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Seaweed salad Calories
Mineral and iodine source, low calorie, high fiber
CALORIES
GI
POTASSIUM
FIBER
Seaweed salad Nutrition Facts
Selected: 100 g
70
KCAL / 100G
Carbs
11.5g
· 62%
Protein
2.5g
· 14%
Fat
2g
· 24%
Fiber
3g
Seaweed salad Vitamins & Minerals
Vitamins
B12
1.2µg · 50% DV
Vitamin A
260µg · 29% DV
Vitamin K
35µg · 29% DV
B2
0.36mg · 28% DV
Minerals
Iodine
170µg · 113% DV
Manganese
1mg · 43% DV
Sodium
900mg · 39% DV
Magnesium
60mg · 14% DV
Seaweed salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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?
No known major allergens
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
0.3g
MONOUNSATURATED
0.2g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Seaweed salad
Seaweed salad — Frequently Asked Questions
Can seaweed salad be eaten every day?
It can fit into a varied diet in moderate portions, but iodine levels vary widely by seaweed type and product. Frequent large servings may not be appropriate for people with thyroid conditions.
Why is seaweed salad sometimes very salty?
Prepared seaweed salads often contain salt, soy sauce, and seasoned dressings, which can raise sodium substantially. Checking the label and using less dressing can help reduce sodium intake.
Can I eat seaweed salad if I take thyroid medication?
Because its iodine content is variable, people with thyroid disease or those taking levothyroxine should ask their clinician about regular use. Take thyroid medicine exactly as directed, commonly on an empty stomach, to support consistent absorption.
What goes well with seaweed salad?
It pairs well with sushi, rice, tofu, grilled fish, or edamame for a light meal. Cucumber, sesame seeds, and rice vinegar also balance its briny flavor.
Is seaweed salad good after a workout?
On its own, it is not a complete recovery food because it is relatively low in protein. Pair it with tofu, yogurt, eggs, fish, or legumes for a more substantial post-workout meal.
Is seaweed salad okay to eat at night?
It can be a light evening choice for many people, but spicy, vinegary, or salty dressings may aggravate reflux in sensitive individuals. A small serving with a mild dressing is often easier to tolerate late in the day.
How can I make seaweed salad less salty at home?
Soak dried wakame, drain it well, and dress it lightly with rice vinegar, lemon, sesame oil, and sesame seeds. Making the dressing yourself gives you more control over the salt level.
How long does seaweed salad last in the refrigerator?
Follow the package instructions for an opened ready-made product and use it promptly. Homemade salad should be kept covered in the refrigerator and discarded if its smell, color, or texture changes noticeably.
Can seaweed salad be frozen?
It can be frozen, but thawing often makes the seaweed soft and watery. Freezing is therefore usually not ideal if you want to preserve its texture.
Does seaweed salad speed up weight loss?
No single food directly speeds up fat loss. Seaweed salad can be part of a balanced eating pattern, but sweet or oily dressings can make it much more energy-dense.
Have another question about Seaweed salad?
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Nutrition data compiled from USDA FoodData Central and scientific sources.