Japanese salad

Lunch

Item Rating: 74/100

1 serving (150 grams) contains 120 calories, 3.0 grams of protein, 7.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		189.3
% Daily Value*
Total Fat		11.0 g	14%
	Saturated Fat	1.6 g	8%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		473.2 mg	20%
Total Carbohydrates		15.8 g	5%
	Dietary Fiber	4.7 g	16%
	Sugars	6.3 g
protein		4.7 g	9%
Vitamin D		0 mcg	0%
Calcium		63.1 mg	4%
Iron		1.6 mg	8%
Potassium		394.3 mg	8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 99 cal (54.7%)

Protein: 18 cal (10.4%)

Carbs: 63 cal (34.9%)

About Japanese salad

Japanese salad is a refreshing dish that typically combines fresh vegetables such as lettuce, cucumbers, carrots, and radishes, often garnished with seaweed, sesame seeds, or tofu. It frequently features a tangy, umami-rich dressing made with soy sauce, rice vinegar, sesame oil, and miso. Originating from Japan, this salad reflects the cuisine's emphasis on light, balanced meals and seasonal produce. Nutritionally, it is low in calories and fat while providing dietary fiber, vitamins A and C from vegetables, and omega-3s from ingredients like seaweed. Adjustments, such as including protein sources like tofu or edamame, can enhance its nutrient profile further, making it a versatile dish for various dietary preferences.

Health Benefits

• Rich in dietary fiber, which supports digestive health and improves gut motility.
• High in vitamin A from carrots and leafy greens, which is essential for vision and immune function.
• Provides omega-3 fatty acids from seaweed, contributing to heart health and reducing inflammation.

Dietary Considerations

Allergens: Contains soy (from soy sauce or tofu), sesame (in dressings or seeds)

Suitable for: Vegan, vegetarian, pescatarian (if seaweed is used)

Not suitable for: Gluten-free (unless tamari or a gluten-free soy sauce is used), soy-free (if soy-based ingredients are included)

Selection and Storage

Store salad ingredients separately in airtight containers in the refrigerator and add dressing just before serving to retain freshness and texture.

Common Questions About Japanese salad Nutrition

Is Japanese salad high in protein?

Japanese salad typically contains ingredients like lettuce, cucumber, carrots, and seaweed, which are low in protein. Protein content can increase if tofu, edamame, or grilled fish is added, providing around 7-15 grams of protein per serving depending on portion size and specific ingredients.

Can I eat Japanese salad on a keto diet?

Yes, a Japanese salad can be keto-friendly if it includes low-carb vegetables like lettuce and cucumber, and high-fat toppings like avocado, nuts, or sesame dressing. Avoid sugary dressings or high-carb additions like tempura or sweetened sauces to stay within your carb limit.

What are the health benefits of Japanese salad?

Japanese salad often includes nutrient-dense ingredients such as seaweed, which is rich in iodine and minerals, and colorful vegetables high in vitamins A and C. The inclusion of miso or sesame dressing also provides antioxidants and healthy fats. However, be mindful of sodium levels in dressings.

What is a recommended portion size for Japanese salad?

A typical portion of Japanese salad ranges from 1 to 2 cups (150-300 grams), depending on whether it is a side dish or a main course. Adjust the portion size based on your calorie needs and whether it includes protein-rich toppings like tofu or fish.

How does Japanese salad compare to regular green salads?

Japanese salads often incorporate unique ingredients like seaweed, miso dressing, or sesame seeds, offering a distinct flavor profile and additional nutrients such as iodine and healthy fats. Regular green salads may focus more on Western toppings like croutons or ranch dressing, which can be higher in calories and less nutrient-dense.

Data Sources & Scientific References