FiberUp
Nori (Dried Seaweed)
Vegetable

How much fiber is in nori (dried seaweed)?

Nori (Dried Seaweed) has 1.3 g of fiber per 5 sheets (13 g). That is 5% of the daily value and a low amount for a vegetable.

1.3g
per 5 sheets
10g
per 100 g
5%
daily value
#48of 60
vegetables

Soluble vs insoluble

Soluble 0.8g 62% Insoluble 0.5g 38%

The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.

About nori (dried seaweed) and fiber

Five sheets of nori weigh only 13 grams but still give 1.3 grams of fiber, with an unusually high soluble share. Seaweed fiber is largely polysaccharides like alginate that human enzymes do not break down.

Counts toward plant diversityLow FODMAP at this serving

How nori (dried seaweed) compares to other vegetables

Per typical serving. The highest vegetable in the database is artichoke at 6.9 g.

FoodServingFiberPer 100 g% DV
Celery2 stalks1.3 g1.6 g5%
Iceberg Lettuce2 cups shredded1.3 g1.2 g5%
Kale1 cup chopped1.3 g1.9 g5%
Raw Spinach2 cups1.3 g2.2 g5%
Nori (Dried Seaweed)5 sheets1.3 g10 g5%
Kimchi1/2 cup1.2 g1.6 g4%
Olives10 olives1.1 g3.3 g4%

All 60 vegetables ranked by fiber

Servings to reach a daily goal

20×

servings of nori (dried seaweed) to reach 25 g, the adequate intake for adult women

30×

servings of nori (dried seaweed) to reach 38 g, the adequate intake for adult men

Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.

USDA entries for nori (dried seaweed)

Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.

USDA descriptionFiber / 100 gSolubleInsoluble
Seaweed, laver, raw0.3 g––

Frequently asked questions

How much fiber is in nori (dried seaweed)?
5 sheets of nori (dried seaweed), about 13 grams, contains 1.3 grams of dietary fiber. That is 10 grams of fiber per 100 grams and 5% of the 28 gram daily value.
Is nori (dried seaweed) high in fiber?
Not especially. Nori (Dried Seaweed) has 1.3 g per serving, which ranks 48 of 60 vegetables in the FiberUp database. It still counts toward plant diversity, but the fiber in a meal will come from elsewhere.
Is the fiber in nori (dried seaweed) soluble or insoluble?
About 62% of the fiber in nori (dried seaweed) is soluble (0.8 g) and 38% is insoluble (0.5 g). Soluble fiber forms a gel that slows digestion and feeds gut bacteria; insoluble fiber adds bulk and speeds transit.
How many servings of nori (dried seaweed) would reach a daily fiber goal?
It would take about 20 servings to reach 25 g (the adequate intake for adult women) and 30 servings to reach 38 g (adult men). Spreading fiber across several foods is easier and better for gut bacteria diversity.

Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.