Seaweed and Tofu Soup
Seaweed and Tofu Soup is a light, savory, and nourishing soup common in East Asian cuisines, particularly in China, Korea, and Japan. Its base typically consists of a clear or light broth, soft tofu cubes, and rehydrated seaweed like wakame or kelp, often seasoned with soy sauce, sesame oil, and garlic.
🍽️ Nutrition at a glance
This soup is low in calories, fat, and carbohydrates while being a good source of plant-based protein from the tofu. It provides essential minerals like iodine and calcium from the seaweed and tofu, along with various vitamins.
Nutrition breakdown
| Calories | 45 kcal |
| Protein | 3.5 g |
| Carbs | 4 g |
| Fat | 1.5 g |
| Fiber | 1 g |
| Sugar | 1 g |
| Sodium | 380 mg |
| Iodine | 150 µg |
| Calcium | 80 mg |
| Iron | 1.5 mg |
| Magnesium | 20 mg |
| Potassium | 120 mg |
| Vitamin K | 5 µg |
| Folate | 15 µg |
| Manganese | 0.3 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a staple comfort food often served as a starter or a light meal, valued for its simplicity and health benefits. Nutritionally, the seaweed makes it an excellent natural source of iodine, a mineral crucial for thyroid function that is often lacking in many diets.
