Wakame
A silky brown seaweed used in miso soup and Japanese salads.
Nutrition per 100 g
Standardised to 100 g of wakame for fair comparison. Typical serving: 10 g rehydrated — 5 kcal per 10 g serving.
| Nutrient | Per 100 g | Per serving (10 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 50 kcal | 5 kcal | 100 kcal |
| Protein | 3 g | 0.3 g | 6 g |
| Carbohydrate | 9 g | 0.9 g | 18 g |
| Fat | 1 g | 0.1 g | 2 g |
| Fibre | 1 g | 0.1 g | 2 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of wakame, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (10 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 18 µg | 1.8 µg | 2% |
| Vitamin C | 3 mg | 0.3 mg | 3% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 1 mg | 0.1 mg | 7% |
| Vitamin K | 5.3 µg | 0.53 µg | 4% |
| Thiamin | 0.06 mg | 0.006 mg | 5% |
| Riboflavin | 0.23 mg | 0.023 mg | 18% |
| Niacin | 1.6 mg | 0.16 mg | 10% |
| Vitamin B6 | 0.002 mg | 0 mg | <1% |
| Folate | 196 µg | 19.6 µg | 49% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.7 mg | 0.07 mg | 14% |
| Choline | 13.9 mg | 1.4 mg | 3% |
| Minerals | |||
| Calcium | 150 mg | 15 mg | 12% |
| Iron | 2.2 mg | 0.22 mg | 12% |
| Magnesium | 107 mg | 10.7 mg | 25% |
| Phosphorus | 80 mg | 8 mg | 6% |
| Potassium | 50 mg | 5 mg | 1% |
| Sodium | 872 mg | 87.2 mg | 38% |
| Zinc | 0.38 mg | 0.038 mg | 3% |
| Selenium | 0.7 µg | 0.07 µg | 1% |
| Copper | 0.28 mg | 0.028 mg | 31% |
| Manganese | 1.4 mg | 0.14 mg | 61% |
Source: USDA FoodData Central — Seaweed, wakame, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat wakame?
- Very high in iodine and magnesium for almost no calories.
- Rehydrates in minutes from dried.
How to include it
- Soak and add to miso soup.
- Dress with sesame, rice vinegar and ginger.
Things to consider
- Naturally high in sodium.
- People with thyroid conditions should moderate seaweed intake.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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