Seaweed, wakame, raw: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Delicate and subtly sweet, raw wakame is a popular edible seaweed with a silky texture and a mild, briny flavor, often used in salads and miso soup.
Per 100g reference serving, Seaweed, wakame, raw provides 45 kcal of energy, 3.03g protein (22% of calories), 9.14g total carbohydrates (67% of calories, including 0.5g dietary fiber and 0.65g sugars), and 0.64g total fat (11% of calories).
Vitamins Profile in Seaweed, wakame, raw (Per 100g)
Track how Seaweed, wakame, raw 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) | 3 mg | 3.3% DV |
| Vitamin A (RAE) | 18 µg | 2% DV |
| Vitamin E (Alpha-Tocopherol) | 1 mg | 6.7% DV |
| Vitamin K (Phylloquinone) | 5.3 µg | 4.4% DV |
| Vitamin B1 (Thiamin) | 0.06 mg | 5% DV |
| Vitamin B2 (Riboflavin) | 0.23 mg | 17.7% DV |
| Vitamin B3 (Niacin) | 1.6 mg | 10% DV |
| Vitamin B5 (Pantothenic Acid) | 0.697 mg | 13.9% DV |
| Vitamin B6 (Pyridoxine) | 0.002 mg | 0.1% DV |
| Total Folate (Vitamin B9) | 196 µg | 49% DV |
| Folate (Dietary Folate Equivalents) | 196 µg | 49% DV |
| Natural Food Folate | 196 µg | 49% DV |
| Choline | 13.9 mg | 2.5% DV |
| Beta-Carotene | 216 µg | 6% DV |
Minerals & Electrolytes in Seaweed, wakame, raw (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) | 2.18 mg | 12.1% DV |
| Calcium (Ca) | 150 mg | 11.5% DV |
| Magnesium (Mg) | 107 mg | 25.5% DV |
| Potassium (K) | 50 mg | 1.1% DV |
| Zinc (Zn) | 0.38 mg | 3.5% DV |
| Selenium (Se) | 0.7 µg | 1.3% DV |
| Phosphorus (P) | 80 mg | 6.4% DV |
| Copper (Cu) | 0.284 mg | 31.6% DV |
| Manganese (Mn) | 1.4 mg | 60.9% DV |
| Sodium (Na) | 872 mg | 37.9% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.186 g | 37.2% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.002 g | 0.1% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.01 g | 0.1% DV |
| Monounsaturated Fat (MUFA) | 0.058 g | 0.2% DV |
| Polyunsaturated Fat (PUFA) | 0.218 g | 1.1% DV |
| Saturated Fat (SFA) | 0.13 g | 0.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Leucine (BCAA) | 0.257 g | 8.6% DV |
| Isoleucine (BCAA) | 0.087 g | 5.8% DV |
| Valine (BCAA) | 0.209 g | 11.6% DV |
| Lysine | 0.112 g | 5.3% DV |
| Methionine | 0.063 g | 6.3% DV |
| Tryptophan | 0.035 g | 8.8% DV |
| Phenylalanine | 0.112 g | 7.5% DV |
| Threonine | 0.165 g | 15% DV |
| Histidine | 0.015 g | 1.9% DV |
| Glycine | 0.112 g | 3.7% DV |
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Frequently Asked Questions
100 grams of Seaweed, wakame, raw contains 45 calories (kcal), 3.03g of protein, 9.14g of carbohydrates (0.5g fiber, 0.65g total sugars), and 0.64g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Seaweed, wakame, raw has an estimated food pH of 8 and a Potential Renal Acid Load (PRAL) score of -1.34 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Seaweed, wakame, raw: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 24+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Seaweed, wakame, raw by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.