Seaweed Salad Nutrition Facts

If you’ve ever wanted to try seaweed salad, you may be curious to learn its nutrition facts. You’ll be pleased to know that 1 cup contains 106 calories and is low in fat. In addition, it contains no cholesterol and 224 mg of potassium. The salad also contains only a trace amount of vitamin C and only one gram of protein. And because it’s packed with many other healthy ingredients, Costco seaweed salad is an excellent option for anyone on a diet.

seaweed Salad

When they think of seaweed, most people envision long, tangled leafy tendrils floating in the ocean or crisscrossing sandy beaches. Seaweed is probably not something you eat every day (or even consider a tasty treat! ) unless you’re a sushi fan. However, for centuries, many cultures have consumed seaweed with great success.

Seaweed is a large algae that grows in the sea or on rocks below the high tide mark. Still, it’s also a fantastic superfood, packed with various nutrients in high concentrations (especially when compared with other plants).

Seaweed Salad Nutrition Facts

seaweed salad nutrition facts

What is Seaweed Salad?

Seaweed has been shown to lower cholesterol levels as a source of beneficial plant and antioxidant nutrients. Furthermore, seaweed contains fucans, which protect your body cells from free radical damage. Seaweed thrives in or near salty environments. There are several varieties, and they all contain various minerals that are easy for the body to digest. Thyroid function, digestive health, and weight loss may benefit from including seaweed in one’s diet.

Types of seaweed include:

  • Nori
  • Kelp
  • Wakame
  • Kombu
  • Dulse
  • Blue-green algae, such as spirulina and chlorella

This variety can make it easy for people to incorporate seaweed into different recipes. However, it is possible to overeat seaweed, and some individuals should avoid it.

Is Seaweed Salad Healthy for you?

Here are the health benefits of seaweed salad:

It is Highly Nutritious

The nutrients and minerals in each type of seaweed may vary slightly. Eating marine algae could be a simple way to increase a person’s vitamin and mineral intake without adding many calories to their diet.

Seaweed is generally a good supply of:

  • Protein
  • Carbohydrates
  • Fiber
  • Minerals
  • Polyunsaturated fatty acids

Seaweed also contains helpful nutrients, including:

  • Vitamin C
  • Vitamin B
  • Vitamin A
  • vitamin E
  • Iron
  • Iodine

Seaweed also contains antioxidants, which may protect the body from oxidative stress and reduce inflammation at the cellular level.

It May Help with Thyroid Function

Hormones are controlled and released by the thyroid gland. Energy production, growth, and cellular repair from a reliable source. The thyroid requires iodine to function correctly, but the amount required depends on the thyroid’s health. The amount of iodine in seaweed varies depending on the type and where it was grown, making it an unreliable source of iodine. According to research, excess iodine intake has been linked to the consumption of several whole foods, seaweed, or food products containing seaweed. Some seaweed dietary supplements may be deficient in iodine, while others may exceed the Daily Value.

It May Help with Diabetes

Fiber-rich foods may aid in the treatment of diabetes, and this is because high fiber intake aids in blood sugar and insulin regulation. Adding seaweed to one’s diet can help increase fiber intake without adding many calories. Compounds found in one type of seaweed reduce type 2 diabetes markers such as high blood sugar in rats in a 2018 study. Seaweed compounds may also help lower diabetes risks factors like inflammation, high-fat levels, and insulin sensitivity. Human research could help provide more evidence for the use of these compounds.

It May Support Gut Health

Bacteria in the intestines help digestion and overall health by breaking down food and supporting digestion. Algae may be an excellent gut food. According to the authors of a study published in the Journal of Applied Phycology, algae contain a lot of fiber, which can make up 23–64 percent of the dry weight of the algae. This fiber can aid in the feeding of gut bacteria. Intestinal bacteria break down fiber into compounds that benefit gut and immune system health. Including algae in one’s diet could be a simple way to get plenty of gut-friendly prebiotic fiber, which can help people with constipation or diarrhea.

It Could Aid in Weight Loss

Seaweed’s fiber content may help people who are trying to lose weight. Fiber is low in calories and aids in the feeling of fullness. According to a study published in Marine Drugs, a high amount of dietary fiber delays stomach emptying. As a result, the stomach may take longer to send hunger signals to the brain, potentially preventing overeating.

It May Protect the Heart

Seaweed’s fiber content may help people who are trying to lose weight. Fiber is low in calories and aids in the feeling of fullness. According to a study published in Marine Drugs, a high amount of dietary fiber delays stomach emptying. As a result, the stomach may take longer to send hunger signals to the brain, potentially preventing overeating.

Side Effects and Risks

There are several factors a person should be aware of when adding seaweed to their diet, including:

Excess Iodine

Most seaweed contains a lot of iodine, and if you eat a lot of seaweed for a long time, you might get too much of it. While many people can tolerate high iodine levels, others are more susceptible to its side effects, including hyperthyroidism. This condition can result in weight gain, swelling, and tightness in the neck. Anyone experiencing these symptoms should discontinue iodine consumption and seek medical advice.

Heavy Metals

Heavy metals are another common concern, as seaweed absorbs minerals and nutrients from the sea. According to a study published in Chemosphere, the aluminum, cadmium, and lead levels in edible seaweed are generally shallow. A study published in Scientific Reports looked into ten potentially harmful metals found in seaweed. It came to the same conclusion, though the authors called for more research into other metals. While the levels may be low, consuming seaweed daily may accumulate toxic metals. Though the risk is low in general, it’s good to make sure your seaweed is organic and from a reputable source.

How to Eat Seaweed?


People can add seaweed to their diet in many ways. These include:

  • Substituting tortillas, bread, and wraps with dried nori sheets is used in sushi.
  • Flavoring bean soups with kombu. This can reduce the risk of gas due to kombu’s healthful enzymes.
  • Roasting seaweed with a small amount of oil and salt to satisfy a salty craving.
  • Use toasted seaweed or seaweed flakes topping on grains, such as rice or quinoa. This may help reduce the amount of salt or soy sauce used.
  • Add seaweed to vegetable soup. This is a good option for people who do not enjoy the seaweed flavor.

Is it OK to Eat Seaweed Every Day?

Even though iodine is beneficial, it is possible to consume too much. While cases of too much iodine are rare, Adriana Barton, a health reporter for The Globe and Mail, claims that eating large amounts of seaweed daily can cause the imbalance.
If you consume seaweed regularly, too much potassium can cause serious health problems. You’ll probably feel nauseous and weak, especially if you already have kidney problems. The kidneys’ job is to remove excess potassium, but they can’t do it if they’re stressed out by a suddenly increased potassium intake (via The Globe and Mail).


Why is this salad so nutritious? Magnesium and iron are among the nutrients found in seaweed. Vitamins A and K, as well as folate, are found in many types of seaweed. Seaweed has other advantages besides flavor, such as increasing your vitamin intake. Zinc, calcium, magnesium, and folate are also present. Despite seaweed’s health benefits, some nutrients aren’t entirely beneficial. Some people may be at risk if they consume too much of it. Iodine, for example, interferes with thyroid hormone production. It also contains a lot of vitamin K, which interferes with blood thinners. People with kidney or heart problems, on the other hand, should avoid potassium.

Seaweed has anti-inflammatory properties in addition to being suitable for blood sugar levels. Seaweed’s fucoxanthin, an antioxidant, reduces pancreas load and improves blood sugar levels. Alginate, a compound that prevents sugar from entering the bloodstream, is also present. Researchers are still trying to figure out how this beneficial compound works, but it’s clear that seaweed has a lot of advantages.