Seaweed, Wakame, Raw
Pregnancy nutrients in 100 g
100 g gives about 33% of daily folate, 16% of daily riboflavin and 15% of daily calcium needed in pregnancy.
- Folate (DFE) 196 mcg
- Riboflavin 0.23 mg
- Calcium 150 mg
- Iron 2.18 mg
- Protein 3.03 g
- Vitamin C 3 mg
- Zinc 0.38 mg
- Choline 13.9 mg
- Potassium 50 mg
- Vitamin B-6 0 mg
- DHA 0 g
- Vitamin B-12 0 mcg
- Vitamin D 0 IU
Show full nutrient table
| Nutrient | In 100 g | Daily reference |
|---|---|---|
| Calcium | 150 mg | 1000 mg |
| Choline | 13.9 mg | 450 mg |
| DHA | 0 g | 0.3 g |
| Folate (DFE) | 196 mcg | 600 mcg |
| Iron | 2.18 mg | 27 mg |
| Potassium | 50 mg | 2900 mg |
| Protein | 3.03 g | 70 g |
| Riboflavin | 0.23 mg | 1.4 mg |
| Vitamin B-12 | 0 mcg | 2.6 mcg |
| Vitamin B-6 | 0 mg | 1.9 mg |
| Vitamin C | 3 mg | 85 mg |
| Vitamin D | 0 IU | 600 IU |
| Zinc | 0.38 mg | 11 mg |
Pregnancy guidance
Safe with precautionsRaw wakame seaweed is safe in modest culinary amounts during pregnancy. It supplies calcium, folate, magnesium, and dietary iodine to support thyroid balance and fetal tissue development. Because marine algae can contain variable iodine and trace heavy metals, NHS guidelines recommend limiting regular seaweed intake to moderate servings. Rehydrate dried wakame in clean water, rinse well, and add small amounts to miso soup or cucumber salad.
How to read this
During pregnancy you need more of certain nutrients each day, like folate, iron and choline. Each bar shows how much of that daily amount 100 g of Seaweed, Wakame, Raw provides. 100% means 100 g alone covers the whole day; smaller numbers show its share. A ✓ marks 100% or more.