Wakame in two bowls with chopsticks.

Wakame is one type of seaweed high in vitamins and minerals and is frequently incorporated into all kinds of meals, especially various soups, salads, and sushi rolls. It is a popular food among people looking to add more nutritional value to their meals.

What is wakame?

Wakame (Undaria pinnatifida) is a type of edible seaweed, marine algae, and a sea vegetable. often served in salads, soups, and sushi. Wakame is commonly known for its salty taste, just like most seaweeds.


Wakame is a tasty seaweed and has a unique, savory flavor. It also provides plenty of health benefits, including:

Side Effects

It is important to only eat a healthy amount of wakame, as eating too much could have adverse effects on some individuals. Such adverse effects include but are not limited to:

If you enjoy the taste and nutritional benefits of wakame, be sure to talk to a nutritionist or your doctor about the safest way to incorporate this seaweed into your diet. A nutritionist may especially recommend helpful ideas on recipes in which you could include wakame.

How to Take Wakame

Wakame is a popular seaweed to incorporate into your diet. There are many different ways to add wakame to food. Some common ideas include:

  • Soups, such as miso soup
  • Salads, such as wakame and cucumber salad, wakame and shrimp salad and a traditional seaweed salad
  • Wakame and udon noodles
  • Wakame brown rice
  • Wakame sushi
  • Wakame as seasoning


The right amount of wakame intake may differ from one individual to another. For the best advice, you should consult a nutritionist, a dietitian or another health professional.

Typically, most people who frequently eat wakame eat small amounts at a time, particularly if the wakame is mixed in a soup or in sushi rolls. Be cautious not to eat too much wakame, as it may result in adverse side effects, as mentioned above.

Final Thoughts

While wakame clearly has multiple health benefits and a unique taste, it may not be the choice for everyone. Regardless, it is a common food, particularly in Japanese cuisine, and it can bring out the flavors in all kinds of recipes.

If you enjoy wakame or want to try it for the first time, just be sure to eat a healthy amount and follow up with a health professional if you are concerned about your daily nutrition.

Disclaimer: This article does not constitute professional medical advice, nor can it replace the advice of a licensed professional.

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