Table of Contents
Nutrition Facts
Amino Acids
Protein, Fat and Carbohydrate %
Key Nutrients (% Daily Value)
Macronutrients and Vitamins in "Wakame"
| Food Name: Wakame | |
| Food Group: Vegetables | |
| Macronutrients | |
| Calories (kcal): 45 | Total Fat (g): 1 |
| Protein (g): 3 | Carbohydrates (g): 9 |
| Sugars (g): 1 | Fiber (g): 1 |
| Net Carbs (g): 9 | Water (g): 80 |
| Fats | |
| Monounsaturated Fat (mg): 58 | Polyunsaturated Fat (mg): 218 |
| Omega-3 (mg): 186 | Omega-6 (mg): 10 |
| EPA (20:5 n-3) (mg): 186 | |
| Vitamins | |
| Vitamin A (IU): 360 | Vitamin A (RAE) (mcg): 18 |
| Vitamin C (mg): 3 | Vitamin E (mg): 1 |
| Vitamin K (mcg): 5 | Niacin/B3 (mg): 2 |
| Pantothenic Acid/B5 (mg): 1 | Folate/B9 (mcg): 196 |
| Food Folate (mcg): 196 | Folate DFE (mcg): 196 |
| Minerals | |
| Calcium (mg): 150 | Iron (mg): 2 |
| Magnesium (mg): 107 | Phosphorus (mg): 80 |
| Potassium (mg): 50 | Sodium (mg): 872 |
| Manganese (mg): 1 | Selenium (mcg): 1 |
| Amino Acids | |
| Tryptophan (mg): 35 | Threonine (mg): 165 |
| Isoleucine (mg): 87 | Leucine (mg): 257 |
| Lysine (mg): 112 | Methionine (mg): 63 |
| Cystine (mg): 28 | Phenylalanine (mg): 112 |
| Tyrosine (mg): 49 | Valine (mg): 209 |
| Arginine (mg): 92 | Histidine (mg): 15 |
| Alanine (mg): 136 | Aspartic Acid (mg): 179 |
| Glutamic Acid (mg): 199 | Glycine (mg): 112 |
| Proline (mg): 92 | Serine (mg): 78 |
| Other Compounds | |
| Choline (mg): 14 | Beta-Carotene (mcg): 216 |
| PRAL Score: -1 | |
Key Nutrition Facts about Wakame
FAQ's
What are the protein, carbohydrate, and fat contents in 100 grams of 'Wakame'?
100 grams of 'Wakame' contains approximately following amounts of protein, carbohydrates, and fat:
Protein – 3g (around 6% of daily requirement),
Carbohydrates – 9g (around 3% of daily requirement),
Fat – 1g (around 1% of daily requirement).
It is typically higher in Carbohydrates while lower in Fat, making it more suitable for diets that are high-carb and also suitable for those requiring low Fat intake.
How many calories are in 100 grams of 'Wakame'?
A 100-gram serving of 'Wakame' provides around 45 kcal of energy. The majority of the calories come from carbohydrates, based on its macronutrient composition. This contributes approximately 2% of an average 2000 kcal daily diet, making it a low-calorie food choice.
Is 'Wakame' mainly a source of protein, carbohydrates, or fat?
In 100g, 'Wakame' is mainly a source of carbohydrates. It contains 3g protein, 9g carbs, and 1g fat, making it suitable for diets focused on carbohydrates.
Does 'Wakame' contain calcium, potassium, iron, and other essential minerals?
'Wakame' is a good source of the following minerals per 100g:
Magnesium (mg): 107 mg (25% DV),
Manganese (mg): 1 mg (43% DV),
Sodium (mg): 872 mg (38% DV).
'Wakame' contains low amounts of the following minerals per 100g:
Calcium (mg): 150 mg (12% DV),
Iron (mg): 2 mg (11% DV),
Potassium (mg): 50 mg (1% DV),
Phosphorus (mg): 80 mg (6% DV),
Selenium (mcg): 1 mcg (2% DV).
Which vitamins are present in Wakame in significant amounts?
'Wakame' is a good source of the following vitamins per 100g:
Folate/B9 (mcg): 196 mcg (49% DV),
Food Folate (mcg): 196 mcg (49% DV),
Folate DFE (mcg): 196 mcg (49% DV).
It provides an average amount of:
Pantothenic Acid/B5 (mg): 1 mg (20% DV).
'Wakame' contains small to moderate amounts of the following vitamins per 100g:
Vitamin A (RAE) (mcg): 18 mcg (2% DV),
Vitamin A (IU): 360 IU (12% DV),
Vitamin C (mg): 3 mg (3% DV),
Vitamin E (mg): 1 mg (7% DV),
Vitamin K (mcg): 5 mcg (4% DV),
Niacin/B3 (mg): 2 mg (13% DV).
Which nutrients in 'Wakame' may be harmful if consumed in excess?
It also contains moderate levels of:
Sodium (mg): 872 mg (38% of max recommended).