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What Is Wakame Seaweed? Taste, Nutrition, Benefits & How to Use It

Wakame is an edible seaweed widely used in Japanese cuisine, particularly in miso soup, salads, sunomono and noodle dishes. It has a mild ocean flavour and a tender, slightly springy texture that pairs easily with Japanese seasonings such as miso, dashi, soy sauce, vinegar and sesame.

Its scientific name is Undaria pinnatifida. In Japan, wakame has long been part of a wider culture of eating sea vegetables, alongside kombu, nori and other types of edible seaweed.

In the UK, dried wakame is one of the easiest forms to find. It can be stored conveniently and rehydrated when needed for soups, salads and other dishes.

This guide explains what wakame seaweed is, what it tastes like, how to prepare dried wakame, its calories and nutrition, its iodine content, and how wakame differs from nori and kombu.

Wakame at a Glance

  • Wakame: an edible seaweed widely used in Japanese cuisine.
  • Scientific name: Undaria pinnatifida.
  • Seaweed group: brown algae.
  • Flavour: mild, savoury and gently ocean-like.
  • Texture: tender, smooth and slightly springy when rehydrated.
  • Common uses: miso soup, sunomono, salads, noodle dishes and soups.
  • Common forms: fresh, salted and dried wakame.
  • Nutrients: wakame can provide fibre and minerals including calcium, magnesium and iodine, although values vary by form and product.

Official sources: This guide uses information from Japan's Ministry of Agriculture, Forestry and Fisheries (MAFF), the Ministry of Education, Culture, Sports, Science and Technology (MEXT), UK Government information and current Yutaka product guidance.

■ What Is Wakame?

Wakame is an edible brown seaweed commonly used in Japanese cuisine.

Its scientific name is Undaria pinnatifida, and it is listed as wakame in Japan's official food composition database.

Japan has a long tradition of eating different types of seaweed, and wakame is one of the most familiar. It grows in relatively shallow coastal waters and can be preserved in several ways, making it suitable for everyday cooking.

Wakame is commonly sold in three forms:

  • Fresh wakame – soft and moist, with a fresh seaweed texture.
  • Salted wakame – preserved with salt to reduce moisture and improve storage life.
  • Dried wakame – dehydrated for convenient storage and rehydrated before use.

In the UK, dried wakame is particularly convenient because it can be stored easily and used in small amounts whenever needed.

Source: Japan's Ministry of Agriculture, Forestry and Fisheries provides information about wakame and traditional Japanese seaweed products. View MAFF seaweed information

■ What Does Wakame Taste Like?

Wakame has a mild ocean flavour with a gentle savoury character.

Its flavour is not usually overpowering. Instead, one of its most distinctive qualities is its texture.

When properly rehydrated, wakame is:

  • Tender
  • Smooth
  • Slightly springy
  • Soft without becoming mushy when prepared correctly

This makes wakame easy to combine with familiar Japanese flavours such as:

  • Miso
  • Dashi
  • Soy sauce
  • Rice vinegar
  • Sesame

Unlike kombu, which is often used primarily to make dashi, wakame is usually eaten directly as an ingredient in the finished dish.

■ What Is Dried Wakame?

Dried wakame is wakame seaweed that has had much of its moisture removed to make it easier to store.

In its dried form, wakame looks small and lightweight. Once placed in water, however, the pieces absorb moisture and expand considerably.

This makes dried wakame especially convenient for home cooking because you can use only the amount you need.

Useful tip: dried wakame expands considerably when rehydrated, so start with a small amount until you become familiar with the quantity you need.

Dried wakame can be used for:

  • Miso soup
  • Seaweed salads
  • Sunomono
  • Noodle soups
  • Other Japanese-style soups

■ How to Prepare and Rehydrate Dried Wakame

Dried wakame is simple to prepare: soak it in water, drain it well and then add it to your dish.

1. Measure the Wakame

Take out the amount you need. Remember that dried wakame expands once it absorbs water.

2. Soak It in Water

Place the dried wakame in a bowl with plenty of water and allow it to rehydrate according to the packet instructions.

For Yutaka Dried Wakame Seaweed, the current preparation guidance is approximately 10 minutes in cold water or 3 minutes in hot water.

3. Drain Well

Once the wakame has expanded and softened, drain it thoroughly.

If you are using it in a salad or sunomono, gently removing excess water can help prevent the dressing from becoming diluted.

4. Add It to Your Dish

The rehydrated wakame can then be added to soups, salads, noodle dishes and other recipes.

Preparation note: soaking times can vary by product, so always follow the instructions on the individual packet.

■ How to Use Wakame

Wakame is a versatile ingredient that can be used in both hot and cold dishes.

Dish How Wakame Is Used
Miso Soup Add rehydrated wakame with ingredients such as tofu and spring onion.
Sunomono Combine with cucumber and a light vinegar-based dressing.
Salads Pair with vegetables, edamame, sesame and a savoury dressing.
Noodle Dishes Add as a topping to udon, soba or other noodle soups.
Soups Add to Japanese or Asian-style broths.

If you are trying wakame for the first time, miso soup is one of the easiest places to start.

Try Wakame in These Yutaka Recipes

Easy Japanese miso soup by Yutaka

Yutaka Recipe

Easy Japanese Miso Soup with Tofu & Spring Onion

A simple and comforting Japanese miso soup that is easy to prepare at home. Wakame pairs naturally with savoury miso broth and familiar Japanese ingredients such as tofu and spring onion.

View Recipe →
Edamame and wakame salad by Yutaka

Yutaka Recipe

Edamame Wakame Salad

A fresh salad combining wakame with edamame, vegetables and a flavourful dressing. A great option for enjoying wakame in a light, cold dish.

View Recipe →

■ Wakame Nutrition: Calories, Iodine and Other Nutrients

When looking at wakame nutrition, it is important to distinguish between fresh wakame and dried wakame.

Removing water concentrates nutrients by weight, so 100g of dried wakame should not be directly compared with 100g of fresh or rehydrated wakame as though they were typical serving sizes.

According to Japan's Standard Tables of Food Composition, raw wakame contains approximately 24 kcal per 100g.

Dried cut wakame contains much less water, so its nutritional values per 100g are considerably more concentrated.

Nutrient per 100g Dried Cut Wakame
Energy 186 kcal
Protein 17.9g
Fat 4.0g
Dietary fibre 39.2g
Calcium 870mg
Magnesium 460mg
Iron 6.5mg
Iodine 10,000µg

Important Nutrition Note

These figures refer to 100g of dried cut wakame, not a typical serving. Dried wakame is usually used in much smaller quantities and becomes considerably heavier after rehydration.

Nutritional values can also vary by product, so check the nutrition declaration on the individual pack.

Source: Nutritional data is based on Japan's Standard Tables of Food Composition. View dried wakame food composition data

■ Does Wakame Contain Iodine?

Yes. Wakame naturally contains iodine, as do many other types of seaweed.

Japan's food composition database lists approximately 1,600µg of iodine per 100g for raw wakame and 10,000µg per 100g for dried cut wakame.

However, iodine levels in seaweed can vary depending on the type of seaweed, product and processing method.

UK Government information also identifies seaweed as a food that can contain high and variable amounts of iodine.

Iodine Intake

The UK Government gives 140µg per day as the amount of iodine adults need.

Because some seaweeds can contain much higher amounts, more is not necessarily better. Wakame should be enjoyed as part of a varied diet rather than eaten in unusually large quantities specifically to increase iodine intake.

Source: View UK Government iodine information

■ Is Wakame Healthy? What About Wakame Benefits?

Searches for terms such as "wakame benefits" and "is wakame healthy" are common, but it is important not to treat wakame as a food that automatically produces a particular health result.

Official food composition data shows that wakame can contain several nutrients, including fibre and minerals such as calcium, magnesium and iodine.

However, the nutritional composition depends on whether the wakame is fresh, salted or dried, as well as on the individual product.

It is therefore more useful to think of wakame as a versatile sea vegetable that can contribute a range of nutrients to a varied diet, rather than describing it as a food that prevents disease or guarantees a specific health benefit.

Nutrition & Health Claim Note

In Great Britain, nutrition and health claims used for foods are regulated. Even where an authorised claim exists for a nutrient such as iodine, a food must meet the relevant conditions before that claim can be used.

■ Wakame vs Nori vs Kombu: What Is the Difference?

Wakame, nori and kombu are all edible seaweeds used in Japanese cuisine, but they are different ingredients with different culinary roles.

Wakame Nori Kombu
Typical form Leaves or dried pieces Thin dried sheets Thick dried strips or sheets
Common uses Miso soup, salads, sunomono Sushi, onigiri, toppings Dashi, simmered dishes, hot pots
Texture Tender and slightly springy when rehydrated Crisp when dry Thick and firm
Main culinary role Usually eaten as an ingredient Wrapping, topping or eating directly Frequently used to make dashi

Wakame vs Nori

Nori is best known in the UK as the thin seaweed sheets used for sushi rolls and onigiri.

Wakame, by comparison, is usually rehydrated and eaten as a soft ingredient in soups and salads.

Wakame vs Kombu

Kombu is a thicker seaweed and plays an especially important role in making Japanese dashi.

Wakame is more commonly eaten directly as part of the finished dish.

■ Is Wakame the Same as Seaweed Salad?

No. Wakame is an ingredient, while seaweed salad is a prepared dish.

A seaweed salad may contain wakame, but it can also contain other seaweeds and additional ingredients. Recipes and commercially prepared products vary considerably.

Wakame = a type of edible seaweed

Wakame Salad / Seaweed Salad = a dish made using seaweed

If you would like to make a wakame salad at home, try combining rehydrated wakame with ingredients such as edamame, vegetables and sesame-based seasonings.

■ How Is Wakame Eaten in Japan?

Wakame is one of the familiar sea vegetables used in everyday Japanese cooking.

Miso Soup

One of the best-known combinations is tofu and wakame miso soup.

The tender texture of wakame works particularly well with the savoury flavour of dashi and miso.

Sunomono

Wakame is also commonly combined with cucumber and a vinegar-based dressing to make a light Japanese side dish.

Salads

Its soft, springy texture also works well with sesame, vegetables and ingredients such as edamame.

Noodle Dishes and Soups

Wakame can be added to noodle soups such as udon or soba, or used as a simple topping for other Japanese-style soups.

Japan also has regional wakame products and traditions. For example, MAFF introduces ita wakame, a dried sheet-style wakame traditionally eaten in parts of Japan.

Source: View MAFF information about Ita Wakame

■ Where to Buy Wakame in the UK

Wakame is available in the UK from Japanese food shops, Asian supermarkets and specialist online retailers.

When shopping online, useful search terms include:

  • Wakame
  • Wakame Seaweed
  • Dried Wakame
  • Dried Wakame Seaweed

Yutaka Shop Online offers dried wakame that can be used for miso soup, salads, soups and other Japanese dishes.

Yutaka Dried Wakame Seaweed 40g

Yutaka Dried Wakame Seaweed 40g

Convenient dried wakame with a mild, savoury flavour and tender texture once rehydrated. Ideal for miso soup, salads, noodle dishes and other Japanese recipes.

Best for: keeping a versatile Japanese seaweed in the cupboard for soups, salads and everyday Japanese cooking.

Shop Dried Wakame Seaweed

■ Wakame: The Key Things to Remember

Wakame is an edible seaweed that has long been used in Japanese cooking.

It is particularly popular in miso soup, salads, sunomono, noodle dishes and soups.

The simplest way to understand the main terms is:

Wakame = the seaweed itself
Dried wakame = wakame preserved by drying and rehydrated before use
Seaweed salad = a prepared dish that may contain wakame or other seaweeds

Wakame can also provide nutrients including fibre and minerals such as calcium, magnesium and iodine. However, nutrient levels vary depending on the form and product, and wakame should be enjoyed as part of a varied diet rather than treated as a food that automatically provides a particular health benefit.

■ Frequently Asked Questions

What is wakame?

Wakame is an edible brown seaweed widely used in Japanese cuisine. Its scientific name is Undaria pinnatifida, and it is commonly used in miso soup, salads, sunomono and noodle dishes.

Is wakame a type of seaweed?

Yes. Wakame is an edible seaweed belonging to the group known as brown algae.

What does wakame taste like?

Wakame has a mild ocean flavour with a gentle savoury character. When rehydrated, it has a tender, smooth and slightly springy texture.

What is dried wakame?

Dried wakame is wakame that has had much of its moisture removed for easier storage. It expands considerably when placed in water and is usually rehydrated before use.

How do you rehydrate dried wakame?

Place the dried wakame in plenty of water and allow it to rehydrate according to the packet instructions. Once expanded and softened, drain it well before adding it to your dish.

How long should you soak wakame?

Soaking time varies by product. Yutaka Dried Wakame Seaweed currently recommends approximately 10 minutes in cold water or 3 minutes in hot water. Always follow the instructions on the individual pack.

Can you eat wakame raw?

Wakame is sold in different forms, including fresh, salted and dried. Preparation depends on the product. Dried wakame should normally be prepared according to the instructions on the packet before eating.

How many calories are in wakame?

Japan's food composition database lists raw wakame at approximately 24 kcal per 100g. Dried wakame has a much higher value per 100g because much of its water has been removed, so the two forms should not be compared as equivalent serving sizes.

Does wakame contain iodine?

Yes. Wakame contains iodine, although the amount can vary depending on the type, form and product. Seaweed can contain relatively high levels of iodine, so it is best enjoyed as part of a varied diet.

Is wakame healthy?

Wakame can provide fibre and minerals including calcium, magnesium and iodine. However, it would not be accurate to say that eating wakame alone guarantees a particular health benefit. Its nutritional value is best considered as part of a varied diet.

What is the difference between wakame and nori?

Wakame is usually rehydrated and eaten in soups, salads and other dishes. Nori is commonly sold as thin dried sheets and is widely used for sushi, onigiri and toppings.

What is the difference between wakame and kombu?

Wakame is usually eaten directly as an ingredient, while kombu is a thicker seaweed particularly well known for its use in making Japanese dashi.

Is wakame the same as seaweed salad?

No. Wakame is a type of edible seaweed, while seaweed salad is a prepared dish. Seaweed salad may contain wakame as well as other seaweeds and ingredients.

Where can I buy wakame in the UK?

Wakame is available from Japanese food shops, Asian supermarkets and specialist online retailers in the UK. Yutaka Shop Online offers dried wakame for UK delivery.

■ Sources

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