100 g of Seaweed salad has 90 calories. It contains 11 g of carbs, 2 g of protein, 4 g of fat and 1.5 g of fiber. Its 250 µg of Iodine covers 167% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Seaweed salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

11g

· 4% DV

Protein

· 4% DV

Fat

· 5% DV

Fiber

1.5g

· 5% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 50% · Protein 9% · Fat 41%

Seaweed salad Vitamins & Minerals

Vitamins

Vitamin K

35µg · 29% DV

Folate

35µg · 9% DV

Vitamin E

1mg · 7% DV

0.08mg · 6% DV

Minerals

Iodine

250µg · 167% DV

Sodium

390mg · 17% DV

Iron

2mg · 11% DV

Magnesium

45mg · 11% DV

How Nutritious Is Seaweed salad?

Nutrient density

High

78/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

42/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Seaweed salad Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Seaweed salad

To burn the 90 calories in 100 g:

🚶

22min

Walking (5 km/h)

🏃

9min

Running (8 km/h)

🚴

12min

Cycling

🏊

10min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Seaweed salad Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Seaweed salad Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy yes

Sesame yes

Which Diets Is Seaweed salad Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Seaweed salad Fat Profile

SATURATED

0.5g

MONOUNSATURATED

POLYUNSATURATED

1.3g

⚖️

Omega 6:3 ratio 9.2:1

Above the ideal 4:1 (9.2:1).

Compare Seaweed salad

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Seaweed salad vs Red Pepper59 kcal more per 100 g

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Foods Similar to Seaweed salad

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

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🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Seaweed salad

How many calories are in seaweed salad?

Seaweed salad contains 90 calories per 100 g. The same amount provides 2 g of protein, 11 g of carbohydrates, and 4 g of fat.

Is seaweed salad suitable for a vegan and gluten-free diet?

Yes, seaweed salad is compatible with vegan, vegetarian, and gluten-free diets. However, it contains sesame and soy, so it is not suitable for people with these allergies.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026