Know what’s on your plate
Laver
Calories & nutrition facts
porphyra sp., dried or dehydrated
Nutrition facts
Per 100 g% DV- Calories 257 kcal —
- Protein 30 g 60%
- Carbohydrate 12 g 4%
- Fat 1.8 g 2%
- Saturated fat 0.5 g 2%
- Fibre 37 g 131%
- Sugars 0 g —
- Sodium 1900 mg 83%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 1480 µg 164%
- Vitamin C 63.9 mg 71%
- Vitamin D 0.56 µg 3%
- Vitamin E 3.1 mg 21%
- Vitamin K 225 µg 188%
- Thiamin (B1) 0.54 mg 45%
- Riboflavin (B2) 1.8 mg 141%
- Niacin (B3) 6.3 mg 39%
- Pantothenic acid (B5) 0.25 mg 5%
- Vitamin B6 0.53 mg 31%
- Folate (B9) 31.8 µg 8%
Minerals
- Calcium 440 mg 34%
- Iron 36.4 mg 202%
- Magnesium 480 mg 114%
- Phosphorus 491 mg 39%
- Potassium 1760 mg 37%
- Zinc 4.4 mg 40%
- Copper 1 mg 114%
- Manganese 3.9 mg 168%
- Selenium 41.1 µg 75%
- Iodine 5620 µg 3747%
Similar foods
Questions about Laver
What is laver, and is it the same as laverbread?
Laver is an edible red seaweed, not bread. Laverbread is a soft paste made by cooking laver; despite its name, it is usually eaten as a savoury ingredient or side.
How do you cook laverbread?
Warm it gently in a pan with a little butter or oil, then stir in oats until it is thick enough to shape into small patties. Fry the patties until browned on both sides, or serve the warm mixture alongside a cooked breakfast.
How do you prepare dried laver for cooking?
Soak dried laver in cold water until it softens, then rinse it well to remove grit and drain it before adding it to soups, stews or a pan of oats. Follow the packet’s soaking instructions if it gives a time.
What does laver go well with?
Its briny, savoury flavour works well with oats, eggs, potatoes and bacon. Laverbread patties are often served with a cooked breakfast, while a little laver can add depth to soup or broth.
How should you store dried laver?
Keep dried laver sealed in an airtight container in a cool, dry cupboard, away from steam and sunlight. Once rehydrated or cooked, cover it and refrigerate it, and use it promptly.
Can you use nori instead of laver?
Nori can stand in for laver in soups or savoury fillings, but it is usually sold in thin sheets and will not make the same soft paste as laverbread. Per 100 g, nori seaweed has 136 kcal and laver has 257 kcal.
What nutrients stand out in laver?
Laver is high in fibre, iron, iodine and several other minerals. Its iodine content can be particularly high, so avoid eating large amounts regularly.
Source: ANSES–Ciqual (France) 20987 · per 100 g · carbohydrate per EU label, fibre excluded
