Vegetables • Deep Nutrition Analytics
Seaweed, wakame, raw
Delivering 45 kcal per 100 grams, Seaweed, wakame, raw functions as a vegetables with carbohydrates (9.1g) driving its core energy contribution. It serves as a rich source of Manganese, offering 61% of your recommended daily allowance (1.4 mg). With a remarkably low energy density (0.5 kcal/g), it offers exceptional micronutrient yield per calorie.
- Protein
- 3 g
- Carbohydrates
- 9.1 g
- Fat
- 0.6 g
- Fiber
- 0.5 g
Produce Profile: Hydration & Micronutrients
Seaweed, wakame, raw provides natural botanical nutrition with 45 calories per 100g. Providing 0.5g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Magnesium Support
Offers 107 mg of magnesium, an enzymatic cofactor involved in over 300 biochemical reactions including ATP energy synthesis.
Nutrient Density Payload
Contains 4 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total Sugars | 0.7 g |
| Carbohydrate, by difference | 9.1 g |
| Energy | 188 kJ |
| Energy | 45 kcal |
| Protein | 3 g |
| Fiber, total dietary | 0.5 g |
| Total lipid (fat) | 0.6 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 1.4 mg |
| Sodium | 872 mg |
| Copper | 0.3 mg |
| Magnesium | 107 mg |
| Iron | 2.2 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 1 mg |
| Vitamin A, RAE | 18 µg |
| Vitamin A, IU | 360 IU |
| Vitamin K (phylloquinone) | 5.3 µg |
| Vitamin C, total ascorbic acid | 3 mg |
| Vitamin B-6 | 0 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 2.2 mg |
| Magnesium, Mg | 107 mg |
| Phosphorus, P | 80 mg |
| Sodium, Na | 872 mg |
| Copper, Cu | 0.3 mg |
| Manganese, Mn | 1.4 mg |
| Calcium, Ca | 150 mg |
| Potassium, K | 50 mg |
| Zinc, Zn | 0.4 mg |
| Selenium, Se | 0.7 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Carotene, beta | 216 µg |
| Folate, food | 196 µg |
| Choline, total | 13.9 mg |
| Folate, DFE | 196 µg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.2 mg |
| Folate, total | 196 µg |
| Fatty acids, total saturated | 0.1 g |
| SFA 14:0 | 0 g |
| MUFA 16:1 | 0 g |
| PUFA 20:5 n-3 (EPA) | 0.2 g |
| Tryptophan | 0 g |
| Threonine | 0.2 g |
| Methionine | 0.1 g |
| Phenylalanine | 0.1 g |
| Tyrosine | 0 g |
| Alanine | 0.1 g |
| Glutamic acid | 0.2 g |
| Glycine | 0.1 g |
| Proline | 0.1 g |
| Ash | 7.2 g |
| Water | 80 g |
| Isoleucine | 0.1 g |
| Leucine | 0.3 g |
| Lysine | 0.1 g |
| Cystine | 0 g |
| Valine | 0.2 g |
| Arginine | 0.1 g |
| Histidine | 0 g |
| Aspartic acid | 0.2 g |
| Serine | 0.1 g |
| Niacin | 1.6 mg |
| Pantothenic acid | 0.7 mg |
| MUFA 20:1 | 0 g |
| SFA 16:0 | 0.1 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0 g |
| PUFA 18:2 | 0 g |
| PUFA 18:3 | 0 g |
| PUFA 20:4 | 0 g |
| Fatty acids, total monounsaturated | 0.1 g |
| Fatty acids, total polyunsaturated | 0.2 g |
Serving calculator
Common serving sizes
- tbsp (1/8 cup)10 g
Compare Seaweed, wakame, raw with Category Peers
Seaweed, wakame, raw vs Peas and onions, frozen, cooked, boiled, drained, with salt
Compared to Peas and onions, frozen, cooked, boiled, drained, with salt, Seaweed, wakame, raw has 6% more carbohydrates and 0% higher calories per 100g.
Peas and onions, frozen, cooked, boiled, drained, without salt vs Seaweed, wakame, raw
Compared to Peas and onions, frozen, cooked, boiled, drained, without salt, Seaweed, wakame, raw has 6% more carbohydrates and 0% lower calories per 100g.
Frequently Asked Questions
How many calories are in Seaweed, wakame, raw?
A standard 100-gram serving of Seaweed, wakame, raw contains 45 calories (188 kJ), alongside 3g of protein, 9.1g of carbohydrates, and 0.6g of fat.
In common serving sizes:- 10g (tbsp (1/8 cup)): ~5 kcal
Is Seaweed, wakame, raw suitable for a keto or low-carb diet?
Moderately. With 8.6g of net carbs per 100g, Seaweed, wakame, raw can be incorporated into flexible low-carb diets, but must be strictly portion-controlled on ketogenic diets where daily net carb limits are typically 20–50 grams.
What are the main vitamins and minerals found in Seaweed, wakame, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Seaweed, wakame, raw are:
- Manganese: 1.4 mg (61% of your daily value)
- Sodium: 872 mg (38% of your daily value)
- Copper: 0.284 mg (32% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 170496).