Nutrient-dense seaweed has an outstanding reputation in Japan and Korea. And luckily for us, it’s getting well-deserved popularity all across the globe, including the US. They are often referred to with a buzzword “superfood,” but to be fair, it’s more than justified.
All sorts of seaweeds are packed with minerals, vitamins, and antioxidants. Obviously, vegans can eat it safely, but how about those following the ketogenic diet?
Is my favorite seaweed salad keto-friendly too? (Well, not to keep you waiting – the short answer is yes, but please read on to know the details and maybe snatched two new keto vegan recipes into your collection).
Are you interested in a particular question about the keto-friendliness of seaweed salads? Then use the table of contents below to jump to the most relevant section. And you can always go back by clicking on the arrow in the right bottom corner of the page. Also, please note that some of the links in this article may be affiliate links. For more details, check the Disclosure section at the bottom of the page.
Which types of seaweed are good for a salad?
There are so many kinds of seaweed, and I am pretty sure some of the people might find practically all of those edible and work well for the salad.
Amongst the most popular edible types of seaweeds are Wakame and Kombu, (a member of the kelp family, a key ingredient for making dashi soup). Also, Nori, Hijiki (a brown seaweed that is often cooked in stir-fries or served with fish). And that’s just to name a few.
The best choices for seaweed salad would be wakame, hijiki, and mild-tasting Arame.
Are there carbs in seaweed?
Let’s only focus on the seaweed that might do well in your keto-friendly salad for the sake of this article.
So, if we are talking about Wakame, also known as sea mustard, the total number of carbs varies from brand to brand. Still, overall, this product is close to zero carbs.
Check, for instance, this Organic Wakame Flakes. According to package nutritional value, the product has zero carbs per serving.
The same is fair for the next salad hero – Hijiki.
Check this variation out – 0 carbs per serving (1 teaspoon). And it even has 1g of fiber. Incredible.
The last candidate for your keto seaweed salad is Arame. I found this option on Amazon. It lists 7g of carbs (including 1g of fiber) per serving (10g of Arame). And although it’s slightly higher in carbs, then other kinds of seaweed 10g of Arame will give you 3 servings of salad. So it’s still very low and totally keto-safe.
Is nori seaweed keto-friendly?
Absolutely, yes. When talking about seaweed, I can’t leave out the nori. I am simply obsessed with the taste. And while you probably won’t be making your typical seaweed salad with it, you can still crumble it and put it on top of a traditional recipe.
So, nori, just like any other seaweed, is a low-calorie superfood packed with vitamins ( A, B2, B9, C, to name a few), minerals (iron, copper, magnesium, phosphorus, potassium, etc.). And has practically zero carbs.
For instance, in this Roasted organic nori, there are only 1g of carbs and 1g of fiber per sheet. So we are at net carbs zero again.
Is seaweed salad keto?
Depending on the seaweed and other ingredients in the recipe, you may end up with a super-healthy and definitely keto-friendly salad.
Best keto seaweed salad recipes
I’ve prepared two keto seaweed salad options for you. Those are somewhat similar. But hey, we are talking about classics here. However, they are still different in flavors and nutritional value. It’s a real miracle what a bit of seasoning might accomplish.
Wakame seaweed keto salad
Easy keto-friendly seaweed salad
Thanks for the photos: Freepik.com
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