Sea Vegetable
Alaria
Alaria (winged kelp, Alaria esculenta and related) is a North Atlantic and Pacific brown seaweed with a midrib and wing-like blades—sweet-marine and used dried in soups and snacks, similar in role to wakame. Soak and add to miso-style soups or salads. Firm midrib may be trimmed for tender dishes.
Also known as: Winged Kelp, Atlantic Wakame
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Cuts & parts
Breeds & varieties
A sample of named types with their own origin and culinary profiles.
Characteristics
Preparations
Provenance
Sources
Traits
Nutrition and pairings
Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 0.54 g
- Saturated Fat 0.1 g
- Trans Fat 0 g
- Monounsaturated Fat 0.1 g
- Polyunsaturated Fat 0.21 g
- Cholesterol 0 mg
- Sodium 902 mg
- Salt 2.69 g
- Total Carbohydrate 5.96 g
- Dietary Fibre 3.94 g
- Total Sugars 0.54 g
- Complex / starch 0.47 g
- Protein 3.78 g
- Water 84.4 g
- Energy 32.6 kcal
- Water 84.4 g
- Carbohydrates 5.96 g
- Sugars 0.54 g
- Monosaccharides 0.38 g
- Disaccharides 0.17 g
- Starch 0.47 g
- Amylose 0.12 g
- Amylopectin 0.35 g
- Digestible Starch 0.4 g
- Resistant Starch 0.05 g
- Fibre 3.94 g
- Soluble Fibre 1.38 g
- Insoluble Fibre 2.56 g
- Protein 3.78 g
- Fat 0.54 g
- Saturated Fat 0.1 g
- Monounsaturated Fat 0.1 g
- Polyunsaturated Fat 0.21 g
- Vitamins 87.1 mg
- Vitamin A 20 µg
- Vitamin B1 — Thiamine 0.05 mg
- Vitamin B2 — Riboflavin 0.19 mg
- Vitamin B3 — Niacin 0.92 mg
- Vitamin B5 — Pantothenic Acid 0.27 mg
- Vitamin B6 0.05 mg
- Vitamin B7 — Biotin 1.8 µg
- Vitamin B9 — Folate 44.3 µg
- Vitamin C 2 mg
- Vitamin E 0.43 mg
- Vitamin K 17.1 µg
- Minerals 1257 mg
- Major Minerals 1158 mg
- Trace Minerals 99.7 mg
- Salt 2.69 g
- Sodium Chloride 2.69 g
Vitamins
vitamin-c: 2 · vitamin-a: 20 · vitamin-b1-thiamine: 0.05 · vitamin-b2-riboflavin: 0.19 · vitamin-b3-niacin: 0.92 · vitamin-b5-pantothenic-acid: 0.27 · vitamin-b6: 0.05 · vitamin-b7-biotin: 1.8 · vitamin-b9-folate: 44.3 · vitamin-e: 0.43 · vitamin-k: 17.1 ·
Minerals
Sodium: 901.58 · Potassium: 198 · Calcium: 58 · Iron: 1.3 · Zinc: 0.4 · Iodine: 98 ·
Sea vegetables bring iodine, minerals, and saltiness with modest calories when rehydrated.
In the kitchen
Culinary partners and combinations that usually underperform with Alaria.
Usually avoid with
Often clash in flavour or tradition
History
North Atlantic foragers harvested winged kelp as a coastal food.
Canadian and Scottish shores sold alaria among edible seaweeds.
Specialty sea-vegetable brands listed alaria beside wakame and dulse.