Kyuri Tako Sunomono (Cucumber and Octopus in Vinegar)

Kyuri Tako Sunomono (Cucumber and Octopus Vinegar Salad) 🥗🐙きゅうりとタコの酢の物

Kyuri Tako Sunomono is a refreshing Japanese dish featuring octopus and cucumber tossed in Amazu—a sweet and sour dressing made from vinegar, sugar, and soy sauce.

While octopus and cucumber are the gold standard, Sunomono is incredibly versatile. Other popular variations include:

Tataki Gobo: Pickled burdock with ground sesame.
Cucumber and Gizzard: A crunchy, savory twist.
Whitebait & Summer Veggies: A mix of whitebait, Japanese ginger (myoga), perilla leaves, and eggplant.

**Tataki gobo : Pickled burdock and ground sesame**

**Pickled whitebait, Japanese ginger, perilla leaves, and eggplant**

🍱 The Role of Sunomono in Japanese Cuisine

Sunomono(Vinegared dishes) are an essential menu item in authentic kaiseki cuisine.

Palate Cleanser: Its acidity refreshes the mouth after oily or rich dishes, resetting your palate for the final rice and miso soup.
Seasonal Beauty: It captures the essence of the season through colorful ingredients like wakame and seasonal seafood.

In everyday homes, it is an essential “Fukusai” (side dish):

Nutritional Powerhouse: It’s an easy way to hit several marks of the healthy Japanese diet (Seaweed, Vegetables, Fish, and Sesame) in one bowl.
Appetite Booster: The vinegar stimulates saliva and digestion, making it a staple for hot summer months when appetite is low.

🧬 Nutritionist’s Corner

The Power of Octopus (Tako) 🐙

Nutritional information for boiled octopus (per 100g)/The recommended daily intake (or approximate intake) for adults (18-64 years old) in the Dietary Reference Intakes for Japanese (2025 Edition)

Nutrient	Amount	Unit	Women (recommended amount/guideline amount)	Men (recommended amount/guideline amount)
Energy	91	kcal	1,650～2,350	2,200～3,050
Protein	21.7	g	50	65
Fat	0.7	g	(20～30% kcal)	(20～30% kcal)
Carbohydrates	0.1	g	(50～65% kcal)	(50～65% kcal)
Salt	0.6	g	Less than 6.5	Less than 7.5
Iron	0.2	mg	6.5 ((10.5 if menstruating))	7.5
Zinc	1.8	mg	8	11
Copper	0.43	mg	0.7	0.9
Vitamin E (α-T)	1.9	mg	5.0～6.0	6.0～7.0
ビタミン B12	1.2	μｇ	2.4	2.4

🐙 English Version: Octopus, the Ultimate Superfood

As you can see from the nutritional chart, just 100g of octopus provides nearly 40% of your daily protein needs! Packed with Zinc and Vitamin E, octopus is truly “edible anti-aging.” Despite being ultra-low in fat, it’s rich in Copper and other essential minerals that provide powerful metabolic support. It’s a genuine superfood!

Want to incorporate more octopus into your diet? Check out my Tako Meshi (Octopus Rice) recipe too! 👉 [Tako meshi (octopus rice)]

The Benefits of Seaweed (Wakame) & Cucumber 🥒

Detox & Heart Health: Wakame provides water-soluble fiber that prevents blood sugar spikes and flushes out excess sodium.
Fat Burning: Raw cucumbers contain phospholipase, an enzyme that helps break down fats.

📊 Nutrition Facts : Kyuri Tako Sunomono

Nutrition Facts

Calories: 229 kcal
Total Protein: 18.8 g
Fat: 3.6 g
Total Carbohydrates: 32.7 g
Salt Equivalent (Sodium): 6.2 g

Nutrition Facts (Per Serving)

Calories: 45.8 kcal
Total Protein: 3.76 g
Total Fat: 0.72 g
Total Carbohydrates: 6.54 g
Salt Equivalent (Sodium): 1.24 g

For cucumbers that are rubbed with salt and then squeezed, we calculate the nutrition assuming 50% of the salt is absorbed.

🛒 Ingredients (Serves 5) : Kyuri Tako Sunomono

Cucumber: 240g (plus 4g salt for “Shiomomi”)
Boiled Octopus: 60g
Wakame Seaweed: 100g (Fresh “Nama” wakame is recommended for better texture!)
White Sesame Seeds: 5g
Ginger: 10g
☆ Amazu Dressing: 45g Vinegar, 18g Sugar, 15g Light Soy Sauce

👩‍🍳 How to Make Kyuri Tako Sunomono

Prep the Seaweed: Wash wakame under running water and pat dry. If you find the “sea scent” too strong, quickly parboil and cool it.
Slice: Cut octopus into 5mm slices. Slice cucumbers into 2mm rounds using a slicer.
The Most Important Step – “Shiomomi”: Mix cucumber with salt and wait 5–10 mins. Squeeze out all excess water completely. This ensures the salad isn’t watery and the flavor is concentrated.
Make the Amazu: Mix the vinegar, sugar, and soy sauce. Microwave for 20 seconds to help the flavors meld. Let it cool.
The Final Toss: Once the dressing is cold, mix in the wakame, octopus, cucumber, and sesame. Pro Tip: Mix right before serving to keep the ingredients crisp.
Finish: Top with shredded or grated ginger for a refreshing kick.

📖Related Link: Read the Japanese version of this article here! [キュウリタコ酢の物]　

naokoan

Hi, I’m Naoko! I am a licensed Registered Dietitian in Japan, currently working in a hospital setting. My daily mission is to provide nutritious, healing meals to patients, ensuring that every dish supports their health and brings a smile to their face. My recipes are more than just cooking guides—they are built on scientific nutritional balance and clinical experience. Why I provide ingredients in grams (g): You might notice that all my recipes use precise gram measurements. This is because, as a dietitian, I believe that accuracy is the key to true health management. Whether you are tracking calories, managing salt intake, or simply want to recreate the exact flavor of a professional hospital kitchen, these measurements ensure your success and well-being. My Specialty: I specialize in high-pressure cooking and oven recipes that save time without sacrificing nutrition. My goal is to introduce the world to “Real Japanese Home Cooking”—dishes that are simple, budget-friendly, and body-friendly. I’m thrilled to share the wisdom of Japanese nutrition with you. Let’s cook our way to a healthier life!