Dried Wakame Seaweed (Rehydrated)
The ocean’s green gift and the thyroid’s best friend: a sea vegetable grown in clean waters that multiplies when soaked and turns into soft emerald strips with a light iodine flavour and a fresh natural saltiness; the star of Japanese miso soup.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Add a tablespoon of soaked wakame to your daily salad or soup; its fibre absorbs water and fills the stomach, giving instant fullness.
Best preparation methods
Soak it in lukewarm water for only 5 minutes, then drain; don’t boil it for long, or it loses its fucoidan and heat-sensitive vitamins.
Important Nutritional Note
Its glycemic index and load are close to zero (GL 0.4), and it is a treasure trove of natural iodine, which the thyroid needs to work well and to keep a sluggish metabolism going.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (30 g) |
|---|---|---|
| Calories | 45 kcal | 13.5 kcal |
| Protein | 3 g | 0.9 g |
| Carbohydrate | 9.1 g | 2.7 g |
| Available carbohydrate | 8.6 g | 2.6 g |
| Fat | 0.6 g | 0.2 g |
| Dietary fibre | 0.5 g | 0.1 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Vegetables with a glycemic index (14), it ranks 5 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is wakame good for an underactive thyroid?
Yes, it is one of the richest natural sources of iodine, which the thyroid needs to make its hormones; people with an overactive thyroid or autoimmune thyroiditis (Hashimoto’s) should be careful, because too much iodine can worsen their condition.
Does wakame help burn belly fat?
It contains fucoxanthin, a compound that studies show helps activate the burning of deep visceral fat.
How many calories are in a portion of soaked wakame (30 g)?
Only 14 kcal, 1 g protein and about 2.6 g available (net) carbohydrate.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.