Wakame is a brown seaweed common in miso soup and seaweed salads, supplying iodine, calcium, magnesium, and fibre, with very few calories per gram dry. It is high in sodium relative to other vegetables.
Soak dried wakame briefly before use; use small portions due to its high iodine and sodium.
Where Seaweed, wakame, dried, raw Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Calcium | 660 mg | 83% | |
| Magnesium | 470 mg | 125% | |
| Phosphorus | 310 mg | 44% | |
| Potassium | 220 mg | 11% | |
| Vitamin A (RE) | 86.0 µg | 12% | |
| Vitamin C | 15.0 mg | 19% | |
| Iron | 11.6 mg | 83% | |
| Manganese | 6.10 mg | 305% | |
| Vitamin B12 | 2.50 µg | 227% | |
| Zinc | 1.70 mg | 17% | |
| Copper | 1.25 mg | 125% | |
| Selenium | 1.00 µg | 2% | |
| Riboflavin (B2) | 0.140 mg | 10% | |
| Thiamin (B1) | 0.110 mg | 10% | |
| Vitamin B6 | 0.010 mg | 1% | |
| Vitamin D | 0.000 µg | 0% | |
| Iodine | 16,830 µg | 11220% | |
| Polyunsaturated fat (PUFA) | 1.50 g | — | |
| Monounsaturated fat | 0.100 g | — | |
| Maltose | 0.000 g | — | |
| Fructose | 0.000 g | — | |
| Sucrose | 0.000 g | — | |
| Glucose (dextrose) | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 0.000 µg | — | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →