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Snack Spotlight on Seaweed

As midday approaches, chips are one of the most common snacks of choice. Although chips are convenient and tasty, they are a source of empty calories. Food products that are referred to as empty calories typically contain lots of calories and lack nutrients. For this month’s snack, our SmartEater Dietician, Hazel Ng, RD recommends Vitrely Wave| Say! Crunch with Sesame Seeds. It is a crunchy seaweed snack perfect for those who cannot resist savory and crispy snack. Not to mention, this snack is also a low-calorie option!

What is it?

Vitrely Wave| Say! Crunch with Sesame Seeds

Nutrition Facts

Serving Size: 2g

Servings per Container: about 8

Calories: 11

Total Fat: 1g

Cholesterol: 0mg

Sodium: 33.5mg

Total Carbohydrate: 1g

Fiber: 0g

Sugar: 0g

Protein: 1.2g

Iron: 4%

Vitamin A: 12%

Vitamin C: 8%

Ingredients: Laver, Rice Flour, Sesame, Sugar, Corn Oil, Solar Sea Salt, Corn Starch

Allergen Statement: Contains Sesame. Made on Shared Equipment with Almonds.

Why did it get picked?

  1. Dried seaweed is packed with nutrients such as vitamins A, vitamin C, iron, potassium, magnesium, and iodine.

  2. The sesame seeds in the snack also contribute to the crunchiness of the overall snack. Sesame seeds are high in nutrients such as manganese, copper, and calcium.

  3. This particular brand of seaweed is roasted which is healthier than the traditional bag of potato chips which are usually fried.

  4. Dried seaweed has a similar mouthfeel to chips as they are also thin and crispy. It is also a low-calorie convenient snack that can be enjoyed anywhere and anytime of the day. Therefore, it is a great alternative to satisfy potato chip cravings.

  5. Dried seaweed can be incorporated into our meals as well. It can be crumbled and sprinkled on a bowl of rice, salad, or soup as a garnish for extra flavor.

Where to get it?, Costco, Amazon, Korean Supermarkets

Interested in learning about weight goal and nutrition needs? Schedule a free body weight and fat% analysis with Hazel at 626-283-5128 or email to

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