What is Seaweed Salad? Benefits, Nutrients and Recipe


The seaweed salad has become a trendy dish served in several Japanese and Korean restaurants. You’ve likely seen it in a sushi restaurant with its vibrant neon-green hue that is hard to miss.

What is seaweed salad

Although there are many variations for seaweed salad, one of the most well-known ones is made with the wakame plant.

Many people believe that seaweed soup served in most restaurants is different from homemade. In reality, wakame isn’t supposed to be bright green.


Algae is an excellent source of iodine and other vitamins, including A, C, and E. One cup of dried seaweed (around 15 grams) is an excellent source of these nutrients, per the USDA:

  • Calories: 44.7 calories
  • Protein: 4.77 grams
  • Diet: 0.601 grams
  • Carbohydrates: 7.86 grams
  • Fiber: 0.84 grams
  • Vitamin E: 0.75 milligrams
  • Sugars 0.456 grams
  • Vitamin A: 2.1 micrograms
  • Vitamin C: 0.75 milligrams

The amounts of minerals and vitamins in seaweed differ slightly based on the kind of algae. There are several kinds of algae. These include:

  • Brown algae such as kelp, wakame, Kombu, and Arame
  • Red algae, similar to nori and dulse
  • Green algae, like sea lettuce
  • Blue-green algae, identical to chlorella and spirulina

In the algae classes, 100 varieties are edible. Nori, kelp, dulse, and wakame are the most well-known seaweed.

Consider nori to be the “gateway” seaweed. It is available in sushi rolls and sheets labelled as “seaweed food items.” Kelp is the principal ingredient in dashi soup, the Japanese stock that is the basis of miso soup. Kelp noodles are a popular food item in Korean food. It is possible to include kelp powder in smoothies.


Wakame is the primary ingredient of many seaweed salad and the broad slippery seaweed you typically encounter in miso soup. Dulse is commonly sold dried and can be purchased whole, flaked, or powdered. Some say it tastes like bacon when you fry dulse.

Health Benefits of Seaweed

It is an excellent source of minerals and vitamins. It is rich in vitamins A, B, and E, magnesium, calcium, copper, potassium, iron, and iodine. Also, it contains omega-3 as well as polyphenols and is an excellent source of fiber and protein. For optimal health, try these seaweed salad preparation methods.

Promotes Heart Health

It is an excellent source of insoluble fiber. Kombu and Dulse seaweed contain 3-4 grams of fiber per serving. Soluble fiber binds cholesterol, removing it from the body through elimination.

seaweed salad Promotes Heart Health

Alongside lowering cholesterol, seaweed salad may also assist in reducing blood pressure because of high potassium levels. However, be aware of the added sodium. In addition, the folate in it helps keep homocysteine levels, indicating inflammation at bay and reducing the chance of a stroke.

Supports Thyroid Function

According to the Johns Hopkins Medicine Health Library, The thyroid gland in the neck releases thyroid hormone, which regulates metabolism. One of the reasons for hypothyroidism, or an inactive thyroid, is the absence of the mineral iodine.

The condition can increase weight, tiredness, and developing goitre, which is significant growth on your neck and near your thyroid gland, in addition to other things.

Supports Thyroid Function

Thus, adding it to your diet is an excellent option to increase the intake of iodine, especially if you suffer from an underactive thyroid. In a study published in 2021 by the Journal of Food & Nutrition Research, researchers discovered that certain kinds of seaweed could provide high quantities of the mineral iodine.

It is essential to exercise caution when studying the iodine levels of your seaweed. Insufficient or excessive levels of iodine could affect the thyroid’s functioning.

Aid In Weight Loss

Sea vegetables are high in fiber, making them ideal to lose weight. Because the body does not absorb or use the thread, it cannot be a source of energy. Fiber can also help slow down gastric emptying. It can increase your satiety and help you not feel hungry frequently when you eat a calorie-dense meal.

seaweed salad Aid In Weight Loss

It also has anti-obesity benefits. Research has shown that substances like fucoidans and fucoxanthin present in seaweeds can reduce the absorption of lipids. Inhibiting adipocyte differentiation is another fucoxanthin benefit. In addition, alginates, a compound that makes up 40% of the dry weight of brown seaweeds, enhance satiety and lowers calorie consumption.

Supports Gut Health

The next on the seaweed-based salad’s nutritional list of benefits is that it helps improve your gut’s health. As we’ve mentioned before, sea vegetables are a powerful source of fiber. In addition, the fiber found in it can provide healthy gut bacteria.

Unbalanced Gut bacteria, both good and bad, may result in several diseases and discomforting symptoms. Additionally, the carbohydrates found in brown seaweed salad, also known as sulfated polysaccharides, boost the development of beneficial gut bacteria.

Supports Gut Health

They also enhance the short-chain fatty acids produced in gut bacteria, which help feed the gut cells. So, if you’ve gathered the willpower to reach your weight loss goals, Let Better me remove the stress of this arduous procedure. Betterment will assist you in changing your routine, improving your lifestyle, and boosting your fitness outcomes!

Anti-inflammatory and Antibacterial Properties

Antioxidants, such as carotenoids, defend cells in the body against free radical damage. Wakame is one example and is a good source of carotenoids. The antioxidants in seaweed salad make free radicals within our bodies less reactive, minimizing the damage they can cause. As a result, antioxidants can help fight health issues such as inflammation and cancer.

Aid Cancer Prevention

Seaweeds that contain fucoidans are also a means of cancer prevention. While clinical trials on humans aren’t as extensive, fucoidan’s capability to alter cell death has the potential as an alternative to conventional cancer treatments.

May Aid Cancer Prevention

Beta-carotene and vitamin C aren’t the only antioxidants in vegetables; seaweed is a good source, too. However, these compounds are well-known against cancer, mainly when consumed in a nutritious diet rather than as supplements.

Seaweed Salad Recipe

This recipe for seaweed salad isn’t just delicious but also very nutritious and healthy. It’s simple to make and will take just about a few minutes. As an alternative to sugar, stevia and lemon juice substitute s rice vinegar. We also used unpasteurized soy sauce Tamari. Let’s get started!


  • Your favorite seaweed (raw and not roasted)
  • Sesame oil in raw form
  • Sesame seeds
  • Lemon juice
  • The Bragg Liquid or Tamari Aminos
  • Stevia

Dressing Instructions

  • Combine the sesame oil, soy sauce, lemon juice, and stevia in a medium-sized mixing
    bowl. Mix the lemon juice, soy sauce, and sesame oil.
  • Include the raw seaweed salad, unroasted of your preference
  • Mix it up and sprinkle it with sesame seeds
  • Serve and take pleasure in it!

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