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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Fresh raw laver is highly perishable and should be consumed within 2 to 3 days when kept in the refrigerator.
Yes, you can freeze raw laver. Squeeze out excess water and seal it in an airtight freezer bag for up to 3 months.
Look for seaweed that has a deep purple or dark green color, a fresh sea-like aroma, and no signs of sliminess or wilting.
Dulse or wakame are the best fresh substitutes. If fresh is unavailable, dried nori sheets can be used, though the texture differs.
Place the seaweed in a large bowl of cold water, swish it around to let sand settle, then lift the seaweed out. Repeat 2-3 times.
Yes, like most seaweeds, laver is very high in iodine. It should be consumed in moderation to avoid excessive iodine intake.
Laver is the raw, unprocessed seaweed. Nori is the Japanese term for the processed, dried, and toasted sheets made from laver.
It is commonly used in soups (like Korean Miyeok-guk variants), salads, or processed into 'laver bread' in Welsh cuisine.
Yes, it is a 100% plant-based (algae) food and is an excellent source of nutrients like B12 for those on a vegan diet.
raw laver seaweed is a versatile ingredient found in cuisines around the world. With 35 calories per 100g and 4 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the vegetable category with complete nutrition information.
View all vegetable →Discover 3 recipes featuring raw laver seaweed with step-by-step instructions.
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