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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, raw laver is highly nutritious and low in calories. It is an excellent source of iodine for thyroid health and provides essential vitamins like A, C, and B12, along with minerals like iron and magnesium.
Raw laver is very low in calories, containing only about 35 calories per 100g. It is surprisingly high in protein for a sea vegetable, offering approximately 5.81g of protein and 5.11g of carbohydrates per 100g serving.
Yes, raw laver seaweed is naturally vegan and gluten-free. It is a plant-based sea vegetable, making it a safe choice for those with celiac disease or those following a vegan lifestyle.
Yes, raw laver is very keto-friendly. With only about 5.11g of total carbohydrates per 100g and a high fiber content, it has a very low net carb count, making it ideal for low-carb and ketogenic diets.
Raw laver has a mild, slightly salty, and 'ocean-like' umami flavor. Its texture is delicate and thin, often becoming silky when wet or crisp when dried or toasted.
Raw laver can be washed and added directly to soups, stews, or salads. It is also commonly toasted over a flame to make crispy sheets or boiled down into 'laverbread,' a traditional Welsh delicacy.
Yes, you can eat raw laver, but it should be thoroughly rinsed to remove any sand or sea debris. While safe to eat raw, many people prefer it toasted or cooked to enhance its natural flavor and texture.
raw laver seaweed is a versatile ingredient found in cuisines around the world. With 35 calories per 100g and 5.81 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.
Browse recipes →Fresh raw laver should be kept in the refrigerator in an airtight container and used within 2-3 days. If the seaweed has been dried, store it in a cool, dark place in a sealed bag to prevent it from absorbing moisture.
Laver is an exceptional source of iodine, a mineral that the thyroid gland uses to produce hormones. These hormones are essential for regulating metabolism, energy levels, and cellular repair.
Fresh laver should have a deep green or purplish-black color and a fresh, salty scent. If it develops a slimy texture, a strong 'fishy' or sour odor, or visible mold, it should be discarded.