Seaweed Salad: Nutrients, Benefits, Downsides, Recipe

Seaweed salad is a well-liked dish in numerous Japanese and Korean dining establishments. You’ve probably occur throughout it at a sushi cafe, the place its brilliant neon-green coloration is challenging to pass up.

However there are numerous variations of seaweed salad, the most well-known form is created from wakame, which is a highly wholesome and adaptable seaweed.

Nevertheless, lots of people argue that the seaweed salad discovered in most restaurants is not the identical as the handmade types. In simple fact, wakame seaweed isn’t intended to be vibrant eco-friendly at all.

This short article tells you all you require to know about seaweed salad, together with its dietary profile, opportunity gains and downsides, and how to make it at residence.

The seaweed salads you could uncover in most places to eat — the shiny, neon-environmentally friendly side dishes — are generally premade by another meals maker and could incorporate a very long listing of food stuff additives, colorings, and flavorings.

A 100-gram serving of seaweed salad provides (1):

  • Calories: 70
  • Protein: 1 gram
  • Carbs: 11 grams
  • Fiber: 5 grams
  • Sugar: 6 grams
  • Fat: 2.5 grams
  • Sodium: 36% of the Reference Day-to-day Consumption (RDI)

Many premade seaweed salads also contain extra sugar, salt, large fructose corn syrup, hydrolyzed vegetable protein, and food stuff colorings these as yellow #5 and blue #1.

Though there is very little data to suggest that these elements are inherently dangerous, they provide small to no dietary value.

The dish’s superior fiber written content basically arrives from agar agar, a further form of seaweed that is at times additional to seaweed salad. Therefore, there is some benefit to consuming a mixed seaweed salad.

Continue to, wakame seaweed on its possess is a a lot better source of nourishment. A 2-tablespoon (10-gram) serving of uncooked wakame seaweed — the amount of money generally utilised in homemade variations — consists of (2, 3):

  • Calories: 4.5
  • Protein: .3 grams
  • Carbs: 1 gram
  • Fiber: much less than 1 gram
  • Sugar: significantly less than 1 gram
  • Fats: fewer than 1 gram
  • Iodine: 280% of the RDI
  • Manganese: 6% of the RDI
  • Folate: 5% of the RDI
  • Sodium: 4% of the RDI
  • Magnesium: 3% of the RDI
  • Calcium: 1% of the RDI

Wakame seaweed on its possess is really low in energy, significant in iodine, and a respectable source of manganese and folate.

In distinction, the further substances discovered in premade seaweed salad — these types of as extra salt, sugar, and oils — lead tremendously to its calorie content. Plus, portions are generally much larger when seaweed salad is premade than when it is home made.

For that reason, if you are viewing your calories, it might be most effective to make homemade seaweed salad, considering the fact that you can choose which substances it is made up of.


Seaweed salad normally is made up of wakame, a really nutritious seaweed which is low in calories and substantial in various nutrients. That stated, most premade variations comprise higher quantities of salt, sugar, foods colorings, and flavorings, and are thus fewer healthy.

If you make your seaweed salad at household, you can drastically enhance its nutritional profile and increase its added benefits.

Reduced in energy

Usually speaking, seaweed salad is small in calories, furnishing fewer than 100 energy for every serving — no matter of whether or not it is premade or home made (1, 2).

Most of the components in seaweed salad — this kind of as wakame, agar agar, a variety of greens, and tiny quantities of sesame oil — are lower in energy but high in nutrition.

Some premade seaweed salads could incorporate better quantities of oils that can incorporate up in energy, but if you make seaweed salad at household, it is up to you how significantly oil it incorporates.

Superior in iodine

Wakame is an exceptional supply of iodine, an vital mineral that assists control your thyroid and make thyroid hormones accountable for metabolic rate, expansion, and cellular repair service (4).

However it’s uncommon in the Western entire world, iodine deficiency has an effect on 2 billion people today throughout the world and can lead to overall health disorders these types of as goiter and hypothyroidism (5).

The good news is, wakame and other seaweeds are some of the top resources of iodine, at the rear of iodized salt. In 2 tablespoons (10 grams) of wakame, you are going to get 280% of the RDI, which is far more than sufficient (3).

Can be healthy

Seaweed salad can be an superb source of diet, primarily when it’s selfmade.

While wakame is its primary component, seaweed salad can also incorporate other nutrient-dense ingredients, these types of as sesame seeds, other types of seaweed, leafy greens, ginger, edamame, daikon radish, shredded carrots, and corn.

However, premade seaweed salad generally offers less vitamins and minerals given that it’s normally created with just wakame seaweed and numerous flavor enhancers.


Seaweed salad is small in energy and abundant in vital nutrients this kind of as iodine. You can make it even extra healthy if you make it at dwelling as a substitute of ordering it in a restaurant.

There are some prospective downsides to seaweed salad, primarily the premade variations observed in many places to eat.

High in salt

A 100-gram serving of premade seaweed salad has 820 mg of sodium, which is equivalent to 36% of your daily desires. This arrives mainly from included salts relatively than the salt in the seaweed alone (1).

Even though sodium is significant for your well being, consuming too considerably of it can direct to substantial blood stress in individuals who are sensitive to its consequences (6).

Taking into consideration that most People get much too a lot sodium in their eating plans, it may well be very best to limit your consumption of premade seaweed salad to distinctive events. Opting for a handmade version as an alternative can substantially reduce your sodium ingestion.

Is made up of lots of added substances

For the reason that most restaurants use premade seaweed salad, they do not get to come to a decision which elements go into it.

These salads normally contain many additional ingredients, these kinds of as foodstuff coloring, high fructose corn syrup, included sugar, surplus salt, and various flavor enhancers.

Even more, they usually incorporate a flavor enhancer regarded as hydrolyzed vegetable protein. Whilst not damaging to most persons, it does consist of wheat. If you need to have to keep away from gluten, this is a thing to retain in brain.

If you’re searching to restrict or keep away from such components, then it may be improved to pass on premade variations.


Premade seaweed salad is usually substantial in salt and typically is made up of many included elements, these types of as sugar, salt, syrups, flavors, and foodstuff coloring.

If you want to make your individual seaweed salad, there are many terrific recipes obtainable on the net. You can also make your personal variation by finding inventive in the kitchen.

To make seaweed salad, you are going to first want to buy dried wakame, which is available in numerous Asian grocery stores or on line.

To commence, rehydrate the wakame by adding it to a pot of boiled drinking water (taken off from heat) and leaving it for a couple of minutes. Then, strain it in a colander and run chilly water above it. Be confident to squeeze out any excessive liquid.

Just after this, you can increase a assortment of nutritious components, these kinds of as shredded carrots, ginger, sesame seeds, daikon radish, and edamame. It’s Alright to get inventive and experiment with different vegetables, herbs, and spices.

Finally, decide on a sort of seasoning for the salad. Typically, sesame seed oil, soy sauce, and vinegar are utilized as a base for the dressing. You can also add chili flakes, a little sugar, and salt to taste.

One particular recipe by Yeung Male Cooking features a nutrient-dense sesame salad that is uncomplicated to make and similarly delectable. Check out out his online video in this article.

An additional quick and very simple recipe arrives from Caroline Caron-Phelps, a Japanese-French Canadian recipe creator who gives lots of delightful Japanese-inspired recipes on her web page, Pickled Plum.


You can very easily make seaweed salad at property by next common recipes on line or having inventive in the kitchen. You can purchase dried wakame by traveling to an Asian grocery store or purchasing from an on the web retailer.

Seaweed salad is a popular dish located in many Japanese and Korean eating places.

Although the dish is manufactured from very nutritious wakame seaweed, the variations you see in dining places are possible to be premade and consist of significant amounts of sugar, salt, syrups, oils, meals coloring, and flavorings.

If you want a more healthy model, it is greatest to make it at residence. That way, you can make a decision which substances to put in it and how significantly to use, which can boost its nutritional content.

If you choose the premade versions, that’s Alright, but it may be greatest to conserve them for special occasions.

By Percy