Sea Lettuce

What Is Sea Lettuce?

Sea lettuce (Ulva lactuca) is a thin, glossy green seaweed that resembles a lettuce leaf; it is internationally known as “sea lettuce.” It grows on rocky shores and in shallow waters.

Its thin, delicate leaves have a mild oceanic, umami flavor. It is used fresh, dried, or rehydrated in salads, soups, egg dishes, and as a garnish. Like other seaweeds, it is rich in minerals.

Sea Lettuce Nutrition

Like other green seaweeds, sea lettuce is low in calories, providing approximately 30 kcal per 100 g; it is rich in fiber and minerals, especially iron and magnesium. Since verified USDA data specific to this species is limited, the values are approximate and based on a similar profile.

What Are the Benefits of Sea Lettuce?

With its low calorie content, fiber, and minerals, sea lettuce can be considered a light part of a balanced diet.

This is general information; sea lettuce is a food and is not a substitute for medical treatment.

How to Choose Sea Lettuce

Fresh sea lettuce should be bright green, firm, and have a clean ocean smell. Dried sea lettuce should have a vivid green color and a clean smell; choose products harvested from clean, reliable waters.

• Fresh sea lettuce should be bright green and firm
• Dried sea lettuce should have a vivid color and clean smell
• Choose a product from a clean source

How to Store Sea Lettuce

Dried sea lettuce keeps for a long time in a sealed container in a cool, dry place; fresh sea lettuce should be eaten soon and kept in the refrigerator. Rehydrate dried seaweed in water before using it.

Using Sea Lettuce in the Kitchen

Sea lettuce is rehydrated and used in salads, as well as in soups, egg dishes, baked goods, and as a garnish. Its mild ocean flavor pairs well with vinegar, sesame, and olive oil; dried sea lettuce can also be crumbled and sprinkled on as a seasoning.

How to Use Dried Sea Lettuce

Soak dried seaweed in water for a few minutes until soft (rehydrated), then drain and add it to salads and dishes; it can also be crumbled and sprinkled directly on as a seasoning.

Frequently Asked Questions

Is sea lettuce actual lettuce?

No. Its name comes from its leaf’s resemblance to lettuce. It is actually a green seaweed with an ocean flavor.

Is sea lettuce used like nori?

It can be used similarly as a seasoning or garnish, but nori is pressed into sheets, while sea lettuce is thinner and more loosely structured.

Where should sea lettuce be purchased?

Choose food-grade products collected from clean, reliable waters; do not use sea lettuce collected from polluted waters.