1 cup (medium) of Wakame (80 g) has 36 calories. That works out to 45 calories per 100 g. It contains 7.3 g of carbs, 2.4 g of protein, 0.5 g of fat and 3.2 g of fiber. Its 560 µg of Iodine covers 373% of the Daily Value. Its glycemic index is 4 (low), so it raises blood sugar slowly.

Wakame Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

9.1g

· 3% DV

Protein

· 6% DV

Fat

0.6g

· 1% DV

Fiber

· 14% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 68% · Protein 22% · Fat 10%

Wakame Vitamins & Minerals

Vitamins

Folate

196µg · 49% DV

0.36mg · 28% DV

B12

0.5µg · 21% DV

0.15mg · 13% DV

Minerals

Iodine

700µg · 467% DV

Sodium

872mg · 38% DV

Magnesium

107mg · 25% DV

Calcium

150mg · 15% DV

How Nutritious Is Wakame?

Nutrient density

Very high

85/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

High

60/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Wakame Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

0.4

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Wakame

To burn the 45 calories in 100 g:

🚶

11min

Walking (5 km/h)

🏃

5min

Running (8 km/h)

🚴

6min

Cycling

🏊

5min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Wakame Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Wakame Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Wakame Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Wakame Fat Profile

SATURATED

0.13g

MONOUNSATURATED

0.06g

POLYUNSATURATED

0.18g

⚖️

Omega 6:3 ratio 0.2:1

Below the ideal 4:1 — a good omega balance.

Compare Wakame

🌊vs🍅

Wakame vs Tomato27 kcal more per 100 g

→🌊vs🥗

Wakame vs Mixed Green Salad27 kcal more per 100 g

→🌊vs🫑

Wakame vs Red Pepper14 kcal more per 100 g

→🌊vs🥄

Wakame vs Boiled Beetroot1 kcal more per 100 g

→

Foods Similar to Wakame

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Wakame

How many calories are in wakame?

Wakame contains 45 calories per 100 g. That serving also provides 3 g of protein, 9.1 g of carbohydrates, and 0.6 g of fat.

Is wakame suitable for a low-glycemic diet?

Wakame has a glycemic index of 4 and provides 4 g of fiber per 100 g. It is compatible with vegan, vegetarian, gluten-free, Paleo, and Mediterranean eating patterns.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026