Wakame
What it is
Wakame is an edible seaweed used in soups, salads, and other foods. This reference specifically describes raw wakame.
What it does
For the named reference food, USDA lists 45 kcal, 9.14 g carbohydrate and 0.5 g fiber per 100 g edible portion. The table gives additional nutrients for that same food form. These figures describe composition, not an effect on a disease or a recommended serving.
Research context and ingredient forms
Reference food: Seaweed, wakame, raw. These are historical SR Legacy data from the April 2018 release, published in FoodData Central in 2019. A different variety, preparation, water content, or commercial recipe can change the result. For a matching food, a portion estimate scales each value by edible portion grams divided by 100.
Using this information
Dried wakame and a rehydrated portion have different water contents. This table contains no iodine measurement and should not be used to estimate an iodine dose.
Food sources and composition
| Nutrient | Amount and serving basis | Food and source |
|---|---|---|
| Energy | 45 kcal per 100 g edible portion | Seaweed, wakame, raw; Seaweed, wakame, raw SR Legacy April 2018; FDC published 2019-04-01 |
| Protein | 3.03 g per 100 g edible portion | Seaweed, wakame, raw; Seaweed, wakame, raw SR Legacy April 2018; FDC published 2019-04-01 |
| Total lipid (fat) | 0.64 g per 100 g edible portion | Seaweed, wakame, raw; Seaweed, wakame, raw SR Legacy April 2018; FDC published 2019-04-01 |
| Carbohydrate, by difference | 9.14 g per 100 g edible portion | Seaweed, wakame, raw; Seaweed, wakame, raw SR Legacy April 2018; FDC published 2019-04-01 |
| Fiber, total dietary | 0.5 g per 100 g edible portion | Seaweed, wakame, raw; Seaweed, wakame, raw SR Legacy April 2018; FDC published 2019-04-01 |
| Calcium, Ca | 150 mg per 100 g edible portion | Seaweed, wakame, raw; Seaweed, wakame, raw SR Legacy April 2018; FDC published 2019-04-01 |
| Iron, Fe | 2.18 mg per 100 g edible portion | Seaweed, wakame, raw; Seaweed, wakame, raw SR Legacy April 2018; FDC published 2019-04-01 |
| Magnesium, Mg | 107 mg per 100 g edible portion | Seaweed, wakame, raw; Seaweed, wakame, raw SR Legacy April 2018; FDC published 2019-04-01 |
| Potassium, K | 50 mg per 100 g edible portion | Seaweed, wakame, raw; Seaweed, wakame, raw SR Legacy April 2018; FDC published 2019-04-01 |
| Vitamin C, total ascorbic acid | 3 mg per 100 g edible portion | Seaweed, wakame, raw; Seaweed, wakame, raw SR Legacy April 2018; FDC published 2019-04-01 |
Scientific Research & References
- Seaweed, wakame, raw
2019 · USDA Agricultural Research Service
Limitations: Historical food/preparation-specific composition. Values can be analytical, calculated or imputed; not a current brand label or clinical-outcome estimate.
Source assessment recorded.
- USDA National Nutrient Database for Standard Reference, Legacy Release: Documentation
2018 · USDA Agricultural Research Service
Limitations: Historical dataset; values may be analytical, calculated, imputed, or assumed zero. Not clinical-outcome evidence.
Source assessment recorded.
Related dictionary entries
Products containing it
No label-specific product relationship has been reviewed for this entry.