Nutrition facts · Vegetables
Calories in Wakame seaweed
Raw wakame seaweed has 45 calories per 100 g, and a 2 tbsp serving (10 g) has about 5 calories. Most of its calories come from carbohydrates, with 9.1 g of carbs per 100 g compared with 3 g of protein and 0.6 g of fat.
Calories come from: Carbs 68% · Fat 10% · Protein 22%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 45 kcal | 3 g | 9.1 g | 0.6 g |
| 2 tbsp | 10 g | 5 kcal | 0.3 g | 0.9 g | 0.1 g |
Full nutrition (Per 100 g)
| Calories | 45 kcal |
|---|---|
| Protein | 3 g |
| Carbohydrates | 9.1 g |
| of which sugars | 0.7 g |
| Fiber | 0.5 g |
| Fat | 0.6 g |
| of which saturated | 0.1 g |
| Sodium | 872 mg |
What changes the calories
- Dried wakame is much lighter than rehydrated or raw wakame, so the same weight of dried seaweed carries far more calories than the raw figure suggests.
- Seaweed salads often include sesame oil, sugar or dressing, which can add more calories than the wakame itself.
- Toppings like sesame seeds add calories from fat, even in small sprinkles.
- Portions are usually small, so the seaweed alone rarely adds many calories to a meal.
Tips for logging it accurately
- Weigh wakame in the form you are eating it, and log the matching entry: raw or rehydrated values for soaked seaweed, a dried entry for dry flakes.
- If you are eating a prepared seaweed salad, log the dressing, oil and seeds separately or choose a seaweed salad entry rather than plain wakame.
- In BerryFit, snap a photo of your bowl and then adjust the portion so the wakame and any dressing are both counted.
Log Wakame seaweed in seconds
Snap a photo of your meal or search for Wakame seaweed in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in wakame seaweed?
Raw wakame has 45 calories per 100 g. A 2 tbsp serving (10 g) has about 5 calories.
Is wakame high in protein?
Wakame has 3 g of protein per 100 g, so it is not a major protein source. Most of its calories come from carbohydrates.
Does seaweed salad have more calories than plain wakame?
Usually yes. Seaweed salads are often dressed with sesame oil, sugar and seeds, which add calories on top of the seaweed itself.
How much fat is in wakame?
Raw wakame has 0.6 g of fat per 100 g, and about 0.1 g in a 2 tbsp serving.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Seaweed, wakame, raw, FDC ID 170496); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
