1 serving (100 grams) contains 45 calories, 3.0 grams of protein, 0.6 grams of fat, and 9.1 grams of carbohydrates.
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Nutrition Information
Calories |
112.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.5 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2180 mg | 94% | |
| Total Carbohydrates | 22.8 g | 8% | |
| Dietary Fiber | 1.2 g | 4% | |
| Sugars | 1.2 g | ||
| protein | 7.5 g | 15% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 375 mg | 28% | |
| Iron | 5.5 mg | 30% | |
| Potassium | 125 mg | 2% | |
* 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 Wakame
Wakame is an edible seaweed commonly used in East Asian cuisines, particularly in Japanese, Korean, and Chinese dishes. It has a subtly sweet and briny flavor with a tender texture, making it a popular ingredient in soups (e.g., miso soup), salads, and side dishes. Nutritionally, wakame is low in calories, containing only 45 kcal per 100 grams, and is a good source of vitamins and minerals. It is rich in iodine, calcium (150 mg), iron (2.2 mg), magnesium, and small amounts of vitamin C (3 mg). Wakame also contains fucoxanthin, a carotenoid that may support metabolic health. Its macronutrient profile includes 3 g of protein, 9.1 g of carbohydrates, and minimal fat (0.6 g). This nutrient-dense sea vegetable aligns well with many healthy eating plans and its bioactive compounds contribute to its popularity in wellness-focused diets.
Health Benefits
- Rich in iodine, supporting optimal thyroid function and metabolism.
- Contains calcium (150 mg per 100 grams), promoting strong bones and teeth.
- Provides iron (2.2 mg per 100 grams), which aids red blood cell production and oxygen transport.
- Fucoxanthin, a natural carotenoid, may promote fat metabolism and weight management.
- Low in calories and fat, making it ideal for weight-conscious diets.
Dietary Considerations
Selection and Storage
Store dried wakame in an airtight container in a cool, dry place. Rehydrate in water for a few minutes before use.
Common Questions About Wakame Nutrition
Is wakame high in protein?
Wakame is not particularly high in protein, providing 3 grams of protein per 100 grams. While it can contribute to overall protein intake, it's better known for its trace minerals and vitamins rather than as a high-protein food source.
Can I eat wakame on a keto diet?
Wakame can be included in a keto diet but should be consumed in moderation due to its carbohydrate content. With 9.1 grams of carbs per 100 grams, it is relatively high in carbs compared to other low-carb vegetables and seaweeds, so portion control is key.
What are the health benefits of wakame?
Wakame is a nutrient-dense seaweed rich in iodine, which supports thyroid health, and vitamins A, C, and K for immune and skin health. It is also low in calories, promotes hydration, and provides a small amount of fiber. However, its high sodium content (872 mg per 100 grams) may be a concern for individuals on low-sodium diets.
How much wakame should I eat in one serving?
A standard serving of wakame is approximately 10-15 grams of dried seaweed, which expands significantly when rehydrated. This serving keeps calorie intake low (4.5-6.7 calories) and helps manage sodium intake while still offering its nutritional benefits.
How does wakame compare to other seaweeds like nori?
Wakame and nori are both nutrient-dense, but they differ in texture and use. Wakame is typically softer and used in soups or salads, while nori is crisper and often used as a sushi wrap. Wakame has more carbohydrates (9.1 g vs. 5 g per 100 g) but also contains more iodine and sodium than nori, making it a better choice for dishes requiring a meaty texture and salty flavor.
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.
