🧪 Nutrition Facts
- Calories 90.1
- Total Fat 4.0 g
- Saturated Fat 0.5 g
- Cholesterol 0.0 mg
- Sodium 0.0 mg
- Potassium 140.3 mg
- Total Carbohydrate 13.0 g
- Dietary Fiber 2.0 g
- Sugars 5.0 g
- Protein 2.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 100.3 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 2.5 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
Seaweed Salad contains 90.1 calories per serving (1 Serving (85.0g)), a moderate amount that fits easily into most daily calorie goals. Carbohydrates are the primary energy source at 13.0g per serving (54.1% of calories), with a good 2.0g of dietary fiber. It contains 2.5mg of iron (14% DV), which plays a key role in oxygen transport and energy metabolism.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Seaweed (korea, Farmed), Sugar, Agar-Agar. Vinegar, Sesame Oil, Sesame Seeds, Kikurage Mushroom, Salt, Chili Pepper, Xanthan Gum, Disodium 5'-Inosinate, Disodium 5'-Guanylate, Fd&c Yellow #5. Fd&c Blue #1.
🔬 Ingredient Analysis
Emulsifiers / Stabilisers: Xanthan Gum, Agar, Agar-Agar
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Seaweed Salad — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Seaweed Salad contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 90.1 kcal | 4.5% |
| Total Fat | 4.0 g | 5% |
| Saturated Fat | 0.5 g | 3% |
| Total Carbohydrate | 13.0 g | 5% |
| Dietary Fiber | 2.0 g | 7% |
| Total Sugars | 5.0 g | 10% |
| Protein | 2.0 g | 4% |
| Calcium | 100.3 mg | 8% |
| Iron | 2.5 mg | 14% |
| Potassium | 140.3 mg | 3% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Seaweed Salad accounts for 4.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 54.1% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 90.1 calories in Seaweed Salad? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 6.8 min |
| Walking: 17 minutes per mile | 15.5 min |
| Cycling (Low Intensity) | 9.9 min |
| HIIT | 8.3 min |
| Walking: 18 minutes per mile | 16.4 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Seaweed Salad
Is Seaweed Salad good for weight loss?
Seaweed salad is relatively low in calories at about 90 per serving, making it a reasonable choice for weight loss. However, it contains 4g of fat per serving, much of it from sesame oil, so portion control matters. The 2g of fiber and protein provide some satiety, though this alone won't keep you full for long.
Is Seaweed Salad a good snack for kids?
Most kids find the mild umami flavor and tender texture appealing, though the seaweed and mushroom may be unfamiliar. The chili pepper adds some heat, so younger children might prefer it milder or mixed into other dishes.
What vitamins or minerals stand out in Seaweed Salad?
Seaweed salad is notably rich in iron, providing 2.5mg per serving, which supports healthy blood and energy levels. It's also a natural source of iodine from the seaweed, essential for thyroid function.
What diets does Seaweed Salad suit?
This works well for vegetarian, vegan, gluten-free, and keto-friendly diets. It's also suitable for those seeking iodine-rich foods, as seaweed is naturally high in this mineral.
What does Seaweed Salad pair well with for a balanced meal?
Serve it alongside grilled fish or tofu for a complete protein-rich meal, or add it to rice bowls with roasted vegetables and a protein source. It also complements sushi, sashimi, or other seafood dishes nicely.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
