Seaweed, cooked, fat added: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Rehydrated and cooked seaweed, enhanced with a touch of fat, which can deepen its savory notes and improve its texture, making it a flavorful side or ingredient. --- RECIPE --- Servings: 2 Prep Time: 20 minutes (includes soaking) Ingredients: - 1/4 cup dried seaweed (e.g., wakame, kombu) - 2 cups water for soaking - 1 tablespoon cooking oil - 1 clove garlic, minced (optional) - 1/2 teaspoon soy sauce (optional) - Salt to taste Instructions: 1. Place dried seaweed in a bowl and cover with 2 cups of water. Let soak for 10-15 minutes until fully rehydrated and softened. Drain well. 2. Heat cooking oil in a skillet over medium heat. Add minced garlic (if using) and cook for 30 seconds. 3. Add rehydrated seaweed and sauté for 5-8 minutes, or until tender. Stir in soy sauce (if using). 4. Season with salt to taste before serving.
Per 100g reference serving, Seaweed, cooked, fat added provides 63 kcal of energy, 3.41g protein (19% of calories), 7.71g total carbohydrates (43% of calories, including 0.7g dietary fiber and 0.57g sugars), and 3.06g total fat (38% of calories).
Vitamins Profile in Seaweed, cooked, fat added (Per 100g)
Track how Seaweed, cooked, fat added contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 12.4 mg | 13.8% DV |
| Vitamin A (RAE) | 99 µg | 11% DV |
| Vitamin E (Alpha-Tocopherol) | 1.31 mg | 8.7% DV |
| Vitamin K (Phylloquinone) | 26.5 µg | 22.1% DV |
| Vitamin B1 (Thiamin) | 0.061 mg | 5.1% DV |
| Vitamin B2 (Riboflavin) | 0.254 mg | 19.5% DV |
| Vitamin B3 (Niacin) | 1.09 mg | 6.8% DV |
| Vitamin B6 (Pyridoxine) | 0.064 mg | 3.8% DV |
| Total Folate (Vitamin B9) | 144 µg | 36% DV |
| Folate (Dietary Folate Equivalents) | 144 µg | 36% DV |
| Natural Food Folate | 144 µg | 36% DV |
| Choline | 12.2 mg | 2.2% DV |
| Preformed Retinol | 11 µg | 1.2% DV |
| Beta-Carotene | 1052 µg | 29.2% DV |
Minerals & Electrolytes in Seaweed, cooked, fat added (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 2.21 mg | 12.3% DV |
| Calcium (Ca) | 126 mg | 9.7% DV |
| Magnesium (Mg) | 74 mg | 17.6% DV |
| Potassium (K) | 161 mg | 3.4% DV |
| Zinc (Zn) | 0.86 mg | 7.8% DV |
| Selenium (Se) | 0.7 µg | 1.3% DV |
| Phosphorus (P) | 59 mg | 4.7% DV |
| Copper (Cu) | 0.219 mg | 24.3% DV |
| Sodium (Na) | 382 mg | 16.6% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.088 g | 17.6% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.084 g | 5.2% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.668 g | 4.8% DV |
| Monounsaturated Fat (MUFA) | 0.973 g | 3.2% DV |
| Polyunsaturated Fat (PUFA) | 0.861 g | 4.3% DV |
| Saturated Fat (SFA) | 0.816 g | 4.1% DV |
| Dietary Cholesterol | 2 mg | 0.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Seaweed, cooked, fat added contains 63 calories (kcal), 3.41g of protein, 7.71g of carbohydrates (0.7g fiber, 0.57g total sugars), and 3.06g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Seaweed, cooked, fat added has an estimated food pH of 8 and a Potential Renal Acid Load (PRAL) score of -3.09 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Seaweed, cooked, fat added: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Seaweed, cooked, fat added by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.