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[N]extrient

Seaweed Wakame (Raw)

SR Legacy·Comprehensive Reference Data

Seaweed, wakame, raw

Vegetables and Vegetable Products

A 100g serving covers 61% of the daily recommended Manganese, making Seaweed Wakame (Raw) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (3g), fat (0.6g), and carbohydrates (9.1g) per 100g. With 45 calories per 100g, Seaweed Wakame (Raw) fits comfortably into calorie-controlled meal plans without sacrificing volume. Sodium is notably high at 872mg per 100g (38% DV), relevant for anyone on a low-sodium or DASH diet. Nutritionally broad, Seaweed Wakame (Raw) delivers meaningful amounts of 10 different vitamins and minerals above 10% of daily value.

Calories45KCAL
Protein3G
Fat0.64G
Carbs9.1G
Fiber0.5G

Calorie Distribution

54kcal
  • Protein22%3 g
  • Fat11%0.64 g
  • Carbs67%9.1 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water80.0G
Energy45.0KCAL
Protein3.0G
Total lipid (fat)0.64G
Carbohydrate, by difference9.1G
Fiber, total dietary0.50G
Total Sugars0.65G
Cholesterol0MG
Vitamin C, total ascorbic acid3.0MG
Thiamin0.06MG
Riboflavin0.23MG
Niacin1.6MG
Vitamin B-60.002MG
Folate, total196UG
Vitamin B-120UG
Vitamin A, RAE18.0UG
Vitamin E (alpha-tocopherol)1.0MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)5.3UG
Calcium, Ca150MG
Iron, Fe2.2MG
Magnesium, Mg107MG
Phosphorus, P80.0MG
Potassium, K50.0MG
Sodium, Na872MG
Zinc, Zn0.38MG
Copper, Cu0.28MG
Manganese, Mn1.4MG
Selenium, Se0.70UG
Energy188kJ
Ash7.2G
Pantothenic acid0.70MG
Folic acid0UG
Folate, food196UG
Folate, DFE196UG
Choline, total13.9MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta216UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU360IU
Lycopene0UG
Lutein + zeaxanthin0UG
Vitamin E, added0MG
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.13G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00G
SFA 14:00.007G
SFA 16:00.12G
SFA 18:00.006G
Fatty acids, total monounsaturated0.06G
MUFA 16:10.02G
MUFA 18:10.02G
MUFA 20:10.02G
MUFA 22:10G
Fatty acids, total polyunsaturated0.22G
PUFA 18:20.01G
PUFA 18:30.002G
PUFA 18:40G
PUFA 20:40.02G
PUFA 20:5 n-3 (EPA)0.19G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Fatty acids, total trans0G
Tryptophan0.04G
Threonine0.17G
Isoleucine0.09G
Leucine0.26G
Lysine0.11G
Methionine0.06G
Cystine0.03G
Phenylalanine0.11G
Tyrosine0.05G
Valine0.21G
Arginine0.09G
Histidine0.01G
Alanine0.14G
Aspartic acid0.18G
Glutamic acid0.20G
Glycine0.11G
Proline0.09G
Serine0.08G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
tbsp (1/8 cup) (10g)50.3g0.1g0.9g

Scaled from Seaweed Wakame (Raw)'s per-100g values using USDA portion data.

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Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Seaweed Kelp (Raw)

43 kcal1.68g protein

Seaweed Agar (Dried)

306 kcal6.21g protein

Seaweed Agar (Raw)

26 kcal0.54g protein

Seaweed Irishmoss (Raw)

49 kcal1.51g protein

Beans Navy Sprouted (Raw)

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Beans Navy Sprouted Drained with Salt (Cooked, Boiled)

78 kcal7.07g protein

Nutrient Highlights

  • Seaweed Wakame (Raw) is a excellent source of Sodium (38% DV) — see top foods ranked by Sodium
  • Seaweed Wakame (Raw) is a excellent source of Magnesium (25% DV) — see top foods ranked by Magnesium
  • Seaweed Wakame (Raw) is a good source of Iron (12% DV) — see top foods ranked by Iron
  • Seaweed Wakame (Raw) is a good source of Calcium (12% DV) — see top foods ranked by Calcium

Dietary Considerations

  • At 872mg of sodium per 100g, Seaweed Wakame (Raw) should be consumed mindfully on a DASH or low-sodium diet. See the DASH Diet Guide.

  • Seaweed Wakame (Raw) is a meaningful source of folate at 196mcg per 100g, important during pregnancy. See the Pregnancy Nutrition Guide.

Rankings Among 8,262 USDA Foods

  • Sodium: top 6% (#496 of 8,262)
  • Magnesium: top 7% (#578 of 8,262)
  • Calcium: top 11% (#909 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in Vitamin CTop foods in MagnesiumTop foods in Zinc
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Nutrition Facts

Serving Size 100g

Calories45
% Daily Value*
Total Fat 0.64G1%
Cholesterol 0MG0%
Sodium 872MG38%
Total Carbohydrate 9.1G3%
Dietary Fiber 0.50G2%
Total Sugars 0.65G
Protein 3.0G6%
Vitamin D 0UG0%
Calcium 150MG12%
Iron 2.2MG12%
Potassium 50.0MG1%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 170496.

View on USDA FoodData Central →