1 serving (100 grams) contains 70 calories, 2.0 grams of protein, 2.5 grams of fat, and 12.0 grams of carbohydrates.
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Nutrition Information
Calories |
166.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.0 g | 7% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1190.5 mg | 51% | |
| Total Carbohydrates | 28.6 g | 10% | |
| Dietary Fiber | 7.1 g | 25% | |
| Sugars | 14.3 g | ||
| protein | 4.8 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 142.9 mg | 10% | |
| Iron | 4.8 mg | 26% | |
| Potassium | 714.3 mg | 15% | |
* 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
Source of Calories
About Seaweed salad
Seaweed salad, commonly associated with Japanese cuisine, is a dish made from various types of edible seaweed, such as wakame or kombu, often seasoned with sesame oil, vinegar, and spices. It has a vibrant green color and a distinct umami flavor profile. Seaweed is nutrient-dense, offering a low-calorie option rich in essential vitamins and minerals. A single serving (about 100 grams) provides significant amounts of iodine, calcium, magnesium, and vitamin K. It is also a source of fiber and contains small amounts of plant-based protein, along with antioxidants like fucoxanthin that contribute to its health-promoting properties.
Health Benefits
- Seaweed salad is high in iodine, which supports healthy thyroid function and hormone regulation.
- Rich in calcium and magnesium, it contributes to strong bones and effective muscle function.
- Contains vitamin K, which is vital for blood clotting and bone health.
- The fiber content supports digestive health and helps maintain stable blood sugar levels.
- Fucoxanthin, an antioxidant in seaweed, may help combat cellular oxidative stress.
Dietary Considerations
Selection and Storage
Store seaweed in an airtight container in a cool, dry place or refrigerate prepared salad and consume within 2-3 days for optimal freshness.
Common Questions About Seaweed salad Nutrition
What are the key nutritional facts about seaweed salad?
Seaweed salad is low in calories, with about 45-60 calories per 100-gram serving. It contains 2-3 grams of protein, is rich in fiber, and provides essential vitamins and minerals such as iodine, calcium, magnesium, and Vitamin A. It is also a source of antioxidants and omega-3 fatty acids.
Is seaweed salad suitable for a keto or low-carb diet?
Yes, seaweed salad can fit into a keto or low-carb diet as it is low in carbohydrates, typically containing around 4-6 grams of carbs per 100-gram serving, depending on added ingredients like sweeteners in dressings. Check the ingredients to ensure there are no high-carb additions.
What are the health benefits and concerns of eating seaweed salad?
Seaweed salad is packed with nutrients like iodine, which supports thyroid health, and antioxidants that combat oxidative stress. However, it can be high in sodium due to dressings and seasonings, so people with high blood pressure or on low-sodium diets should consume it in moderation.
How much seaweed salad should I eat per serving?
A typical serving size of seaweed salad is about 100 grams, which provides a good balance of nutrients while keeping calories low. Stick to this portion size to avoid excessive sodium intake from dressings or seasonings.
How does seaweed salad compare to other salads?
Compared to leafy green salads, seaweed salad is richer in iodine, calcium, and unique antioxidants, making it a nutrient-dense option. However, it tends to have higher sodium levels due to dressings. It is a great choice if you're looking for a distinctive flavor and added minerals but watch out for additives like sugar or excess salt in pre-made versions.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Seaweed: Health Benefits, Nutritional Content, and SafetyNational Institutes of Health (NIH) Office of Dietary SupplementsThis resource highlights the nutritional composition of seaweed, including iodine and other key nutrients, and discusses potential health benefits.
- Algae and seaweed: Health implications and dietary guidelinesHarvard T.H. Chan School of Public HealthThis educational resource explores seaweed's health effects, including its role in nutrition and dietary considerations.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
