Sea Lettuce

What Is Sea Lettuce?

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

Its thin, delicate leaves carry a mild sea-umami taste. Fresh, dried or rehydrated, it is used in salads, soup, egg dishes and garnishes. Like other seaweeds, it is rich in minerals.

Nutritional Values of Sea Lettuce

Like green seaweeds, sea lettuce is low in calories, at around 30 kcal per 100 grams; it is rich in fiber and minerals (especially iron and magnesium). Since verified USDA data specific to the species is limited, values are approximate, drawn from a similar profile.

What Are the Benefits of Sea Lettuce?

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

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

How to Choose Sea Lettuce?

Fresh sea lettuce should be bright green, firm and have a clean sea smell. In dried form the color should be vivid green and the smell clean; product harvested from clean, reliable waters is preferred.

• Fresh form should be bright green and firm
• Dried form's color should be vivid, smell clean
• Product from a clean source should be preferred

How to Store Sea Lettuce?

Dried sea lettuce is stored in a sealed container in a dry, cool place for a long time; the fresh form should be consumed quickly from the refrigerator. Dried seaweed is rehydrated in water before use.

Using Sea Lettuce in the Kitchen

Sea lettuce is rehydrated and used in salads; also in soup, egg dishes, baked goods and garnishes. Its mild sea taste pairs well with vinegar, sesame and olive oil; the dried form can also be crumbled and sprinkled as a seasoning.

How Is Dried Sea Lettuce Used?

Dried seaweed is soaked in water for a few minutes to soften (rehydrate), then drained and added to salads and dishes; it can also be crumbled and sprinkled directly as a seasoning.

Frequently Asked Questions

Is sea lettuce actual lettuce?

No; its name comes from its leaf resembling lettuce. It is actually a green seaweed with a sea taste.

Is sea lettuce used like nori?

It can be used similarly as a seasoning and garnish; however, while nori comes in pressed sheets, sea lettuce is thinner and looser in structure.

Where should sea lettuce be bought from?

Products harvested from clean, reliable waters and sold for food use should be preferred; those harvested from polluted waters should not be used.