Fast delivery.png){kind=small}
Fair prices
Here is an article that was very dear to me! With Aurélie, we consume wakame for years, and frankly, it's one of the easiest seaweeds to incorporate into daily life. You might already know it: it's the tender green seaweed found in the miso soup at Japanese restaurants. But did you know that the Benefits of wakame go far beyond just accompanying soup ?
Between its exceptional richness in calcium (13 times more than milk according to ANSES data), its documented effect on fat metabolism, and its remarkable content of natural iodine, this wakame seaweed is truly worth taking a closer look at. Specifically, I will explain why this algae has become a staple in our diet, how to choose it, prepare it, and most importantly, how to enjoy all its benefits safely.
What is wakame ?
WakameUndaria pinnatifida) is an edible brown seaweed native to the cold seas of Asia. Don't be misled by its scientific name of "brown" seaweed: once on the plate, it displays a beautiful green color, tender and slightly translucent. This is what makes it so visually appealing.
In Japan, this wakame seaweed has been consumed for over 1,300 years. The earliest writings mentioning its use date back to the Nara period (710-794), where it was already considered a valuable food, reserved for the nobility and offered as a tribute to the emperor. Even today, Japan remains the world's largest consumer of wakame, with a central place in daily diet.
What is fascinating is that the inhabitants of Okinawa—one of the famous "blue zones" where there is an exceptional concentration of centenarians—traditionally consume seaweed, including wakame, almost daily. Obviously, longevity cannot be explained by a single food, but this observation has motivated numerous studies on the Benefits of wakame and algae in general.
In Europe, and particularly in Brittany, the cultivation of wakame has developed since the 1980s. The cold, nutrient-rich waters of the Breton coast provide ideal conditions for producing high-quality wakame, with the advantage of rigorous traceability and health control. To learn more about the different edible seaweeds available, we have written a comprehensive guide.
The 7 Proven Benefits of Wakame
1. An ally for the thyroid thanks to natural iodine
Wakame is naturally rich in iodine, a trace element essential for the proper functioning of the gland. thyroid. This regulates our metabolism, our energy, our body temperature, and many other vital functions. According to the Ciqual Table data (ANSES), dried wakame contains approximately 1,800 µg of iodine per 100g, making it one of the most concentrated natural sources.
In France, mild iodine deficiencies remain common, particularly among women of childbearing age. A moderate and regular consumption of wakame can help meet daily requirements (150 µg for an adult according to the EFSA), provided that the recommended quantities are respected.
2. An exceptional bone remineralization
Here is a figure that particularly struck me: wakame contains 13 times more calcium than milk with equal weight. Specifically, 100g of dried wakame provides about 1,300 mg of calcium, compared to 120 mg for cow's milk. Obviously, one does not consume 100g of wakame at once, but even a 5g portion significantly contributes to daily intake.
This calcium is accompanied by magnesium and vitamin K, two nutrients that promote its proper absorption and utilization by the body. This is known as nutritional synergy, and it is what makes whole foods more effective compared to isolated supplements.
3. Documented cardiovascular support
Research on wakame and cardiovascular health is promising. A study from the University of Tokyo (2023) observed that regular consumption of brown seaweed was associated with a 24% increase in resting energy expenditure among the participants. This metabolic activation could help maintain a healthy weight and, indirectly, preserve heart health.
Wakame also contains specific peptides and polysaccharides studied for their effects on blood pressure. Fucoidans, in particular, are soluble fibers unique to brown algae that are the subject of active research.
4. A wealth of protective antioxidants
Fucoxanthin, the pigment that gives wakame its characteristic hue, is a powerful antioxidant. Unlike traditional antioxidants like vitamin C or E, fucoxanthin has a unique chemical structure that allows it to act on multiple cellular mechanisms simultaneously.
Wakame also contains polyphenols and chlorophyll, creating a complete antioxidant cocktail. These compounds help neutralize free radicals responsible for cellular aging and numerous imbalances.
5. An asset for digestive health
The fibers of wakame, particularly alginates and fucoidans, have a unique characteristic: they form a gel upon contact with water. This gel coats the intestinal wall, promotes transit, and nourishes the good bacteria in the microbiota. If you are interested in intestinal health, you know that it is a fundamental pillar of overall well-being.
These soluble fibers also help slow down the absorption of sugars, which can aid in maintaining stable blood sugar levels after meals. A significant advantage for those who monitor their diet. To delve deeper into this topic, also discover the benefits of Kombu, another brown algae with similar properties.
6. A supply of quality plant-based proteins
With approximately 15 to 20% protein (on a dry matter basis), wakame is an interesting source of plant-based amino acids. Its protein profile is relatively complete, which is rare in the plant kingdom. For people reducing their consumption of animal proteins, it is a valuable supplement – to be combined with other sources such as legumes or spirulina.
7. A natural detox thanks to alginates
The alginates present in wakame have a fascinating ability: they can bind to certain heavy metals in the digestive tract and facilitate their elimination. This is why seaweeds are studied in the context of natural detoxification. However, caution is advised: this property requires choosing high-quality seaweeds from non-polluted areas to avoid achieving the opposite effect !
Wakame and Weight Loss: What Science Really Says
Let's talk frankly about this topic that interests many people: the wakame slimming, myth or reality ?
Fucoxanthin, the famous pigment in wakame, has been the subject of numerous studies in recent years. A particularly interesting study conducted by Hokkaido University (2023) followed participants for 16 weeks. The results showed a average reduction of 12% in visceral fat mass in the group regularly consuming brown algae rich in fucoxanthin, compared to the control group.
How does it work? Fucoxanthin appears to activate a protein called UCP1, which is present in brown adipose tissue. This activation increases thermogenesis – in other words, the body's ability to burn calories to produce heat. This mechanism would explain the 24% increase in resting energy expenditure observed in other studies.
Important: These results are promising, but wakame is not a miracle pill. Its effect on metabolism is part of a holistic approach: balanced diet, regular physical activity, quality sleep. Consider it an ally, not a standalone solution.
What is also interesting is the effect of wakame fibers on satiety. By swelling in the stomach, they provide a feeling of fullness that can naturally reduce portion sizes. Add to that a very low caloric density (about 45 kcal for 100g rehydrated) and you understand why wakame has its place in a weight management approach. weight loss.
Photo extracted from our work "Cooking with seaweed"
Detailed nutritional composition
Here are the nutritional values of dried wakame, according to the Ciqual Table of ANSES (per 100g):
Macronutrients
- Energy: 306 kcal (but we consume only 5-10g maximum)
- Proteins: 16.7 g
- Carbohydrates: 39.6 g (including fibers: 32.7 g)
- Lipids: 2.6 g (including omega-3: 0.9 g)
Minerals (the stars of wakame)
- Calcium: 1,300 mg (162% of the RDI)
- Magnesium: 770 mg (205% of the RDI)
- Iron: 13.6 mg (97% of the RDI)
- Iodine: 1,800 µg (1,200% of the RDI – hence the importance of moderation)
- Potassium: 6 100 mg
Vitamins
- Vitamin A: 360 µg
- Vitamin K: 66 µg
- B vitamins: B1, B2, B9 (folates)
Specific bioactive compounds
- Fucoxanthin: Antioxidant pigment, studied for its action on metabolism
- Fucans: sulfated polysaccharides with immune properties
- Alginates: Gelling fibers, heavy metal chelating
These figures are impressive, but let's remember that a realistic portion of wakame is 5 to 10g of dried product. Nevertheless, it remains a remarkable nutritional concentrate, comparable to other superfoods like Dulse or the Nori.
How to consume wakame daily
Dried wakame: the most convenient
It is the most common and easiest form to preserve. The dehydrated wakame is presented in glitter. To prepare it:
- Pour the desired amount into a bowl (count 5g per person)
- Cover with cold or lukewarm water
- Let it rehydrate for 5 to 10 minutes – the wakame will triple in volume.
- Drain well and gently press to remove excess water.
- It's ready! Integrate it into your preparations.
Conservation: Dried wakame can be stored for several months (or even more than a year) in an airtight container, away from light and moisture. Once rehydrated, consume it within 2-3 days in the refrigerator.
Fresh salted wakame: the premium texture
The fresh wakame(preserved in salt) offers a more tender texture and a more delicate taste. Before use, rinse it thoroughly under cold water to remove excess salt, then soak it for 5 minutes. It is perfect for salads where a melt-in-the-mouth texture is desired.
The best culinary pairings
Wakame has a subtle, slightly iodized taste that pairs well with many ingredients:
- With the sesame: Sesame seeds, oil, or paste (tahini) – the classic Japanese combination
- With the cucumber: The freshness of the cucumber perfectly balances the marine side.
- With citrus fruits: Lemon, yuzu, orange – the acidity enhances the wakame
- With ginger: Fresh or marinated, for a tangy touch
- With tofu: Ideal protein pairing for a complete plant-based meal
2 easy raw recipes to start with wakame
Wakame-cucumber-sesame salad (the classic Japanese)
Preparation time: 15 minutes | For 2 people
Ingredients:
- 10g of dried wakame
- 1 cucumber
- 2 tablespoons of toasted sesame seeds
- 2 tablespoons of soy sauce (tamari for gluten-free)
- 1 tablespoon of rice vinegar
- 1 teaspoon of sesame oil
- 1 pinch of sugar (or maple syrup)
Preparation:
- Rehydrate the wakame for 10 minutes in cold water. Drain and squeeze.
- Slice the cucumber into thin rounds. Lightly salt and let it drain for 5 minutes, then press.
- Mix soy sauce, vinegar, sesame oil, and sugar to make the sauce.
- Assemble wakame and cucumber, drizzle with sauce, and sprinkle with sesame seeds.
Eric's Tip: Add a few slices of fresh pickled ginger for even more freshness. This salad improves by resting for 30 minutes in the fridge.
Express raw miso soup with wakame
Preparation time: 10 minutes | For 2 people
Ingredients:
- 5g of dried wakame
- 2 tablespoons of paste Miso (preferably unpasteurized)
- 100g of silken or firm tofu, diced
- 500ml of hot water (not boiling to preserve the probiotics in the miso)
- 1 chopped green onion
- A few drops of soy sauce (optional)
Preparation:
- Heat the water to a maximum of 50°.
- Add the dried wakame directly – it will rehydrate in the soup.
- In a bowl, dissolve the miso with a little hot water to avoid lumps.
- Pour the diluted miso into the soup, add the tofu and green onion.
- Serve immediately – do not boil further to preserve the enzymes in the miso.
Eric's Tip: This soup is perfect as a starter or a snack.
For more inspiration, check out our section seaweed recipes where you will find dozens of ideas for cooking wakame and other seaweeds on a daily basis.
Photo taken from our book "Cooking with seaweed"
Precautions and contraindications
As beneficial as it may be, wakame is not suitable for everyone in all situations. Here are the points to watch out for:
People who should avoid or limit wakame
- Thyroid disorders: In cases of hyperthyroidism, Graves' disease, or thyroid nodules, additional iodine intake may worsen the situation. Consult your endocrinologist before any regular and frequent consumption.
- Thyroid treatment: If you are taking Levothyrox or another thyroid medication, the iodine in wakame may interfere with the treatment. Seek advice from your doctor.
General precautions
Quality and traceability: It is crucial to choose certified organic wakame, sourced from controlled cultivation areas, with regular analyses. The organic Breton seaweed that we market benefit from strict regulations and preserved waters.
- Progressivity: If you have never consumed seaweed, start with small amounts to get your digestive system accustomed.
- Rotation: Vary the sources of seaweed and don't necessarily consume only wakame every day, to diversify your nutritional intake.
FAQ: Your questions about wakame
What are the main benefits of wakame ?
Wakame contributes to thyroid metabolism thanks to its natural iodine, supports bone remineralization with 13 times more calcium than milk, and aids in weight management due to fucoxanthin, which promotes fat oxidation. It also provides protective antioxidants and beneficial fibers for digestion.
Does wakame help with weight loss ?
Wakame contains fucoxanthin, a pigment studied for its effects on fat metabolism. A study from Hokkaido University (2023) observed a 12% reduction in visceral fat mass among participants who regularly consumed brown seaweed rich in fucoxanthin. Combined with its satiating fibers and low caloric density, wakame can be an ally in a weight loss approach.
How to consume dried wakame ?
Rehydrate the dried wakame for 5 to 10 minutes in cold water. It will triple in volume. Drain it well, then incorporate it into your salads, soups, bowls, or stir-fried dishes. Use about 5g of dried wakame per person, which is a small handful before rehydration.
Is wakame dangerous for the thyroid ?
Wakame is rich in iodine, which is beneficial for most people and contributes to the normal functioning of the thyroid. However, individuals with hyperthyroidism, Graves' disease, or those undergoing thyroid treatment should consult their doctor before consuming it regularly.
Fresh or dried wakame: which one to choose ?
Fresh salted wakame offers a more tender texture and a subtler taste, ideal for salads where a melt-in-the-mouth texture is desired. Dried wakame is more convenient to store (several months in an airtight container), economical, and perfect for soups and broths. Both retain their nutritional benefits, so it is a matter of preference and use.
Where does wakame grow ?
WakameUndaria pinnatifida) naturally grows on the coasts of Japan, Korea, and China, where it has been cultivated for centuries. In Europe, it has been cultivated in Brittany since the 1980s, in cold (10-15°C) and nutrient-rich waters that provide it with excellent nutritional quality. The Breton cultivation benefits from traceability and strict health controls.
Where to find quality wakame
Here we are, reaching the end of this comprehensive guide on wakame. If you're convinced and want to get started, here are a few tips for making a good choice:
Essential quality criteria
- Organic certification: It guarantees the absence of pesticides and an environmentally friendly cultivation.
- Controlled origin: Favor local Breton seaweed or high-quality Japanese/Korean imports with traceability.
- Regular analyses: The supplier must be able to provide evidence of checks on heavy metals and radioactivity.
- Optimal conservation: Dried wakame should be stored away from moisture, ideally in a protective atmosphere.
At Biovie, we offer organic Breton and Japanese wakame, selected according to strict criteria. Each batch is traced and analyzed to ensure impeccable quality. We consume these products ourselves daily – it's our best guarantee of reliability.
Ready to discover the benefits of wakame ?
To try it is to love it! Start with the wakame-cucumber-sesame salad, it's truly the perfect recipe to get acquainted with this seaweed. And if you have any questions, don't hesitate to contact us – we are always delighted to share our passion for living foods.
