Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Wakame Seaweed Salad Calories
Low-calorie source of iodine and vitamin K
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Wakame Seaweed Salad (70 g) has 49 calories. That works out to 70 calories per 100 g. It contains 6.2 g of carbs, 1.3 g of protein, 2.5 g of fat and 1.3 g of fiber. Its 84 µg of Iodine covers 56% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Wakame Seaweed Salad Nutrition Facts
Selected: 1 serving (medium) · 70 g
49
KCAL / 70G
Carbs
6.2g
· 2% DV
Protein
1.3g
· 3% DV
Fat
2.5g
· 3% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 47% · Protein 10% · Fat 43%
Wakame Seaweed Salad nutrition facts table · 1 serving (medium) (70 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 49 kcal | |
| Total fat | 2.5 g | 3% |
| Saturated fat | 0.35 g | 2% |
| Trans fat | 0 g | |
| Sodium | 399 mg | 17% |
| Total carbohydrate | 6.2 g | 2% |
| Fiber | 1.3 g | 5% |
| Protein | 1.3 g | 3% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Wakame Seaweed Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 70 g | 49 kcal |
| 2 tablespoon (small) | 30 g | 21 kcal |
| ½ cup (small) | 50 g | 35 kcal |
| 100 g | 100 g | 70 kcal |
| 1 cup (large) | 100 g | 70 kcal |
| 1 pack (large) | 125 g | 88 kcal |
| 1 serving (extra large) | 150 g | 105 kcal |
Calculated from 70 calories per 100 g.
Frequently Asked Questions About Wakame Seaweed Salad
What is Wakame Seaweed Salad?
Wakame Seaweed Salad is a seasoned dish made with wakame, an edible brown seaweed. It is commonly served chilled, especially alongside sushi, and often includes sesame oil, vinegar, and soy sauce. Packaged versions can use different seaweeds and seasonings.
What does Wakame Seaweed Salad taste like?
Wakame Seaweed Salad tastes savory and slightly briny, with a tender, slippery texture. Sesame oil adds a nutty note, while vinegar gives it a mild tang. Some restaurant and packaged versions are noticeably sweet or spicy.
What is in Wakame Seaweed Salad?
Wakame Seaweed Salad usually contains rehydrated wakame with a dressing made from sesame oil, vinegar, soy sauce, and sesame seeds. Recipes may also add sugar, chili, or other seaweeds, so the ingredients vary between restaurants and packaged products.
How do you make Wakame Seaweed Salad at home?
To make Wakame Seaweed Salad, soak dried wakame until tender, drain it well, and toss it with a dressing of rice vinegar, sesame oil, and soy sauce. Add sesame seeds and sliced cucumber if you like, then chill before serving.
How is Wakame Seaweed Salad served?
Wakame Seaweed Salad is usually served cold as a side dish, often with sushi, rice, or grilled fish. It also works in a grain bowl; add it just before eating so its dressing does not make other ingredients soggy.
Is Wakame Seaweed Salad good for you?
Wakame Seaweed Salad can provide iodine and vitamin K in a relatively light side dish. Its dressing may also add sodium, sugar, or oil, and iodine levels in seaweed can vary widely, so it is best treated as a side rather than a staple.
Does Wakame Seaweed Salad contain a lot of iodine?
Wakame Seaweed Salad can be a concentrated source of iodine, but the amount varies with the seaweed’s origin, processing, and serving size. People with thyroid conditions or those taking thyroid medication should ask their clinician before eating it regularly.
How long does Wakame Seaweed Salad last in the fridge?
Homemade Wakame Seaweed Salad should be kept covered in the refrigerator and eaten within a few days. For a packaged version, follow its after-opening instructions and discard it if its smell, texture, or appearance changes.
Is Wakame Seaweed Salad the same as the seaweed salad at sushi restaurants?
Wakame Seaweed Salad is one common kind of seaweed salad served at sushi restaurants, but the names are not always interchangeable. Restaurant mixes may combine wakame with other seaweeds and use a sweetened or brightly colored dressing.
Can you eat Wakame Seaweed Salad every day?
Eating Wakame Seaweed Salad every day is not ideal for everyone because seaweed iodine levels vary and frequent high iodine intake can affect thyroid function. Occasional servings are a more cautious choice, particularly if you have a thyroid condition.
Wakame Seaweed Salad Vitamins & Minerals
Vitamins
Vitamin K
38.5µg · 32% DV
B2
0.06mg · 5% DV
Vitamin E
0.56mg · 4% DV
Folate
12.6µg · 3% DV
Minerals
Iodine
84µg · 56% DV
Sodium
399mg · 17% DV
Magnesium
59mg · 14% DV
Manganese
0.21mg · 9% DV
Potassium ⭐
84mg · 2% DV
Wakame Seaweed Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wakame Seaweed Salad
To burn the 49 calories in 1 serving (medium) (70 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Wakame Seaweed Salad?
Wakame Seaweed Salad is a Japanese-style dish made with wakame, a sea vegetable that is often rehydrated and dressed with vinegar, sesame oil and soy sauce. Recipes vary, and some add a little sugar for a sweet-and-sour balance.
The seaweed is tender and slightly chewy, with a cool, savoury tang and a nutty sesame note. In Japan and at Japanese restaurants around the world, it is commonly served as a small side with sushi, rice or seafood. It is relatively low in calories—70 per 100 g—and offers iodine and vitamin K. For a lighter version, use less dressing or add cucumber for extra crunch.
How Nutritious Is Wakame Seaweed Salad?
Nutrient density
High
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
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.
Is Wakame Seaweed Salad Processed?
NOVA 3
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 Wakame Seaweed Salad Contain Allergens?
Contains these allergens:
Which Diets Is Wakame Seaweed Salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Wakame Seaweed Salad Fat Profile
SATURATED
0.35g
MONOUNSATURATED
0.77g
POLYUNSATURATED
1.05g
Omega 6:3 ratio 13:1
Above the ideal 4:1 (13:1).
Compare Wakame Seaweed Salad
Foods Similar to Wakame Seaweed Salad
Have another question about Wakame Seaweed Salad?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.