Laver (Purple Seaweed)

Laver (Purple Seaweed): The Underwater Superfood

Laver, also known as purple seaweed, is a type of edible seaweed commonly used in Asian cuisine. It is particularly known for being rich in essential nutrients and offering a host of health benefits. Here, we’ll explore the characteristics, health benefits, and nutritional content of Laver.


  • Type: Seaweed, Rhodophyta Class
  • Origin: Coastal regions, particularly in Asia
  • Color: Purple to dark green
  • Flavor: Salty, umami
  • Texture: Paper-thin when dried, silky when cooked
  • Season: Harvested year-round
  • Uses: Sushi, soups, snacks, and seasonings

Health Benefits

1. Nutrient-Rich

Laver is incredibly rich in vitamins and minerals, making it an excellent addition to a balanced diet.

2. Low in Calories

It is a low-calorie food that can aid in weight loss when consumed in moderation.

3. Cardiovascular Benefits

Rich in omega-3 fatty acids, laver helps to lower bad cholesterol levels and is beneficial for heart health.

4. Thyroid Support

High in iodine, it supports healthy thyroid function which is crucial for metabolism.

5. Source of Antioxidants

Laver is packed with antioxidants like vitamin C and E that fight off free radicals.

6. Improves Gut Health

The fiber content in laver is beneficial for gut health and digestion.

Nutritional Table (Per 100g Serving)

Nutrient Amount % Daily Value
Calories 35 2%
Protein 5.8g 11.6%
Total Fat 0.5g 0.7%
Carbohydrates 4.7g 1.5%
Fiber 5.1g 20%
Sugars 0.4g 0.8%
Calcium 70mg 7%
Iron 1.2mg 6.6%
Magnesium 121mg 30%
Phosphorus 65mg 6.5%
Potassium 365mg 10%
Sodium 872mg 36%
Zinc 0.3mg 2%
Vitamin C 10mg 16%
Vitamin A 180 IU 3.6%
Vitamin E 1.5mg 7.5%
Vitamin K 5.2mcg 6.5%
Iodine 232mcg 155%

Note: Nutritional values are approximate and can vary based on growing conditions and processing methods.

Laver offers an impressive nutrient profile that provides a multitude of health benefits, making it a perfect addition to various dishes. So the next time you are looking to amp up your diet, consider including this underwater superfood.

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