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Seaweed Salad

Meal Categories
Processed Food / Side Dishes

Seaweed Salad Calories and Quick Look At Nutrition Facts

Calories in Seaweed Salad29Cal 100g
70 Cal 241g(1 serving)
Diet Friendliness
Appetite Satisfaction
Nutritional Value
Noteworthy NutrientsVitamin D,Vitamin K

Seaweed salad, apart from being a great side dish, is also one of those easy to grab snacks that are incredibly beneficial for your body and diet. With less than 30 calories per 100 grams, it is a great addition to your everyday diet if a goal you want to achieve is losing weight without harming your health.

The kind of seaweed usually used for making this salad is Wakame. It can be prepared from either fresh or dried seaweed. Though some like eating it plain, or only slightly salted, others can enjoy it along with the dressing made of soy sauce, sesame oil, miso, and roasted sesame seeds.

This kind of healthy snack or side dish is high in sodium, iodine, magnesium, and vitamins D and K, so basically, when it comes to nutrition, there is no reason why you would say no to including it.



Image of Seaweed Salad

Seaweed Salad

Additional Facts for Seaweed Salad

Diet Friendliness
Appetite Satisfaction
Nutritional Value
Water Content89 (%)

Ingredients in Seaweed Salad

Wakame Wakame 3 g 4 Cal
Kuki-Wakame Kuki-Wakame 15 g 3 Cal
Snow Fungus Snow Fungus 1 g 2 Cal
Tosaka-Nori Tosaka-Nori 8 g 2 Cal
Lettuce Lettuce 15 g 2 Cal
Tomato Tomato 165 g 31 Cal
Japanese Dressing Japanese Dressing 34 g 28 Cal

Nutrition facts for Seaweed Salad (1 serving 241g)

Nutrition info displayed such as percent meal value and PFC balance scales are based on a 1800 calorie diet for women between ages 18 and 29 years old weighing around 112 pounds and daily nutritional requirements.

【Calories and Macronutrient Composition】

(Percent Meal Value)

Energy70 Cal536~751Cal
Protein3.06g (12.24 Cal)15~34g
Fat0.34g (3.06 Cal)13~20g
Carbohydrate16.87g (67.48 Cal)75~105g

【PFC Balance】

The calories in Seaweed Salad per 241g(1 serving) is 70 calories. Seaweed Salad is calculated to be 29Cal per 100 grams making 80Cal equivalent to 275.86g with 16.87g of mostly carbohydrates、3.06g of protein、0.34g of fat in 241g while being rich in vitamins and minerals such as Vitamin D and Vitamin K.

Vitamins, minerals, dietary fiber, and sodium content for 241g (1 serving) of Seaweed Salad


(Percent Meal Value)

Vitamin A Retinol Equivalent97.58μg221μgRE
Vitamin D9.69μg1.8μg
Vitamin E Alpha Tocopherol1.57mg2.2mg
Vitamin K37.4μg17μg
Vitamin B10.12mg0.32mg
Vitamin B20.07mg0.36mg
Vitamin B60.14mg0.35mg
Vitamin B120.02μg0.8μg
Pantothenic Acid0.39mg1.5mg
Vitamin C26.34mg33mg


(Percent Meal Value)



(Percent Meal Value)

Total Dietary Fiber4.65g5.7g~
Sodium Chloride Equivalent4.27g~2.5g

Fatty acid composition in 241g (1 serving) of Seaweed Salad

【Fatty Acids】

(Percent Meal Value)

Saturated Fatty Acids0.02g3g~4.7g
Monounsaturated Fatty Acids0.02g~6.2g
Polyunsaturated Fatty Acids0.05g3g~8.3g
Total Fatty Acids0.1g

(Percent Meal Value)

N6 Polyunsaturated0.02g
Oleic Acid13.35mg
Linoleic Acid41.4mg
Alpha Linolenic Acid7.06mg

Amino acid composition in 241g (1 serving) of Seaweed Salad

【Amino Acids】

(Percent Meal Value)

Sulfur Containing Amino Acid Total26.7mg
Aromatic Amino Acid Total57mg

(Percent Meal Value)

Aspartic Acid123.75mg
Glutamic Acid394.49mg
Amino Acid Total985.5mg

*Note that do to rounding some nutrient values are shown as not contained in some cases.

*Calculated assuming a 1800 calorie diet of a normal women age 18 to 29 around 112 pounds weight.

*The exact vitamin and mineral content may depend on the method of cooking preparation, transportation method, and processed used for long term storage, collectively.

*Calculated calorie results may vary within a margin of several calories.

12 ways to Burn 70Cal

Seaweed Salad:Aerobic exercise duration required to burn 70 calories per 241g (1 serving)

  • Walking27min
  • Jogging16min
  • Cycling / Biking / Spinning10min
  • Jumping Rope8min
  • Stretching32min
  • Climbing Steps9min
  • Vacuuming23min
  • Cleaning Bath Tub21min
  • Water Walking20min
  • Swimming10min
  • Aerobics13min
  • Boxercising14min

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