Is laverbread a superfood? Unpacking the nutrition of this Welsh delicacy

November 9, 2025 •

2 min read

Laverbread, a traditional Welsh food made from cooked seaweed, is so nutritionally dense that it's often called "Welsh caviar". This deep-dive explores the question, 'Is laverbread a superfood?', examining its rich content of vitamins, minerals, and protein.

Quick Summary

This article examines the nutritional benefits of laverbread, a Welsh seaweed paste often hailed as a superfood. It explores its high concentrations of vitamins (including B12), minerals like iodine, and protein, and compares it to other popular superfoods.

Key Points

Nutrient-Dense Food: Laverbread, made from laver seaweed, is exceptionally rich in essential vitamins (A, C, B2, B9, B12) and minerals (iodine, iron, potassium, calcium).
Excellent Source of Plant-Based B12: One of the most significant benefits is its natural content of Vitamin B12, a crucial nutrient often lacking in vegetarian and vegan diets.
High in Protein: Gram-for-gram, dried laver seaweed contains a higher percentage of protein than chicken, making it a powerful plant-based protein source.
Supports Thyroid Health: Its high iodine content is vital for proper thyroid function and hormone regulation.
Versatile Ingredient: Despite its unique appearance, laverbread can be used in a variety of culinary applications, from traditional Welsh cakes to modern dips and spreads.
Environmentally Friendly: Laver seaweed farming is a sustainable practice that requires no freshwater or pesticides and helps clean marine ecosystems.

What is laverbread?

Originating from the Welsh coastline, laverbread, or bara lawr, is a traditional food made from laver seaweed (Porphyra umbilicalis). The seaweed is cooked for several hours until it becomes a dark, gelatinous paste with a savory, marine flavor. This nutrient-packed purée is a staple of Welsh cuisine, traditionally mixed with oatmeal, formed into patties, and fried for breakfast.

The nutritional powerhouse

Laverbread's potential as a superfood is due to its dense nutritional profile, offering high-quality plant-based protein, vitamins, and minerals that can be challenging to source from other plants. Key nutrients include protein (up to 35% in dried laver), Vitamin B12 (rare in plants), iodine, iron, Vitamins A, B2, B9, and C, as well as minerals like potassium, manganese, calcium, and zinc.

Comparison of laverbread with other notable superfoods

Comparing laverbread to foods like spinach and salmon highlights its unique nutritional profile, particularly its combination of minerals and plant-based B12.


Nutrient	Laverbread (per 100g)	Spinach (raw, per 100g)	Salmon (cooked, per 100g)
Protein	~5.8g (fresh)	~2.9g	~22g
Vitamin A	High (10x spinach)	Moderate	High
Vitamin B12	Excellent plant source	None	Excellent animal source
Vitamin C	High (4x apples)	High	Low
Iodine	Excellent source	Very little	Good source
Iron	Rich source	Moderate	Low

This comparison shows laverbread's strength as a plant-based source of Vitamin B12 and its high levels of other essential nutrients.

Culinary uses of laverbread

Laverbread's versatile, savoury flavour makes it a flexible ingredient. It's traditionally used in laverbread cakes with oatmeal and fried, or served as part of a Welsh breakfast. It can also be a base for sauces with seafood or meat, incorporated into dips, spreads, pâtés, or enjoyed on toast.

Addressing the "superfood" label

The term "superfood" often describes foods with high nutrient density offering significant health benefits, which laverbread fits. However, a balanced, varied diet is essential, and laverbread should complement, not replace, other healthy foods. Seaweed is also an environmentally friendly resource, requiring no freshwater or pesticides and helping to purify water.

Conclusion: So, is laverbread a superfood?

Based on its exceptional nutrient profile, including high protein, plant-based vitamin B12, iodine, and iron, laverbread is considered a superfood by popular standards. Its historical use in Welsh cuisine and impressive health benefits solidify its status as a nutritional powerhouse. Adding this marine delicacy to a balanced diet can provide a substantial health boost.

For more information on the history and culinary aspects of this Welsh classic, check out the resources from the Amgueddfa Cymru—Museum Wales website.

Is laverbread a superfood? Final verdict

Verdict: Yes, based on its dense nutrient content, laverbread can be considered a superfood.

Nutrient Density: Laverbread is packed with essential vitamins and minerals.

Protein Source: It offers a high percentage of plant-based protein.

Plant-Based B12: A notable benefit is its natural content of Vitamin B12.

Versatility: Laverbread is nutritious and versatile, with a unique umami flavour.

Environmental Sustainability: The harvesting of laver seaweed is an environmentally friendly practice.

Frequently Asked Questions

Laverbread is a purée made from laver seaweed (Porphyra umbilicalis), which is slow-cooked for several hours until it forms a soft, dark paste.

Laverbread and nori are made from the same species of seaweed (Porphyra), but they are prepared differently. Nori is dried into sheets, while laverbread is cooked into a paste.

Yes, laverbread is a rare plant-based source of Vitamin B12, making it a beneficial addition to vegan and vegetarian diets.

Laverbread is rich in protein, iron, iodine, and antioxidants. These nutrients can support thyroid health, boost the immune system, and aid in digestion.

A traditional preparation involves mixing laverbread with oatmeal, forming it into small patties, and frying them until crispy. It can also be served as a sauce or used in dips.

Due to its high iodine content, it is generally recommended to consume laverbread in moderation, especially if you have thyroid issues or are pregnant. Always check the source and consult a doctor with concerns.

The nickname 'Welsh caviar' is due to its delicate texture, rich flavour, and high regard in Welsh culinary tradition. It was once considered a staple for coastal communities and has since gained a gourmet reputation.