Soy Paper Vs. Nori In Your Sushi: Which Is Healthier?

Between soy paper vs. nori, which one is a healthier option for your sushi? In this article, we will help you understand what the differences between these two sushi wraps are. If you’re still one of those people who are unsure of what to use, let us help you with how to do it right.

Between soy paper vs. nori for your sushi, the latter is a healthier option to use. Soy paper is an excellent option if you don’t want your sushi to have a “sea” smell. However, note that nori still gets the prize in terms of nutrition. One sheet of seaweed contains higher omega three and magnesium content. 

Regardless of their differences, both soy paper and nori function the same for every sushi. It wraps the rice and its other ingredients together while adding some exquisite flavors. Keep on reading if you want to learn more about soy paper and nori.

Seaweed VS Soy Paper

Soy paper is a safer choice than seaweed, which doesn’t have the sea scent associated with sushi. However, if you prefer a healthier option, seaweed is a better option. There are just too many right nutrients that range from omega-3 to magnesium in seaweed. Also, seaweed has as much as 14% of the required fiber in five grams for a person. Yet soy paper is more vivid and delicate than conventional seaweed, enhancing the sushi rolls’ appeal.

What Is Soy Paper?

Soy Paper Vs. Nori In Your Sushi: Which Is Healthier

You can find several ingredients in soy paper. For example, most manufacturers use sesame seeds, soybeans, soy flour, soybean oil, and organic rice syrup. Moreover, note that soybeans are the critical ingredients for this sushi wrap. Later, through the first mixture and later compression of heavyweights, they blend the materials into a thin soy paper. 

Since it is from soybeans, you can not even taste anything from the soy papers. Hence, making it a great alternative to seaweed doesn’t smell like fish or other weird smells. Further on, to offer increased appeal, several famous brands add their flavor to the sushi wraps. In particular, sushi wrap is a fantastic edible choice to appreciate the sushi flavor’s delicacy.

In addition to being edible as a sushi wrap, they also have no unique scent. It is why soy papers are best to taste the sushi rolls without problems getting in the way of the regular sushi nori seaweed fishy taste.

Soy Paper Nutrition

First of all, when you’re looking for something gluten-free, soy wrap is a great choice to work with. It is entirely gluten-free since the soy wrap is from soybeans. In addition, soy wrap is very low in carbohydrates since there are just about 1 to 2 grams of carbohydrates in each soy wrap. It is also a good, safe match for people who are on a keto diet. Besides being low in carbohydrates, there is no cholesterol, trans fat, and saturated fat in soy paper. With just 15 to 20 calories per sheet, it is low in calories.

What is Nori?

A big deal in Japan is the processing of Nori from Porphyra. Two hundred thirty square miles of the sea is used to manufacture 350,000 tons, which is worth a billion dollars – quite a monolith of economics. China, by comparison, is said to generate just ⅓ of this number. It is first washed with freshwater when harvested and then fed into a shredding machine that reduces it to pieces of approximately .5 x 1 cm in size.

Then, it is combined with freshwater, poured into frames, and then fed into a system that allows it to drain during the manufacturing process (similar to a paper making machine). Eventually, it moves onto a sheet over a heated surface that will dry it. The dried sheets are then quickly wrapped and sealed in cellophane so that their consistency will not be reduced by moisture and then delivered to their destination.

Seaweed Health Benefits

The forms of algae that grow in the sea are seaweed or sea vegetables. They’re a food source for ocean life and range from red to green to brown to black. It is highly versatile, including sushi rolls, soups, stews, salads, vitamins, and smoothies. Moreover, seaweed is incredibly nutritious, so a little goes a long way. Here are five science-backed advantages of seaweed.

Soy Paper Vs. Nori In Your Sushi: Which Is Healthier

1.Iodine and Tyrosine For Thyroid Function

If you want to control growth, energy production, reproduction, and repair of damaged cells in your body, your thyroid gland needs to release enough hormones. However, it can only happen if your thyroid gets enough supply of iodine. You may start experiencing symptoms such as weight changes, fatigue, or swelling of the neck over time without enough iodine. For iodine, the recommended dietary intake (RDI) is 150 mcg per day (5). 

Seaweed has the unusual ability to consume concentrated quantities of iodine from the ocean. Depending on the form, where it was grown, and how it was handled, its iodine content differs significantly.

2.Seaweed Is A Good Source of Vitamins and Minerals

There is a particular collection of nutrients in each type of seaweed. Not only does sprinkling some dried seaweed on your food add taste, texture, and flavor to your meal, but it’s an easy way to increase vitamin and mineral intake. Generally, these vitamins and minerals can provide one tablespoon (7 grams) of dried spirulina.

  • Calories: 20
  • Carbs: 1.7 grams
  • Protein: 4 grams
  • Fat: 0.5 gram
  • Fiber: 0.3 grams
  • Riboflavin: 15% of the RDI
  • Thiamin: 11% of the RDI
  • Iron: 11% of the RDI
  • Manganese: 7% of the RDI
  • Copper: 21% of the RDI

Although it can only contribute to a small percentage of some of the above RDIs, it can be a simple way to add more nutrients to your diet by using it as a seasoning once or twice per week. All the essential amino acids form the protein found in some seaweeds, such as spirulina and chlorella. It implies that seaweed will help to ensure that you get the full spectrum of amino acids. A good source of omega-3 fats and vitamin B1 can also be seaweed.

3.It Offers a Variety of Protective Antioxidants

In your body, antioxidants can make unstable substances called free radicals less reactive. It makes the cells less likely to be damaged by them. Also, an underlying cause of many diseases, such as heart disease and diabetes, is an excess free radical development. Seaweed has an extensive range of beneficial plant compounds, including flavonoids and carotenoids, in addition to supplying the antioxidant vitamins A, C, and E. These have been shown to protect the cells of your body from damage by free radicals.

One unique carotenoid called fucoxanthin has been the subject of a lot of studies. It is the primary carotenoid present in brown algae, such as wakame, and has an antioxidant potential of 13.5 times that of vitamin E. Though the body does not always well absorb fucoxanthin, you can help enhance it by eating it along with fat. However, seaweed contains a broad range of plant compounds that work together to have powerful antioxidant effects.

4.Fiber and Polysaccharides For Your Gut Health

Bacteria from the gut play an immense role in your well-being. An imbalance can lead to sickness and disease in these “healthy” and “poor” gut bacteria. Seaweed can help support gut health, is an excellent source of fiber. It can make up between 25 to 75 percent of the dry weight of seaweed. It is more significant than most fruits and vegetables’ fiber quality.

 It has also been demonstrated that unique sugars found in seaweed are called sulfated polysaccharides to increase “healthy” gut bacteria’s growth. These polysaccharides can also improve the development of short-chain fatty acids (SCFA) that help and nourish the cells lining your gut.

5.May Help In Reducing Weight

Seaweed contains a lot of fiber and has no calories in it. The fiber in seaweed can also delay the emptying of stomachs. For longer, this makes you feel fuller and can postpone hunger pangs. It is often considered that seaweed has anti-obesity effects. Several animal studies, in particular, indicate that a substance in seaweed called fucoxanthin can help reduce body fat.

Frequently Asked Questions

Both soy paper and nori offer unique taste and texture to sushi. However, when it comes to health benefits, seaweeds are more nutritious compared to its counterpart. It is because of its natural ingredients that are usually not present in soy paper. Finally, here are some of the most frequently asked questions about soy paper and nori.

Do you eat the soy paper on sushi?

You can eat sushi wrapped in soy paper, and it can still offer a delicious taste. It is usually from compressed soy beans, sushi wrappers, or mamenori in Japanese with thin, flexible structures. Soy paper is one of the most common alternatives for nori.

What can I use instead of nori sheets?

If there is no available nori in the supermarket, there are other alternatives that you can use like soy paper. It has less “briny” flavor, and it is gluten-free as well. You can even make sushi even without a wrap on it. Leave the nori off, and wrap the sushi in plastic wrap. Then, roll the sushi in toasted sesame seeds. It adds other unique flavors, texture, and crunch to your sushi.

Is all sushi made with seaweed?

Nori or seaweed is a popular ingredient in most sushi, but not all kinds use this ingredient. For example, sashimi uses only meat served with other ingredients. You can also find some sushi rolled sushi rice with vegetables, fruits, and meat without seaweed. 


When comparing soy paper vs. nori, the latter is a better choice for soy paper vs. nori for your sushi. If you don’t want your sushi to have a “sea” scent, soy paper is an excellent choice. Remember, however, that nori still gets the award in nutritional terms. There is a higher content of omega three and magnesium in one sheet of seaweed. Regardless of their variations, for any sushi, both soy paper and nori work the same. While adding some exquisite tastes, it wraps the rice and its other ingredients together. 

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