Seaweed, wakame, dried, raw
Last updated 4 Nov 2026
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Wakame is an edible seaweed. The figures here describe dried, raw wakame rather than seaweed that has been soaked or cooked. It provides protein and minerals, including calcium and iodine. Per 100g, it contains 12g of protein, 660mg of calcium, 16830µg of iodine and 8.1g of salt.
Protein supports the growth and repair of body tissues, while calcium helps maintain bones and teeth. Iodine is needed to make thyroid hormones, but excessive intake can affect thyroid function. The high iodine and salt content of dried wakame is worth noting, particularly for people with thyroid conditions or those monitoring salt intake. Full nutrient figures are in the tables below.
Nutrition per 100g
Nutrient | Per 100g |
|---|---|
Energy | 71 kcal |
Energy | 300 kJ |
Fat | 2.4g |
of which saturates | 0.3g |
Carbohydrate | Trace |
of which sugars | Trace |
12g | |
Salt | 8.1g |
Water | 12g |
Cholesterol | 0mg |
Vitamins and minerals per 100g
Nutrient | Per 100g |
|---|---|
86µg | |
0µg | |
15mg | |
0.11mg | |
0.14mg | |
0.01mg | |
2.5µg | |
660mg | |
12mg | |
470mg | |
310mg | |
220mg | |
Sodium | 3220mg |
1.7mg | |
1.3mg | |
1µg | |
16830µg |
Other types of seaweed
Food | Calories per 100g | Protein per 100g | Fat per 100g | Fibre per 100g |
|---|---|---|---|---|
43 kcal | 7.1g | 1.6g | – | |
136 kcal | 31g | 1.5g | – | |
8 kcal | 1.5g | 0.2g | – |
About these figures
Values are per 100g of the food as described (Analysis and literature sources). "Trace" means only a very small amount was found. Nutrients that were not measured are not shown. Salt is calculated from sodium.