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A 2-tablespoon (10-gram) serving of raw wakame seaweed the amount often used in homemade versions contains ( Calories: 4.5 Protein: 0.3 grams Carbs: 1 gram Fiber: less than 1 gram Sugar: less than 1 gram Fat: less than 1 gram Iodine: 280% of the RDI Manganese: 6% of the RDI Folate: 5% of the RDI Sodium: 4% of the RDI Magnesium: 3% of the RDI Calcium: 1% of the RDI Wakame seaweed on its own is quite low in calories, high in iodine, and a decent source of manganese and folate

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