1 serving (10 grams) contains 45 calories, 3.0 grams of protein, 0.5 grams of fat, and 9.5 grams of carbohydrates.
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Nutrition Information
Calories |
1125 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.5 g | 16% | |
| Saturated Fat | 2.5 g | 12% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 21750 mg | 945% | |
| Total Carbohydrates | 237.5 g | 86% | |
| Dietary Fiber | 112.5 g | 401% | |
| Sugars | 10 g | ||
| protein | 75 g | 150% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 3750 mg | 288% | |
| Iron | 52.5 mg | 291% | |
| Potassium | 4250 mg | 90% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Dried wakame seaweed
Dried wakame seaweed is an edible seaweed most commonly associated with Japanese, Korean, and Chinese cuisines. It has been a staple in East Asian diets for centuries, often used in soups, salads, and side dishes. Wakame is known for its slightly sweet, briny flavor and slippery texture when rehydrated. Nutritionally, it is low in calories and fat but rich in essential vitamins and minerals, including iodine, calcium, magnesium, and vitamins A, C, and K. Wakame is also a source of omega-3 fatty acids and dietary fiber, making it a nutrient-dense food with a variety of health benefits.
Health Benefits
- Supports thyroid health due to its high iodine content, which is essential for hormone production.
- Promotes bone health with its significant calcium (150 mg per 100 g) and magnesium levels.
- Boosts antioxidant protection through its content of vitamin C (approx. 3 mg per 100 g) and vitamin A.
- Aids in digestion and gut health thanks to its soluble dietary fiber content.
- Supports heart health through the presence of omega-3 fatty acids, particularly eicosapentaenoic acid (EPA).
Dietary Considerations
Selection and Storage
Store dried wakame in an airtight container, away from moisture and direct sunlight. Rehydrate in water for 5-10 minutes before use.
Common Questions About Dried wakame seaweed Nutrition
Is dried wakame seaweed high in protein?
Dried wakame seaweed contains about 3 grams of protein per 10-gram serving. While it isn't particularly high in protein compared to animal products or legumes, it does provide a plant-based source of protein along with additional nutrients.
Can I eat dried wakame seaweed on a keto diet?
Yes, dried wakame seaweed is keto-friendly. It is very low in carbohydrates, with only about 1 gram of net carbs per 10-gram serving, making it an excellent choice for low-carb or ketogenic diets.
What are the health benefits of dried wakame seaweed?
Dried wakame seaweed is rich in essential minerals like iodine, magnesium, and calcium, as well as vitamins A, C, E, and K. It may support thyroid health due to its iodine content, and its antioxidants help protect against oxidative stress. However, excessive consumption can lead to excessive iodine intake, so moderate use is recommended.
What is the recommended serving size for dried wakame seaweed?
A typical serving size of dried wakame seaweed is around 5 to 10 grams, which expands when rehydrated. This portion provides around 20 to 45 calories, making it a low-calorie option for soups, salads, or as a side dish.
How does dried wakame seaweed compare to fresh seaweed?
Dried wakame seaweed is more concentrated in nutrients and has a longer shelf life compared to fresh seaweed. When rehydrated, it closely resembles the original texture and flavor of fresh seaweed, making it a convenient option for cooking and storing without spoilage.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
