Laver soup
Laver soup is a traditional Welsh soup made from laver seaweed (Porphyra), typically combined with vegetables like potatoes and onions, and often thickened with oatmeal or bacon. It is a staple of Welsh cuisine, particularly associated with coastal communities and the mining regions of South Wales.
🍽️ Nutrition at a glance
Laver soup is generally low in fat and carbohydrates, with a moderate protein content from the seaweed and any added meat or legumes. It is exceptionally rich in iodine, iron, and vitamins A and C, with a typical serving containing approximately 150-200 calories.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 8 g |
| Carbs | 25 g |
| Fat | 5 g |
| Fiber | 4 g |
| Sugar | 3 g |
| Sodium | 450 mg |
| Iodine | 300 µg |
| Iron | 3.5 mg |
| Vitamin A | 800 µg RAE |
| Vitamin C | 15 mg |
| Potassium | 350 mg |
| Magnesium | 40 mg |
| Calcium | 60 mg |
| Vitamin B12 | 1.2 µg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Laver is one of the few seaweeds traditionally consumed in European cuisine, and its preparation into a paste called 'laverbread' is a unique Welsh culinary tradition. Nutritionally, it is a powerhouse of trace minerals, particularly iodine, which is essential for thyroid function, making it a historically important food in regions with limited access to diverse nutrients.
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AI estimate may be inaccurate · Terms