Wakame

What Is Wakame?

Wakame (Undaria pinnatifida) is a green sea vegetable widely used in Japanese cuisine, sold in dried form. It is dark green-black when dry, and turns a vivid grass green with a soft, slightly slippery texture after soaking in water.

It is usually sold as thinly cut leaf pieces; after soaking in water for a few minutes, it is drained and used directly. Its best-known uses are miso soup and sunomono, a vinegared seaweed salad.

Nutritional Values of Wakame

100 g of raw wakame contains approximately 45 kcal of energy, 3 g protein, and 9.1 g carbohydrate. Like other sea vegetables, it is naturally rich in sodium (872 mg/100 g); it is also a nutrient-dense vegetable containing calcium, iodine, and thiamine.

What Are the Benefits of Wakame?

With its low calorie and nutrient-dense structure, wakame is a sea vegetable that can be considered part of a balanced diet. Its iodine and calcium content can contribute to diets with limited seafood consumption.

This information is general; wakame is a food, not a substitute for medical treatment. Due to its natural sodium and iodine content, those on salt/iodine restriction are advised to consume it in moderation.

How to Choose Wakame?

When buying dried wakame, attention should be paid to color and package integrity.

• Dark green-black, homogeneously colored pieces are a sign of freshness.
• The package should not have absorbed moisture and should have few crumbs.
• If buying salted (fresh-salted) wakame, the salt should be thoroughly rinsed off with water 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, the remaining amount should be consumed within 2-3 days in an airtight container in the refrigerator.

Using Wakame in the Kitchen

Wakame is softened by soaking in cold water for 5-10 minutes before use; during this time its volume increases several times. After draining, it can be added directly to soup or mixed with vinegar and sesame oil and served as a salad.

How Is Wakame Added to Miso Soup?

Soaked and drained wakame is added to soup prepared with dashi and miso in the very last minute of cooking; prolonged boiling softens its texture too much and fades its color.

How Is Sunomono (Wakame Salad) Made?

Soaked wakame is mixed with rice vinegar, a little sugar, soy sauce, and sesame, then left to rest; it is usually served with cucumber slices as a refreshing meze.

Which Recipes Use Wakame?

Miso soup, wakame salad (sunomono), seaweed rice bowl, and cold noodle plates are the recipes wakame is most often used in.

Frequently Asked Questions

Are wakame and kombu the same thing?

No. Wakame is a soft, thin-leafed seaweed, while kombu is a different kelp type with a thicker, tougher structure, generally boiled to make dashi stock.

How much does dried wakame expand?

When soaked in water, dried wakame can expand to about 5-10 times its volume; therefore a very small amount is enough.

Is wakame eaten raw?

Yes, after soaking in water and draining, it can be eaten raw as a salad without needing to be cooked.

Where is wakame found?

It can be found as dried packages in the world cuisine sections of large supermarkets, Asian markets, and online sales.

Is wakame salty?

In its natural form it has a saltiness characteristic of seaweed; some products are also sold pre-salted, in which case rinsing before use is recommended.