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Wakame, Dried

Wakame, Dried

EverydayDried

Wakame is a nutrient-dried seaweed widely used in Japanese cuisine, most notably as the tender green component in miso soup and seaweed salads. When rehydrated, it expands significantly and develops a silky texture with a subtly sweet, oceanic flavor. This marine vegetable is exceptionally rich in iodine for thyroid support and provides calcium and magnesium, while remaining low in calories and naturally gluten-free. Its dried form offers extended shelf life and quick preparation versatility.

Macro Impact

A 2 tbsp serving contains 31 calories, 3g protein, 4g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 31 calories?
Walking3.5 mph, moderate pace
7 min
YogaModerate effort, gentle pace
5 min
SwimmingModerate effort, freestyle
4 min
Biking12-14 mph, moderate effort
3 min
StairsStair climbing, moderate pace
4 min
Running5 mph (12 min/mile)
3 min

Nutrition Facts

Serving size2 tbsp (15 g)
Amount per serving
Calories31
% Daily Value*
Total Fat0.2g
0%
Saturated Fat0.0g
0%
Trans Fat0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.1g
Cholesterol0mg
0%
Sodium30mg
1%
Total Carbohydrate4g
2%
Dietary Fiber2g
6%
Total Sugars0.3g
Includes Added Sugars0g
0%
Protein3g
Vitamin D0mcg
0%
Calcium23mg
2%
Iron0.8mg
4%
Potassium45mg
1%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
4 / 275 g
2%
Fiber
2 / 28 g
6%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
2 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
3 / 80 g
4%
Amino Acids
Histidine
0 / 3 g
2%
Isoleucine
0 / 2 g
9%
Leucine
0 / 3 g
7%
Lysine
0 / 2 g
9%
Methionine
0 / 1 g
4%
Phenylalanine
0 / 2 g
7%
Threonine
0 / 1 g
10%
Tryptophan
0 / 0 g
17%
Valine
0 / 2 g
8%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
1%
Riboflavin, B2
0 / 1 mg
4%
Niacin, B3
0 / 15 mg
1%
Pantothenic Acid, B5
0 / 5 mg
1%
Pyridoxine, B6
0 / 1 mg
1%
Biotin, B7
0 / 30 mcg
1%
Cobalamin, B12
0 / 2 mcg
0%
Folate
14 / 400 mcg
3%
Vitamin A
30 / 800 mcg
4%
Vitamin C
1 / 83 mg
1%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
1%
Vitamin K
15 / 105 mcg
14%
Minerals
Calcium
23 / 1k mg
2%
Copper
0 / 1 mg
5%
Iron
1 / 13 mg
6%
Magnesium
16 / 370 mg
4%
Manganese
0 / 2 mg
4%
Phosphorous
9 / 700 mg
1%
Potassium
45 / 3k mg
2%
Selenium
5 / 55 mcg
8%
Sodium
30 / 2.3k mg
1%
Zinc
0 / 10 mg
2%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
300 / 150 mcg
200%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
1 g
Caffeine
0 mg
Choline
2 mg
Taurine
1 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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