Vegetables
How many calories in Seaweed Salad?
Seaweed salad is a nutritious dish made from various types of seaweed, often seasoned with soy sauce and sesame oil, providing a unique taste and plenty of vitamins.
Per 100 g
80 kcal
1 cup
112 kcal
(140 g)
| Protein | Carbs | Fat |
|---|---|---|
| 4 g / 100g | 18 g / 100g | 1 g / 100g |
In numbers
Where the calories come from
Protein 16% · Carbs 75% · Fat 9%
Share of energy: 4 kcal per gram of protein and carbs, 9 kcal per gram of fat.
- 1 cup (140 g, 112 kcal) is 6% of a 2,000 kcal day. 2,000 kcal is the reference day used on nutrition labels, not a personal target.
- Burning 1 cup takes about 27 min of brisk walking. Estimate for a 70 kg adult walking briskly (about 4 kcal a minute).
Compared with similar foods
Seaweed Salad is number 3 of 6 by calories per 100 g, lowest first. The similar foods average 76 kcal per 100 g.
| Food | kcal / 100 g | Protein / 100 g |
|---|---|---|
| Savory Sautéed Spinach | 23 | 3 g |
| Beet Greens Stir-Fry | 35 | 2.5 g |
| Seaweed Salad | 80 | 4 g |
| Roasted Sweet Potato Wedges | 90 | 2 g |
| Zesty Lime Chili Corn | 110 | 3 g |
| Sriracha Lime Brussels Sprouts | 120 | 3 g |
Nutrition data updated June 12, 2026.
Serving sizes
| Serving | Grams | Calories |
|---|---|---|
| 1 cup | 140 g | 112 kcal |
| 100g | 100 g | 80 kcal |
| 1/2 cup | 70 g | 56 kcal |
| 1/4 cup | 35 g | 28 kcal |
Health score
9/10
Weight loss suitability
Rich in nutrients and low in calories, seaweed salad is a great choice for weight management.
Frequently asked questions
- Is seaweed salad healthy?
- Yes, it is low in calories and high in vitamins and minerals.
- What types of seaweed are used in salad?
- Kombu, wakame, and nori are commonly used.
- Is seaweed salad vegan?
- Yes, seaweed salad is naturally vegan.
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