100 g of Seaweed salad has 70 calories. It contains 11 g of carbs, 1.5 g of protein, 3 g of fat and 1.8 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

1.5g

· 3% DV

Fat

· 4% DV

Fiber

1.8g

· 6% DV

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

Calories come from: Carbs 57% · Protein 8% · Fat 35%

Seaweed salad Vitamins & Minerals

Vitamins

Vitamin K

35µg · 29% DV

0.12mg · 9% DV

Folate

28µg · 7% DV

Biotin

1.5µg · 5% DV

Minerals

Iodine

250µg · 167% DV

Sodium

390mg · 17% DV

Magnesium

45mg · 11% DV

Calcium

70mg · 7% 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

44/ 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 70 calories in 100 g:

🚶

17min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

10min

Cycling

🏊

8min

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 free

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

0.4g

MONOUNSATURATED

0.7g

POLYUNSATURATED

⚖️

Omega 6:3 ratio 7.1:1

Above the ideal 4:1 (7.1:1).

Compare Seaweed salad

🥗vs🍅

Seaweed salad vs Tomato52 kcal more per 100 g

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Seaweed salad vs Mixed Green Salad52 kcal more per 100 g

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Seaweed salad vs Red Pepper39 kcal more per 100 g

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Seaweed salad vs Boiled Beetroot26 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

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Seaweed salad

How many calories are in seaweed salad?

Seaweed salad contains 70 calories per 100 g. The same amount provides 1.5 g of protein, 11 g of carbohydrates, and 3 g of fat.

Is seaweed salad low glycemic?

Yes, seaweed salad has a glycemic index of 15, making it a low-GI option. It contains sesame, so it may not be suitable for people with a sesame allergy.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026