Wakame seaweed is a familiar ingredient to lovers of Japanese cuisine.

In fact, it is one of the main ingredients in the famous and delicious miso soup.

But its use in cooking is not limited to this.

Wakame seaweed can also be used to create amazing recipes that are as nutritious as they are original.

In terms of health, it benefits from a complete and remarkable nutritional profile, for our greatest happiness.

Wakame properties

• Excellent source of fibre
• Rich in protein
• Strong antioxidant power
• Promotes transit
• Stimulates the immune system

Wakame seaweed nutrition and calories

The 100g of wakame:

• Water: 8.54g
• Carbohydrates: 5,7g
• Lipids: 2.51g
• Protein: 14.1g
• Fibre: 41.4g
• Sodium: 5170mg
• Calcium: 1000mg
• Iron: 17.2mg
• Iodine: 19,100 mcg
• Magnesium: 1110mg
• Potassium: 7,140mg
• Beta-carotene: 104,000 mcg
• Vitamin K: 732 mcg
• Vitamin B2: 0.78mg
• Vitamin B3: 6.39mg
• Vitamin B9: 237mg
• Energy: 184 calories
• Energy: 760kJ

The main nutrients in Wakame

Among the nutrients contained in Wakame algae in good quantities, we can mention the following

• Fibre: the high intake of fibre is beneficial to the digestive tract and facilitates transit, making Wakame a good ally in the fight against constipation.
• Sodium: in reasonable amounts, sodium is essential for the body's water distribution.
• Calcium: with a higher intake than dairy products, Wakame is a food to introduce especially for people with osteoporosis.
• Iodine: the iodine content in Wakame is very high, so you need to watch your intake if you have thyroid problems.
• Iron: a good intake of iron will facilitate the transport of oxygen in your body, but also the maintenance of good enzyme activity.
• Beta-carotene: is a real concentrate of antioxidants hidden in Wakame seaweed, with a beta-carotene content per 100g much higher than the daily requirement.
• Vitamin K: plays an important role in the prevention of cardiovascular disease, as it is involved in the activation of a number of clotting factors.
• Vitamin B9: for women who are pregnant or planning to become pregnant, vitamin B9 is essential for the synthesis of DNA, Wakame contains very good amounts.

Wakame benefits

Thanks to its complete and atypical nutritional profile, Wakame seaweed has many benefits for our health.

Rich in fibre, vegetable protein, minerals and antioxidants, it is a true cocktail of goodness.

In addition to its detoxifying properties, it stimulates the immune system and sluggish bowels, and would also help prevent cardiovascular disease.

Detoxifier

It is the alginate in Wakame seaweed that helps to effectively detoxify the digestive system.

Strengthens the immune system

The high levels of beta-carotene in Wakame make it an excellent ally for strengthening the immune system, for example in early winter.

Prevents cardiovascular disease

With its high vitamin K content, you can reduce your risk of cardiovascular disease.

Rich in fibre

With over 40% fibre, Wakame seaweed is excellent for bowel health.

It promotes transit and contributes to digestive well-being.

It is an ally of choice for people suffering from constipation, whether chronic or temporary.

In addition, fibre has a strong satiating effect, which is another great benefit for better weight and appetite control.

Finally, fibre has a regulating effect on blood sugar and cholesterol levels.

Good source of protein

Wakame seaweed is a very good source of vegetable protein, which is easily assimilated by the body.

In this sense, it is an interesting alternative to foods of animal origin and has its place in a varied and balanced diet.

How to choose the right wakame seaweed?

Wakame is a seaweed from the Alariaceae family.

Originally from Asia, it has been an integral part of Chinese, Japanese and Korean cuisine for centuries.

Its colour can be more or less dark green, but its taste is always subtly iodised.

When bought fresh, wakame should be very green and its texture relatively gelatinous.

It is also available dehydrated.

Wakame seaweed can be green or brown; its colour tends to darken when cooked, which is perfectly normal.

For optimal preservation, if you buy it dried, remember to protect it from light, moisture and heat.

If it is fresh, it can be kept for several days in the fridge in an airtight container.

Once cooked, seaweed should be consumed fairly quickly as its texture tends to change over time.

How to prepare Wakame seaweed?

Like all seaweeds, wakame has a slightly sweet but very iodised flavour, reminiscent of oysters or certain shellfish.

This unique flavour is just waiting to be explored in the kitchen and offers us a multitude of possibilities for creating recipes.

If it is fresh, you only need to season it to use it in your recipes for wakame salad or miso soup.

On the other hand, if it is dehydrated, it needs to be immersed in water for several tens of minutes to double or even triple its volume.

Some ideas for using wakame on the menu

Here are some examples of recipes in which Wakame can easily be added:

• Vegetable Soups
• Woks and stir-fried vegetables
• Mixed salads and raw vegetables
• With rice or fish
• In pho, ramen soup and Korean bimbimbap
• In tofu stew with small vegetables
• In pasta dishes
• To add a unique flavour to scrambled eggs
• To make delicious flavoured butters
• In a traditional Hawaiian poke bowl
• In a salad seasoned with rice vinegar and sesame oil
• In an appetizer cookie version

Wakame contraindications and allergies

There are very few contraindications to the consumption of wakame and it is a very healthy algae.

Although wakame is generally well tolerated from a digestive point of view, it may cause digestive problems in certain sensitive people or those suffering from irritable bowel syndrome.

Caution should therefore be exercised.

In addition, the main contraindication to the consumption of wakame seaweed is related to its high iodine content.

Thyroid disorders

Wakame is extremely rich in iodine.

As a result, people with thyroid disorders should strictly limit or even avoid its consumption.

If in doubt, it is advisable to consult a health professional as soon as possible, who will be able to advise you on the best course of action for your individual situation.