What is seaweed called that you eat?

According to the FAO, seaweed cultivation worldwide almost tripled between 2000 and 2019, highlighting its growing popularity. For many, the first encounter with this marine organism is through sushi, leaving them to wonder, "what is seaweed called that you eat?". While the general term is 'sea vegetable' or 'macroalgae', the specific name depends on its variety, with popular types including nori, wakame, and kombu.

Quick Summary

This article explores the common terminology for edible seaweed, detailing specific types like nori for sushi, kombu for broth, and wakame for salads, clarifying their names and uses across global cuisines.

Key Points

• Sea vegetables: A general and more appealing term for edible seaweed, though each type has a specific name.

• Nori: The most recognized type of edible seaweed, typically pressed into dried sheets for sushi and rice balls.

• Kombu: A type of kelp crucial for Japanese cooking, used to create the foundational soup stock dashi.

• Wakame: A dark green seaweed with a sweet flavor and silky texture, often found in miso soup and seaweed salads.

• Umami: The savory, glutamate-rich flavor profile that is characteristic of many types of edible seaweed.

• Preparation methods: Seaweeds can be eaten fresh, dried, toasted, rehydrated, or processed into flakes and powders for diverse culinary uses.

• Nutritional powerhouse: Edible seaweeds are rich in vitamins, minerals, and fiber, but should be consumed in moderation due to varying iodine levels.

Common Names for Edible Seaweed

While 'seaweed' is a general term for many species of marine algae, culinary varieties are often referred to more specifically as 'sea vegetables'. In Japan, the general term for seaweed is kaisō, but this is typically reserved for scientific use, with individual types having their own distinct names. The name can depend on its color classification (red, brown, or green algae), its processed form, and its primary culinary use.

Popular Types of Edible Seaweed

There are thousands of species of seaweed, but only a small number are commonly eaten, especially in East Asian cuisine. Each type offers a unique texture, flavor, and nutritional profile, from the thin sheets used in sushi to the thick, kelp-like pieces for flavoring soups.

• Nori: Arguably the most recognizable edible seaweed in Western countries, nori is made from the red algae genus Pyropia and pressed into thin, dried sheets. It is famously used to wrap sushi and onigiri (rice balls). When toasted, it becomes yaki-nori and offers a crispy, savory flavor. Shredded nori, known as kizami nori, is used as a garnish on ramen and other dishes.
• Kombu: A type of kelp (Saccharina japonica) known for its rich, umami flavor, kombu is a cornerstone of Japanese cooking. It is sold in wide, dried strips and is the primary ingredient for making dashi, a foundational soup stock. It can also be simmered with vegetables or used as a seasoning.
• Wakame: This dark green kelp (Undaria pinnatifida) has a delicate texture and a subtly sweet flavor. It is most famously found in miso soup and seaweed salads, rehydrating quickly when soaked in water.
• Dulse: A red seaweed (Palmaria palmata) from the North Atlantic, dulse has a soft, leathery texture when fresh and a smoky, bacon-like flavor when fried or cooked. It is sold in dried flakes or powder and can be added to soups or used as a seasoning.
• Hijiki: This brown seaweed (Hizikia fusiforme) appears as tiny, black, twig-like strands when dried. It is rich in fiber and minerals but requires careful preparation due to higher levels of inorganic arsenic, so it is best consumed in moderation.
• Sea Lettuce: A vibrant green, paper-thin seaweed (Ulva lactuca), sea lettuce is found along coastlines worldwide. It can be used in salads or soups and is sometimes used as a substitute for nori.
• Irish Moss: This red alga (Chondrus crispus) is not typically eaten on its own but is boiled to extract carrageenan, a gelatinous substance used as a thickener in desserts like ice cream and custard.

The Culinary Uses and Benefits of Sea Vegetables

Sea vegetables have been a staple in many coastal cultures for centuries, particularly in East Asia, due to their versatility and impressive nutritional profile. They are packed with minerals, vitamins, and fiber, and are an excellent source of the savory flavor known as umami.

Common Uses:

• Sushi and Onigiri: Nori sheets are essential for holding together sushi rolls and rice balls.
• Soups and Broths: Kombu forms the base of dashi, while wakame is a common addition to miso soup.
• Salads: Rehydrated wakame or sea lettuce make for refreshing and nutritious salads, often dressed with a simple vinaigrette.
• Condiments and Seasonings: Powdered or shredded nori and dulse flakes are used to add umami flavor to a variety of dishes, including rice, noodles, and popcorn.
• Thickeners: Agar-agar, derived from red algae like Gracilaria, is a vegan alternative to gelatin used in desserts and jellies.

Nutritional and Culinary Comparison of Edible Seaweeds

Feature	Nori	Kombu	Wakame	Dulse
Classification	Red Algae	Brown Algae (Kelp)	Brown Algae (Kelp)	Red Algae
Flavor Profile	Mild, nutty, savory	Deep, rich umami	Mild, slightly sweet	Salty, savory, smoky
Texture	Thin, crispy sheets	Thick, leathery	Tender, silky	Soft, chewy (leathery)
Common Uses	Sushi, onigiri, snacks	Dashi stock, broth	Miso soup, salads	Seasoning, snacks, soups
Preparation	Toasted, shredded	Rehydrated, simmered	Rehydrated, raw	Dried, flaked, fried
Nutritional Highlight	Vitamins A, C, B12	Iodine, calcium, fiber	Omega-3s, calcium	Iron, protein, minerals

Potential Health Benefits and Considerations

Beyond flavor, consuming edible seaweed offers a range of potential health benefits, though there are also important considerations regarding sourcing and moderation. Seaweeds are rich in nutrients, including iodine, iron, calcium, and antioxidants. Some varieties, like those used to produce agar-agar, offer a high fiber content that can support digestive health.

Benefits

• Nutrient-Rich: Sea vegetables are a dense source of minerals often lacking in land-based plants, including iodine, which is crucial for thyroid function.
• Source of Umami: The amino acids, such as glutamates, found in seaweed provide the rich, savory umami taste that can enhance meals.
• Vegan-Friendly: Some seaweeds offer a valuable plant-based source of nutrients like B12, though supplementation is still recommended for vegans as the amount can vary.

Considerations

• Heavy Metals: Some types of seaweed, particularly brown seaweeds like hijiki, can accumulate heavy metals from the environment. Sourcing from clean waters and consuming in moderation is key.
• Iodine Content: While iodine is beneficial, some seaweeds contain very high levels, and excessive intake can harm the thyroid gland. It's wise to vary the types of seaweed you eat.

Culinary Experimentation for Western Palates

For those new to eating sea vegetables, integrating them into familiar dishes is an excellent starting point. Rather than thinking of them as a separate dish, consider using them as a flavor-enhancing ingredient or a seasoning. For instance, powdered dulse can be sprinkled onto scrambled eggs, or toasted nori can be crumbled over rice. As the food industry continues to embrace these ingredients, seaweed is now found in a wider range of products, from crackers to noodles, making it easier than ever to explore its unique taste.

Conclusion

When asked "what is seaweed called that you eat?", the answer extends far beyond just one name. While often generalized as 'sea vegetables', the diverse world of edible seaweed includes many varieties like nori, kombu, and wakame, each with a unique culinary purpose, flavor, and texture. From wrapping sushi to flavoring soups and seasoning dishes, these mineral-rich marine algae are a versatile and nutritious addition to the global diet. By understanding the specific names and best uses of these sea vegetables, you can confidently explore and enjoy their deep, savory flavors.

Frequently Asked Questions

What is the green seaweed in soup called?

The bright green seaweed commonly found in miso soup is called wakame. It has a slightly sweet flavor and rehydrates beautifully in hot broth.

What kind of seaweed is used to wrap sushi?

The seaweed used to wrap sushi is called nori. It's a type of dried red algae pressed into thin sheets, and it has a mild, savory flavor.

Is all seaweed edible?

No, not all seaweed is safe to eat. While many species are edible, some can accumulate high levels of heavy metals or other toxins, particularly if harvested from polluted areas. It's crucial to identify and source seaweed from reputable suppliers.

What are some other names for edible seaweed?

Besides specific varietal names, edible seaweed is often referred to as 'sea vegetables' or 'sea plants'.

What does kombu seaweed taste like?

Kombu, a type of kelp, provides a deep, rich savory flavor known as umami. This makes it an excellent base for broths and stocks, like the Japanese dashi.

Can you eat seaweed raw?

Yes, some types of seaweed, like sea lettuce and certain varieties of wakame, can be eaten raw, especially in salads. However, many types are dried and require rehydration before consumption.

What is seaweed called that is used as a thickener?

A gelling agent derived from red algae, such as Gracilaria and Gelidium, is called agar-agar or kanten. It is used as a vegan alternative to gelatin in desserts and sauces.