Wakame (raw) nutrition facts
Per 1 cup · 80 g
of a 2,000 cal day
- Protein2.4g22% of calories
- Carbs7.3g67% of calories
- Fat0.5g10% of calories
- ✓ Low calorie
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Wakame (raw) (1 cup, 80 g) has 36 calories, with 2.4 g of protein, 7.3 g of carbohydrates and 0.5 g of fat. Most of its energy comes from carbs (67% of calories). It is high in folate (b9) (39% DV), iron (22% DV) and magnesium (20% DV). Keep an eye on sodium, which provides 30% of the daily value.
High in
20%+ of the daily value
- Folate (B9)39%
- Iron22%
- Magnesium20%
- Copper25%
- Manganese49%
Good source of
10–19% of the daily value
- Riboflavin (B2)14%
- Pantothenic acid11%
- Calcium12%
Watch
20%+ of the daily value
- Sodium30%
Vitamins & minerals
Amounts for 1 cup (80 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 14 μg | 2% |
| Vitamin C | 2 mg | 3% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 5% |
| Vitamin K | 4 μg | 4% |
| Thiamine | 0 mg | 4% |
| Riboflavin (B2) | 0.2 mg | 14% |
| Niacin | 1 mg | 8% |
| Vitamin B6 | 0 mg | 0% |
| Folate (B9) | 157 μg | 39% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 11% |
| Choline | 11 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 120 mg | 12% |
| Iron | 2 mg | 22% |
| Potassium | 40 mg | 1% |
| Magnesium | 86 mg | 20% |
| Phosphorus | 64 mg | 9% |
| Zinc | 0.3 mg | 3% |
| Copper | 0.2 mg | 25% |
| Manganese | 1 mg | 49% |
| Selenium | 1 μg | 1% |
Full breakdown · 31 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.1 g | — |
| Beta carotene | 173 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0.1 g | — |
| Glutamic acid | 0.2 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0 g | — |
| Isoleucine | 0.1 g | — |
| Leucine | 0.2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 0 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 0.2 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0 g | — |
| Valine | 0.2 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Burning 36 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 7minWalking (3.5 mph)
- 4minCycling (moderate)
- 3minRunning (6 mph)
- 5minSwimming laps
Common questions
How many calories are in Wakame (raw)?
One serving of Wakame (raw) (1 cup) has 36 calories, which works out to 45 calories per 100 g. That is about 1.8% of a 2,000-calorie day.
Is Wakame (raw) high in protein?
Not especially. It has 2.4 g of protein per serving, and protein supplies 22% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Wakame (raw) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 67% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Wakame (raw)?
698 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Wakame (raw)?
0.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
