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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

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)
Oxalates ⓘ https://pubmed.ncbi.nlm.nih.gov/6464906 8mg
TOP 7% Sodium ⓘHigher in Sodium content than 93% of foods
TOP 14% Magnesium ⓘHigher in Magnesium content than 86% of foods
TOP 15% Calcium ⓘHigher in Calcium content than 85% of foods
TOP 19% Folate ⓘHigher in Folate content than 81% of foods
TOP 22% 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 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%

Macronutrients chart

4% 10% 78% 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

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

32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g

Fiber content ratio for Wakame

7% 5% 87%
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 OrangeOrange
Protein 3.03g 7% 71% 1.1 times more than BroccoliBroccoli
Fats 0.64g 1% 78% 52 times less than Cheddar CheeseCheddar Cheese
Vitamin C 3mg 3% 33% 17.7 times less than LemonLemon
Net carbs 8.64g N/A 48% 6.3 times less than ChocolateChocolate
Carbs 9.14g 3% 50% 3.1 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 2.18mg 27% 34% 1.2 times less than BeefBeef
Calcium 150mg 15% 15% 1.2 times more than MilkMilk
Potassium 50mg 1% 92% 2.9 times less than CucumberCucumber
Magnesium 107mg 25% 14% 1.3 times less than AlmondAlmond
Sugar 0.65g N/A 69% 13.8 times less than Coca-ColaCoca-Cola
Fiber 0.5g 2% 56% 4.8 times less than OrangeOrange
Copper 0.28mg 32% 26% 2 times more than ShiitakeShiitake
Zinc 0.38mg 3% 76% 16.6 times less than BeefBeef
Phosphorus 80mg 11% 69% 2.3 times less than Chicken meatChicken meat
Sodium 872mg 38% 7% 1.8 times more than White BreadWhite Bread
Vitamin A 360IU 7% 27% 46.4 times less than CarrotCarrot
Vitamin A RAE 18µg 2% 44%
Vitamin E 1mg 7% 46% 1.5 times less than KiwifruitKiwifruit
Selenium 0.7µg 1% 86%
Manganese 1.4mg 61% 30%
Vitamin B1 0.06mg 5% 67% 4.4 times less than Pea rawPea raw
Vitamin B2 0.23mg 18% 38% 1.8 times more than AvocadoAvocado
Vitamin B3 1.6mg 10% 62% 6 times less than Turkey meatTurkey meat
Vitamin B5 0.7mg 14% 46% 1.6 times less than Sunflower seedSunflower seed
Vitamin B6 0mg 0% 95% 59.5 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 5.3µg 4% 55% 19.2 times less than BroccoliBroccoli
Folate 196µg 49% 19% 3.2 times more than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.13g 1% 80% 45.3 times less than BeefBeef
Monounsaturated Fat 0.06g N/A 84% 168.9 times less than AvocadoAvocado
Polyunsaturated fat 0.22g N/A 77% 216.4 times less than WalnutWalnut
Tryptophan 0.04mg 0% 89% 8.7 times less than Chicken meatChicken meat
Threonine 0.17mg 0% 85% 4.4 times less than BeefBeef
Isoleucine 0.09mg 0% 91% 10.5 times less than Salmon rawSalmon raw
Leucine 0.26mg 0% 88% 9.5 times less than Tuna BluefinTuna Bluefin
Lysine 0.11mg 0% 90% 4 times less than TofuTofu
Methionine 0.06mg 0% 87% 1.5 times less than QuinoaQuinoa
Phenylalanine 0.11mg 0% 90% 6 times less than EggEgg
Valine 0.21mg 0% 86% 9.7 times less than Soybean rawSoybean raw
Histidine 0.02mg 0% 96% 49.9 times less than Turkey meatTurkey meat
Omega-3 - EPA 0.19g N/A 33% 3.7 times less than SalmonSalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current

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
ok
 ⓘ 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
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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
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.

  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.