Wakame

What Is Wakame?

Wakame (Undaria pinnatifida) is a green seaweed commonly used in Japanese cuisine and sold dried. When dry, it is dark green-black; after soaking in water, it turns a bright grass green and becomes soft and slightly slippery in texture.

It is generally sold as thinly cut pieces of leaf; soak it in water for a few minutes, drain it, and use it directly. Its best-known uses are miso soup and a vinegared seaweed salad called sunomono.

Nutritional Values of Wakame

One hundred grams of raw wakame contains about 45 kcal, 3 g of protein, and 9.1 g of carbohydrates. Like other seaweeds, it is naturally rich in sodium (872 mg/100 g); it is a nutrient-dense vegetable that also contains calcium, iodine, and thiamine.

What Are the Benefits of Wakame?

With its low-calorie, nutrient-dense profile, wakame is a sea vegetable that can be part of a balanced diet. Its iodine and calcium may contribute to diets that include limited seafood.

This is general information; wakame is a food and is not a substitute for medical treatment. Because of its naturally occurring sodium and iodine, people on sodium- or iodine-restricted diets are advised to consume it in moderation.

How to Choose Wakame

When buying dried wakame, check its color and that the package is intact.

• Dark green-black pieces with a uniform color are a sign of freshness.
• The package should not have absorbed moisture and should contain few crumbs.
• If buying salted wakame (freshly salted), rinse it thoroughly with water to remove the salt before use.

How to Store Wakame

Dried wakame can be stored for months without spoiling in a cool, dry cupboard. After soaking in water and draining, store any leftovers in an airtight container in the refrigerator and use them within 2–3 days.

Using Wakame in the Kitchen

Before using, soften wakame by soaking it in cold water for 5–10 minutes; it expands several times in volume. After draining, add it directly to soup or toss it with vinegar and sesame oil and serve it as a salad.

How to Add Wakame to Miso Soup

Add soaked and drained wakame to a soup made with dashi and miso in the final minute of cooking; boiling it for too long makes its texture too soft and fades its color.

How to Make Sunomono (Wakame Salad)

Toss soaked wakame with rice vinegar, a little sugar, soy sauce, and sesame seeds, then let it rest; this refreshing meze is usually served with cucumber slices.

What Recipes Use Wakame?

Miso soup, wakame salad (sunomono), seaweed rice bowls, and cold noodle dishes are among the most common uses for wakame.

Frequently Asked Questions

Are wakame and kombu the same thing?

No. Wakame is a soft seaweed with thin leaves, while kombu is a different type of kelp with a thicker, firmer texture that is usually simmered to make dashi broth.

How much does dried wakame expand?

When soaked in water, dried wakame can expand to about 5–10 times its volume; for this reason, only a small amount is needed.

Can wakame be eaten raw?

Yes. After soaking it in water and draining it, wakame can be eaten raw in a salad without cooking.

Where can you find wakame?

Dried packages may be available in the international foods aisle of large grocery stores, in Asian markets, and from online retailers.

Is wakame salty?

In its natural form, it has the characteristic saltiness of seaweed; some products are sold salted as well, in which case rinsing them before use is recommended.