Wakame Seaweed Salad

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An Anti-Inflammatory Seaweed Salad with no refined sugar or excessive salt! A healthier twist on traditional seaweed salad, made with nutritious, safe seaweed and a vibrant, tangy dressing.

Wakame seaweed, glass noodles, red chili pepper, garlic, and dressing in a small bowl with chopsticks.

Made with wholesome and flavorful ingredients, this quick and easy Wakame Seaweed Salad should be eaten regularly to support healthy iodine levels! The tangy Asian dressing, with a touch of sweetness, is perfect for all your Asian-inspired salads.

For another delicious seaweed recipe, try my Cucumber Seaweed Salad.

🍘 Nutrition in Seaweed Salad

👩🏽‍⚕️ What Are the Benefits of Iodine?

Iodine is critical for producing thyroid hormones, which regulate our metabolism and energy. Without enough iodine, we risk hypothyroidism, which can lead to issues like fatigue and weight gain. Sea vegetables, such as seaweed, are great sources of iodine, which is why I incorporate them into my diet, especially on a plant-based diet.
When it comes to cruciferous veggies like kale and broccoli, there are concerns about goitrogens, which can interfere with iodine uptake. However, cooking these vegetables significantly reduces their goitrogen content, and moderate amounts of raw cruciferous vegetables are generally safe if you’re getting enough iodine. So, I make sure to include iodine-rich foods like seaweed to balance things out, ensuring I get all the health benefits of cruciferous veggies without compromising my thyroid function.

Why is Wakame Seaweed Salad Anti-Inflammatory?

Seaweed is like a green vegetable from the ocean, packed with nutrients and low in calories. Wakame Seaweed Salad is anti-inflammatory because it contains bioactive compounds like polyphenols and flavonoids that can fight bacteria, and viruses, and reduce inflammation. Wakame can boost T cells, which are key to immune defense. Seaweed like nori is also nutrient-rich, and studies show it can increase natural killer cell activity, helping the body fight infections. Seaweed may also help lower high blood pressure, making it great for overall health and longevity.

🍙 What Types of Seaweed are Safe to Eat?

While seaweed can be an excellent source of iodine, not all types are equally safe to consume regularly due to variations in iodine content and potential contaminants.
Nori: This type of seaweed, commonly used in sushi, is considered safe. It contains a moderate amount of iodine and doesn’t have the high levels of contaminants found in some other seaweeds. Nori is an excellent choice for regular consumption.
Wakame: Wakame is generally safe. It has a moderate iodine content and provides other beneficial nutrients without the risk of excessive iodine intake or heavy metal contamination.
Kombu/Kelp: Be cautious with kombu and kelp due to their extremely high iodine content. Regular consumption can lead to excessive iodine intake, which may negatively affect thyroid function. Kelp is also more likely to contain heavy metals such as arsenic, so it’s better to limit its use.
Hijiki: I advise against consuming hijiki due to its high levels of inorganic arsenic, a known carcinogen. This type of seaweed should be avoided to prevent potential health risks.

This Wakame Seaweed Salad recipe was inspired by my Asian Bean Salad on this site.

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🍘 Nutrition in Seaweed Salad
👩🏼‍🌾 Ingredients & Health Benefits
🫚 Substitutions
📖 How to Make Wakame Seaweed Salad
✔️ Expert Tips
🙋🏽‍♀️ Recipe FAQs
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Wakame Seaweed Salad
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👩🏼‍🌾 Ingredients & Health Benefits

Ingredients wakame seaweed salad: Tamari, date syrup, dried wakame, sesame seeds, miso, glass noodles, red chili pepper, lime, garlic, and rice vinegar.

Wakame seaweed - The safest seaweed with a healthful dose of iodine.
Glass noodles - Choose mung bean or konjac noodles for a lower glycemic load.
Mellow miso (white miso) - A healthier way to add a salty umami flavor without raising blood pressure like regular salt does.
Date syrup - Dates can help lower blood glucose levels, reduce cholesterol and triglycerides, and increase beneficial HDL cholesterol.
Sesame seeds - Shown to improve lipid profile and oxidative stress.
Coconut aminos or tamari
Lime juice
Rice vinegar
Garlic
Red chili pepper

See the recipe card for quantities.

🫚 Substitutions

Noodles - Use glass noodles (mung bean or sweet potato noodles), konjac, or buckwheat. If using kelp noodles, stick to less than one serving as they are high in iodine.
Red chili pepper - omit for nonspicy
Tamari - Use coconut aminos or soy sauce instead. Choose low-sodium options.
Date syrup - substitute with maple syrup or agave
Ginger - add two teaspoons grated ginger as desired

For more healthy salad recipes, visit my Vegan Salads page.

📖 How to Make Wakame Seaweed Salad

For the full recipe with quantities, scroll down to the bottom of the post. This is an overview.

Glass noodles soaking in warm water in a glass bowl.

Prepare the noodles: Soak or cook the noodles according to the directions.

Soaked drained glass noodles in a mesh sieve.

Drain the noodles in a fine mesh sieve.

Soaked glass noodles with kitchen shears.

Cut the noodles into desired size. Set aside.

Wakame seaweed soaking in water in a glass bowl.

Prepare the wakame: Soak the seaweed in hot water for 5 to 7 minutes or until just tender.

Drain the seaweed and rinse it well.

Seaweed and kitchen shears in a glass bowl.

Squeeze out the excess water and chop it into about 2-inch pieces. Set aside.

Sesame seeds, miso, red chili pepper, garlic, coconut aminos, and date syrup in a glass owl with a whisk.

Made the dressing: Mix the lime juice, red chili pepper, coconut aminos, rice vinegar, date syrup, dissolved miso, garlic, sesame seeds, and toasted sesame oil (if using) in a medium bowl. Add water as needed until the desired flavor.

Wakame seaweed salad with Asian dressing in a glass bowl.

Mix: Transfer the noodles, seaweed, and dressing to a large bowl. Toss well to incorporate the dressing into the noodles and seaweed.

✔️ Expert Tips

Do not overcook the noodles or seaweed. They should be slightly al dente.
Storage: Refrigerate the remaining Wakame Seaweed Salad in an airtight container for up to 3 days.

🙋🏽‍♀️ Recipe FAQs

What is a good substitute for wakame seaweed?

When choosing a safe seaweed alternative for your salad, it's important to consider potential heavy metal contamination or high iodine content. Here’s a safety overview of the seaweed options:
Nori - safe
Nori is considered one of the safest seaweeds. It’s commonly used in sushi and has low levels of heavy metals. It’s also moderate in iodine, making it a great substitute for regular consumption.
Dulse - safe
Dulse is generally considered safe and has lower iodine levels than kombu. It has been widely used in cooking without concerns about heavy metals, making it a good option for regular consumption.
Arame – safe in moderation
Arame is considered safer than hijiki, though it’s still important to eat it in moderation. It has a lower iodine content than kombu, but as with most seaweeds, it’s good to vary consumption to avoid excess iodine intake.

Is Seaweed a Reliable Source of Omega-3 Fatty Acids?

Seaweed can contribute to omega-3 intake but is not a primary source. A typical serving of wakame is around 10 grams of dried seaweed (which rehydrates to a larger volume when soaked). Wakame provides approximately 0.05 to 0.1 grams (50 to 100 milligrams) of omega-3 EPA in this serving.