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Ita-Wakame Calories and Quick Look At Nutrition Facts

Calories in Ita-Wakame134Cal 100g
27 Cal 20g(1bag)
Diet Friendliness
Appetite Satisfaction
Nutritional Value
Noteworthy NutrientsVitamin K,Magnesium
Ita-wakame is dried wakame that uses bamboo screens for drying. It is a well-known product of the Sanin region of Japan that is available elsewhere through mail order. It can be eaten raw or used as a topping for rice. It is a great source of nourishment including dietary fiber, carotene, vitamin K, B vitamins such as vitamin B1 and vitamin B2, folic acid, zinc, and manganese. Compared to other types of wakame it has lower sodium content. Many recipes sites show you how to use it in onigiri rice balls, pickled dishes, and pasta.



Image of Ita-Wakame


Additional Facts for Ita-Wakame

Diet Friendliness
Appetite Satisfaction
Nutritional Value
Water Content7 (%)
Refuse0 (%)

Nutrition facts for Ita-Wakame (1bag 20g)

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)

Energy27 Cal536~751Cal
Protein3.34g (13.36 Cal)15~34g
Fat0.24g (2.16 Cal)13~20g
Carbohydrate9.48g (37.92 Cal)75~105g

【PFC Balance】

The calories in Ita-Wakame per 20g(1bag) is 27 calories. Ita-Wakame is calculated to be 134Cal per 100 grams making 80Cal equivalent to 59.7g with 9.48g of mostly carbohydrates、3.34g of protein、0.24g of fat in 20g while being rich in vitamins and minerals such as Vitamin K and Magnesium.

Vitamins, minerals, dietary fiber, and sodium content for 20g (1bag) of Ita-Wakame


(Percent Meal Value)

Vitamin A Retinol Equivalent142μg221μgRE
Vitamin E Alpha Tocopherol0.52mg2.2mg
Vitamin K360μg17μg
Vitamin B10.12mg0.32mg
Vitamin B20.3mg0.36mg
Vitamin B60.05mg0.35mg
Vitamin B120.04μg0.8μg
Pantothenic Acid0.1mg1.5mg
Vitamin C4mg33mg


(Percent Meal Value)



(Percent Meal Value)

Total Dietary Fiber6.34g5.7g~
Sodium Chloride Equivalent1.98g~2.5g

Fatty acid composition in 20g (1bag) of Ita-Wakame

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

Amino acid composition in 20g (1bag) of Ita-Wakame

Amino acids found in Ita-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 27Cal

Ita-Wakame:Aerobic exercise duration required to burn 27 calories per 20g (1bag)

  • Walking11min
  • Jogging7min
  • Cycling / Biking / Spinning4min
  • Jumping Rope4min
  • Stretching13min
  • Climbing Steps4min
  • Vacuuming9min
  • Cleaning Bath Tub8min
  • Water Walking8min
  • Swimming4min
  • Aerobics5min
  • Boxercising6min

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