Foundation Diet and Health
Diet and Health
QR Code
The best perspective for your health


Wakame has a crisp consistency and has a subtle briny and sweet flavor. It can be used raw or cooked and is rich in iodine (10–20 mg/100 g dry weight).
We have provided the missing values for the nutritional information from the USDA database for this ingredient.

Many people believe that this product is a raw food because it appears to be in its natural state. However, in the majority of cases it isn’t raw! This is usually because the production process requires heat, and other alternative processes would involve much more time and money, as is the case here - or it has to be pasteurized. At least one of these reasons applies here.

If a product is labeled as raw, before it is sold it still may be mixed with other products that have undergone cheaper processes. Depending on the product, you may not be able to distinguish any differences when it comes to appearance or taste.

By the way, raw foodists should also understand that there are foods that are raw but that as such contain toxins — or that can only be eaten raw in small quantities. These are indicated with a different symbol.

Macronutrient carbohydrates 71.35%
Macronutrient proteins 23.65%
Macronutrient fats 5%
Ω-6 (LA, <0.1g)
Omega-6 fatty acid such as linoleic acid (LA)
 : Ω-3 (ALA, <0.1g)
Omega-3 fatty acid such as alpha-linolenic acid (ALA)
 = 0:0

Omega-6 ratio to omega-3 fatty acids should not exceed a total of 5:1. Link to explanation.

Values are too small to be relevant.
Nutrient tables

Wakame is a brown algae that is widely used in Asian countries to flavor hot pots and soups. In Japan, wakame is served in miso soup along with tofu. And this edible seaweed is becoming increasing popular in Europe. Wakame tastes particularly good in combination with cucumbers in green salads. The wakame sold is Europe is usually dried and is not necessarily “raw.” It depends on what type of drying and production process is used. In fact, most varieties of wakame are pasteurized, for example, at 85 °C
for 25 minutes.

Mekabu wakame, the sprouts of wakame above the roots, is sold commercially and is especially rich in nutrients. It has a stronger taste, but also requires longer cooking times.

Brown algae should only be eaten on rare occasion because 100 g of wakame contains as much iodine as you would need for a month. Consuming more than 1'000 µg of iodine per day can cause any one of several kinds of illnesses.

General information:

From Wikipedia: Wakame (ワカメ wakame?), Undaria pinnatifida, is a sea vegetable, or edible seaweed. It has a subtly sweet flavour and is most often served in soups and salads.

Sea-farmers have grown wakame in Japan since the Nara period.”

Nutritional information:

“New studies conducted at Hokkaido University have found that a compound in wakame known as fucoxanthin an help burn fatty tissue. Studies in mice have shown that fucoxanthin induces expression of the fat-burning protein UCP1 that accumulates in fat tissue around the internal organs. Expression of UCP1 protein was significantly increased in mice fed fucoxanthin. Wakame is also used in topical beauty treatments. See also Fucoidan.

Wakame is a rich source of eicosapentaenoic acid, an omega-3 fatty acid. At over 400 mg/100 kcal or almost 1 mg/kJ, it has one of the higher nutrient:calorie ratios for this nutrient, and among the very highest for a vegetarian source. A typical 1-2 tablespoon serving of wakame contains roughly 3.75–7.5 kcal and provides 15–30 mg of omega-3 fatty acids. Wakame also has high levels of sodium, calcium, iodine, thiamine and niacin.”

Culinary uses:

“Wakame fronds are green and have a subtly sweet flavour and satiny texture. The leaves should be cut into small pieces as they will expand during cooking.

In Japan and Europe, wakame is distributed either dried or salted, and used in soups (particularly miso soup), and salads (tofu salad), or often simply as a side dish to tofu and a salad vegetable like cucumber. These dishes are typically dressed with soy sauce and vinegar/rice vinegar.

Goma wakame, also known as seaweed salad, is a popular side dish at American and European sushi restaurants. Literally translated, it means "sesame seaweed", as sesame seeds are usually included in the recipe.”

Medicinal uses:

“In Oriental medicine it has been used for blood purification, intestinal strength, skin, hair, reproductive organs and menstrual regularity.

In Korea, the soup miyeokguk is popularly consumed by women after giving birth as sea mustard (miyeok) contains a high content of calcium and iodine, nutrients that are important for nursing new mothers. Many women consume it during the pregnancy phase as well. It is also traditionally eaten on birthdays for this reason, a reminder of the first food that the mother has eaten and passed on to her newborn through her milk, thus bringing good fortune for the rest of the year.”


“Japanese and Korean sea-farmers have grown wakame for centuries, and are still both the leading producers and consumers. Wakame has also been cultivated in France since 1983, in sea fields established near the shores of Brittany.

Wild grown wakame is harvested in Tasmania, Australia, and then sold in restaurants in Sydney and also sustainably hand-harvested from the waters of Foveaux Strait in Southland, New Zealand and freeze-dried for retail and use in a range of products.”

Invasive species:

“Native to cold temperate coastal areas of Japan, Korea, and China, in recent decades it has become established in temperate regions around the world, including New Zealand, the United States, Belgium, France, Great Britain, Spain, Italy, Argentina, Australia and Mexico. It was nominated one of the 100 worst invasive species in the world.”