Seaweed, cooked, no added fat: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Rehydrated and gently cooked seaweed, offering a unique oceanic flavor and a tender, slightly chewy texture, a nutritious addition to various dishes. --- 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 cup water or vegetable broth for cooking - Salt to taste (optional) 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. Place rehydrated seaweed and 1 cup water or broth in a saucepan. Bring to a simmer over medium heat. 3. Cook for 5-10 minutes, or until tender. Drain any excess liquid. 4. Season with salt if desired before serving.
Per 100g reference serving, Seaweed, cooked, no added fat provides 41 kcal of energy, 3.51g protein (28% of calories), 7.94g total carbohydrates (63% of calories, including 0.7g dietary fiber and 0.58g sugars), and 0.49g total fat (9% of calories).
Vitamins Profile in Seaweed, cooked, no added fat (Per 100g)
Track how Seaweed, cooked, no added fat 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) | 12.8 mg | 14.2% DV |
| Vitamin A (RAE) | 90 µg | 10% DV |
| Vitamin E (Alpha-Tocopherol) | 0.96 mg | 6.4% DV |
| Vitamin K (Phylloquinone) | 25.1 µg | 20.9% DV |
| Vitamin B1 (Thiamin) | 0.062 mg | 5.2% DV |
| Vitamin B2 (Riboflavin) | 0.262 mg | 20.2% DV |
| Vitamin B3 (Niacin) | 1.12 mg | 7% DV |
| Vitamin B6 (Pyridoxine) | 0.049 mg | 2.9% DV |
| Total Folate (Vitamin B9) | 148 µg | 37% DV |
| Folate (Dietary Folate Equivalents) | 148 µg | 37% DV |
| Natural Food Folate | 148 µg | 37% DV |
| Choline | 12.4 mg | 2.3% DV |
| Beta-Carotene | 1079 µg | 30% DV |
Minerals & Electrolytes in Seaweed, cooked, no added fat (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) | 2.28 mg | 12.7% DV |
| Calcium (Ca) | 129 mg | 9.9% DV |
| Magnesium (Mg) | 77 mg | 18.3% DV |
| Potassium (K) | 165 mg | 3.5% DV |
| Zinc (Zn) | 0.89 mg | 8.1% DV |
| Selenium (Se) | 0.7 µg | 1.3% DV |
| Phosphorus (P) | 60 mg | 4.8% DV |
| Copper (Cu) | 0.226 mg | 25.1% DV |
| Sodium (Na) | 384 mg | 16.7% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.09 g | 18% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.002 g | 0.1% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.011 g | 0.1% DV |
| Monounsaturated Fat (MUFA) | 0.06 g | 0.2% DV |
| Polyunsaturated Fat (PUFA) | 0.125 g | 0.6% DV |
| Saturated Fat (SFA) | 0.146 g | 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, no added fat contains 41 calories (kcal), 3.51g of protein, 7.94g of carbohydrates (0.7g fiber, 0.58g total sugars), and 0.49g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Seaweed, cooked, no added fat has an estimated food pH of 8 and a Potential Renal Acid Load (PRAL) score of -3.2 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Seaweed, cooked, no added fat: 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, no added fat by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.