Goma-ae
Goma-ae is a classic Japanese side dish featuring blanched spinach tossed in a rich, nutty dressing made from ground toasted sesame seeds, soy sauce, and a touch of sugar or mirin. It's a staple in Japanese home cooking and bento boxes, prized for its simple preparation and deep umami flavor.
🍳 View the full Goma-ae recipe →
🍽️ Nutrition at a glance
This dish is low in calories (roughly 50-70 per serving) and carbohydrates, while providing a good source of plant-based protein and healthy fats from the sesame seeds. It is exceptionally rich in iron, calcium, magnesium, and vitamins A and K from the spinach.
Nutrition breakdown
| Calories | 120 kcal |
| Protein | 6 g |
| Carbs | 8 g |
| Fat | 8 g |
| Fiber | 4 g |
| Sugar | 2 g |
| Sodium | 350 mg |
| Vitamin A | 450 mcg RAE |
| Vitamin C | 20 mg |
| Vitamin K | 280 mcg |
| Folate | 120 mcg DFE |
| Iron | 3.5 mg |
| Calcium | 130 mg |
| Magnesium | 60 mg |
| Potassium | 450 mg |
Per 1 cup (180 g) · estimated, varies by recipe
💡 What's interesting
Goma-ae beautifully exemplifies the Japanese culinary principle of 'shun' (seasonality), as spinach is a winter vegetable. The technique of grinding sesame seeds fresh for the dressing is key to unlocking its full aromatic potential, a practice central to many traditional Japanese preparations.
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AI estimate may be inaccurate · Terms