Annie Chun’s Seaweed Nutrition Facts | Crisp, Light, Savory

One half-pack (5 g) of Annie Chun’s roasted seaweed typically has about 25–30 calories with small amounts of fat, fiber, and sodium.

Annie Chun Seaweed Label: Calories, Fat, Sodium

These roasted sheets are feather-light, so a little goes a long way. A typical half-pack serving (5 g) lands near 25–30 calories with 1.5–2 g fat, 1 g protein, and about 2–3 g carbs. Retail listings for similar packs show this range clearly, though some stores post higher numbers due to database quirks; always default to the printed label in your hand. Sodium sits in the dozens of milligrams per serving, with seasoning blends nudging the number up or down. Ingredients are simple: dried seaweed, a neutral oil (often sunflower), sea salt, and a touch of rosemary extract for freshness, and some flavors include sesame oil.

To place those numbers, a serving delivers a crunchy, savory bite without heavy calories. The sheets bring fiber and a little protein. They’re also naturally free of cholesterol and low in sugar. If you’re counting carbs, the load is small per 5 g, which suits snack boards, rice bowls, or a light nibble between meals.

Quick Flavor Snapshot (Per ~5 g Half Pack)

Flavor	Calories	Sodium (mg)
Sea Salt	25–30	~40–90
Sesame	25–30	~50–100
Wasabi	25–30	~60–100

Why the ranges? Brands source different lots of seaweed and tweak oil and spice levels, and retailer databases can differ. One large supermarket entry for a 0.35-oz pack lists 1/2-pack servings with 90 mg sodium and a simple ingredient list of organic seaweed, sunflower oil, sesame oil, sea salt, and rosemary extract. Another retail listing for the sea salt flavor shows a two-servings-per-pack format with similar ingredients. These snapshots reflect the same style of snack, just recorded in different systems. Cite the label on your package for final numbers.

What About Iodine In Roasted Seaweed?

Sea vegetables are natural iodine sources. That number isn’t always printed on snack labels, yet it matters for thyroid balance. The U.S. Daily Value for iodine is 150 mcg for adults and kids 4+. The FDA doesn’t require iodine to appear on a standard Nutrition Facts panel unless it’s added; that’s why the line is often blank.

So what’s typical? Lab databases that track foods list dried nori at roughly 116 mcg iodine per small flaked serving around 5 g, though real-world values swing due to ocean conditions and processing. That means a small snack can contribute meaningfully to daily intake, but it’s still below the upper limit for most people when enjoyed in modest amounts. If you already take iodine-containing supplements or eat other iodine-rich foods, keep totals in check.

How This Snack Fits Daily Values

Calories are small, fat is modest, and saturated fat is near zero per serving. Fiber shows up even in the tiny 5 g amount. Sodium varies by flavor; rinse big additions elsewhere in your day if you reach for the punchier blends. For iodine, use a ballpark target and let your weekly pattern level out. For the reference list of label DVs, see the FDA’s table for nutrients. Daily Values on labels.

Ingredients, Allergens, And Label Nuances

Most packs lean on organic dried seaweed, sea salt, and a light spray of oil for texture and taste. Sesame oil adds a toasty note in some flavors. Many labels flag possible sesame contact. Retail ingredient lines mirror this simple setup: organic seaweed, organic sunflower oil, sea salt, and rosemary extract, with sesame oil in certain flavors. Always scan the allergen line if sesame is a concern.

Why rosemary extract? It helps keep the oil fresh without changing taste. The oil keeps the sheets crisp and helps seasoning cling. The result is a thin, shattering bite with a savory edge that plays well with rice, eggs, or a crunchy salad.

Serving Ideas And Easy Portioning

One half-pack brings a light hit of umami. If you’re grazing, try pairing the sheets with sliced cucumber, a hard-boiled egg, or a scoop of rice. For lunchboxes, slip a pack beside leftover chicken or tofu. Crumble a few sheets over soup at the table and you get an instant flavor lift without heavy calories.

Chasing heat? The wasabi flavor gives a clean pop without piling on calories. For a nutty bend, sesame flavor leans toasty. If you like a milder bite, sea salt keeps things straightforward and tends to sit lower on sodium charts.

Snack Builder: Smart Combos

Pair with a protein anchor and a crisp veg. Think cottage cheese and cherry tomatoes, or edamame and sliced peppers. The goal is a mix of textures that keeps you satisfied without pushing calories up. Two sheets as a topper can flip a plain rice bowl into something savory with almost no prep.

Label Math: What The Numbers Mean

Calories come from a little oil and the seaweed itself. Most packs show 1.5–2 g fat per 5 g, nearly all unsaturated, and saturated fat at or near zero. Carbs land near 1–3 g per serving with a gram of fiber in the mix. Protein sits around one gram. These values match brand-style entries that list 25 calories per serving and roughly a one-gram protein line.

Salt content depends on flavor. A large grocer’s listing shows 90 mg sodium per half-pack for a basic roasted variety. Spicier blends can climb into the higher end of the range yet still stay modest per serving. If you’re keeping sodium low, reach for sea salt sheets and pair them with fresh produce.

Iodine: Keep Intake Steady

Iodine helps the thyroid make hormones. Too little can cause issues, and too much can, too. Snack-size amounts of roasted nori sit in a helpful band for many people. The U.S. Daily Value sits at 150 mcg, and dried nori samples around 5 g often land near three-quarters of that. This nutrient varies by sea farm and harvest. If you eat other iodine-rich foods or use iodized salt, keep your weekly pattern balanced. NIH iodine overview.

Broad Nutrition Range (Per ~5 g Half Pack)

Macronutrient	Typical Amount	Notes
Calories	25–30 kcal	Light snack portion
Total Fat	1.5–2 g	Mostly unsaturated
Protein	~1 g	From seaweed
Carbohydrate	1–3 g	Includes ~1 g fiber
Sodium	~40–100 mg	Seasoning dependent
Iodine	≈50–150 mcg	Varies; not always labeled

Values reflect branded entries and food databases for roasted nori-style snacks and dried nori samples. Ranges show ingredient and sourcing differences. When your package panel exists, use that first.

How To Read The Panel Like A Pro

Serving Size Comes First

Most 0.35-oz packs list two servings. If you eat the whole sleeve, double the numbers. That’s still a light snack, yet the sodium and iodine will stack. For kids, start with a few sheets and see how they like the texture.

Sodium Trade-Offs

Plain sea salt flavors tend to sit lowest. Sesame adds aroma but can bump the oil and salt slightly. Hotter flavors often edge up again. If you’re pairing with soy sauce elsewhere in a meal, keep the seaweed portion small or pick the mild flavor.

Ingredients To Scan

Look for organic seaweed and a clean oil. Sesame oil brings a nutty note; skip it if you avoid sesame. Rosemary extract is a freshness helper, not a heavy seasoning. Retail ingredient lists for the sea salt flavor match this simple pattern.

Is It A Healthy Snack Choice?

For calorie control, it works. For crunch and umami, it delivers. You’ll get a trace of protein, fiber, and minerals with a small sodium load when you pick the mild flavor. Harvard’s nutrition group points out that sea vegetables carry minerals and helpful plant compounds while staying low in calories. That lines up with the way these sheets behave in a lunchbox or as a topper.

If you’re sensitive to iodine or have thyroid concerns, watch totals from all sources. The label may not list iodine, and snack sizes can contribute a chunk of your daily target. If you need strict control, limit portions and rotate with non-sea vegetable snacks. The NIH fact sheet lays out iodine basics and upper limits in plain terms.

Simple Ways To Use Every Sheet

Zero-Cook Ideas

Wrap around a spoonful of rice and a slice of avocado. Crumble over miso soup or tomato soup. Layer with cucumber sticks and a streak of yogurt-lime sauce. Add to a snack board with edamame and orange wedges.

Quick Upgrades

Toast a sheet on low heat for 10–15 seconds for extra snap. Dust with a pinch of furikake if you like a sesame-nori blend. Slide shards into a tuna-rice bowl to add a salty crunch without much sodium.

Micronutrients At A Glance

Nutrient	Why It’s Noted	Notes
Iodine	Thyroid hormone production	DV is 150 mcg; labels may omit
Iron	Oxygen transport	Small amounts per serving
Potassium	Fluid balance	Appears on some retail panels

These trace minerals won’t be huge per 5 g, yet they add up across meals. Retail panels sometimes show iron and potassium lines; those reflect the base seaweed and vary by lot. A large grocer’s entry for roasted sheets shows small iron and potassium values per serving.

Bottom Line For Snackers

This is a light, savory nibble with minimal calories and a touch of fiber and protein. Salt stays modest if you pick the plain flavor, and heat lovers can grab wasabi with a small sodium bump. Iodine rides along in useful amounts; keep portions steady across the week rather than clearing large stacks in one sitting. For label reference values and iodine basics, the FDA’s DV list and the NIH fact sheet are handy anchors.