The calorie content of seaweed salad depends on the type of seaweed, toppings, and dressing. On average:
- 1 cup of wakame seaweed salad: 100–160 calories
- 1 cup of hijiki seaweed salad: 120–180 calories
- 1 cup of nori seaweed salad: 80–120 calories
🥗 Seaweed Salad Nutrition Facts
Per 100 g
| Nutrient | Amount (per 100 g) | % Daily Value* |
|---|---|---|
| Calories | 90–120 kcal | — |
| Carbohydrates | 15–20 g | 5–7% |
| Protein | 2–4 g | 4–8% |
| Fat | 3–6 g | 5–9% |
| Dietary Fiber | 4–8 g | 16–30% |
| Sodium | 500–900 mg | 20–40% |
| Vitamin A | 20–25% DV | — |
| Iodine | Very High (100%+ DV) | — |
Calories in Different Types of Seaweed Salad
- Wakame Seaweed Salad (1 cup): 100–160 kcal
- Hijiki Seaweed Salad (1 cup): 120–180 kcal
- Nori Seaweed Salad (1 cup): 80–120 kcal
- Commercial Goma Wakame (1 cup): 120–150 kcal
Pro Tip:
If you’re tracking calories for weight loss, make homemade seaweed salad with light soy sauce and lemon instead of sesame oil to save 30–50 calories per serving.
Factors That Affect Seaweed Salad Calories
- Type of Seaweed – Wakame and hijiki are slightly higher in calories than nori.
- Dressing Used – Sesame oil, soy sauce, vinegar, and sugar can increase calorie count.
- Toppings – Sesame seeds, avocado, or tofu add healthy fats but also extra calories.
- Serving Size – Restaurant portions are often larger than 1 cup.
Is Seaweed Salad High-Calorie or Low-Calorie?
- Low-Calorie Option: Plain seaweed salad with light vinegar dressing (80–100 kcal per cup).
- Moderate Calories: Goma wakame salad with sesame oil and seeds (120–150 kcal).
- High-Calorie Variations: Salads with avocado, tofu, or heavy sesame dressing (150–200+ kcal per serving).
👉 If you’re dieting, stick to light homemade seaweed salad for the lowest calories.
Seaweed Salad Calories Breakdown
- Per 1 Cup: 80–180 kcal
- Per 100 g: 90–120 kcal
- Calories in Goma Wakame (store-bought, 1 cup): 120–150 kcal
- Calories in Seaweed Salad with Sesame Seeds: ~140 kcal per cup
Health Benefits of Seaweed Salad
According to WebMD, seaweed salad offers:
- Rich in Fiber – Promotes digestion and gut health.
- Iodine & Minerals – Supports thyroid function and energy.
- Low in Calories – A great option for weight loss.
- Antioxidants – Helps reduce inflammation and supports immunity.
FAQs About Seaweed Salad Calories
1. Is seaweed salad healthy?
Yes – it’s low in calories and high in fiber, iodine, and antioxidants. Just watch sodium in store-bought versions.
2. Seaweed salad calories per 100g?
Around 90–120 calories per 100g serving.
3. How many calories in 1 cup of seaweed salad?
Depending on type: 80–180 calories per cup.
4. Is seaweed salad good for weight loss?
Absolutely! It’s filling, nutrient-dense, and low in calories, making it diet-friendly.
5. Does seaweed salad have carbs?
Yes – about 15–20g of carbs per 100g, mainly from natural sugars and dressing.
Final Word
Seaweed salad is a nutritious, low-calorie side dish that fits perfectly into a balanced diet. Depending on preparation, 1 cup ranges from 80 to 180 calories. For the healthiest option, prepare it at home with light seasoning.
👉 If you’re counting calories, pair seaweed salad with lean protein like grilled fish or tofu for a balanced, satisfying meal.
