A staple in Japanese cuisine, Wakame (ワカメ or Undaria pinnatifida) is a sea vegetable/edible seaweed.
A subtly sweet flavour that is ripe with umami. It is usually very salty too. It has a satiny texture.
The leaves expand during cooking, so cut the pieces up with that in mind.
Uses
- Wakame Salad (seaweed salad)
- Toppings for sandwiches, meat dishes, etc
- Soups
- Side dish
Minerals and Nutrients
Watch out for
- High in sodium
Good for
Wakame is low in calories and is a great source of vitamins and minerals. It includes:
- iodine
- iron
- calcium
- magnesium
- folate
- vitamin A
- vitamin C
- vitamin D
- vitamin E
- vitamin K
- vitamin B2
- lignans
- fucoxanthin
- eicosapentaenoic acid, an omega-3 fatty acid
Nutritional Information
Values are per 100g
Overview
| Amount | |
|---|---|
| Calories | 45 |
| Carbohydrates | 9.14g |
| Sugars | 0.65g |
| Dietary Fiber | 0.5g |
| Fat | 0.64g |
| Protein | 3.03g |
Vitamins
| Vitamin | Percent | Amount |
|---|---|---|
| Thiamine (B1) | 5% | 0.06 mg |
| Riboflavin (B2) | 19% | 0.23 mg |
| Niacin (B3) | 11% | 1.6 mg |
| Pantothenic acid (B5) | 14% | 0.697 mg |
| Folate (B9) | 49% | 196 μg |
| Vitamin C | 4% | 3 mg |
| Vitamin E | 7% | 1 mg |
| Vitamin K | 5% | 5.3 μg |
Minerals
| Mineral | Percent | Amount |
|---|---|---|
| Calcium | 15% | 150 mg |
| Iron | 17% | 2.18 mg |
| Magnesium | 30% | 107 mg |
| Manganese | 67% | 1.4 mg |
| Phosphorus | 11% | 80 mg |
| Sodium | 58% | 872 mg |
| Zinc | 4% | 0.38 mg |