Calories in wakame salad
A typical serving of wakame salad provides about 90 calories. Here are the full macros and nutrition facts.
Per serving · 1 small dish (100 g)
Calories
90kcal
Protein
3.2g
Carbs
12g
Fat
4.5g
Per 100 g
| Calories | 90 kcal |
| Protein | 3.2 g |
| Carbs | 12 g |
| Fat | 4.5 g |
| Saturated fat | 0.6 g |
| Fiber | 2.5 g |
| Sugars | 7.5 g |
| Sodium | 820 mg |
Data based on Open Food Facts and public nutrition databases.
Bright green Japanese seaweed salad seasoned with sesame oil, rice vinegar, and sesame seeds.
Nutritional benefits
- Excellent source of iodine for thyroid health
- Rich in marine minerals like magnesium and calcium
- Low in calories with anti-inflammatory properties
How to prepare it
- 1.If using dried seaweed, rehydrate for exactly 10 minutes
- 2.Add a pinch of chili for a spicy contrast
- 3.Don't overdo the dressing as seaweed absorbs flavor easily
Lighter alternatives
Sunomono (Cucumber salad)
Lower sodium content
Miso soup
Just as nutritious but more comforting and warm
Edamame
More plant-based protein
Healthy tip
Consume in moderation if you are monitoring salt intake due to its high sodium content.
Frequently asked questions
Why is it so high in sodium?
Due to the marine nature of the seaweed and the soy sauce used in its seasoning.
Can everyone eat it?
People with thyroid issues should consult their doctor due to the high iodine content.
Is that green color natural?
Commercial versions often use food coloring; look for organic versions or make it from scratch.
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