Seaweed (Wakame) Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 53

% Daily Value *

Total Fat 1g %0

Saturated Fat 0g %0

Trans Fat 0g

Cholesterol 0mg %0

Sodium 872mg %58

Total Carbohydrate 9g %3

Dietary Fiber 0g %1

Total Sugars 1g

Protein 3g

Vitamin D 0.0IU %0

Calcium 150.0mg %11

Iron 2.2mg %12

Potassium 50mg %1

Phosphorus 80.0mg %8

* The % Daily Value (DV) 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.

Vitamins in seaweed (wakame)

Vitamin D 0.0IU %0

Vitamin B12 0.0µg %0

Vitamin B6 0.0mg %0

Choline, total 13.9mg %3

Vitamin C 3.0mg %3

Vitamin K 5.3µg %4

Vitamin B1 (Thiamin) 0.1mg %5

Vitamin E 1.0mg %7

Vitamin B3 (Niacin) 1.6mg %10

Vitamin A 360.0IU %12

Vitamin B5 (Pantothenic acid) 0.7mg %14

Vitamin B2 (Riboflavin) 0.2mg %18

Minerals in seaweed (wakame)

Selenium 0.7µg %1

Potassium 50.0mg %1

Zinc 0.4mg %3

Phosphorus 80.0mg %8

Calcium 150.0mg %12

Iron 2.2mg %12

Magnesium 107.0mg %25

Copper 0.3mg %32

Sodium 872.0mg %58

Manganese 1.4mg %61

Amino Acids in seaweed (wakame)

Histidine 0.0g %2

Lysine 0.1g %5

Tyrosine 0.0g %5

Isoleucine 0.1g %6

Methionine 0.1g %8

Leucine 0.3g %9

Cystine 0.0g %9

Valine 0.2g %11

Tryptophan 0.0g %12

Phenylalanine 0.1g %12

Threonine 0.2g %15

Fatty Acids in seaweed (wakame)

DHA 0.00g %0

DPA 0.00g %0

Omega-3 0.19g %12

EPA 0.19g %62

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of seaweed (wakame) is 0.0/100 which makes it a low quality carbohydrate food.


Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Seaweed (Wakame) has an incomplete source of protein.

amino acid mg/kg of BW mg/g of protein
Histidine 15 5
Lysine 45 37
Isoleucine 30 29
Leucine 59 86
Valine 39 70
Tryptophan 6 12
Threonine 23 55
Met+Cys 22 30
Phe+Tyr 30 54

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in seaweed (wakame) is 2.1 which makes it a low P:E food.

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Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of seaweed (wakame) is 0.5 which makes it a low energy density food.

low ED
high ED
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How nutritious is this food?

Micronutrients in seaweed (wakame) as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that seaweed (wakame) is lacking.

Nutrient Density Score for seaweed (wakame) is 40/100 good).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score


Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for seaweed (wakame)

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 0.05 <4
Zinc:Copper 1.34 <12
Potassium:Sodium 0.06 >2
Caclcium:Magnesium 1.40 <2
Iron:Copper 7.75 <15
Calcium:Phosphorus 1.88 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety 58%

low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is insulinogenic with high insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

76% of insulinogenic calories