Wakame Salad with Sesame Dressing
Wakame Salad with Sesame Dressing is a classic Japanese side dish featuring rehydrated wakame seaweed tossed in a savory, nutty dressing. The primary ingredients are wakame, soy sauce, rice vinegar, and toasted sesame oil, often garnished with sesame seeds and sometimes cucumber or tofu. It originates from Japan and is a staple in both home cooking and as a refreshing appetizer in restaurants worldwide.
🍽️ Nutrition at a glance
This salad is low in calories, carbohydrates, and fat, making it a light yet nutrient-dense option. It is an excellent source of iodine, manganese, and folate, and provides a good amount of calcium and magnesium from the seaweed.
Nutrition breakdown
| Calories | 45 kcal |
| Protein | 3 g |
| Carbs | 5 g |
| Fat | 2 g |
| Fiber | 1 g |
| Sugar | 1 g |
| Sodium | 480 mg |
| Iodine | 139 mcg |
| Manganese | 0.3 mg |
| Folate | 58 mcg |
| Calcium | 150 mg |
| Magnesium | 107 mg |
| Iron | 2.2 mg |
| Vitamin K | 5 mcg |
| Sodium | 480 mg |
Per 1 cup (100 g) · estimated, varies by recipe
💡 What's interesting
Wakame is a type of edible seaweed that has been consumed in East Asia for centuries and is prized for its delicate texture and subtle oceanic flavor. Nutritionally, it is a rare plant-based source of vitamin B12 and contains unique antioxidants like fucoxanthin, which is studied for its potential health benefits.
