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 for selected serving | 45 kcal |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 9 grams |
| Default serving size ⓘ Serving sizes are mostly 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 | 8 mg |
Wakame calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 45 |
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
1080IU of 5,000IU
22%
Vitamin E:
3mg of 15mg
20%
Vitamin D:
0µg of 10µg
0%
Vitamin C:
9mg of 90mg
10%
Vitamin B1:
0.18mg of 1mg
15%
Vitamin B2:
0.69mg of 1mg
53%
Vitamin B3:
4.8mg of 16mg
30%
Vitamin B5:
2.1mg of 5mg
42%
Vitamin B6:
0.01mg of 1mg
0.46%
Folate:
588µg of 400µg
147%
Vitamin B12:
0µg of 2µg
0%
Choline:
42mg of 550mg
7.6%
Vitamin K:
16µg of 120µg
13%
Vitamin chart - relative view
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 6%
3 g of 50 g
3 g (6% of DV )
Fats:
Daily Value: 1%
0.6 g of 65 g
0.6 g (1% of DV )
Carbs:
Daily Value: 3%
9.1 g of 300 g
9.1 g (3% of DV )
Water:
Daily Value: 4%
80 g of 2,000 g
80 g (4% of DV )
Other:
7.2 g
7.2 g
Protein quality breakdown
Tryptophan:
105mg of 280mg
38%
Threonine:
495mg of 1,050mg
47%
Isoleucine:
261mg of 1,400mg
19%
Leucine:
771mg of 2,730mg
28%
Lysine:
336mg of 2,100mg
16%
Methionine:
189mg of 1,050mg
18%
Phenylalanine:
336mg of 1,750mg
19%
Valine:
627mg of 1,820mg
34%
Histidine:
45mg of 700mg
6.4%
Fat type information
Saturated Fat:
0.13 g
Monounsaturated Fat:
0.06 g
Polyunsaturated fat:
0.22 g
Fiber content ratio for Wakame
Sugar:
0.65 g
Fiber:
0.5 g
Other:
8 g
All nutrients for Wakame per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 45kcal | 2% | 89% |
Equal to Orange
|
| Protein | 3g | 7% | 71% |
1.1 times more than Broccoli
|
| Fats | 0.64g | 1% | 78% |
52 times less than Cheese
|
| Vitamin C | 3mg | 3% | 33% |
17.7 times less than Lemon
|
| Net carbs | 8.6g | N/A | 48% |
6.3 times less than Chocolate
|
| Carbs | 9.1g | 3% | 50% |
3.1 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 107mg | 25% | 14% |
1.3 times less than Almonds
|
| Calcium | 150mg | 15% | 15% |
1.2 times more than Milk
|
| Potassium | 50mg | 1% | 92% |
2.9 times less than Cucumber
|
| Iron | 2.2mg | 27% | 34% |
1.2 times less than Beef broiled
|
| 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 broiled
|
| Phosphorus | 80mg | 11% | 69% |
2.3 times less than Chicken meat
|
| Sodium | 872mg | 38% | 7% |
1.8 times more than White Bread
|
| Vitamin A | 18µg | 2% | 44% | |
| Vitamin E | 1mg | 7% | 46% |
1.5 times less than Kiwi
|
| Manganese | 1.4mg | 61% | 30% | |
| Selenium | 0.7µg | 1% | 86% | |
| 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 seeds
|
| 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 sprouts
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Choline | 14mg | 3% | 81% | |
| Saturated Fat | 0.13g | 1% | 80% |
45.3 times less than Beef broiled
|
| 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 broiled
|
| Isoleucine | 0.09mg | 0% | 91% |
10.5 times less than Salmon raw
|
| Leucine | 0.26mg | 0% | 88% |
9.5 times less than Tuna Bluefin
|
| 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*
0.98%
Total Fat
0.64g
0.59%
Saturated Fat 0.13g
0
Trans Fat
0g
0
Cholesterol 0mg
38%
Sodium 872mg
3%
Total Carbohydrate
9.1g
2%
Dietary Fiber
0.5g
Total Sugars 0g
Includes ? g Added Sugars
Protein
3g
Vitamin D
0mcg
0
Calcium
150mg
15%
Iron
2.2mg
27%
Potassium
50mg
1.5%
*
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
ⓘ
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
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ⓘ
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
Low in Sugars
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.