seaweed
Wakame
Wakame is a seaweed. It is plant-derived, so it rules out no diet on its own.
Dried, cut · per 100 g
Cited against raw wakame. Dried wakame is several times as concentrated as these figures show; USDA publishes no dried-wakame record.
| Nutrient | Per 100 g |
|---|---|
| Energy | 45 kcal |
| Protein | 3 g |
| Carbohydrate | 9.1 g |
| of which sugars | 0.7 g |
| Fibre | 0.5 g |
| Fat | 0.6 g |
| of which saturates | 0.1 g |
| Monounsaturated fat | 0.1 g |
| Polyunsaturated fat | 0.2 g |
| Cholesterol | 0 mg |
| Sodium | 872 mg |
| Potassium | 50 mg |
| Calcium | 150 mg |
| Iron | 2.2 mg |
| Magnesium | 107 mg |
| Phosphorus | 80 mg |
| Zinc | 0.4 mg |
| Copper | 0.3 mg |
| Manganese | 1.4 mg |
| Selenium | 0.7 µg |
| Vitamin A | 18 µg |
| Vitamin C | 3 mg |
| Vitamin D | 0 µg |
| Vitamin E | 1 mg |
| Vitamin K | 5.3 µg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.2 mg |
| Niacin | 1.6 mg |
| Vitamin B6 | 0 mg |
| Folate | 196 µg |
| Vitamin B12 | 0 µg |
| Choline | 13.9 mg |
USDA FDC SR Legacy record 170496. USDA publishes only raw wakame, which is close to what dried wakame becomes once it has been soaked. Against the dry weight actually bought and measured, these figures understate the food by roughly a factor of ten; the quantity used in a soup is a few grams, so the effect on the totals is small but it is real.