Dried wakame seaweed has 45 kcal and 872 mg sodium per 100 g. Rehydrates rapidly — a tablespoon of dried wakame expands to a generous bowl-topping. Track sodium.
How should I track Wakame seaweed, dried?
Wakame seaweed, dried is high in magnesium. For consistent tracking of Wakame seaweed, dried, weigh it raw. Cooking method changes both weight and calorie density — steaming barely changes anything, but roasting with oil or frying can double the calories. A systematic review (Whitton et al., Adv Nutr 2022) found vegetables are omitted from food logs 2–85% of the time, often because people assume they are "free" calorically. While most vegetables are indeed low-calorie, the fats added during cooking are not. Log the oil, butter, or dressing separately to keep your tracking accurate.