Wakame
Categories
| Macros | per 100 g |
|---|---|
| Calories | 45 kcal |
| Protein | 3.0 g |
| Fat | 0.6 g |
| Carbs | 9.1 g |
Wakame is a type of edible seaweed, typically sold dried or salted and rehydrated before use. It is a staple in Japanese and Korean cuisines, most commonly served in miso soup, seaweed salads, and as a side dish; a typical serving is small, around 10–20 g rehydrated. Per 100 g raw, wakame provides 45 kcal, 3 g of protein, 0.6 g of fat, and 9.1 g of carbohydrates with 0.5 g of dietary fibre. It is notably high in sodium at 872 mg per 100 g, and also contributes 150 mg of calcium, 107 mg of magnesium, and 196 mcg of folate per 100 g. No glycemic index data is available for wakame. It is compatible with vegan, vegetarian, pescatarian, gluten-free, dairy-free, keto, paleo, Mediterranean, and low-FODMAP dietary patterns.
How many calories in wakame?
Raw wakame contains 45 kcal per 100 g. Typical servings in dishes like miso soup or salad are much smaller — around 10–20 g rehydrated — putting a single serving at roughly 5–9 kcal.
How much sodium is in wakame?
Wakame contains 872 mg of sodium per 100 g, which is notably high. Because portions are usually small (10–20 g), the sodium contribution per serving is more modest, but it is worth factoring in if you are monitoring overall sodium intake.
How much folate is in wakame?
Wakame provides 196 mcg of folate per 100 g, making it one of the more folate-dense seaweeds. The daily adequate intake for adults is around 400 mcg, so even a modest serving contributes a meaningful share.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 45.0 kcal |
| Protein | 3.0 g |
| Fat | 0.64 g |
| Carbs | 9.1 g |
| Sugars | 0.65 g |
| Fiber | 0.50 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.13 g |
| Monounsaturated | 0.058 g |
| Polyunsaturated | 0.22 g |
| Trans | 0 g |
| Omega-3 | 0.19 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 150 mg |
| Iron | 2.2 mg |
| Magnesium | 107 mg |
| Phosphorus | 80.0 mg |
| Potassium | 50.0 mg |
| Sodium | 872 mg |
| Zinc | 0.38 mg |
| Copper | 0.28 mg |
| Manganese | 1.4 mg |
| Selenium | 0.70 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 18.0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 3.0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1.0 mg |
| Vitamin K | 5.3 mcg |
| Thiamin (B1) | 0.060 mg |
| Riboflavin (B2) | 0.23 mg |
| Niacin (B3) | 1.6 mg |
| Pantothenic acid (B5) | 0.70 mg |
| Vitamin B6 | 0.002 mg |
| Folate (B9) | 196 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 13.9 mg |
