A Guide On How To Make A Keto Seaweed Salad

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Seaweed salad is a Japanese dish. It has many health benefits and is rich in fiber, vitamins, and iron. The ketogenic diet is becoming increasingly popular, and like many other diets, it follows a strict set of rules. As a result, it can be difficult to know which foods are okay to eat and which foods to avoid on the ketogenic diet. Seaweed salad is good for those following a ketogenic diet or is one of those foods that should be avoided. In this article, we’ll take a look at the health benefits of seaweed salad, as well as some popular brands of seaweed salad. . We will also discuss some keto alternatives to seaweed salad. let’s get down!

What Is Keto Seaweed Salad?

Seaweed salad is a type of salad that includes cucumbers, seaweed, and a vinaigrette. This type of salad is usually served in Japanese restaurants. Japanese restaurants usually only serve this salad at the beginning of the meal. Seaweed salad can also be served in other types of restaurants. Seaweed Salad contains 4.95g net carbs per 100g serving. You have to be aware of its portions because it has a good amount of carbohydrates. It is important to limit your intake so as not to exceed the daily net carbohydrate limit of 20g – 30g. You can calculate your ideal daily amount of net carbs with this macro keto calculator. Then use the serving calculator below to determine a serving that fits within your net carb budget. Seaweed salad is a good source of fat because it contains no non-keto ingredients.  However, most of your fat should still come from natural, minimally processed sources like virgin olive oil, MCT oil, and grass-fed butter. It’s important to get fats from healthy sources so your body can burn clean fuel while in ketosis.

Benefits Of Keto Seaweed Salad

Seaweed is also rich in vitamin K which is helpful in blood clotting. Seaweed can also help reduce inflammation in the body. Seaweed can also provide anti-cancer properties. Indeed, in Japan, low rates of cancer have been linked to algae in the diet. Seaweed also contains nutrients that can help lower blood pressure and improve overall heart health. It also contains fiber, which helps you with weight management Seaweed is also a great way to induce iodine into your diet.

Are There Any Side Effects?

Excess vitamin K and iodine can be bad for you having ill health. For example, too much vitamin K can interfere with medications for kidney problems, and too much iodine can damage the thyroid. If you are concerned about the high iodine level in seaweed, you can wash or blanch the seaweed to remove some of this mineral. When it comes to eating a seaweed salad, balance and moderation are key, just like it is with any other food.


1. Is Seaweed Salad Vegan?

Yes, there are no animal products of any kind in the seaweed salad, and therefore it is vegetarian.

2. Is Seaweed Salad Keto?

Depending on the seaweed and other ingredients in the recipe, you may end up with a super healthy, keto-friendly salad.

3. Is Seaweed Salad Whole 30 Approved?

Yes, seaweed, sesame oil, and rice vinegar, which are ingredients often found in seaweed salad, are beneficial for the entire diet 30.

4. Is Seaweed Salad Paleo?

Yes, seaweed was part of the caveman’s diet, so it’s OK to include it on a paleo diet.

5. Is Seaweed Salad Gluten-Free?

Seaweed itself does not contain gluten. However, some seaweed salads may contain soy sauce, an ingredient that contains gluten. Be sure to read the label of any seaweed salad you plan to buy to make sure it’s safe for your gluten-free diet.

Easy Keto Seaweed Salad Recipes

Seaweed Salad

Seaweed salad

Course: side dish

Cuisine: vegan keto

Preparation time 5-7 minutes

Servings: 2

Calories: 76


  • ¼ cup (4 fluid ounces/120 ml) filtered water
  • ½ cup (ounce/15 g) dried wakame seaweed, cut into pieces
  • 3 tablespoons apple cider vinegar
  • 3 tablespoons tamari
  • 1 tablespoon light sesame oil
  • ½ teaspoon ginger juice or 1 teaspoon fresh grated ginger
  • Half a teaspoon of liquid stevia
  • 1 to 3 drops of hot sauce, to taste
  • Half a teaspoon of garlic powder
  • ½ teaspoon onion powder
  • 1½ green onion
  • 2 tablespoons chopped fresh coriander
  • 1 tablespoon sesame

How To Prepare:

  • Put the water and dried wakame in a bowl and let it rehydrate for 5-6 minutes.
  • Meanwhile, make the sauce: In a small bowl, combine the vinegar, tamari, sesame oil, ginger juice, stevia, hot sauce, garlic powder, and onion powder.
  • Drain the wakame well. Add the sauce to the wakame and mix well. You can add sesame seed and green onions. Serve cold or at room temperature.

Super Easy Keto Nori Seaweed Salad

Course: side dish

Cuisine: vegan keto

Preparation tim:e 5 min

Servings: 4

Calories: 88


  • 1 oz 28 g / about 10 sheets of nori sushi
  • 1 tablespoon low-sodium tamari
  • 2 tablespoons sesame oil
  • 1 tablespoon rice wine vinegar
  • 2 tablespoons of water
  • 2 teaspoon grated ginger
  • 1/2 teaspoon minced garlic
  • 1 tablespoon of sesame
  • 1 tablespoon chopped green onion

How To Prepare

  • Using kitchen shears or a very sharp knife, cut the nori sheets. The nori I used had holes in it and I found it easiest to stack 3-4 sheets, fold them along those lines, and then cut them. I cut each strip 1 cm wide (about 1/3 inch). Place the nori slices in a large bowl.
  • Whisk together the tamari, sesame oil, rice wine vinegar, water, garlic, and ginger, and pour the nori slices over them. As nori absorbs liquid, it softens and shrinks in volume. Add the seaweed until all of the liquid has been absorbed and the seaweed is evenly moistened. This may take 1 to 2 minutes.
  • Add the sesame seeds, garnish with the green onions, and enjoy your meal!

Korean Seaweed Salad Recipe

Course: side dish

Cuisine: vegan keto

Preparation time: 5 min

Servings: 3

Calories: 112


  • healthy Korean seaweed
  • dried chili flakes
  • soy sauce
  • Toasted sesame oil. Some people don’t like the taste of fish in seaweed, so use large amounts of toasted sesame oil to reduce the taste of seaweed.
  • salt and sugar
  • white sesame seeds

How To Prepare

To make a Korean seaweed salad, simply mix all the seaweed with all the ingredients and pickles. Chill in the fridge before serving.


Although seaweed salad has many health benefits and is high in fiber, vitamins, and iron, it is something that should be eaten in moderation on a ketogenic diet because it is high in carbohydrates. It should also be taken in moderation by people with certain health conditions, such as kidney or thyroid problems. This is because too much vitamin K can interfere with medications for kidney problems, and too much iodine can damage the thyroid gland.

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