Seaweed Salad
Wakame salad is a refreshing Japanese side dish made primarily from rehydrated dried wakame seaweed, often tossed in a light, savory-sweet dressing with ingredients like sesame oil, rice vinegar, and soy sauce. It frequently includes additions such as cucumber, carrots, or edamame for extra crunch and color. This salad is a staple in Japanese cuisine and is also popular in many other Asian culinary traditions.
🍽️ Nutrition at a glance
This dish is typically low in calories (around 50-100 per serving) and carbohydrates, while being a good source of plant-based protein and dietary fiber. It's exceptionally rich in essential minerals like iodine, calcium, and magnesium, as well as vitamins A and C, making it a nutrient-dense addition to a meal.
Nutrition breakdown
| Calories | 120 kcal |
| Protein | 3 g |
| Carbs | 18 g |
| Fat | 4 g |
| Fiber | 3 g |
| Sugar | 5 g |
| Sodium | 1800 mg |
| Iodine | 150 mcg |
| Vitamin K | 25 mcg |
| Folate | 195 mcg |
| Manganese | 1.5 mg |
| Magnesium | 100 mg |
| Calcium | 90 mg |
| Iron | 2.5 mg |
| Vitamin A | 180 mcg RAE |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, wakame has been a vital part of the Japanese diet for centuries, valued not just for its umami flavor but also for its perceived health benefits. Nutritionally, it stands out as one of the few natural food sources of vitamin D and is renowned for its high concentration of iodine, which is crucial for thyroid function.
