Seaweed, wakame, raw
FDC ID: 170496
At a glance
Seaweed, wakame, raw is a low-calorie food in the Vegetables and Vegetable Products category, providing 45 kcal per 100g. Each 100g supplies 3.0g of protein, 0.6g of fat, 9.1g of carbohydrates. It is an especially good source of manganese (61% of the Daily Value), folate (49% of the Daily Value), sodium (38% of the Daily Value). All values are per 100g and based on USDA FoodData Central public-domain data.
Energy
45
kcal
Protein
3.0
g
Total Fat
0.6
g
Total Carbohydrate
9.1
g
Dietary Fiber
0.5
g
Nutrition profile of Seaweed, wakame, raw
Seaweed, wakame, raw provides about 45 kcal per 100g, a low energy density.
Key nutrients and what they do
- Manganese 61%supports bone formation and enzymes in carbohydrate/fat metabolism
- Folate 49%supports cell division, DNA synthesis and red blood cell formation
- Copper 32%aids iron use and the formation of red blood cells and collagen
- Magnesium 26%supports hundreds of enzyme reactions, energy metabolism and muscle function
※ % daily value is per 100g against adult reference intakes.
Who it suits
- ✓people managing weight who still want nutrient density
- ✓people who are pregnant or planning pregnancy
- ✓people focused on energy metabolism and muscle condition
Things to keep in mind
- !Sodium is high — about 2.2g of salt equivalent per 100g. Watch portions if you are reducing salt.
This overview is general information based on public nutrition data and is not intended for diagnosis or treatment. Disclaimer
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Nutrition by Serving Size
| Nutrient | Per 100g | 1 oz (28g) |
|---|---|---|
| Calories | 45 kcal | 13 kcal |
| Protein | 3.0 g | 0.9 g |
| Fat | 0.6 g | 0.2 g |
| Carbs | 9.1 g | 2.6 g |
| Fiber | 0.5 g | 0.1 g |
Serving values are converted from the per-100g data (1 oz = 28.35g). Actual portion weights vary.
Daily Value Radar(% of FDA Daily Value)
Nutrient Rankings(top 15 by % Daily Value)
Explore Vegetables and Vegetable Products Rankings
Full Nutrition Facts(per 100g)
| Nutrient | Amount | % Daily Value | Notes |
|---|---|---|---|
| Energy | 45 kcal | 2.3% | |
| Water | 79.99 g | — | |
| Protein | 3.03 g | 6.1% | |
| Cholesterol | 0 mg | 0.0% | |
| Total Fat | 0.64 g | 0.8% | |
| Total Carbohydrate | 9.14 g | 3.3% | |
| Dietary Fiber | 0.50 g | 1.8% | |
| Sodium | 872 mg | 37.9% | |
| Potassium | 50 mg | 1.1% | |
| Calcium | 150 mg | 11.5% | |
| Magnesium | 107 mg | 25.5% | |
| Phosphorus | 80 mg | 6.4% | |
| Iron | 2.18 mg | 12.1% | |
| Zinc | 0.38 mg | 3.5% | |
| Copper | 0.28 mg | 31.6% | |
| Manganese | 1.40 mg | 60.9% | |
| Selenium | 0.70 μg | 1.3% | |
| Retinol | 0 μg | — | |
| Vitamin A | 18 μgRAE | 2.0% | |
| Vitamin D | 0 μg | 0.0% | |
| Vitamin E | 1 mg | 6.7% | |
| Thiamin | 0.06 mg | 5.0% | |
| Riboflavin | 0.23 mg | 17.7% | |
| Niacin | 1.60 mg | 10.0% | |
| Vitamin B6 | 0.00 mg | 0.1% | |
| Vitamin B12 | 0 μg | 0.0% | |
| Folate | 196 μg | 49.0% | |
| Pantothenic Acid | 0 mg | 0.0% | |
| Vitamin C | 5.30 mg | 5.9% |
Frequently Asked Questions
How many calories does 100g of Seaweed, wakame, raw have?
Seaweed, wakame, raw has 45 kcal (calories) per 100g.
How much protein, fat, and carbs are in Seaweed, wakame, raw?
Per 100g, Seaweed, wakame, raw provides 3.0g protein, 0.6g fat, 9.1g carbohydrates.
What nutrients is Seaweed, wakame, raw high in?
Per 100g, Seaweed, wakame, raw is a notable source of Manganese (about 61% of the Daily Value), Folate (about 49% of the Daily Value), Copper (about 32% of the Daily Value).
Is Seaweed, wakame, raw high in sodium?
Seaweed, wakame, raw contains 872mg of sodium per 100g. The FDA Daily Value for sodium is 2,300mg, so portion size matters if you are watching salt intake.
Is Seaweed, wakame, raw low in calories?
Yes — Seaweed, wakame, raw has 45 kcal per 100g, while still providing Manganese (about 61% of the Daily Value).
What is the source of this nutrition data for Seaweed, wakame, raw?
These per-100g values come from USDA FoodData Central (public domain).
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Data Source
This data is sourced from USDA FoodData Central (Public Domain).
USDA FoodData Central (Public Domain)