Wakame (Seaweed)

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