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Wakame Seaweed (dried): Full Macro & Calorie Guide

Wakame Seaweed (dried) 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. Its low carb content makes it a good fit for ketogenic diets. A vegan-friendly option.

  • Allergens: None of the major allergens
  • Dietary: Keto, Paleo, Halal, Kosher, Vegan, Vegetarian
  • Key Micronutrients (per 100g): Iron 10.20mg, Calcium 70.0mg, Vitamin C 0.0mg
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Nutritional Overview

Wakame Seaweed (dried) 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 10.2mg 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.

Wakame Seaweed (dried) is suitable for ketogenic (with only 9.1g of carbs per 100g), vegan, halal and kosher diets, making it a versatile choice for households with mixed dietary requirements. If Wakame Seaweed (dried) is on today's menu, its 45 kcal per 100g is worth logging properly. Our food calorie and protein calculator makes that quick.

Frequently Asked Questions

How many calories are in Wakame Seaweed (dried)?

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

Is Wakame Seaweed (dried) high in protein?

Yes, Wakame Seaweed (dried) 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 Seaweed (dried) provides 6% of this.

Is Wakame Seaweed (dried) low in fat?

Yes, Wakame Seaweed (dried) 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 Seaweed (dried) low in sugar?

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

Is Wakame Seaweed (dried) high in salt?

Wakame Seaweed (dried) contains 6.60g 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 110% of this.

Is Wakame Seaweed (dried) keto-friendly?

Yes, with only 9.1g of carbohydrates per 100g, Wakame Seaweed (dried) fits within a standard ketogenic diet that typically limits carbs to 20-50g per day.

Is Wakame Seaweed (dried) suitable for vegans?

Yes, Wakame Seaweed (dried) 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 Seaweed (dried) free from major allergens?

Wakame Seaweed (dried) 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 Seaweed (dried) a good source of iron?

Wakame Seaweed (dried) contains 10.20mg 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.

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. European Food Safety Authority (EFSA) — European dietary reference values and food safety science

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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