Wakame salad

Appetizer

Item Rating: 78/100

1 serving (100 grams) contains 45 calories, 2.0 grams of protein, 1.0 grams of fat, and 9.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		107.1
% Daily Value*
Total Fat		2.4 g	3%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1071.4 mg	46%
Total Carbohydrates		21.4 g	7%
	Dietary Fiber	7.1 g	25%
	Sugars	9.5 g
protein		4.8 g	9%
Vitamin D		0 mcg	0%
Calcium		357.1 mg	27%
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

🍯 Low sugar

Source of Calories

Fat: 21 cal (17.1%)

Protein: 19 cal (15.2%)

Carbs: 85 cal (67.7%)

About Wakame salad

Wakame salad is a popular dish prepared using wakame, a type of edible seaweed that is native to Japan and commonly used in East Asian, particularly Japanese, cuisine. It is known for its delicate flavor and slightly chewy texture, often paired with a sesame-vinegar dressing for added taste. Wakame is a nutrient-dense food, rich in vitamins such as A, C, and K, and minerals including iodine, magnesium, and calcium. It also contains fucoxanthin, a carotenoid with antioxidant properties, and is low in calories, making it a healthy addition to various diets.

Health Benefits

• Rich in iodine, which supports healthy thyroid function and metabolic regulation.
• Contains vitamin K, crucial for blood clotting and healthy bone maintenance.
• High levels of magnesium contribute to muscle function and nerve health.
• Fucoxanthin provides antioxidant protection and may aid in fat metabolism.
• Low in calories and high in fiber, supporting healthy digestion and weight management.

Dietary Considerations

Allergens: Contains sesame (typically found in dressing), soy (if soy sauce is used)

Suitable for: Vegan, vegetarian, pescatarian, gluten-free (if gluten-free soy sauce is used)

Not suitable for: Soy allergy sufferers, sesame allergy sufferers

Selection and Storage

Store wakame in a cool, dry place when dried, and refrigerate the prepared salad in an airtight container for up to 3 days.

Common Questions About Wakame salad Nutrition

What is the nutritional content of wakame salad?

Wakame salad is low in calories, with approximately 45 calories per 100 grams, and contains 3 grams of carbohydrates, 0.5 grams of protein, and 2 grams of fat. It is also a great source of iodine, magnesium, calcium, and vitamins like A, C, and K, making it a nutrient-dense food.

Can I eat wakame salad on a keto or low-carb diet?

Yes, wakame salad is compatible with keto and low-carb diets since it is low in carbohydrates, with just around 3 grams of net carbs per 100 grams. However, you should check for added sweeteners or high-carb ingredients in store-bought versions.

What are the health benefits and concerns of eating wakame salad?

Wakame salad is rich in iodine, supporting thyroid health, and contains antioxidants and fiber for digestive and overall well-being. However, excessive iodine intake from seaweed can potentially cause thyroid issues, so moderation is key, especially if consuming large amounts or if you have pre-existing thyroid conditions.

What is the recommended portion size for wakame salad?

A typical serving size for wakame salad is about 100 grams, which provides a good balance of nutrients without overloading on iodine. This portion offers around 45 calories, making it a healthy addition to meals or as a side dish.

How does wakame salad compare to other seaweed or salads?

Compared to other seaweeds, wakame has a softer texture and milder flavor, making it more palatable for most people. Unlike lettuce-based salads, wakame salad offers unique minerals like iodine and calcium while being lower in calories and carbs than most prepared vegetable salads with dressings.

Data Sources & Scientific References