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Wakame (rehydrated): Nutritional Values & Calorie Data

Wakame (rehydrated) contains 45 kcal per 100g, with 3.0g of protein, 9.1g of carbohydrates, and 0.6g of fat. High in protein yet low in fat, making it a lean, nutritious choice. A vegan-friendly option.

  • Allergens: None of the major allergens
  • Dietary: Halal, Kosher, Vegan, Vegetarian
  • Key Micronutrients (per 100g): Iron 2.18mg, Calcium 150.0mg, Vitamin C 3.0mg
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Nutritional Overview

Wakame (rehydrated) is a natural whole food enjoyed worldwide as part of a balanced diet. Per 100g serving, it provides 45 kcal of energy, 3.0g of protein, 9.1g of carbohydrates, and 0.6g of fat.

It is a good source of protein, providing 3.0g per 100g (around 27% of its energy), approximately 6% of the UK Reference Nutrient Intake of 50g per day. Under UK/EU nutrition-claim rules, that meets the "high protein" threshold of at least 20% of energy from protein. Protein plays a key role in muscle repair, immune function, and keeping you feeling full for longer.

With just 0.6g of fat per 100g, it meets the UK/EU "low fat" nutrition-claim threshold. This makes it a lighter option for those monitoring their fat intake as part of a heart-healthy or weight-management diet.

With only 0.5g of sugar per 100g, it meets the UK/EU "low sugar" nutrition-claim threshold. This makes it a suitable choice for those reducing their sugar intake as part of a balanced diet.

This food is a useful source of iron, providing 2.2mg per 100g. The UK recommended intake is 8.7mg for men and 14.8mg for women per day. Iron is essential for producing haemoglobin, which carries oxygen in the blood. Low iron intake is the most common nutritional deficiency in the UK.

With 150mg of calcium per 100g, it contributes meaningfully to daily calcium needs (the UK recommendation is 700mg for adults). Calcium is vital for maintaining strong bones and teeth, as well as supporting normal muscle and nerve function.

Wakame (rehydrated) is suitable for vegan, halal and kosher diets, making it a versatile choice for households with mixed dietary requirements. The real number behind Wakame (rehydrated) is 45 kcal per 100g, worth logging rather than guessing. Our nutrition calculator uk makes that quick.

Frequently Asked Questions

How many calories are in Wakame (rehydrated)?

Wakame (rehydrated) contains 45 kcal per 100g, which is approximately 2% of the recommended daily intake of 2,000 kcal for an average adult.

Is Wakame (rehydrated) high in protein?

Yes, Wakame (rehydrated) provides 3.0g of protein per 100g (around 27% of its energy), meeting the UK/EU "high protein" nutrition-claim threshold of at least 20% of energy from protein. The UK Reference Nutrient Intake for protein is around 50g per day for adults. A 100g serving of Wakame (rehydrated) provides 6% of this.

Is Wakame (rehydrated) low in fat?

Yes, Wakame (rehydrated) contains only 0.6g of fat per 100g, meeting the UK/EU "low fat" nutrition-claim threshold. This makes it a suitable choice for those watching their fat intake.

Is Wakame (rehydrated) low in sugar?

Yes, Wakame (rehydrated) has only 0.5g of sugar per 100g, meeting the UK/EU "low sugar" nutrition-claim threshold.

Is Wakame (rehydrated) high in salt?

Wakame (rehydrated) contains 6.00g of salt per 100g, which the FSA classifies as high (above 1.5g per 100g). The recommended daily maximum for adults is 6g. A 100g serving provides 100% of this.

Is Wakame (rehydrated) suitable for vegans?

Yes, Wakame (rehydrated) is suitable for a vegan diet as it contains no animal-derived ingredients. It provides 45 kcal and 3.0g of protein per 100g.

Is Wakame (rehydrated) free from major allergens?

Wakame (rehydrated) does not contain any of the 14 major allergens recognised under UK food law. However, cross-contamination during manufacturing is always possible; always check the packaging for 'may contain' warnings.

Is Wakame (rehydrated) a good source of iron?

Wakame (rehydrated) contains 2.18mg of iron per 100g. The UK recommended daily intake is 8.7mg for men and 14.8mg for women. Iron is essential for red blood cell production and preventing anaemia.

Is Wakame (rehydrated) a good source of calcium?

Wakame (rehydrated) provides 150mg of calcium per 100g. The UK recommended daily intake is 700mg for adults. Calcium is vital for strong bones, teeth, and muscle function.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. British Dietetic Association (BDA) — UK registered dietitians and evidence-based food fact sheets

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

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