Seaweed Salad Nutrition Facts

Calories, fat, protein, and carbohydrate values for Seaweed Salad.


There are 106 calories in Seaweed Salad.


Nutrition Facts
Seaweed Salad
Serving Size:


cup (93 grams)

Amount Per Serving
Calories from Fat 65
Calories 106

% Daily Value*

Total Fat 7.3 grams

Saturated Fat 1 grams

Trans Fat 0 grams
Polyunsaturated Fat 3.1 grams
Monounsaturated Fat 2.8 grams

Cholesterol 0 milligrams

Sodium 1144 milligrams

Potassium 224 milligrams

Total Carbohydrates 8 grams

Dietary Fiber 1.7 grams

Sugars 3.2 grams
Protein 2.9 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Bakery / Deli > Prepared & Preserved Foods > Vegetable-Based Products (Perishable)

How long would it take to burn off 110 KCal?
Walking (3mph) 29 minutes
Running (6mph) 10 minutes
Bicycling (10mph) 15 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

Seaweed salad has gained popularity in recent years as a delicious and nutritious addition to the culinary world. This unique dish, made from various types of seaweed, offers a plethora of health benefits while tantalizing the taste buds with its salty and umami flavors. In this expert article, we will delve into the features, benefits, and drawbacks of seaweed salad and shed light on why it has become a sought-after option for health-conscious individuals.

Features of seaweed salad

Seaweed salad is typically made from different types of seaweed, with one common type being wakame (Undaria pinnatifida). This edible seaweed is native to the cold, temperate coasts of the northwestern Pacific Ocean. It is often served as a side dish or incorporated into sushi rolls, providing a unique texture and flavor profile.
A notable feature of seaweed salad is its low calorie content. With only 106 calories per serving, it can be a guilt-free addition to your meal. In addition, seaweed salad is rich in essential nutrients, including vitamins, minerals, and fiber, making it a nutrient-dense food choice.

Benefits of seaweed salad

  1. Rich in essential nutrients: Seaweed salad is a nutritional powerhouse, providing a wide range of vitamins and minerals. It is especially rich in iodine, which is essential for proper thyroid function. By incorporating seaweed salad into your diet, you can ensure an adequate intake of this important mineral.
  2. Boosts the immune system: Seaweed contains several antioxidants and bioactive compounds that can support the immune system. These compounds help fight oxidative stress and inflammation, which may improve your body’s ability to fight off infections.
  3. Promotes digestive health: Seaweed is an excellent source of fiber, which plays an important role in maintaining a healthy digestive system. The fiber in seaweed salad can help support regular bowel movements, relieve constipation, and promote overall gut health.
  4. Weight management: If you’re trying to manage your weight, seaweed salad can be a valuable addition to your diet. Low in calories and high in fiber, it can help you feel fuller for longer, reducing the likelihood of overeating.
  5. Heart Health: Seaweed salad is a good source of heart-healthy nutrients such as potassium and omega-3 fatty acids. These nutrients help maintain healthy blood pressure levels and reduce the risk of cardiovascular disease.

Disadvantages of seaweed salad

While seaweed salad offers numerous health benefits, it is important to be aware of potential drawbacks or considerations:

  1. Sodium content: Seaweed salad can be relatively high in sodium due to the salt used in its preparation. This may be a concern for individuals with high blood pressure or those who need to limit their sodium intake. It is recommended that seaweed salad be consumed in moderation and that low-sodium alternatives be considered when appropriate.
  2. Allergies and Sensitivities: Some people may have allergies or sensitivities to seaweed or its constituents. If you have a known allergy or sensitivity to seafood or iodine, it is recommended that you use caution or consult a health care professional before consuming sea kelp salad.
  3. Source and preparation: It is important to ensure that the seaweed used in the salad comes from a reputable source and is properly prepared. Contamination or improper handling of seaweed can pose health risks. When purchasing seaweed salad from a store or restaurant, choose reliable establishments known for their high food safety standards.


Seaweed salad offers an enticing combination of taste and nutritional benefits. Its low calorie content, high nutrient density, and potential health benefits make it an excellent addition to a balanced diet. By incorporating seaweed salad into your meals, you can enjoy the unique flavors while reaping the benefits of its rich nutritional profile. However, it’s important to be aware of sodium content, potential allergies, and the quality of the seaweed used. With these considerations in mind, seaweed salad can be a valuable and delicious choice for those seeking a healthier lifestyle.

Questions and Answers

Is seaweed salad a good option for weight loss?

Seaweed salad can be a beneficial addition to a weight loss diet. It is low in calories and high in fiber, which can help you feel full and satisfied. In addition, seaweed contains compounds such as fucoxanthin, which can help increase metabolism. However, it’s important to include seaweed salad as part of a balanced and calorie-controlled eating plan for effective weight loss.

Can sea kelp help with digestion and constipation?

Yes, seaweed salad can help promote healthy digestion and relieve constipation. Seaweed contains prebiotic fiber, which acts as a natural laxative and helps regulate bowel movements. The high fiber content in seaweed salad can add bulk to the stool and promote regularity. However, it’s always wise to listen to your body and consult a healthcare professional if you have persistent digestive problems.

Where can I find sea kelp?

Seaweed salad is often found in Asian markets or specialty stores that carry a variety of Asian foods. It may not be readily available in regular supermarkets. If you can’t find it locally, you can also explore online retailers that specialize in Asian cuisine, or consider making a homemade seaweed salad using dried seaweed and other ingredients.

Are there any concerns about sodium in seaweed salad?

Seaweed salad can have a relatively high sodium content due to the use of salt in its preparation. This may be a concern for individuals with high blood pressure or those who need to limit their sodium intake. If you have specific dietary restrictions or concerns about sodium, it’s a good idea to consume seaweed salad in moderation or look for low-sodium alternatives. You can also rinse or briefly soak the salad in water to reduce some of the sodium.

Can anyone be allergic to seaweed salad?

Although seaweed salad is generally safe for consumption, some people may have allergies or sensitivities to seaweed or its constituents. If you have a known allergy to seafood or iodine, it’s recommended that you use caution or consult a healthcare professional before consuming seaweed salad. In addition, if you experience any adverse reactions such as itching, swelling, or difficulty breathing after consuming seaweed salad, seek immediate medical attention.