Sea Veggies: Not Just for Fish

Last Update: September 28, 2022

What does the word seaweed make you think of? If your answer is slimy, swirling kelp in a bay, think again. Sea vegetables can add a delicious and super nutritious punch to plenty of your favorite dishes.

Why eat sea vegetables? They’re loaded with dietary fiber and chlorophyll — making them a super high source of antioxidants. That salty flavor comes from a balanced combination of many naturally occurring ocean minerals that are extremely beneficial to your body.

Here’s a breakdown of a few of the more common sea vegetables and how you can eat them.

Agar Agar

Agar Agar may sound foreign, but you’ve probably been eating it for years as a thickener in many store-bought foods like pudding. It is a slightly opaque flake that thickens when dissolved in hot water, has no flavor and is colorless. It can be used in place of conventional gelatin in pie fillings, jelly or pudding.


Arame looks a little like dried, wiggly black noodles but it softens when soaked in warm water for 10 to 15 minutes. Arame has a mild and slightly sweet flavor, and can be tossed into stir-fries, omelets or salads.


Dulse is the reddish-brown sea vegetable that can be found as the whole leaf, or ground into a powder. This one is chewier than some of the others (which is why some prefer to sprinkle the powdered version instead) but is delicious right out of the package or even fried up like bacon. Think vegetarian BLT!


Kombu is thick like cardboard, packaged in full sheets or strips, and is generally added in right at the beginning when cooking rice, soups, or beans.  Just a 2-inch square of kombu helps make beans more digestible.


Nori is the most common of sea vegetables. It’s the paper-thin sheet used for sushi rolls and also now popular toasted, salted and packaged as a nutritious stand-alone snack. It can also be sprinkled (just toast it and then crush it into flakes) onto rice, quinoa, salad or casseroles.


Wakame is a tender sea vegetable that increases greatly in size (up to seven times its original volume) after a brief 10-minute soak in warm water. Once cooked, wakame becomes melt-in-your-mouth tender. It can also be eaten raw as a snack. It’s also excellent sprinkled on salads, soups, or steamed with other cooked vegetables.

Photo credit: Stacy Spensley on Flickr

Share this article

Sara Snow

Sara Snow is a Green Living Expert, TV Host and the author of Sara Snow's Fresh Living, sharing a message of attainable sustainable living. Snow is a frequent public speaker and media contributor, having been seen on Good Morning America, The Early Show, Discovery Networks, CNN, New York Times, Lucky Magazine, Better Homes and Gardens and many others. Learn more at

Download the app for easy shopping on the go

By providing your mobile number, you agree to receive marketing text messages from Thrive Market. Consent not a condition to purchase. Msg & data rates apply. Msg frequency varies. Reply HELP for help and STOP to cancel.

If you are visually-impaired and having difficulty with our website, call us at 1‑855‑997‑2315

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

© Thrive Market 2024 All rights reserved.