Sea Vegetable

Sea Lettuce

Sea lettuce is bright green Ulva seaweed with thin, ruffled sheets that taste clean, briny, and slightly grassy. Used fresh in salads, dried as flakes, or lightly toasted as a seasoning. Harvest from clean waters only; Ulva can accumulate contaminants in polluted areas. Young bright fronds are preferred.

Also known as: Aosa / Anori, Parae, Sea Lettuce, Laitue de mer

Track this ingredient

Quantity

Unit

Kg Liters Whole

Note

Cuts & parts

Frond

Powder

Breeds & varieties

A sample of named types with their own origin and culinary profiles.

View all

Ulva lactuca

Aosa

Sea Lettuce Sheet

Ulva rigida

Green Laver

Ulva pertusa

Characteristics

Preparations

BoiledDriedFlakeFreshFrozenPickledPowderRoastedSalad CutSheetSoakedSteamedStripToastedWhole

Provenance

Fair TradeHand HarvestedOrganicSeasonalSingle OriginSustainableWild Harvested

Sources

AquacultureOutdoor FarmedWild

Traits

BrightBrinyDelicateFreshGrassyMarineMildMineral

Nutrition

Typical values per 100 g edible portion. Nutrient names open the reference page.

Nutrition Facts

Per 100 g edible portion

Calories 33.8

Amount per 100 g

Total Fat 0.49 g
Saturated Fat 0.11 g
Trans Fat 0 g
Monounsaturated Fat 0.1 g
Polyunsaturated Fat 0.19 g
Cholesterol 0 mg
Sodium 909 mg
Salt 2.4 g
Total Carbohydrate 6.24 g
Dietary Fibre 4.05 g
Total Sugars 0.46 g
Complex / starch 0.48 g
Protein 3.71 g
Water 75.4 g

Detailed nutrients

Energy 33.8 kcal
Water 75.4 g
Carbohydrates 6.24 g
- Sugars 0.46 g
  - Monosaccharides 0.32 g
  - Disaccharides 0.14 g
- Starch 0.48 g
  - Amylose 0.12 g
  - Amylopectin 0.36 g
  - Digestible Starch 0.41 g
  - Resistant Starch 0.05 g
- Fibre 4.05 g
  - Soluble Fibre 1.42 g
  - Insoluble Fibre 2.63 g
Protein 3.71 g
Fat 0.49 g
- Saturated Fat 0.11 g
- Monounsaturated Fat 0.1 g
- Polyunsaturated Fat 0.19 g
  - Omega-3 0.02 g
  - Omega-6 0.1 g
Vitamins 96.5 mg
- Vitamin A 20 µg
- Vitamin B1 — Thiamine 0.05 mg
- Vitamin B2 — Riboflavin 0.21 mg
- Vitamin B3 — Niacin 1.05 mg
- Vitamin B5 — Pantothenic Acid 0.31 mg
- Vitamin B6 0.05 mg
- Vitamin B7 — Biotin 2 µg
- Vitamin B9 — Folate 50.6 µg
- Vitamin C 2 mg
- Vitamin E 0.5 mg
- Vitamin K 19.7 µg
Minerals 1229 mg
- Major Minerals 1141 mg
  - Calcium 46 mg
  - Sodium 909 mg
  - Potassium 186 mg
- Trace Minerals 87.5 mg
  - Iron 1.1 mg
  - Zinc 0.4 mg
  - Iodine 86 µg
Salt 2.4 g
- Sodium Chloride 2.4 g

Vitamins

vitamin-c: 2 · vitamin-a: 20 · vitamin-b1-thiamine: 0.05 · vitamin-b2-riboflavin: 0.21 · vitamin-b3-niacin: 1.05 · vitamin-b5-pantothenic-acid: 0.31 · vitamin-b6: 0.05 · vitamin-b7-biotin: 2 · vitamin-b9-folate: 50.6 · vitamin-e: 0.5 · vitamin-k: 19.7 ·

Minerals

Sodium: 909.36 · Potassium: 186 · Calcium: 46 · Iron: 1.1 · Zinc: 0.4 · Iodine: 86 ·

Sea vegetables bring iodine, minerals, and saltiness with modest calories when rehydrated.

In the kitchen

Culinary partners and combinations that usually underperform with Sea Lettuce.

Pairs well with

Classic and complementary matches

Usually avoid with

Often clash in flavour or tradition

History

500 BCE

Coastal peoples worldwide foraged Ulva as a fresh green sea vegetable.

1600JP

Japanese and Korean coasts used aosa/garland sea lettuces in soups and seasonings.

1900

Scientific naming and coastal forage guides documented sea lettuce as everyday wild food.

2000

Chefs and foragers revived sea lettuce in Nordic and Atlantic fine-dining menus.