7 CRUCIAL Nori Yaki Benefits for Your Body (with Recipes)

7 CRUCIAL Nori Yaki Benefits for Your Body (with Recipes)

When we think of seaweed, we often think of sushi rolls and miso soup. However, seaweed is a versatile and nutrient-dense food that has been consumed around the world for centuries. One of the most popular types of seaweed is nori yaki, a type of red edible algae known for its unique flavor and texture. In this article, we’ll explore the history, nutritional profile, health benefits, and delicious ways to incorporate nori yaki into your diet.

Nori Yaki Summary

Plant name:Nori Yaki
Plant picture:Nori Yaki plant dried
Other names:Nori
Supplements with this plant:Prostadine for BPH and enlarged prostate
Main benefits:Rich in Iodine for Thyroid Health,
Aids in Digestion and Gut Health,
Supports Heart Health,
May Reduce the Risk of Cancer,
Promotes Healthy Skin and Hair,
Helps Improve the Prostate Gland and Reduces BPH,
Boosts Immune System Function.
Similar plants:Kelp,
Recipes with this plant:Nori Avocado Toast,
Nori Tofu Poke Bowl,
Nori and Wakame Salad.

What is Nori Yaki?

Nori yaki is a Japanese term that refers to roasted seaweed sheets made from the red alga Porphyra yezoensis. These thin, paper-like sheets are a popular ingredient in Japanese cuisine, particularly in sushi rolls and onigiri (rice balls). The roasting process gives nori yaki a slightly sweet and nutty flavor, as well as a crispy texture.

The History of Nori Yaki

Edible seaweed has been part of the Japanese diet for centuries, and nori yaki has a long history in Japanese cuisine. The first recorded use of nori yaki was in the Nara period (710-784 AD), where it was used as a food seasoning. In the Edo period (1603-1867), nori yaki became more widely available and was commonly used to wrap sushi. Today, nori yaki is a popular ingredient not only in Japanese cuisine but also in Korean, Chinese, and Southeast Asian cuisine.

Nutritional Profile of Nori Yaki

Nori yaki is a nutrient-dense food that is low in calories and high in vitamins and minerals. Here’s a breakdown of the nutritional profile of nori yaki per 100 gram serving:

  • Energy 486 kcal
  • Protein 57.1 g
  • Total lipid (fat) 0 g
  • Carbohydrate, by difference 57.1 g
  • Fiber, total dietary 57.1 g
  • Sugars, total including NLEA 0 g
  • Calcium, Ca 286 mg
  • Iron, Fe 51.4 mg
  • Sodium, Na 2430 mg
  • Vitamin C, total ascorbic acid 17.1 mg
  • Vitamin A, IU 11400 IU
  • Fatty acids, total saturated 0 g
  • Fatty acids, total trans 0 g
  • Cholesterol 0 mg

While these nori nutrients amount may seem small, it’s important to note that nori yaki is typically consumed in larger quantities than 1 gram. Additionally, nori yaki is a good source of iodine, a mineral that is essential for thyroid function. One sheet of nori yaki (2.5 grams) contains approximately 11% of the recommended daily intake of iodine. Finally, sodium intake is improved because the natural sodium found in it is lower than that in table salt.

The Top 7 CRUCIAL Health Benefits of Nori Yaki

The Top 7 CRUCIAL Health Benefits of Nori Yaki

Rich in Iodine for Thyroid Health

Iodine is an essential mineral that plays a crucial role in thyroid function. The thyroid gland requires iodine to produce thyroid hormones, which regulate metabolism and other bodily functions. A deficiency in iodine can lead to hypothyroidism, a condition in which the thyroid gland does not produce enough thyroid hormones.

One of the most important nutrients nori offers is iodine. Nori yaki is a good source of iodine, with one sheet (2.5 grams) containing approximately 11% of the recommended daily intake. According to research, adding seaweed like nori yaki to your diet can help support healthy thyroid function and prevent iodine deficiency.

Aids in Digestion and Gut Health

Seaweed, including nori yaki, is rich in dietary fiber, which can aid in digestion and promote gut health. Fiber helps regulate bowel movements, prevents constipation, and feeds the beneficial bacteria in the gut.

In addition, nori yaki contains prebiotics, which are compounds that promote the growth of beneficial gut bacteria. A recent study found that consuming nori yaki increased the number of beneficial bacteria in the gut, which can improve overall gut health and immune function.

Supports Heart Health

Nori yaki is a good source of antioxidants, which are compounds that help protect the body against oxidative stress and inflammation. Oxidative stress and inflammation can contribute to the development of heart disease.

In addition, nori yaki contains omega-3 fatty acids, which have been shown to reduce inflammation and improve heart health. Research suggests that eating nori yaki improved blood lipid levels and overall blood pressure. The antioxidant properties in this seaweed can lower the risk of heart disease.

May Reduce the Risk of Cancer

Edible seaweeds, including nori yaki, contain compounds called fucoidans, which have been shown to have anti-cancer properties. Fucoidans have been found to inhibit the growth and spread of cancer cells in test-tube and animal studies.

In addition, nori yaki contains other compounds, such as carotenoids and flavonoids, which have been shown to have anti-cancer properties. One study found that consuming certified organic seaweeds such as nori yaki reduced the risk of breast cancer in postmenopausal women.

Promotes Healthy Skin and Hair

Nori yaki is a good source of vitamins and minerals that are essential for healthy skin and hair, including vitamin C, zinc, and folic acid. Vitamin C is necessary for collagen production, which is important for skin elasticity and wound healing. Studies suggest that Micronutrients, such as vitamins and minerals, are important for normal hair follicle development and immune cell function, although their exact role is not entirely clear.

Zinc is essential for healthy hair growth, and folic acid helps prevent hair loss. In addition, nori yaki contains antioxidants, which can protect the skin against sun damage and premature aging.

Helps Improve the Prostate Gland and Reduces BPH

BPH (Benign Prostatic Hyperplasia) is a common condition in men, especially as they age. It is characterized by an enlarged prostate gland, which can cause urinary problems such as frequent urination and difficulty urinating.

Studies have found that seaweeds with marine compounds, such as Nori yaki, may be beneficial for prostate health and could help alleviate symptoms of BPH. Consuming nori yaki has been found to reduce the size of the prostate gland and improve urinary symptoms in men with BPH.

For example, Prostadine by Jeremy Moore, a supplement for reducing BPH symptoms, has Nori Yaki in its formula. This allows patients to shrink their enlarged prostate easily. That what makes the supplement well suitable for those with enlarged prostate and BPH.

Boosts Immune System Function

Studies reveal that Nori yaki is a good source of vitamins and minerals that are essential for immune system function, including vitamin C, zinc, and selenium. Vitamin C helps boost immune function by stimulating the production of white blood cells, which are necessary for fighting off infections. Zinc and selenium are important for immune system function and can help protect against infections.

How to Incorporate Nori Yaki into Your Diet

Nori yaki is a versatile ingredient that can be incorporated into a variety of dishes. From the choice of toasted seaweed snacks to eating a nori wrap, nori yaki can be used in a variety of dishes. Here are some easy and delicious ways to add nori yaki to your healthy diet:

Nori Sheets for Sushi Rolls and Wraps

Nori sheets are commonly used to wrap sushi rolls and rice balls. They can also be used to make wraps for sandwiches or as a crispy topping for salads.

Nori Flakes for Salads and Soups

Nori flakes can be used as a seasoning for salads, soups, and stir-fries. They add a salty and umami flavor to dishes and are a great way to increase your intake of iodine.

Nori Snacks for On-the-Go

Nori snacks are a popular snack in Japan and can be found in many Asian grocery stores. They are crispy and flavorful and make a great on-the-go snack.

Top 3 Delicious Nori Yaki Recipes

Top 3 Delicious Nori Yaki Recipes

Nori Avocado Toast


  • Toast two slices of sourdough bread
  • 1 ripe avocado
  • Hand-crushed roasted seaweed snack, 1 pack.
  • 2 teaspoons of sesame oil.
  • Include salt and pepper according to your taste.
  • Garnishing with black sesame seeds (This is entirely optional)


  1. Mash the avocado with roasted seaweed snack and sesame oil in a small bowl or mug while the bread is toasting. Don’t forget to season it with salt and pepper according to your taste.
  2. To enjoy the dish, apply the avocado “butter,” seasoned with nori flakes, on the warm toast, then sprinkle black sesame seeds on top. It’s recommended to enjoy while standing over the sink.

Source: Food52

Nori Tofu Poke Bowl


Tofu Poke

  • 1/4 to 1/3 cup of tamari, coconut aminos, or soy sauce
  • 1 tablespoon rice vinegar or 1 tablespoon lime juice
  • Half a tablespoon of sambal oelek
  • 1 teaspoon sesame oil
  • Finely chopped or grated 2 smashed cloves of garlic
  • Finely chop or grate a piece of ginger that is 1 inch in size and has been peeled
  • Julienne 1/3 of a sweet onion like a Maui onion
  • Cut a 14 oz block of organic tofu (either firm or extra firm) into 1/2 inch cubes

Bowl Filling

  • Slice half of a cucumber
  • Slice 3 to 4 radishes
  • Shredded red cabbage, amounting to 1/4 of a whole head
  • Prepare either diced or sliced avocado
  • Toast or use black sesame seeds, 1 tablespoon
  • Slice the white and green parts of 2 scallions thinly on a diagonal angle
  • Roughly chop 1/3 cup of cilantro
  • 1/2 cup of either cooked brown rice, black rice, cilantro lime rice, or quinoa


  1. To begin, take firm or extra-firm tofu and gently press it. First, drain the tofu and then cut it lengthwise down the center while it’s lying on its side. Next, place the two tofu slabs flat between a clean dish towel or paper towel. Finally, gently press the tofu to remove any excess moisture.
  2. To prepare the sauce, whisk together tamari, rice vinegar, sambal oelek, sesame oil, garlic, and ginger in a shallow dish or bowl. You can either grate the garlic and ginger using a microplane or mince them.
  3. To marinate, add the cubed tofu and sliced onions to the mixture, gently stir to ensure they are coated, and allow to rest for 10 minutes, stirring occasionally (as shown in the picture on the top right).
  4. Pour the dressing over the poke bowl and toss to combine.

Source: Simple Veganista

Nori and Wakame Salad


  • 1/2 cup dried wakame seaweed (When rehydrated, this amount should yield 2 cups)
  • 1 sheet of nori yaki, cut into strips
  • 1/4 cup diced cucumber
  • 1/4 cup diced carrot
  • 1/4 cup diced red pepper
  • 1 tbsp rice vinegar
  • 1 tsp soy sauce
  • 1 tsp honey


  1. Soak the wakame seaweed in water for 10 minutes, then drain and rinse.
  2. Combine the wakame seaweed, nori strips, cucumber, carrot, and red pepper in a bowl.
  3. In a separate bowl, whisk together the rice vinegar, soy sauce, and honey to make the dressing.
  4. Pour the dressing over the salad and toss to combine.

Source: Serious Eats

Top 3 Nori Yaki Supplements for Improved Health

Nori yaki supplements are a great way to get the health benefits of nori without having to eat large amounts. Here are some of the top three nori yaki supplements on the market today:

Daechun(Choi’s1) Sushi Nori Seaweed (50 Sheets)

The Daechun(Choi’s1) Sushi Nori contains 50 sheets of premium nori seaweed, which is perfect for making sushi rolls and wraps. It’s also a great source of minerals such as iodine and iron.

These Roasted Seaweed Sheets are crispy in texture as they are roasted twice.

Daechun Sushi Nori Seaweed Main benefits:

  • 1 Healthy: Seaweed is a nutritious and low calorie superfood that is vegan, gluten-free, and free of artificial preservatives, suitable for people of all ages.
  • 2 Stores Easily: The resealable packaging and desiccant sachet keep the seaweed fresh and allow it to be stored in a cool place or refrigerator for maximum shelf life.
  • 3 Made in Korea with Natural Umami Flavour: The Roasted Seaweed Sheets have a crispy texture and make recipes like Kimbap, Sushi, Musubi, and Onigiri more umami.
  • 4 Restaurant-Standard Quality: With our Roasted Seaweed Sheets, you can make and enjoy your own Sushi Night with family and friends, even if you make mistakes.

Daechun Sushi Nori Seaweed Price:

At $13.99, the Daechun Sushi Nori Seaweed is a great value for its quality and convenience.

KIMNORI Sushi Nori Seaweed Sheets – 100 Half-Cut Size Yaki Roasted Rolls Wraps

KIMNORI Sushi Nori Seaweed Sheets are perfect for making sushi rolls and wraps. They are made from premium, certified organic seaweed that has been dried and roasted twice to give it a crispy texture.

KIMNORI Sushi Nori Seaweed Sheets Main benefits:

  • 1 Natural Seaweed: Made from certified organic seaweed that has been sun-dried and lightly roasted twice, it is free of any additives or artificial preservatives.
  • 2 Low Calories and Fats: Low in calories and fat, seaweed is a superfood that can be used to add flavour and texture to any dish.
  • 3 No Artificial Colours or Flavours: The seaweed is free of any artificial colours or flavours, making it a healthier option for your diet.
  • 4 Made in USA: Kimnori U.S.A. Inc is the largest seaweed producer in the United States, having grown with Korean capital and 50 years of deep technology.

KIMNORI Sushi Nori Seaweed Sheets Price:

At $8.99, Kimnori Sushi Nori Seaweed Sheets are a great choice for those looking to get the health benefits of seaweed without breaking their budget.

gimMe Organic Roasted Seaweed

gimMe Organic Roasted Seaweed Snacks are a healthy, low-calorie snack that’s packed with vitamins and minerals. These snacks are made from USDA-certified organic seaweed that has been roasted to perfection and sprinkled with sea salt for an extra bit of flavor.

gimMe Organic Roasted Seaweed Main benefits:

  • 1 Restaurant-Standard: These Roasted Seaweed Snacks are made with the same premium-grade seaweed used in gourmet restaurants.
  • 2 Nutritious: We proudly use real, high-quality ingredients that promote a healthy diet and environment.
  • 3 Delicious: These globally-inspired variety of flavors means you can find a healthy snack that satisfies your taste buds.
  • 4 Harvested in South Korea: This product is sustainably-sourced, USDA Certified organic and Non-GMO Project Verified seaweed harvested in South Korea.

gimMe Organic Roasted Seaweed Price:

At $4.29 for a pack of 6, these Roasted Seaweed Snacks are an affordable and delicious way to get your daily dose of healthy nutrients. 

Risks and Precautions of Consuming Nori Yaki

While nori yaki is generally safe for consumption, there are some risks and precautions to be aware of.

  • Nori yaki can be high in iodine, which can be harmful in large amounts. Consuming too much iodine can lead to thyroid dysfunction and other health problems. It’s important to consume nori yaki in moderation and not as a daily supplement.
  • Nori yaki can contain heavy metals, such as arsenic and cadmium, which can be harmful in high amounts. It’s important to purchase nori yaki from reputable sources and consume it in moderation.
  • Some people may be allergic to seaweed and should avoid consuming nori yaki.

If you have any concerns or questions about consuming nori yaki, it’s best to consult with a healthcare professional.

Nori Yaki vs. Other Seaweeds

While nori yaki is a popular type of seaweed, there are many other types of seaweed that offer unique flavors and nutritional profiles. Here’s a comparison of nori yaki to two other popular types of seaweed:

Nori Yaki vs. Kelp

Kelp is a type of brown seaweed that is commonly consumed in East Asia. It is rich in iodine and other minerals, such as iron and calcium. Kelp is also a good source of fucoidans, which have anti-cancer and anti-inflammatory properties. Kelp has a slightly sweet and salty flavor and is often used in soups and salads.

Nori Yaki vs. Wakame

Wakame is a type of brown seaweed that is commonly consumed in Japan and Korea. It is rich in vitamins and minerals, such as vitamin C, calcium, and iron. Wakame is also a good source of fucoidans, which have anti-cancer and anti-inflammatory properties. Wakame has a mild flavor and is often used in salads and miso soup.

Conclusion: Is Nori Yaki Worth Adding to Your Diet?

Nori yaki is a delicious and nutrient-dense food that offers a variety of health benefits. It is a good source of iodine, fiber, antioxidants, and other vitamins and minerals. Incorporating nori yaki into your diet can help support thyroid function, improve gut health, reduce the risk of cancer, and promote healthy skin and hair.

While nori yaki is generally safe for consumption, it’s important to consume it in moderation and be aware of the risks and precautions associated with consuming seaweed. If you’re looking to add some variety to your diet and boost your nutrient intake, nori yaki is definitely worth trying!

FAQs About Nori Yaki

What is the best way to store nori yaki?

Nori yaki should be stored in an airtight container in a cool, dry place. It should be consumed within a few weeks of opening the package.

Can nori yaki be eaten raw?

Nori yaki is typically roasted before consumption, which gives it a crispy texture and nutty flavor. While nori yaki can be eaten raw, it is not as flavorful as roasted nori yaki. Hence, it is recommended to roast nori yaki to enjoy its full flavor.

Is nori yaki vegan?

Yes, nori yaki is vegan as it is made from edible seaweed and does not contain any animal products. Vegans can enjoy nori yaki as a tasty and nutritious snack without any worry. 

Can nori yaki be used as a salt substitute?

Nori yaki has a salty flavor and can be used as a seasoning or salt substitute in certain dishes. Therefore, it can be a healthier substitute if you wish to avoid consuming excess salt. However, it is important to note that eating seaweed such as nori yaki should be consumed in moderation due to its high iodine content.

Is nori yaki gluten-free?

Yes, nori yaki is gluten-free as it is made from seaweed and does not contain any gluten-containing grains. This makes it a great choice for those following a gluten-free diet. You can also find gluten-free nori yaki products in many stores.

Does nori yaki need to be washed before use?

Nori yaki does not need to be washed before use as it is typically sold pre-roasted and ready to use. However, it is important to check the packaging for specific instructions before using the product. For example, some products may need to be soaked in water before use. It is also recommended that you inspect the nori yaki for any signs of mold or insects before use.