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Also known as: समुद्री शैवाल, wakame seaweed, wakame
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, dried wakame is highly nutritious. It's an excellent source of iodine, essential for thyroid function, and contains beneficial compounds like fucoidan and fucoxanthin, which offer anti-inflammatory and potential weight management benefits. It's also rich in minerals like manganese, magnesium, and calcium.
Per 100g of dried wakame, it contains approximately 260 calories, 17.7g of protein, 42.5g of carbohydrates, and 4.5g of fat. It's also packed with essential minerals and vitamins, making it a nutrient-dense food.
Wakame can be beneficial for weight loss due to its low calorie and fat content, and its richness in fiber which promotes satiety. It also contains fucoxanthin, a carotenoid that research suggests may aid in fat metabolism and support weight management efforts.
Yes, dried wakame is naturally vegan as it is a plant-based seaweed. It is also naturally gluten-free, making it suitable for individuals following these dietary restrictions.
While dried wakame contains 42.5g of carbohydrates per 100g, a typical serving size after rehydration is much smaller and contributes fewer net carbs. In moderation, especially as a flavor enhancer or garnish, it can fit into a keto diet, but larger portions might exceed carb limits.
To prepare dried wakame, simply rehydrate it by soaking in cold water for 5-10 minutes. It will expand significantly, becoming tender and vibrant green. Drain thoroughly before adding to salads, soups, or stir-fries.
Rehydrated wakame has a mild, slightly sweet, and subtly briny flavor with a tender, silky texture. It's less intensely 'sea-like' than some other seaweeds, making it a versatile ingredient that complements many dishes without overpowering them.
dried wakame seaweed is a versatile ingredient found in cuisines around the world. With 260 calories per 100g and 17.7 grams of protein, it's a nutritious addition to many dishes.
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Store dried wakame in an airtight container in a cool, dark, and dry place, away from direct sunlight and moisture. Properly stored, it can last for up to two years or even longer, retaining its quality and flavor.
While technically edible, dried wakame is very tough and chewy in its dehydrated state. It's always recommended to rehydrate it in water before consumption to soften its texture and make it palatable for use in salads, soups, or other dishes.
Yes, wakame is an excellent source of iodine, providing a significant amount essential for healthy thyroid function and metabolic processes. While beneficial, individuals with thyroid conditions or those sensitive to iodine should consume it in moderation and consult a healthcare professional.