Seaweed, wakame, raw

Plant foods · Vegetables · All vegetables

g
Macronutrients 75 / 100 How is this scored?

Composition

Energy

Protein 3.0 g · 12 kcal/100g
Fat 0.6 g · 6 kcal/100g
Carbs 9.1 g · 37 kcal/100g
Fiber 0.5 g
Water 80 g
Total energy 45 kcal

Energy is predominantly from carbs (67%); EFSA recommends 45–60% for a balanced diet

Fat quality 61 / 100 How is this scored?
Total fat
0.6g
Saturated
0.1g
Monounsat.
0.1g
Polyunsat.
0.2g
Omega-6
0.01g

Saturated fat is 2.6% of energy, within the WHO limit of 10%.

Protein quality 33 / 100 How is this scored?
Histidine 33%
Isoleucine 96%
Leucine 100%
Lysine 82%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Histidine (33% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 47 / 100 How is this scored?

Vitamins

Vitamin A 18 µg
Vitamin C 3.0 mg
Vitamin D 0.0 µg
Vitamin E 1.0 mg
Vitamin K 5 µg
Thiamin (B1) 0.06 mg
Riboflavin (B2) 0.23 mg
Niacin (B3) 1.6 mg
Pantothenic (B5) 0.7 mg
Vitamin B6 0.00 mg
Folate (B9) 196 µg
Vitamin B12 0.00 µg

Minerals

Calcium 150 mg
Iron 2.2 mg
Magnesium 107 mg
Phosphorus 80 mg
Potassium 50 mg
Sodium 872 mg
Zinc 0.4 mg
Copper 0.28 mg
Manganese 1.40 mg
Selenium 0.7 µg

Notable source of Folate (B9) (98% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.