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Wakame nutrition, glycemic index, calories, and serving size

Seaweed, wakame, raw
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Wakame

Wakame
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
(-)
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)
Calories
45
93% Sodium
86% Magnesium
85% Calcium
81% Folate
78% Folate, food
Explanation: The given food contains more Sodium than 93% of foods. Note that this food itself is richer in Sodium than it is in any other nutrient. Similarly, it is relatively rich in Magnesium, Calcium, Folate, and Folate, food.

Check out similar food or compare with current

Macronutrients chart

4% 10% 80% 8%
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

NEW NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 45
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
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
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details
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
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Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
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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 Sodium
limit break
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Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
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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

Wakame nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 45% 82% 77% 35% 5% 114% 11% 95% 183% 4% 8%
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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
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%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 38% 48% 19% 29% 16% 18% 20% 35% 7%
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

0.13% 0.058% 0.218%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g

Fiber content ratio for Wakame

0.65% 0.5% 7.99%
Sugar: 0.65 g
Fiber: 0.5 g
Other: 7.99 g

All nutrients for Wakame per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 7% 71% 3.03g 1.1 times more than Broccoli
Fats 1% 78% 0.64g 52 times less than Cheese
Carbs 3% 50% 9.14g 3.1 times less than Rice
Calories 2% 89% 45kcal Equal to Orange
Sugar 0% 69% 0.65g 13.8 times less than Coca-Cola
Fiber 2% 56% 0.5g 4.8 times less than Orange
Calcium 15% 15% 150mg 1.2 times more than Milk
Iron 27% 34% 2.18mg 1.2 times less than Beef
Magnesium 25% 14% 107mg 1.3 times less than Almond
Phosphorus 11% 69% 80mg 2.3 times less than Chicken meat
Potassium 1% 92% 50mg 2.9 times less than Cucumber
Sodium 38% 7% 872mg 1.8 times more than White Bread
Zinc 3% 76% 0.38mg 16.6 times less than Beef
Copper 32% 26% 0.28mg 2 times more than Shiitake
Vitamin E 7% 46% 1mg 1.5 times less than Kiwifruit
Vitamin D 0% 100% 0µg N/A
Vitamin C 3% 33% 3mg 17.7 times less than Lemon
Vitamin B1 5% 67% 0.06mg 4.4 times less than Pea
Vitamin B2 18% 38% 0.23mg 1.8 times more than Avocado
Vitamin B3 10% 62% 1.6mg 6 times less than Turkey meat
Vitamin B5 14% 46% 0.7mg 1.6 times less than Sunflower seed
Vitamin B6 0% 95% 0mg 59.5 times less than Oat
Folate 49% 19% 196µg 3.2 times more than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Vitamin K 4% 55% 5.3µg 19.2 times less than Broccoli
Tryptophan 0% 89% 0.04mg 8.7 times less than Chicken meat
Threonine 0% 85% 0.17mg 4.4 times less than Beef
Isoleucine 0% 91% 0.09mg 10.5 times less than Salmon
Leucine 0% 88% 0.26mg 9.5 times less than Tuna
Lysine 0% 90% 0.11mg 4 times less than Tofu
Methionine 0% 87% 0.06mg 1.5 times less than Quinoa
Phenylalanine 0% 90% 0.11mg 6 times less than Egg
Valine 0% 86% 0.21mg 9.7 times less than Soybean
Histidine 0% 96% 0.02mg 49.9 times less than Turkey meat
Cholesterol 0% 100% 0mg N/A
Trans Fat 0% 100% 0g N/A
Saturated Fat 1% 80% 0.13g 45.3 times less than Beef
Monounsaturated Fat 0% 84% 0.06g 168.9 times less than Avocado
Polyunsaturated fat 0% 77% 0.22g 216.4 times less than Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.
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