Updated November 5, 2025

This is a recipe for wakame seaweed salad, the salads you find at Japanese sushi restaurants. As a dietitian and food blogger, I added a few culinary and nutritional tweaks to this recipe. And unlike the “traditional salads” you eat in the western world, this one combines Asian flavors and ingredients, creating a unique taste and texture that tastes amazing. Enjoy this with my Quinoa Rice recipe and a protein like fish or chicken and you have a healthy and well balanced dinner the whole family will love!

 

Wakame Seaweed Salad Nutrition from Registered Dietitian/Nutrition Expert 

Wakame is a highly nutritious sea vegetable. At the sushi restaurant, you will often see a bright, neon green seaweed salad topped with white sesame seeds. The one at the restaurant is also often higher in added sodium and oils. Same with the prepared ones you find at the grocery store. 

 

Real wakame seaweed salad, without the green color additive or flavorings, is a dark green color. It’s a raw ingredient, without any added sodium, sugar or oils. Therefore, from scratch – it is healthier to make your own version at home and also surprisingly easy to make. Buy wakame dried, it needs to be rinsed and soaked before being used in this recipe. I’m here to teach you how to create your own, nutritious and delicious seaweed salad!

 

What is the nutrition of wakame? 

 

Wakame is an excellent source of iodine, needed for thyroid functioning. It’s also got vitamins A, D, E, and K along with B vitamins. It’s rich in minerals, including calcium, magnesium and manganese. And contains other nutrients such as iron, zinc, copper, potassium and folate. It’s very low in carbs, calories and fat, making it a great choice for people with diabetes or for people who have weight management goals.

 

But isn’t wakame high in sodium? 

 

Wakame is higher in sodium, but this is why I like to balance it with lower sodium soy sauce, sugar and the other vegetables (carrots, cucumber and edamame) in this salad recipe. Remember that wakame is still highly nutritious and is commonly eaten in Japan. 

 

Ingredients in Wakame Seaweed Salad

Salad Ingredients 

 

Wakame – Aka seaweed. It comes dried and in a package. I buy mine from the Asian grocery store, but you can also find it online here (affiliate link). 

 

Carrot – Most wakame salad does not traditionally have carrots, but these add crunch and sweetness to the salad. 

 

Cucumber – Another ingredient not traditionally in wakame salad, but this adds a satisfying mouthfeel to the salad. 

 

Edamame – You want shelled edamame for this recipe. Edamame is nutritious and adds protein and fiber to this dish.

 

Dressing Ingredients 

 

Rice wine vinegar – A vinegar adds the sour base flavor to the salad. If you can’t find rice wine vinegar, white vinegar will do. 

 

White Sugar – There is common misconception that white sugar is “toxic” or worse for you than other types of sweeteners, ie. honey, brown sugar, agave, etc. As a dietitian who studied nutrition biochemistry, I can tell you: Sugar is sugar is sugar. It all gets broken down in your body the same way. The real issue with sugar is that we tend to have more of it in our society than we actually need, and that often comes in the form of processed or sugary foods and drinks. This recipe does use white sugar, and it’s fine in this recipe. It adds a subtle sweetness to the salad and tastes great when it’s balanced with the other dressing ingredients. 

 

Sesame oil – This adds a nutty and rich flavor to the salad.

 

Low sodium soy sauce – Add soy sauce for that necessary saltiness. While I prefer low sodium soy sauce in most healthy recipes, regular soy sauce will work if you don’t have the low sodium version. 

White sesame seeds – You will notice that most wakame seaweed salad in sushi restaurants have white sesame seeds. They add sesame flavor and a nice pop of white color making the salad look pretty!

 

How to Make Wakame Seaweed Salad: Step by Step Instructions with Photos

 

I divided this recipe into 3 easy parts to make it easier to understand how to make it in your own kitchen

Part 1: Prepare the wakame 

Step 3: Chop into small pieces.

 

Part 2: Prepare the salad

Step 4: In a medium bowl, add wakame, carrots, cucumber and edamame, and set aside.

 

Part 3: Prepare the dressing

Step 5: In a small bowl, whisk together vinegar, sugar, sesame oil, soy sauce, sesame seeds.

Step 6: Pour dressing over wakame salad and toss together. Cover and refrigerate for 1 hour before serving.

 

Wakame Salad Recipe FAQs

 

Can I meal prep this recipe? 

Absolutely. This recipe actually tastes better a day after making it because time allows the flavors to better infuse. Store in an airtight containers in the refrigerator for no more than 5-7 days. If portions/leftovers are not eaten after 7 days, discard them. 

 

Can you freeze this recipe?

It is not recommended to freeze this recipe.

Did you make this recipe? Post your recipe and tag @michellejaelin to share your creation! And don’t forget to follow along on Instagram, Pinterest, Facebook, TikTok and YouTube.

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