Seaweed salad is a Japanese dish. It has many health benefits and is filled with fiber, vitamins and iron. The keto diet is growing in popularity and, like many other diets, it follows a strict set of rules. As a result of that, it can be hard to know which foods are ok to eat and which foods should be avoided on the keto diet. Is seaweed salad ok for those following the keto diet or is it one of those foods that should be avoided?
Seaweed salad should be consumed in moderation on keto because it may contain as much as 11 grams of carbs per ½ cup serving. The best keto-friendly seaweed brands include Olma Seaweed Salad, SeaSnax Seaweed Salad, and Emerald Cove Wakame. Some keto-friendly alternatives are Seoul Vegan Original Kimchi, Kyooks Picked Cucumbers, and Olive My Pickle Cucumber Fermented Kimchi.
In this article, we will discuss the health benefits of seaweed salad, as well as a few popular seaweed salad brands. We will also discuss some keto-friendly alternatives to seaweed salad. Let’s dig in!
Contents
Health Benefits Associated With Seaweed Salad
Seaweed salad has many health benefits and is packed with fiber, vitamins and iron.
- The most common type of seaweed used in seaweed salad is wakame. Wakame can help boost your immune system and therefore fight off viruses.
- Seaweed is also a great way to get iodine in your diet. Iodine helps your body make thyroid hormones.
- Nori seaweed is another popular type of seaweed used in seaweed salad. Nori seaweed is an excellent source of vitamin B12, which is especially important for vegetarians and vegans.
- Seaweed is also filled with vitamin K. Vitamin K is important for blood clotting.
- Seaweed can also help lower inflammation in the body. Seaweed can also provide cancer-fighting properties. In fact, in Japan, low rates of cancer have been linked to seaweed in one’s diet.
- Seaweed also has nutrients in it that can help lower blood pressure and improve one’s overall heart health.
- Last but not least, seaweed has fiber, which helps you stay fuller longer and therefore helping with weight control.
Health Risks Associated With Seaweed Salad
Too much of anything is not good, even something as healthy as seaweed salad. Eating too much seaweed can cause problems due to its high levels of certain vitamins and minerals.
Consuming too much iodine and vitamin K can be bad for you if you have certain health conditions. For example, too much vitamin K can interfere with medications for kidney problems, and too much iodine may harm your thyroid. If the high level of iodine in seaweed is a concern for you, you can wash or blanch seaweed to remove some of this mineral.
When it comes to eating seaweed salad, balance and moderation is key, as it is with any other food.
Popular Brands Of Seaweed Salad
SeaSnax SeaVegi Seaweed Salad Mix
Packed with essential vitamins and minerals, this salad will nourish you from the inside out. All you need to do is rehydrate the ingredients in cold water for seven minutes before serving.
This brand of seaweed salad is keto, vegan, vegetarian, paleo, gluten-free, non-GMO, and low sugar.
These are the ingredients found in SeaSnax SeaVegi Seaweed Salad Mix:
- Wakame
- Agar
- Suginori
- Tsunomata
- Maufunori
Here is some important nutritional information to note for this brand (per .18oz or 5g serving):
- Calories: 14
- Total fat: 0g
- Cholesterol: 0mg
- Sodium: 236mg
- Total carbs: 3g
- Total sugars: 0g
- Protein: 0.6g
Emerald Cove Pacific Wakame
This ready-to-use seaweed has a subtly sweet flavor. You can toss it right out of the bag into a hot bowl of miso soup or simply soak, drain and squeeze it before adding it to a fresh salad. Either way, you are sure to love it.
This brand is naturally gluten-free and can be enjoyed in moderation on the keto diet.
These are the ingredients found in Emerald Cove Pacific Wakame:
- Wakame seaweed
Here is some important nutritional information to note for this brand (per 5g serving):
- Calories: 10
- Total fat: 0g
- Cholesterol: 0mg
- Sodium: 300mg
- Total carbs: 2g
- Total sugars: 0g
- Protein: 0g
Olma Seaweed Salad
This seaweed salad is ready-to-eat. It has no trans fat, it is gluten-free, soy-free, cholesterol-free, vegetarian, vegan and can be enjoyed in moderation on the keto diet.
These are the ingredients found in Olma Seaweed Salad:
- Seaweed
- Agar-Agar
- Sesame seed
- Kikurage mushroom
Here is some important nutritional information to note for this brand (per 5g serving):
- Calories: 12
- Total fat: 0g
- Cholesterol: 0mg
- Sodium: 250mg
- Total carbs: 3g
- Total sugars: 0g
- Protein: 0.5g
AFC Sushi Seabreeze Salad
This fresh seaweed salad is best eaten on the day of purchase. It makes for a healthy lunch or the perfect accompaniment to your sushi dinner.
This brand, however, should be avoided on the keto diet.
These are the ingredients found in AFC Sushi Seabreeze Salad:
- Seabreeze salad
- Threaded wakame
- Black fungus
- Agar
- White sesame seeds
- Sesame oil
- Chili pepper
- Kelp
- Bonito flake
- Food colorant
- Rock sugar
- Calcium lactate
- Sugar
- Salt
- Vinegar
- Sorbitol powder
- Soy sauce
- Mirin
Here is some important nutritional information to note for this brand (per 4oz serving):
- Calories: 90
- Total fat: 65g
- Sodium: 960mg
- Cholesterol: 0mg
- Total carbs: 17g
- Total sugar: 15g
- Protein: 2g
Keto-Friendly Alternatives To Seaweed Salad
We learned that, although healthy, seaweed salad should be consumed in moderation on the keto diet because it is high in carbs. As a result of that, we compiled a list of alternatives that can be enjoyed on the keto diet without worry.
Seoul Vegan Original Kimchi
This kimchi is not only healthy, but also delicious! It is made with farm-fresh ingredients, it is a natural probiotic, and it is non-GMO, kosher, gluten-free, vegan and keto. You can enjoy it straight out of the jar or add it to your favorite Asian-style dish.
These are the ingredients found in Seoul Vegan Original Kimchi:
- Napa cabbage
- Chili pepper
- Carrot
- Garlic
- Green onion
- Cane sugar
- Onion
- Salted baby shrimp
- Sea salt
- Ginger
- Anchovy extract
Here is some important nutritional information to note for this brand (per 1oz serving):
- Calories: 15
- Total fat: 0g
- Cholesterol: 0mg
- Sodium: 280mg
- Total carbs: 3g
- Total sugars: 1g
- Protein: 1g
Kyooks Pickled Cucumbers
Enjoy the exceptional flavor and satisfying crunch of these pickled cucumbers that are hand-crafted to perfection!
Since this brand of pickled cucumbers has no added sugar, it can be enjoyed on the keto diet.
These are the ingredients found in Kyooks Pickled Cucumbers:
- Cucumber
- Vinegar
- Water
- Onion
- Pickling salt
- Garlic
- Dill
- Spices
- Calcium Chloride
- Sodium benzoate
- Potassium sorbate
Here is some important nutritional information to note for this brand (per 1 pickled cucumber serving):
- Calories: 5
- Total fat: 0g
- Sodium: 260mg
- Total carbs: 1g
- Protein: 0g
Olive My Pickle Cucumber Fermented Kimchi
This real, salt water brine fermented kimchi contains naturally occurring probiotics that are great for gut health. It has a tangy, spicy crunch and is flavored with a light, sesame seed oil finish.
This brand is keto-friendly, naturally gluten-free, whole30 approved, paleo-friendly, kosher certified, vegan, and non-GMO.
These are the ingredients found in Olive My Pickle Cucumber Fermented Kimchi:
- Cucumbers
- Fresh garlic
- Fresh ginger
- Rice wine vinegar
- Sesame oil
- High mineral sea salt
- Spices
Here is some important nutritional information to note for this brand (per 1/8 cup serving):
- Calories: 5
- Total fat: 0g
- Cholesterol: 0mg
- Sodium: 225mg
- Total carbs: 0g
- Total sugars: 0g
- Protein: 0g
Final Thoughts
Although seaweed salad has many health benefits and is packed with fiber, vitamins and iron, it is something that should only be consumed in moderation on the keto diet because it is high in carbs. It should also only be consumed in moderation by people with certain health conditions like kidney or thyroid problems. That is because too much vitamin K can interfere with medications for kidney problems and too much iodine can be harmful to your thyroid.
Luckily, there are alternatives to seaweed salad that can be enjoyed without worry on the keto diet. Those alternatives include Seoul Vegan Original Kimchi, Kyooks Pickled Cucumbers, and Olive My Pickle Cucumber Fermented Kimchi. They all offer similar benefits to seaweed salad, but have ingredients and a nutritional profile that is better suited for the keto diet.
Related Questions
Is Seaweed Salad Vegan?
Yes. There are no animal products of any kind in seaweed salad and therefore it is vegan-friendly.
Is Seaweed Salad Gluten-Free?
Seaweed itself is gluten-free. However, some seaweed salads may contain soy sauce – a gluten-containing ingredient. Be sure to read the label on any seaweed salad that you intend to purchase to ensure it is safe for your gluten-free diet.
Is Seaweed Salad Paleo?
Yes. Seaweed was a part of a caveman’s diet and therefore is ok to eat on the paleo diet. Olive My Pickle Fermented Kimchi, one of the alternatives mentioned in this article, is also paleo-friendly.
Is Seaweed Salad Whole30 Approved?
Yes. Seaweed, sesame oil and rice vinegar – ingredients that are often found in seaweed salad – are all ok on the whole30 diet. Olive My Pickle Fermented Kimchi, one of the alternatives mentioned in this article, is also whole30-approved.