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Wakame Calories and Quick Look At Nutrition Facts

Calories in Wakame117Cal 100g
35 Cal 30g(1pack)
Diet Friendliness
Appetite Satisfaction
Nutritional Value
Noteworthy NutrientsVitamin K,Magnesium
Wakame is one of the most common types of edible brown algae used in miso soup since olden times in Japan. Nowadays it is used for much more than miso soup. Wakame is considered a super food because of its exceptional nutritional value and the fact that it is so low in calories. Like other seaweeds it is commonly used in salads.



Image of Wakame


Additional Facts for Wakame

Diet Friendliness
Appetite Satisfaction
Nutritional Value
Water Content12 (%)
Refuse0 (%)

Nutrition facts for Wakame (1pack 30g)

Nutrition info displayed such as percent meal value and PFC balance scales are based on a 1800 calorie diet for women between ages 18 and 29 years old weighing around 112 pounds and daily nutritional requirements.

【Calories and Macronutrient Composition】

(Percent Meal Value)

Energy35 Cal536~751Cal
Protein4.08g (16.32 Cal)15~34g
Fat0.48g (4.32 Cal)13~20g
Carbohydrate12.39g (49.56 Cal)75~105g

【PFC Balance】

The calories in Wakame per 30g(1pack) is 35 calories. Wakame is calculated to be 117Cal per 100 grams making 80Cal equivalent to 68.38g with 12.39g of mostly carbohydrates、4.08g of protein、0.48g of fat in 30g while being rich in vitamins and minerals such as Vitamin K and Magnesium.

Vitamins, minerals, dietary fiber, and sodium content for 30g (1pack) of Wakame


(Percent Meal Value)

Vitamin A Retinol Equivalent195μg221μgRE
Vitamin E Alpha Tocopherol0.3mg2.2mg
Vitamin K198μg17μg
Vitamin B10.12mg0.32mg
Vitamin B20.25mg0.36mg
Vitamin B60.03mg0.35mg
Vitamin B120.06μg0.8μg
Pantothenic Acid0.14mg1.5mg
Vitamin C8.1mg33mg


(Percent Meal Value)



(Percent Meal Value)

Total Dietary Fiber9.81g5.7g~
Sodium Chloride Equivalent5.04g~2.5g

Fatty acid composition in 30g (1pack) of Wakame

Fatty acids found in Wakame are either to low to display a value or unknown

Amino acid composition in 30g (1pack) of Wakame

Amino acids found in Wakame are either to low to display a value or unknown

*Note that do to rounding some nutrient values are shown as not contained in some cases.

*Calculated assuming a 1800 calorie diet of a normal women age 18 to 29 around 112 pounds weight.

*The exact vitamin and mineral content may depend on the method of cooking preparation, transportation method, and processed used for long term storage, collectively.

*Calculated calorie results may vary within a margin of several calories.

12 ways to Burn 35Cal

Wakame:Aerobic exercise duration required to burn 35 calories per 30g (1pack)

  • Walking14min
  • Jogging8min
  • Cycling / Biking / Spinning5min
  • Jumping Rope4min
  • Stretching16min
  • Climbing Steps5min
  • Vacuuming12min
  • Cleaning Bath Tub11min
  • Water Walking10min
  • Swimming5min
  • Aerobics7min
  • Boxercising7min

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