Wakame nutrition: calories, carbs, GI, protein, fiber, fats
Seaweed, wakame, raw
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Wakame
| Calories ⓘ Calories per 100-gram serving | 45 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 8.64 grams |
| Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 2 tbsp (1/8 cup) (10 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | -1.3 (alkaline) |
Sodium ⓘHigher in Sodium content than 93% of foods
Magnesium ⓘHigher in Magnesium content than 86% of foods
Calcium ⓘHigher in Calcium content than 85% of foods
Folate ⓘHigher in Folate content than 81% of foods
Folate, food ⓘHigher in Folate, food content than 78% of foods
Wakame calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 45 |
Mineral coverage chart
Calcium:
150 mg of 1,000 mg
15%
Iron:
2.18 mg of 8 mg
27%
Magnesium:
107 mg of 420 mg
25%
Phosphorus:
80 mg of 700 mg
11%
Potassium:
50 mg of 3,400 mg
1%
Sodium:
872 mg of 2,300 mg
38%
Zinc:
0.38 mg of 11 mg
3%
Copper:
0.284 mg of 1 mg
32%
Manganese:
1.4 mg of 2 mg
61%
Selenium:
0.7 µg of 55 µg
1%
Choline:
13.9 mg of 550 mg
3%
Mineral chart - relative view
Sodium
872 mg
TOP 7%
Magnesium
107 mg
TOP 14%
Calcium
150 mg
TOP 15%
Copper
0.284 mg
TOP 26%
Manganese
1.4 mg
TOP 30%
Iron
2.18 mg
TOP 34%
Phosphorus
80 mg
TOP 69%
Zinc
0.38 mg
TOP 76%
Choline
13.9 mg
TOP 81%
Selenium
0.7 µg
TOP 86%
Potassium
50 mg
TOP 92%
Vitamin coverage chart
Vitamin A:
360 IU of 5,000 IU
7%
Vitamin E :
1 mg of 15 mg
7%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
3 mg of 90 mg
3%
Vitamin B1:
0.06 mg of 1 mg
5%
Vitamin B2:
0.23 mg of 1 mg
18%
Vitamin B3:
1.6 mg of 16 mg
10%
Vitamin B5:
0.697 mg of 5 mg
14%
Vitamin B6:
0.002 mg of 1 mg
0%
Folate:
196 µg of 400 µg
49%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
5.3 µg of 120 µg
4%
Vitamin chart - relative view
Folate
196 µg
TOP 19%
Vitamin A
360 IU
TOP 27%
Vitamin C
3 mg
TOP 33%
Vitamin B2
0.23 mg
TOP 38%
Vitamin B5
0.697 mg
TOP 46%
Vitamin E
1 mg
TOP 46%
Vitamin K
5.3 µg
TOP 55%
Vitamin B3
1.6 mg
TOP 62%
Vitamin B1
0.06 mg
TOP 67%
Vitamin B6
0.002 mg
TOP 95%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 6%
3.03 g of 50 g
6%
Fats:
Daily Value: 1%
0.64 g of 65 g
1%
Carbs:
Daily Value: 3%
9.14 g of 300 g
3%
Water:
Daily Value: 4%
79.99 g of 2,000 g
4%
Other:
7.2 g
Protein quality breakdown
Tryptophan:
35 mg of 280 mg
13%
Threonine:
165 mg of 1,050 mg
16%
Isoleucine:
87 mg of 1,400 mg
6%
Leucine:
257 mg of 2,730 mg
9%
Lysine:
112 mg of 2,100 mg
5%
Methionine:
63 mg of 1,050 mg
6%
Phenylalanine:
112 mg of 1,750 mg
6%
Valine:
209 mg of 1,820 mg
11%
Histidine:
15 mg of 700 mg
2%
Fat type information
Saturated Fat:
0.13 g
Monounsaturated Fat:
0.058 g
Polyunsaturated fat:
0.218 g
Fiber content ratio for Wakame
Sugar:
0.65 g
Fiber:
0.5 g
Other:
7.99 g
All nutrients for Wakame per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 45kcal | 2% | 89% |
Equal to Orange
|
| Protein | 3.03g | 7% | 71% |
1.1 times more than Broccoli
|
| Fats | 0.64g | 1% | 78% |
52 times less than Cheddar Cheese
|
| Vitamin C | 3mg | 3% | 33% |
17.7 times less than Lemon
|
| Net carbs | 8.64g | N/A | 48% |
6.3 times less than Chocolate
|
| Carbs | 9.14g | 3% | 50% |
3.1 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 2.18mg | 27% | 34% |
1.2 times less than Beef
|
| Calcium | 150mg | 15% | 15% |
1.2 times more than Milk
|
| Potassium | 50mg | 1% | 92% |
2.9 times less than Cucumber
|
| Magnesium | 107mg | 25% | 14% |
1.3 times less than Almond
|
| Sugar | 0.65g | N/A | 69% |
13.8 times less than Coca-Cola
|
| Fiber | 0.5g | 2% | 56% |
4.8 times less than Orange
|
| Copper | 0.28mg | 32% | 26% |
2 times more than Shiitake
|
| Zinc | 0.38mg | 3% | 76% |
16.6 times less than Beef
|
| Phosphorus | 80mg | 11% | 69% |
2.3 times less than Chicken meat
|
| Sodium | 872mg | 38% | 7% |
1.8 times more than White Bread
|
| Vitamin A | 360IU | 7% | 27% |
46.4 times less than Carrot
|
| Vitamin A RAE | 18µg | 2% | 44% | |
| Vitamin E | 1mg | 7% | 46% |
1.5 times less than Kiwifruit
|
| Selenium | 0.7µg | 1% | 86% | |
| Manganese | 1.4mg | 61% | 30% | |
| Vitamin B1 | 0.06mg | 5% | 67% |
4.4 times less than Pea raw
|
| Vitamin B2 | 0.23mg | 18% | 38% |
1.8 times more than Avocado
|
| Vitamin B3 | 1.6mg | 10% | 62% |
6 times less than Turkey meat
|
| Vitamin B5 | 0.7mg | 14% | 46% |
1.6 times less than Sunflower seed
|
| Vitamin B6 | 0mg | 0% | 95% |
59.5 times less than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 5.3µg | 4% | 55% |
19.2 times less than Broccoli
|
| Folate | 196µg | 49% | 19% |
3.2 times more than Brussels sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 0.13g | 1% | 80% |
45.3 times less than Beef
|
| Monounsaturated Fat | 0.06g | N/A | 84% |
168.9 times less than Avocado
|
| Polyunsaturated fat | 0.22g | N/A | 77% |
216.4 times less than Walnut
|
| Tryptophan | 0.04mg | 0% | 89% |
8.7 times less than Chicken meat
|
| Threonine | 0.17mg | 0% | 85% |
4.4 times less than Beef
|
| Isoleucine | 0.09mg | 0% | 91% |
10.5 times less than Salmon raw
|
| Leucine | 0.26mg | 0% | 88% |
9.5 times less than Tuna
|
| Lysine | 0.11mg | 0% | 90% |
4 times less than Tofu
|
| Methionine | 0.06mg | 0% | 87% |
1.5 times less than Quinoa
|
| Phenylalanine | 0.11mg | 0% | 90% |
6 times less than Egg
|
| Valine | 0.21mg | 0% | 86% |
9.7 times less than Soybean raw
|
| Histidine | 0.02mg | 0% | 96% |
49.9 times less than Turkey meat
|
| Omega-3 - EPA | 0.19g | N/A | 33% |
3.7 times less than Salmon
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 45
% Daily Value*
2%
Total Fat
1g
0%
Saturated Fat 0g
0%
Cholesterol 0mg
38%
Sodium 872mg
3%
Total Carbohydrate
9g
4%
Dietary Fiber
1g
Total Sugars g
Includes ? g Added Sugars
Protein
3g
Vitamin D
0mcg
0%
Calcium
150mg
15%
Iron
2mg
25%
Potassium
50mg
1%
*
The % Daily Value (DV) 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.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Wakame nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.