Seaweed Salad (Wakame)
Wakame salad is a refreshing Japanese side dish made from rehydrated wakame seaweed, typically tossed in a light, savory-sweet dressing with ingredients like sesame oil, rice vinegar, and soy sauce. It often includes additions such as cucumber, carrots, or tofu for texture and flavor. This salad is a staple in Japanese cuisine and is commonly served as an appetizer or part of a bento box.
🍽️ Nutrition at a glance
Wakame salad is low in calories, carbs, and fat, making it a light yet nutrient-dense option. It's an excellent source of minerals like iodine, calcium, and magnesium, and provides a good amount of vitamins A, C, and E, along with antioxidants. A typical serving contains around 50-100 calories, depending on the dressing and added ingredients.
Nutrition breakdown
| Calories | 120 kcal |
| Protein | 2 g |
| Carbs | 16 g |
| Fat | 5 g |
| Fiber | 3 g |
| Sugar | 4 g |
| Sodium | 1200 mg |
| Potassium | 350 mg |
| Iodine | 300 mcg |
| Calcium | 80 mg |
| Magnesium | 50 mg |
| Iron | 2.5 mg |
| Vitamin A | 120 mcg RAE |
| Vitamin C | 5 mg |
| Folate | 40 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, wakame has been a part of Japanese diets for centuries and is often associated with traditional New Year's dishes like ozoni soup. Nutritionally, it's unique for its high concentration of fucoxanthin, a pigment that may support metabolism, and its natural umami flavor, which enhances dishes without added salt.
