Vegetables · SOURCE-BASED NUTRITION
Seaweed, wakame, raw nutrition facts
SR Legacy
Seaweed, wakame, raw. Nutrient values are reported by USDA FoodData Central for the stated 100 g basis.
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Nutrition for your portion
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MEASURED VALUES
Key nutrition facts
For 100 g
COMPLETE PROFILE
All available nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 45 kcal | — |
| Protein | 3.03 g | 6.1% |
| Carbohydrate, by difference | 9.14 g | 3.3% |
| Total lipid (fat) | 0.64 g | 0.8% |
| Fiber, total dietary | 0.5 g | 1.8% |
| Total Sugars | 0.65 g | — |
| Fatty acids, total saturated | 0.13 g | 0.7% |
| Cholesterol | 0 mg | 0% |
| Sodium, Na | 872 mg | 37.9% |
| Potassium, K | 50 mg | 1.1% |
| Calcium, Ca | 150 mg | 11.5% |
| Iron, Fe | 2.18 mg | 12.1% |
| Magnesium, Mg | 107 mg | 25.5% |
| Phosphorus, P | 80 mg | 6.4% |
| Zinc, Zn | 0.38 mg | 3.5% |
| Copper, Cu | 0.28 mg | 31.6% |
| Manganese, Mn | 1.4 mg | 60.9% |
| Selenium, Se | 0.7 µg | 1.3% |
| Vitamin A, RAE | 18 µg | 2% |
| Vitamin C, total ascorbic acid | 3 mg | 3.3% |
| Vitamin D (D2 + D3) | 0 µg | 0% |
| Vitamin E (alpha-tocopherol) | 1 mg | 6.7% |
| Vitamin K (phylloquinone) | 5.3 µg | 4.4% |
| Thiamin | 0.06 mg | 5% |
| Riboflavin | 0.23 mg | 17.7% |
| Niacin | 1.6 mg | 10% |
| Pantothenic acid | 0.7 mg | 13.9% |
| Vitamin B-6 | 0 mg | 0.1% |
| Folate, DFE | 196 µg | 49% |
| Vitamin B-12 | 0 µg | 0% |
| Choline, total | 13.9 mg | 2.5% |
| Alanine | 0.14 g | — |
| Alcohol, ethyl | 0 g | — |
| Arginine | 0.09 g | — |
| Ash | 7.2 g | — |
| Aspartic acid | 0.18 g | — |
| Caffeine | 0 mg | — |
| Carotene, alpha | 0 µg | — |
| Carotene, beta | 216 µg | — |
| Cryptoxanthin, beta | 0 µg | — |
| Cystine | 0.03 g | — |
| Fatty acids, total monounsaturated | 0.06 g | — |
| Fatty acids, total polyunsaturated | 0.22 g | — |
| Fatty acids, total trans | 0 g | — |
| Folate, food | 196 µg | — |
| Folate, total | 196 µg | — |
| Folic acid | 0 µg | — |
| Glutamic acid | 0.2 g | — |
| Glycine | 0.11 g | — |
| Histidine | 0.02 g | — |
| Isoleucine | 0.09 g | — |
| Leucine | 0.26 g | — |
| Lutein + zeaxanthin | 0 µg | — |
| Lycopene | 0 µg | — |
| Lysine | 0.11 g | — |
| Methionine | 0.06 g | — |
| MUFA 16:1 | 0.02 g | — |
| MUFA 18:1 | 0.02 g | — |
| MUFA 20:1 | 0.02 g | — |
| MUFA 22:1 | 0 g | — |
| Phenylalanine | 0.11 g | — |
| Proline | 0.09 g | — |
| PUFA 18:2 | 0.01 g | — |
| PUFA 18:3 | 0 g | — |
| PUFA 18:4 | 0 g | — |
| PUFA 20:4 | 0.02 g | — |
| PUFA 20:5 n-3 (EPA) | 0.19 g | — |
| PUFA 22:5 n-3 (DPA) | 0 g | — |
| PUFA 22:6 n-3 (DHA) | 0 g | — |
| Retinol | 0 µg | — |
| Serine | 0.08 g | — |
| SFA 10:0 | 0 g | — |
| SFA 12:0 | 0 g | — |
| SFA 14:0 | 0.01 g | — |
| SFA 16:0 | 0.12 g | — |
| SFA 18:0 | 0.01 g | — |
| SFA 4:0 | 0 g | — |
| SFA 6:0 | 0 g | — |
| SFA 8:0 | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.17 g | — |
| Tryptophan | 0.04 g | — |
| Tyrosine | 0.05 g | — |
| Valine | 0.21 g | — |
| Vitamin A, IU | 360 iu | — |
| Vitamin E, added | 0 mg | — |
| Water | 80 g | — |
MEASURED NUTRIENT ROLES
Top nutrients that support the body
For 100 g, the strongest Daily Value contributions among nutrients available in this record are Manganese (60.9% DV), Folate (49% DV) and Copper (31.6% DV). The cards explain the normal roles of those nutrients, not a treatment effect of the food.
Manganese: metabolism and antioxidant enzymes
This amount provides 1.4 mg. Manganese supports metabolism, bone formation and antioxidant enzyme systems. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceFolate: DNA and cell division
This amount provides 196 µg. Folate is needed to make DNA and RNA and for normal cell division. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceCopper: iron metabolism and nerves
This amount provides 0.28 mg. Copper supports energy production, connective tissue, iron metabolism, and normal nervous and immune function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMagnesium: energy, muscles and nerves
This amount provides 107 mg. Magnesium supports enzyme reactions, energy production, protein synthesis, and normal muscle and nerve function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceRiboflavin (B2): energy and cell growth
This amount provides 0.23 mg. Riboflavin helps convert food into energy and supports cell growth, development and function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referencePantothenic acid (B5): fatty-acid and energy metabolism
This amount provides 0.7 mg. Pantothenic acid is needed to make coenzyme A, which is central to fatty-acid and energy metabolism. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMEASURED CONTRIBUTIONS AND REVIEWED RECORDS
Food-specific benefits & evidence
High in Manganese
This amount provides 1.4 mg. Manganese supports metabolism, bone formation and antioxidant enzyme systems. This is a measured nutrient contribution, not proof that the food prevents or treats disease.
Read the nutrient referenceTRANSPARENCY
Food data sources
- FoodData CentralU.S. Department of Agriculture, Agricultural Research Service
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