of the 105 vegetables in this database and 111th of all 796 foods on the site. Measured by weight instead, its 5.81 g per 100 g ranks 4th in its group.
About 66% of the calories in nori come from protein, which makes it extremely protein-dense - close to the practical ceiling for a whole food. Foods in this band are the ones that let you raise your protein intake without raising your calorie intake much at all.
USDA lists 0.28 g of fat per 100 g of nori, too little for a protein-to-fat ratio to mean much.
Set against eggplant, another vegetable entry in the database, a serving carries about 0.6 g less protein (eggplant has 0.8 g per 1 cup cooked).
It is an incomplete protein on its own; pairing it with other plant foods across the day covers the full range of essential amino acids. The serving quoted here is counted by piece at 2.6 g, and it covers about 0% of the 50 g FDA Daily Value for protein.
Serving sizes
| Portion | Weight | Protein | Calories |
|---|---|---|---|
| 100 g | 100 g | 5.81 g | 35 kcal |
| 1 sheet (serving used here) | 2.6 g | 0.2 g | 1 kcal |
| 10 sheets | 26 g | 1.5 g | 9 kcal |
| 2 tbsp (1/8 cup) | 10 g | 0.6 g | 4 kcal |
Portion weights are the household measures listed on the USDA record; protein and calories scale from the per-100 g figures.
Amino acids
| Amino acid | Per 100 g | Per serving | mg per g protein |
|---|---|---|---|
| leucine | 0.501 g | 0.01 g | 86 |
| lysine | 0.222 g | 0.01 g | 38 |
| valine | 0.402 g | 0.01 g | 69 |
| isoleucine | 0.259 g | 0.01 g | 45 |
| threonine | 0.232 g | 0.01 g | 40 |
| phenylalanine | 0.273 g | 0.01 g | 47 |
| methionine | 0.145 g | 0 g | 25 |
| histidine | 0.14 g | 0 g | 24 |
| tryptophan | 0.043 g | 0 g | 7 |
Per-100 g values are the amino acid analysis on the USDA record. The serving and per-gram-of-protein columns are arithmetic on those values; they are not a protein quality score.
Related
Highest-protein vegetables per serving · Most protein-dense foods · Highest protein per 100 g
Quick answers
5.81 g. The 1 sheet serving used on this page weighs 2.6 g and so carries 0.2 g.
16.6 g. That figure divides its 5.81 g of protein per 100 g by its 35 kcal per 100 g, so it does not depend on serving size.
No. On its own, the protein in nori is short of at least one essential amino acid; other protein sources across the day fill the gap.
About 0%. One 1 sheet serving has 0.2 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #168458 (Seaweed, laver, raw), SR Legacy data. USDA data is in the public domain. Values are the published reference figures for that record, not lab measurements for a specific brand or batch.