Wakame
Traditionally added to miso soup, wakame is also good with other
vegetables or in salads, stir-fry dishes, and rice dishes.
Wakame (Undaria pinnatifida) is leafy and mild in flavor. Wakame turns green after
soaking. The browner varieties have a stronger flavor. It is common to Japanese waters.
Varieties
A sea vegetable closely related to wakame is alaria (Alaria esculenta); it is
common to Atlantic waters. Black or dark green in color, alaria is similar to wakame in
appearance, taste, and nutrition, but needs a longer cooking time than wakame. Alaria is good
in stews and grain dishes. It can also be used in miso
soup instead of the traditional wakame.
Buying and storing tips
Wakame and alaria are mostly found in natural food stores or specialty markets. Dehydrated
wakame should be stored in an airtight container in a dark, dry place. Cooked wakame should be
kept under refrigeration.
Availability
Dehydrated wakame is available year-round.
Preparation, uses, and tips
Traditionally added to miso soup, wakame is also good
with other vegetables, or in salads, stir-fry
dishes, and rice dishes.
Nutritional Highlights
Alaria, 1/8 cup (2 Tbsp)
Calories: 4.5
Protein: 0.303g
Carbohydrate: 0.914g
Total Fat: 0.064g
Fiber: 0.050g
The information presented in this website is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications.
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