Sea Vegetable
Wakame
Wakame is a tender brown seaweed (Undaria pinnatifida) with silky fronds used in miso soup, sunomono salads, and Korean miyeokguk. Dried wakame expands dramatically when soaked; fresh salted forms are common in East Asia. Mild, sweet-marine flavour and soft texture make it one of the most approachable sea vegetables.
Also known as: Wakame, Miyeok, Qundai cai
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A sample of named types with their own origin and culinary profiles.
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Nutrition and pairings
Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 0.47 g
- Saturated Fat 0.1 g
- Trans Fat 0 g
- Monounsaturated Fat 0.11 g
- Polyunsaturated Fat 0.2 g
- Cholesterol 0 mg
- Sodium 969 mg
- Salt 2.58 g
- Total Carbohydrate 5.71 g
- Dietary Fibre 4.12 g
- Total Sugars 0.48 g
- Complex / starch 0.49 g
- Protein 3.85 g
- Water 75.2 g
- Energy 34.7 kcal
- Water 75.2 g
- Carbohydrates 5.71 g
- Sugars 0.48 g
- Monosaccharides 0.34 g
- Disaccharides 0.14 g
- Starch 0.49 g
- Amylose 0.12 g
- Amylopectin 0.37 g
- Digestible Starch 0.42 g
- Resistant Starch 0.05 g
- Fibre 4.12 g
- Soluble Fibre 1.44 g
- Insoluble Fibre 2.68 g
- Protein 3.85 g
- Fat 0.47 g
- Saturated Fat 0.1 g
- Monounsaturated Fat 0.11 g
- Polyunsaturated Fat 0.2 g
- Vitamins 90.9 mg
- Vitamin A 20 µg
- Vitamin B1 — Thiamine 0.04 mg
- Vitamin B2 — Riboflavin 0.18 mg
- Vitamin B3 — Niacin 0.88 mg
- Vitamin B5 — Pantothenic Acid 0.26 mg
- Vitamin B6 0.04 mg
- Vitamin B7 — Biotin 1.7 µg
- Vitamin B9 — Folate 42 µg
- Vitamin C 2 mg
- Vitamin E 0.41 mg
- Vitamin K 23.4 µg
- Minerals 1328 mg
- Major Minerals 1221 mg
- Trace Minerals 108 mg
- Salt 2.58 g
- Sodium Chloride 2.58 g
Vitamins
vitamin-c: 2 · vitamin-a: 20 · vitamin-b1-thiamine: 0.04 · vitamin-b2-riboflavin: 0.18 · vitamin-b3-niacin: 0.88 · vitamin-b5-pantothenic-acid: 0.26 · vitamin-b6: 0.04 · vitamin-b7-biotin: 1.7 · vitamin-b9-folate: 42 · vitamin-e: 0.41 · vitamin-k: 23.4 ·
Minerals
Sodium: 968.98 · Potassium: 206 · Calcium: 46 · Iron: 1.1 · Zinc: 0.4 · Iodine: 106 ·
Sea vegetables bring iodine, minerals, and saltiness with modest calories when rehydrated.
History
Wakame was foraged and later cultivated along Japanese coasts as everyday food.
Korean miyeok traditions used wakame in soups for postpartum and festive meals.
Aquaculture expanded wakame supply for domestic soup and salad markets.
Dried wakame cut became a global Japanese and health-food grocery staple.