Wakame salad
Wakame salad is a refreshing, savory seaweed salad originating from Japan, typically made with rehydrated wakame seaweed tossed in a dressing of soy sauce, rice vinegar, sesame oil, and often garnished with sesame seeds and scallions. It's a staple side dish in Japanese cuisine and a popular appetizer in many Asian restaurants worldwide.
🍽️ Nutrition at a glance
This dish is very low in calories and carbohydrates, providing a good source of plant-based protein and dietary fiber. It's particularly rich in minerals like iodine, calcium, and magnesium.
Nutrition breakdown
| Calories | 45 kcal |
| Protein | 3 g |
| Carbs | 7 g |
| Fat | 0.5 g |
| Fiber | 1.5 g |
| Sugar | 1 g |
| Sodium | 600 mg |
| Iodine | 250 mcg |
| Calcium | 150 mg |
| Magnesium | 70 mg |
| Iron | 2.5 mg |
| Folate | 80 mcg |
| Vitamin A | 120 mcg RAE |
| Vitamin C | 3 mg |
| Manganese | 0.4 mg |
Per 1 cup (200 g) · estimated, varies by recipe
💡 What's interesting
Wakame is a nutritional powerhouse, famously being one of the best dietary sources of iodine, which is crucial for thyroid function. Culturally, it's a quintessential example of 'washoku' (traditional Japanese cuisine), emphasizing natural flavors and seasonal ingredients.
