Wakame, raw
Wakame, raw has 45 calories per 100 g, with 3 g protein, 9.1 g carbohydrates and 0.6 g fat. A typical portion (2 tbsp (1/8 cup), 10 g) has 5 calories.
45kcal · per 100 g188 kJ
- Protein3 g
- Carbs9.1 g
- Fat0.6 g
| Nutrient | Amount | % DV |
|---|---|---|
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.1 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 872 mg | 38% |
| Total carbohydrate | 9.1 g | 3% |
| Dietary fiber | 0.5 g | 2% |
| Total sugars | 0.7 g | |
| Protein | 3 g | 6% |
| Vitamin D | 0 µg | 0% |
| Calcium | 150 mg | 12% |
| Iron | 2.2 mg | 12% |
| Potassium | 50 mg | 1% |
| Magnesium | 107 mg | 25% |
| Vitamin A (RAE) | 18 µg | 2% |
| Vitamin C | 3 mg | 3% |
| Folate (DFE) | 196 µg | 49% |
| Vitamin B12 | 0 µg | 0% |
| Water | 80 g |
% Daily Value (% DV) is based on the FDA reference amounts for adults on a 2,000-calorie diet. Total sugars has no Daily Value. “—” means USDA does not report that nutrient for this food; it does not mean zero. Carbohydrate is total carbohydrate by difference and includes fiber.
Nutrition highlights
- High in folate and magnesium — 20% or more of the Daily Value per 100 g.
- A good source of iron and calcium (10–19% DV per 100 g).
- High in sodium (20% DV or more per 100 g) — worth watching if you're limiting it.
- Low in saturated fat and cholesterol (5% DV or less per 100 g).
- 6.7 g protein per 100 kcal.
- 8.6 g net carbs per 100 g (total carbohydrate minus 0.5 g fiber).
- Sugars are 7% of its carbohydrate.
Uses FDA's %DV rule of thumb (5% or less is low, 20% or more is high), applied per 100 g rather than per serving.