Edible parts
Seaweed (as sold)
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 188 kJ / 45 kcal | 2% |
| Protein | 3.03 g | 6% |
| Carbohydrate | 9.14 g | 4% |
| Fat | 0.64 g | 1% |
| Saturated fat | 0.13 g | 1% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 0.5 g |
| Monounsaturated fat | 0.06 g |
| Polyunsaturated fat | 0.22 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin A | 18 µg RAE | 2% |
| Vitamin C | 3 mg | 4% |
| Folate | 196 µg | 98% |
| Thiamin (B1) | 0.06 mg | 5% |
| Riboflavin (B2) | 0.23 mg | 16% |
| Niacin (B3) | 1.6 mg | 10% |
| Pantothenic acid (B5) | 0.7 mg | 12% |
| Choline | 13.9 mg | — |
| Calcium | 150 mg | 19% |
| Iron | 2.18 mg | 16% |
| Magnesium | 107 mg | 29% |
| Potassium | 50 mg | 3% |
| Zinc | 0.38 mg | 4% |
| Copper | 0.28 mg | 28% |
| Manganese | 1.4 mg | 70% |
| Phosphorus | 80 mg | 11% |
| Sodium | 872 mg | — |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Seaweed, wakame, raw (USDA FDC SR Legacy 170496). Nutrients the row does not report are left blank. Iodine: the official record reports no iodine value; seaweed iodine varies hugely.
Prep notes
Soak dried wakame. Iodine is the reason it is on the plate.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Wakame (Undaria pinnatifida) is listed in Thrive’s plant atlas under seaweed. Nutrition below is per 100 g with % NRV (UK) where a reference exists — food data for curiosity, not a diary score or medical claim. Edible part covered here: Seaweed (as sold).