1 tablespoon (chopped) of Wakame seaweed (10 g) has 5 calories. That works out to 45 calories per 100 g. It contains 0.9 g of carbs, 0.3 g of protein, 0.1 g of fat and 0.1 g of fiber. Its 0.1 mg of Manganese covers 6% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Wakame seaweed Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

9.1g

· 3% DV

Protein

· 6% DV

Fat

0.6g

· 1% DV

Fiber

0.5g

· 2% 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 seaweed Vitamins & Minerals

Vitamins

Folate

196µg · 49% DV

0.23mg · 18% DV

0.7mg · 14% DV

1.6mg · 10% DV

Minerals

Manganese

1mg · 43% DV

Sodium

872mg · 38% DV

Iodine

42µg · 28% DV

Magnesium

107mg · 25% DV

How Nutritious Is Wakame seaweed?

Nutrient density

Very high

82/ 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

Medium

43/ 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 seaweed Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Wakame seaweed

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 seaweed 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 seaweed 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 seaweed Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Wakame seaweed Fat Profile

SATURATED

0.13g

MONOUNSATURATED

0.06g

POLYUNSATURATED

0.22g

⚖️

Omega 6:3 ratio 0.5:1

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

Compare Wakame seaweed

🌿vs🍅

Wakame seaweed vs Tomato27 kcal more per 100 g

→🌿vs🥗

Wakame seaweed vs Mixed Green Salad27 kcal more per 100 g

→🌿vs🫑

Wakame seaweed vs Red Pepper14 kcal more per 100 g

→🌿vs🥄

Wakame seaweed vs Boiled Beetroot1 kcal more per 100 g

→

Foods Similar to Wakame seaweed

🍅

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 seaweed

How many calories are in wakame seaweed?

Wakame seaweed provides 45 calories per 100 g. It is a low-calorie vegetable option.

How much protein does wakame seaweed have?

Wakame seaweed contains 3.03 g of protein per 100 g. It can add some plant-based protein to meals.

Does wakame seaweed contain carbohydrates?

Yes. Wakame seaweed has 9.14 g of carbohydrates per 100 g and a glycemic index of 15.

Is wakame seaweed low glycemic?

Yes. Wakame seaweed has a glycemic index of 15, which is considered low.

Is wakame seaweed suitable for a keto diet?

Yes, wakame seaweed is listed as compatible with keto diets. Still, its 9.14 g of carbohydrates per 100 g should be counted within your daily carbohydrate intake.

Is wakame seaweed vegan and vegetarian?

Yes, wakame seaweed is compatible with vegan and vegetarian diets. It also fits pescatarian, flexitarian, and Mediterranean eating patterns.

Is wakame seaweed gluten-free?

Wakame seaweed is listed as compatible with a gluten-free diet. Check the label of packaged wakame products for any added ingredients.

How much fat is in wakame seaweed?

Wakame seaweed contains 0.64 g of fat per 100 g. It is therefore very low in fat.

Is wakame seaweed high in fiber?

Wakame seaweed provides 0.5 g of fiber per 100 g. Its fiber content is lower than its carbohydrate and protein content.

Is wakame seaweed processed?

Wakame seaweed is classified as minimally processed. This may suit people looking for foods that are less processed.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026