Seaweed (wakame, raw) nutrition facts
Undaria spp.
100 grams of seaweed, wakame, raw contain 45 calories, 3 g of protein, 9.1 g of carbohydrates and 0.6 g of fat. It is an excellent source of manganese (61% DV), folate (49% DV), copper (32% DV) and magnesium (25% DV). Most of its calories (67%) come from carbs. It is high in sodium, with 872 mg per 100 g.
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calorie breakdown
Values shown for 100 g.
Rich in
- Manganese61%
- Folate49%
- Copper32%
- Magnesium25%
- Riboflavin (B2)18%
- Pantothenic acid (B5)14%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin D | 0 µg | 0% |
| Vitamin A | 18 µg | 2% |
| Vitamin C | 3 mg | 3% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 5.3 µg | 4% |
| Thiamin (B1) | 0.06 mg | 5% |
| Riboflavin (B2) | 0.23 mg | 18% |
| Niacin (B3) | 1.6 mg | 10% |
| Pantothenic acid (B5) | 0.7 mg | 14% |
| Vitamin B6 | 0 mg | 0% |
| Folate | 196 µg | 49% |
| Vitamin B12 | 0 µg | 0% |
| Choline | 13.9 mg | 3% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 150 mg | 12% |
| Iron | 2.18 mg | 12% |
| Potassium | 50 mg | 1% |
| Magnesium | 107 mg | 25% |
| Phosphorus | 80 mg | 6% |
| Zinc | 0.38 mg | 3% |
| Copper | 0.28 mg | 32% |
| Manganese | 1.4 mg | 61% |
| Selenium | 0.7 µg | 1% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 0.13 g | 1% |
| Trans fat | 0 g | - |
| Monounsaturated fat | 0.06 g | - |
| Polyunsaturated fat | 0.22 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 80 g | - |
| Caffeine | 0 mg | - |
| Alcohol | 0 g | - |
How it compares to other vegetables and vegetable products
| Per 100 g | Seaweed (wakame, raw) | Category average | Difference |
|---|---|---|---|
| Calories | 45 | 63.7 | -29% |
| Protein | 3.03 g | 2.82 g | +8% |
| Total carbohydrate | 9.14 g | 12.5 g | -27% |
| Total fat | 0.64 g | 1.01 g | -37% |
| Dietary fiber | 0.5 g | 3 g | -83% |
| Total sugars | 0.65 g | 3.34 g | -81% |
| Sodium | 872 mg | 157 mg | +455% |
Ask AI about Seaweed (wakame, raw)
Free, instant answers. Educational only, not medical advice.
Similar foods
Source: USDA FoodData Central, SR Legacy, FDC ID 170496. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.