Wakame · Undaria pinnatifida
Seaweed, wakame, raw
Nutrition facts per 100 g · edible portion
Aquatic FoodsDietary labels are inferred automatically from Seaweed, wakame, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Very good nutrient density 43/100
How many beneficial nutrients Seaweed, wakame, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Seaweed, wakame, raw come from — the split across carbs, fat & protein.
67% from carbs
-
Carbs 67%9.1 g per serving
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Fat 11%0.6 g per serving
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Protein 22%3.0 g per serving
What Seaweed, wakame, raw is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 9.1 g | |
| Dietary Fiber | 0.5 g | |
| Total Sugars | 0.7 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.6 g | |
| Saturated Fat | 0.1 g | |
| Monounsaturated Fat | 0.1 g | — |
| Polyunsaturated Fat | 0.2 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 2.0 mg | — |
| Omega-6 Fatty Acids | 10.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 7.0 mg | — |
| Palmitic Acid | 117.0 mg | — |
| Stearic Acid | 6.0 mg | — |
| Palmitoleic Acid | 19.0 mg | — |
| Oleic Acid | 20.0 mg | — |
| Gadoleic Acid | 20.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 10.0 mg | — |
| Arachidonic Acid | 21.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 186.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 3.0 g | |
| Histidine | 15.0 mg | — |
| Isoleucine | 87.0 mg | — |
| Leucine | 257.0 mg | — |
| Lysine | 112.0 mg | — |
| Methionine | 63.0 mg | — |
| Phenylalanine | 112.0 mg | — |
| Threonine | 165.0 mg | — |
| Tryptophan | 35.0 mg | — |
| Valine | 209.0 mg | — |
| Alanine | 136.0 mg | — |
| Arginine | 92.0 mg | — |
| Aspartic Acid | 179.0 mg | — |
| Cystine | 28.0 mg | — |
| Glutamic Acid | 199.0 mg | — |
| Glycine | 112.0 mg | — |
| Proline | 92.0 mg | — |
| Serine | 78.0 mg | — |
| Tyrosine | 49.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 18.0 mcg | |
| Vitamin C | 3.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 1.0 mg | |
| Vitamin K | 5.3 mcg | |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.2 mg | |
| Niacin (B3) | 1.6 mg | |
| Vitamin B6 | 0.0 mg | |
| Folate (B9) | 196.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.7 mg | |
| Choline | 13.9 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 150.0 mg | |
| Iron | 2.2 mg | |
| Magnesium | 107.0 mg | |
| Phosphorus | 80.0 mg | |
| Potassium | 50.0 mg | |
| Sodium | 872.0 mg | |
| Zinc | 0.4 mg | |
| Copper | 0.3 mg | |
| Manganese | 1.4 mg | |
| Selenium | 0.7 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 7.2 g | — |
About Seaweed, wakame, raw
Wakame is a soft, silky brown seaweed best known from two Japanese classics: the dark green ribbons floating in miso soup and the bright, sesame-dressed seaweed salad. Mild and subtly sweet, it has a pleasant slippery-tender texture once rehydrated.
At about 45 calories per 100 grams it supplies fiber, calcium, magnesium, iron and folate, along with iodine — though less intensely than kelp. Like all seaweeds it also carries sodium, so the dried product is salty and a little goes a long way.
Wakame is usually sold dried and swells dramatically when soaked for a few minutes. From there it is dropped into miso soup at the last moment, tossed into salads with rice vinegar and sesame, or added to noodle bowls — a quick, mineral-rich way to bring the sea into a dish.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Seaweed, wakame, raw?
There are 45 calories in 100 g of Seaweed, wakame, raw, or about 5 calories in 2 tbsp (1/8 cup) (10 g).
How much protein is in Seaweed, wakame, raw?
Seaweed, wakame, raw contains 3.0 g of protein per 100 g.
How many carbs are in Seaweed, wakame, raw?
Seaweed, wakame, raw has 9.1 g of carbohydrates per 100 g.
How much fat is in Seaweed, wakame, raw?
Seaweed, wakame, raw provides 0.6 g of total fat per 100 g.
What is Seaweed, wakame, raw a good source of?
Seaweed, wakame, raw is an excellent source of Manganese (61% DV), Folate (B9) (49% DV), Copper (32% DV) and Magnesium (25% DV) and a good source of Riboflavin (B2), Pantothenic Acid (B5), Calcium, Iron and Niacin (B3) (per 100 g). Daily Values are based on a 2,000-calorie diet.
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