Wakame (dried) vs Nori (dried)
Both count toward 30 plants a week.
| Wakame (dried) | Nori (dried) | |
|---|---|---|
| Protein · per 100 g | 3.0 g | 25.0 g |
| Carbs · per 100 g | 9.1 g | 40.0 g |
| Fat · per 100 g | 0.6 g | 2.0 g |
| Fiber · per 100 g | 0.5 g | 21.0 g |
| Energy · per 100 g | 45.0 kcal | 250 kcal |
| Protein · per 100 kcal | 6.7 g | 10.0 g |
| To hit 30 g protein | 990 g · 446 kcal | 120 g · 300 kcal |
The same three numbers, drawn
What 30 g of protein looks like on a plate
Where the calories come from
The one-line verdict: Nori (dried) delivers 1.5× the protein per calorie of Wakame (dried) (10.0 g vs 6.7 g per 100 kcal).
More protein / 100 g: NoriMore fiber / 100 g: NoriLighter per 100 g: WakameSmaller 30 g portion: Nori
Swap in your own pair
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.