Is itsu crispy seaweed healthy? A Look at the Nutritional Pros and Cons

November 9, 2025 •

4 min read

With only 24 calories per 5g pack, itsu crispy seaweed has emerged as a popular alternative to traditional snacks like potato chips. However, many health-conscious consumers question whether this seemingly guilt-free treat truly lives up to its healthy image. So, is itsu crispy seaweed healthy, or are there hidden nutritional pitfalls to be aware of?

Quick Summary

This article explores the healthiness of itsu crispy seaweed by examining its nutritional profile, discussing key benefits like its low calorie count and nutrient content, and addressing potential concerns such as high iodine and sodium levels. It also compares seaweed thins to traditional potato chips and provides guidance on incorporating them into a balanced diet.

Key Points

Low-Calorie Alternative: At around 24 kcal per pack, itsu crispy seaweed offers a light and crunchy snack option.
Rich in Vital Nutrients: Seaweed is a great source of iodine for thyroid health and Vitamin B12, especially beneficial for vegans.
Mindful of High Iodine: Due to its concentrated iodine content, moderation is key, especially for individuals with thyroid issues.
Superior to Potato Chips: Toasted rather than deep-fried, seaweed thins are lower in fat and offer more beneficial nutrients compared to traditional potato chips.
Watch Flavored Varieties: While generally healthy, check ingredient lists for added sugars or higher sodium in flavored versions like sweet soy.
Risk of Heavy Metals: As with all sea products, there is a risk of heavy metal contamination depending on the source; however, itsu sources its seaweed from reportedly clean waters.

The Nutritional Profile of Itsu Crispy Seaweed

Itsu crispy seaweed thins are often lauded for their simple ingredient list and low calorie count, making them a popular choice for weight-conscious individuals. The base ingredient, laver seaweed, is harvested from the clear waters off South Korea, where it is pressed, seasoned, and toasted, not deep-fried, which helps preserve its nutritional integrity and minimizes fat content.

Key Nutrients and Health Benefits

Low in calories: At just 24 calories per pack, these thins are a significantly lighter alternative to most conventional snack options.
High in iodine: Seaweed is one of the richest natural sources of iodine, a mineral essential for proper thyroid function, which regulates metabolism. A single 5g pack can provide a large portion of the recommended daily intake.
Source of Vitamin B12: As one of the few vegan sources of bioavailable Vitamin B12, seaweed is particularly beneficial for those on plant-based diets.
Packed with fiber: The high fiber content in seaweed can support digestive health and promote a feeling of fullness, aiding in weight management.
Rich in antioxidants: Seaweed contains antioxidants that help protect the body from oxidative stress and reduce inflammation.
Contains omega-3s: As algae, seaweed can be a source of the beneficial fatty acids DHA and EPA, which are important for brain and heart health.

Potential Downsides and Considerations

While the nutritional profile is impressive, a closer look reveals some important factors to consider, particularly concerning excessive intake.

Iodine Overconsumption

Despite its benefits, the high iodine content in some types of seaweed can be a concern. While itsu's product contains a carefully measured amount, regular, high consumption of seaweed products can lead to excessive iodine intake. This is especially relevant for individuals with pre-existing thyroid disorders, who should monitor their intake and consult a doctor.

Sodium and Added Ingredients

Flavored varieties, such as sweet soy and sriracha, may contain higher sodium levels and added ingredients like sugar and maltodextrin compared to the simple sea salt version. While these are used in small amounts, it is always wise to check the ingredients list, especially if you are monitoring your sugar or processed food intake. The sea salt flavor is the most natural option.

Heavy Metal Accumulation

Since seaweed absorbs minerals from its environment, there is a risk of it accumulating toxic heavy metals like arsenic, cadmium, and lead if it is sourced from contaminated waters. Itsu sources its seaweed from the crystal-clear waters of South Korea, which helps mitigate this risk, but transparency about testing and sourcing is always important. For general seaweed products, checking the source and opting for organic can help ensure quality.

Itsu Crispy Seaweed vs. Traditional Potato Chips: A Comparison

To highlight the difference, let’s compare a serving of itsu crispy seaweed thins to a standard portion of traditional potato chips.


Feature	Itsu Crispy Seaweed Thins (5g pack)	Traditional Potato Chips (30g serving)
Calories	~24 kcal	~160 kcal
Fat	1.7g (mostly corn/olive oil)	~10g (often high in saturated fat from deep frying)
Processing Method	Toasted	Deep-fried
Key Nutrients	Iodine, Vitamin B12, Fiber, Antioxidants	Minimal; some potassium
Sodium	Variable, higher in flavored versions	Often high, but varies by brand
Satiety	Good, due to fiber and umami flavor	Lower; high fat and salt can encourage overeating

How to Incorporate Itsu Crispy Seaweed into a Healthy Diet

Enjoy in moderation: Treat itsu crispy seaweed as a satisfying snack but be mindful of portion sizes due to the concentrated iodine and sodium levels. One or two packs a day is generally fine for most healthy adults.
Check the ingredients: If you're sensitive to sodium or added sugar, opt for the classic sea salt flavor, which has a cleaner ingredient list.
Pair with other foods: Crumble the seaweed thins over salads, soups, or rice bowls for an extra burst of flavor and nutrients. This can add a satisfying crunch without excessive calories.
Consider dietary restrictions: Those with thyroid conditions or other health concerns should consult their doctor before regularly consuming seaweed products.

Conclusion: Is Itsu Crispy Seaweed Healthy?

On balance, itsu crispy seaweed is a healthy snack option when consumed in moderation as part of a balanced diet. Its low calorie count, minimal processing (toasted, not fried), and rich content of beneficial nutrients like iodine, Vitamin B12, and fiber make it a far superior choice to most conventional salty snacks. The key is to be mindful of potential excessive iodine intake and higher sodium content in certain flavors. For those without thyroid issues, enjoying these thin, crispy delights as an occasional snack can provide a flavorful and nutrient-dense alternative to less healthy choices, and is a great way to 'eat beautiful'.

Frequently Asked Questions

Yes, itsu crispy seaweed thins can be a good snack for weight loss due to their low calorie count (around 24 kcal per pack) and high fiber content, which helps promote fullness and satisfaction. They serve as an excellent alternative to high-calorie, less nutritious snacks.

Yes, itsu crispy seaweed thins are suitable for vegans. They are made from seaweed, oil, and seasonings, with no animal products. They are also a valuable source of Vitamin B12 for those on a plant-based diet.

You can, but it is best to enjoy them in moderation. Seaweed is a concentrated source of iodine, and excessive daily intake could lead to thyroid issues, especially for sensitive individuals. Limiting consumption to one or two packs daily is generally recommended.

Itsu states its seaweed is sourced from clean South Korean waters. While all seaweed can accumulate heavy metals like arsenic and cadmium, the risk is minimized by sourcing from unpolluted areas. Checking the source and not over-consuming is the best approach.

Itsu seaweed thins are a healthier alternative. They are toasted, not deep-fried, and have significantly fewer calories and less fat than potato chips. They also offer more beneficial nutrients like iodine, Vitamin B12, and fiber.

The sodium content varies by flavor. While the sea salt version has moderate sodium, it is a point to be mindful of, especially if you are on a sodium-restricted diet. For those sensitive to sodium, moderate consumption is recommended.

Yes, but due to the potential choking hazard of a dry, brittle snack, they are not recommended for children under 3. For older children, they are a healthy snack in moderation, but parents should be mindful of the iodine and sodium content.