⏱ 5 min total

Seaweed Salad

Name: Seaweed Salad
Prep time: 5 min
Total time: 5 min
Yield: 1 serving
Ingredients: ¼ cup Wakame; ¾ cup Water; ¼ cup strips or slices Carrots; ¼ cup slices Cucumber; ¼ cup, shredded Cabbage; ¾ tbsp Rice wine vinegar; ½ tbsp Sesame oil; ¼ tbsp Honey; ⅛ tsp Salt; ¼ tbsp Sesame seeds

Per 1 serving · 298 g · 10 ingredients

Calories

121

6%
of a 2,000 cal day

Protein
1.7g
5% of calories
Carbs
12g
37% of calories
Fat
8.2g
58% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Seaweed Salad (298 g) has 121 calories, with 1.7 g of protein, 12 g of carbohydrates and 8.2 g of fat. Most of its energy comes from fat (58% of calories). It is high in Vitamin A (29% DV) and Vitamin K (20% DV). Keep an eye on sodium, which provides 21% of the daily value.

Per 100 g

41cal

very low energy density

Protein per 100 cal

1.4g

Net carbs

10g

carbs minus fiber

Fiber

1.8g

6.9 g sugar

High in

20%+ of the daily value

Vitamin A29%
Vitamin K20%

Good source of

10–19% of the daily value

Vitamin C11%
Folate (B9)14%
Iron13%
Copper17%
Manganese18%

Watch

20%+ of the daily value

Sodium21%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 min

1
Soak the seaweed in water for 5 minutes.
2
Thinly slice the carrots, cucumber, and cabbage.
3
Drain the seaweed and combine it in a bowl with the sliced vegetables.
4
Add rice wine vinegar, sesame oil, honey, and salt. Toss to combine well.
5
Serve garnished with sesame seeds.

Vitamins & minerals

Amounts for 1 serving (298 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	260 μg	29%
Vitamin C	10 mg	11%
Vitamin D	0 μg	0%
Vitamin E	1 mg	4%
Vitamin K	24 μg	20%
Thiamine	0.1 mg	5%
Riboflavin (B2)	0.1 mg	7%
Niacin	1 mg	5%
Vitamin B6	0.1 mg	7%
Folate (B9)	57 μg	14%
Vitamin B12	0 μg	0%
Pantothenic acid	0.3 mg	7%
Choline	10 mg	2%

Minerals

Nutrient	Amount	% Daily Value
Calcium	74 mg	7%
Iron	1 mg	13%
Potassium	189 mg	4%
Magnesium	39 mg	9%
Phosphorus	52 mg	7%
Zinc	0.4 mg	4%
Copper	0.1 mg	17%
Manganese	0.4 mg	18%
Selenium	1 μg	2%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	1,069 μg	—
Arginine	0.1 g	—
Aspartic acid	0.1 g	—
Beta carotene	2,589 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	2 μg	—
Fructose	3 g	—
Galactose	0.1 g	—
Glucose	3 g	—
Glutamic acid	0.4 g	—
Glycine	0.1 g	—
Histidine	0 g	—
Hydroxyproline	0 g	—
Isoleucine	0.1 g	—
Lactose	0 g	—
Leucine	0.1 g	—
Lycopene	0.3 μg	—
Lysine	0.1 g	—
Maltose	0.1 g	—
Methionine	0 g	—
Monounsaturated fats	3 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	3 g	—
Proline	0.1 g	—
Retinol	0 μg	—
Serine	0.1 g	—
Starch	1 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0 g	—
Tyrosine	0 g	—
Valine	0.1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 121 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

23min
Walking (3.5 mph)
15min
Cycling (moderate)
10min
Running (6 mph)
17min
Swimming laps

Common questions

How many calories are in Seaweed Salad?

One serving of Seaweed Salad (1 serving) has 121 calories, which works out to 41 calories per 100 g. That is about 6% of a 2,000-calorie day.

Is Seaweed Salad high in protein?

Not especially. It has 1.7 g of protein per serving, and protein supplies 5% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Seaweed Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 10 g of net carbs and 37% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Seaweed Salad?

491 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Seaweed Salad?

6.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (298 g)

Calories121

% Daily Value*

Total fat 8.2g	10%
Saturated fat 1.1g	6%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 491mg	21%
Total carbohydrate 12g	4%
Dietary fiber 1.8g	6%
Total sugars 6.9g
Protein 1.7g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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