Food Guide

Wakame

Buying Tips

Wakame and alaria are mostly found in natural food stores or specialty markets.

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.

Preparation, Uses, & Tips

Traditionally added to miso soup, wakame is also good with other vegetables, or in salads, stir-fry dishes, and rice dishes.

Storing

Dehydrated wakame should be stored in an airtight container in a dark, dry place. Cooked wakame should be kept under refrigeration.

Nutrition Highlights

Alaria, 1/8 cup (2 Tbsp)

  • Calories: 4.5
  • Protein: 0.303g
  • Carbohydrate: 0.914g
  • Total Fat: 0.064g
  • Fiber: 0.050g

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The information presented in the Food Guide is for informational purposes only and was created by a team of US–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. Information expires December 2024.

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