Seaweed, wakame, raw
* The % Daily Value 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.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 3 MG | 3% | |
| Thiamin | 0.1 MG | 5% | |
| Riboflavin | 0.2 MG | 18% | |
| Niacin | 1.6 MG | 10% | |
| Pantothenic acid | 0.7 MG | 14% | |
| Vitamin B-6 | 0.0 MG | 0% | |
| Folate, total | 196 UG | 49% | |
| Choline, total | 13.9 MG | 3% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 18 UG | 2% | |
| Vitamin E (alpha-tocopherol) | 1 MG | 7% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 5.3 UG | 4% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 150 MG | 12% | |
| Iron, Fe | 2.2 MG | 12% | |
| Magnesium, Mg | 107 MG | 25% | |
| Phosphorus, P | 80 MG | 6% | |
| Potassium, K | 50 MG | 1% | |
| Sodium, Na | 872 MG | 38% | |
| Zinc, Zn | 0.4 MG | 3% | |
| Copper, Cu | 0.3 MG | 32% | |
| Manganese, Mn | 1.4 MG | 61% | |
| Selenium, Se | 0.7 UG | 1% |
Nutrition Highlights
- Very low in calories (45 kcal per 100g), suitable for weight management.
- Very low in fat (0.6g per 100g).
- Good source of Magnesium, Mg (25% DV).
- Good source of Sodium, Na (38% DV).
- Good source of Copper, Cu (32% DV).
- Rich source of Manganese, Mn (61% of Daily Value per 100g).
About Seaweed, wakame, raw
This sea vegetable is a nutrient-dense, low-calorie food harvested from ocean waters. It contains a remarkable concentration of minerals, particularly iodine, which is essential for thyroid function. The raw form offers high levels of calcium, magnesium, and iron, along with vitamins A, C, E, and K. Its impressive mineral profile includes manganese, copper, and folate, making it a valuable addition to a balanced diet. The low fat content and moderate protein make it an excellent choice for those monitoring their caloric intake.
In culinary applications, this versatile ingredient is most commonly found in Japanese cuisine, particularly in miso soup and seaweed salads. Before use, it typically requires soaking to rehydrate and expand to several times its dried size. The tender, slightly sweet flavor makes it suitable for both cold and hot preparations. It can be added to stir-fries, incorporated into grain bowls, or used as a wrap for sushi and other fillings. Many health-conscious cooks also blend it into smoothies or sprinkle it over rice dishes for added nutrition. When using it raw, it's important to source from reputable suppliers to ensure proper harvesting and handling practices.
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