Wakame — Nutrition & Calories
Wakame per 100g: 45 cal · 3g protein · 9g carbs · 1g fat · 1g fiber. Mild-flavored seaweed used in miso soup and salads.
Wakame contains 45 calories per 100g serving — 3g protein, 9g carbs, 1g fat, 1g fiber, 50mg sodium. Per 100g: 45 calories. Vegan. Keto-friendly. Gluten-free. Mild-flavored seaweed used in miso soup and salads.
Wakame Macros (per 100g)
Wakame Calories by Serving Size
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 g (100g) | 45 cal | 3.0g | 9.0g | 1.0g |
| 100g | 45 cal | 3.0g | 9.0g | 1.0g |
| 200g | 90 cal | 6.0g | 18.0g | 2.0g |
| 1 cup (~240g) | 108 cal | 7.2g | 21.6g | 2.4g |
| 1 oz (28g) | 13 cal | 0.8g | 2.5g | 0.3g |
Burn Off Wakame (45 calories) — Exercise Time
For a 154 lb (70 kg) person, time needed to burn 45 calories from Wakame:
- Walking (3 mph)10 min
- Running (6 mph)4 min
- Cycling (moderate)5 min
- Swimming (moderate)6 min
Calculated from MET values per Compendium of Physical Activities 2024 (Ainsworth et al., updated from 2011).
Diet Compatibility
Frequently Asked Questions
How many calories are in Wakame?
Wakame contains 45 calories per 100g serving. That's 45 calories per 100g, or 108 calories per cup (~240g). Calorie content varies based on preparation method.
What's the protein content in Wakame?
Wakame has 3g of protein per 100g (3.0g protein per 100g). Low protein content; consider pairing with high-protein foods.
Is Wakame keto-friendly?
Yes, Wakame is keto-friendly. With 9g carbs and 1g fat per 100g, it fits within standard keto macros (under 20-50g carbs/day). Net carbs: 8.0g.
Is Wakame suitable for vegans?
Yes, Wakame is vegan. It contains no animal products. Often used in plant-based diets for flavor.
What are the macros for Wakame?
Per 100g: 45 calories, 3g protein (27% cal), 9g carbs (80% cal), 1g fat (20% cal). Fiber: 1g. Sodium: 50mg.
How much Wakame should I eat to lose weight?
For weight loss, Wakame fits a calorie deficit if portioned. A typical 500 cal/day deficit means Wakame can comprise up to 1111g as a snack, or paired with vegetables for a meal. Use our Calorie Deficit Calculator to determine your daily target.