Home / Ingredients / Other / dried wakame seaweed

Other2 recipes

dried wakame seaweed.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

समुद्री शैवालwakame seaweedwakame

Recipes with dried wakame seaweed + Add to pantry

SERVING

CALORIES

260

PROTEIN

17.7g

CARBS

42.5g

FAT

4.5g

FIBER

13.5g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories260kcal—

Protein17.7g35%

Carbohydrates42.5g15%

Fiber13.5g48%

Sugar0g0%

Total fat4.5g6%

Saturated fat0.80g4%

Trans fat0g—

Cholesterol0mg0%

Water10.5g—

MINERALS

Sodium8720mg379%

Potassium2680mg57%

Calcium1300mg100%

Iron10.8mg60%

Magnesium107mg25%

Phosphorus80mg6%

Zinc0.38mg3%

Copper0.28mg31%

Manganese1.4mg61%

Selenium0.70µg1%

VITAMINS

Vitamin A18µg2%

Vitamin C3.0mg3%

Vitamin D0µg0%

Vitamin E1.0mg7%

Vitamin K5.3µg4%

Thiamin (B1)0.06mg5%

Riboflavin (B2)0.23mg18%

Niacin (B3)1.6mg10%

Pantothenic acid (B5)0.70mg14%

Vitamin B60mg0%

Folate (B9)196µg49%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup10g

1 tablespoon0.6g

1 teaspoon0.2g

1 oz28.4g

1 lb453.6g

1 ml0g

1 liter41.7g

HEALTH BENEFITS

Why eat it.

✓Excellent source of iodine, crucial for thyroid hormone production and metabolic function.
✓Rich in fucoidan, a polysaccharide studied for its anti-inflammatory, antiviral, and potential anti-cancer properties.
✓Low in calories and fat, but a good source of essential minerals like manganese, magnesium, and calcium.
✓Contains fucoxanthin, a carotenoid that may aid in fat metabolism and support weight management.

COOKING TIPS

In the kitchen.

1Rehydrate by soaking in cool or lukewarm water for 5-10 minutes. It will expand significantly, so use a small amount.
2Avoid using hot water for rehydration, as it can result in a slimy texture.
3After soaking, gently squeeze out excess water before adding it to dishes like miso soup, salads, or noodle bowls.
4For a crunchy texture, you can toast the dried pieces lightly before crumbling them over rice or salads as a garnish.

STORAGE

Keep it fresh.

Store dried wakame in an airtight container in a cool, dark, and dry place, such as a pantry or cupboard.
Properly stored, it can last for at least a year, as moisture and light are its main enemies.

FAQ

Frequently asked questions.

Is dried wakame healthy?

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.

What are the nutritional values of dried wakame?

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.

Is wakame good for weight loss?

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.

Is dried wakame vegan and gluten-free?

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.

Is wakame keto-friendly?

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.

How do you prepare dried wakame?

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.

What does dried wakame taste like?

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.

How do you store dried wakame?

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.

Can you eat dried wakame raw?

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.

Does wakame contain a lot of iodine?

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.

RECIPES