FiberUp
Wakame Seaweed
Vegetable

How much fiber is in wakame seaweed?

Wakame Seaweed has 0.5 g of fiber per 2 tbsp dried (10 g). That is 2% of the daily value and a low amount for a vegetable.

0.5g
per 2 tbsp dried
5g
per 100 g
2%
daily value
#58of 60
vegetables

Soluble vs insoluble

Soluble 0.3g 60% Insoluble 0.2g 40%

The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.

About wakame seaweed and fiber

Two tablespoons of dried wakame is the usual amount in a bowl of miso soup, giving half a gram of fiber. It rehydrates to several times its dry volume.

Counts toward plant diversityLow FODMAP at this serving

How wakame seaweed compares to other vegetables

Per typical serving. The highest vegetable in the database is artichoke at 6.9 g.

FoodServingFiberPer 100 g% DV
Mushrooms1 cup sliced0.7 g1 g3%
Arugula2 cups0.6 g1.5 g2%
Green Onions (Scallions)1/4 cup chopped0.6 g2.4 g2%
Leek1/2 cup cooked0.5 g1 g2%
Wakame Seaweed2 tbsp dried0.5 g5 g2%
Dill Pickles1 spear0.4 g1.1 g1%
Garlic3 cloves0.2 g2.2 g1%

All 60 vegetables ranked by fiber

Servings to reach a daily goal

50×

servings of wakame seaweed to reach 25 g, the adequate intake for adult women

76×

servings of wakame seaweed to reach 38 g, the adequate intake for adult men

Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.

USDA entries for wakame seaweed

Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.

USDA descriptionFiber / 100 gSolubleInsoluble
Seaweed, wakame, raw0.5 g––

Frequently asked questions

How much fiber is in wakame seaweed?
2 tbsp dried of wakame seaweed, about 10 grams, contains 0.5 grams of dietary fiber. That is 5 grams of fiber per 100 grams and 2% of the 28 gram daily value.
Is wakame seaweed high in fiber?
Not especially. Wakame Seaweed has 0.5 g per serving, which ranks 58 of 60 vegetables in the FiberUp database. It still counts toward plant diversity, but the fiber in a meal will come from elsewhere.
Is the fiber in wakame seaweed soluble or insoluble?
About 60% of the fiber in wakame seaweed is soluble (0.3 g) and 40% is insoluble (0.2 g). Soluble fiber forms a gel that slows digestion and feeds gut bacteria; insoluble fiber adds bulk and speeds transit.
How many servings of wakame seaweed would reach a daily fiber goal?
It would take about 50 servings to reach 25 g (the adequate intake for adult women) and 76 servings to reach 38 g (adult men). Spreading fiber across several foods is easier and better for gut bacteria diversity.

Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.