💎 Key Nutrients
What Is Seaweed, Canadian Cultivated EMI-TSUNOMATA, Origin and Varieties
Seaweed in general refers to edible macroalgae harvested from marine environments. The specific variety “EMI-TSUNOMATA” is a cultivated seaweed grown in Canadian waters and sold in dried form. Seaweeds have been consumed by coastal communities for thousands of years; archaeological evidence demonstrates usage in East Asian cultures dating back millennia. Seaweed serves not only as a food but as a source of umami flavor thanks to its rich mineral and amino acid content. The cultivation of seaweed involves growing the algae on ropes or nets in nutrient-rich waters, where they absorb minerals and light, promoting the synthesis of essential compounds. The EMI-TSUNOMATA cultivar represents a modern cultivated variety optimized for nutritional value and environmental stability. It is dehydrated post-harvest to extend shelf life, concentrate nutrients, and facilitate transport and storage. Unlike fresh aquatic plants that spoil rapidly, dried seaweeds retain a significant portion of their nutrients because the drying process removes moisture and inhibits microbial growth. Different seaweed types—such as nori (Porphyra), wakame (Undaria), kombu (Laminaria), and dulse—vary in flavor, texture, and composition, but all share broad categories of nutrients, including complex carbohydrates (alginates and other polysaccharides), proteins with essential amino acids, dietary fibers, vitamins, and minerals. Seaweed varieties are generally categorized botanically into red, brown, and green macroalgae, and their nutrient profiles reflect their pigment and compound differences; for example, brown seaweeds are known for fucoxanthin pigments associated with antioxidant activity. Cultivated EMI-TSUNOMATA is typically harvested under controlled conditions to minimize contamination and preserve nutritional integrity. In traditional uses, seaweed is often rehydrated before consumption in soups, salads, or as a seasoning. Modern culinary trends incorporate dried seaweed as flakes or powders into smoothies, rice dishes, and even baked goods, highlighting its versatility beyond regional cuisines.
Nutrition Profile: A Detailed Breakdown
A 100 g serving of dried Canadian Cultivated EMI-TSUNOMATA seaweed provides 259 kcal, with 15.34 g of protein and a very low 1.39 g of total fat, making it exceptionally protein-dense for a plant source. Compared to many terrestrial vegetables, this seaweed delivers potassium levels (2944 mg) that are several times higher than common leafy greens and substantial iron (66.38 mg), addressing a nutrient often limited in plant-based diets. The dietary fiber content—36.7 g—is strikingly high relative to most foods, supporting digestive health and satiety. While total carbohydrates are 46.24 g, a large portion is indigestible fiber, making the net carbohydrate relatively low. It also delivers vitamin A (406 µg RAE), vitamin C (29 mg), and vitamin D (3.1 µg)—nutrients typically less abundant in plant foods. The amino acid profile includes all essential amino acids such as leucine, lysine, and valine, reflecting its protein quality. Seaweed’s lipid profile is notable for its low fat content but includes both monounsaturated and polyunsaturated fatty acids, contributing small amounts of heart-healthy fats. Mineral richness extends to magnesium (692 mg) and calcium (299 mg), supporting bone health, and trace minerals like zinc and manganese that underpin enzyme systems. Compared to other dried seafood or vegetables, this seaweed’s blend of micronutrients makes it nutrient-dense, but its exceptionally high sodium (4330 mg) warrants mindful consumption, particularly for those monitoring blood pressure. Because drying concentrates nutrients, portion sizes should be adjusted; a typical culinary serving (~5 g) contains proportionally smaller yet still meaningful amounts of key vitamins and minerals while mitigating sodium intake.
Evidence-Based Health Benefits
Seaweed consumption has been associated with multiple potential health benefits supported by scientific reviews and epidemiological research. Observational studies in Japan show that regular seaweed intake correlates with lower cardiovascular disease risk, potentially contributing to Japan’s longer life expectancies; however, these associations do not prove causation and may reflect broader dietary patterns. Seaweed’s high fiber content has been linked to improved digestive health and blood glucose regulation. Soluble fibers like alginates can slow carbohydrate absorption, blunting post-meal glucose spikes. A comprehensive review (2024) of brown seaweed compounds highlights polyphenols, carotenoids (such as fucoxanthin), and polysaccharides as bioactive compounds with antioxidant and anti-inflammatory effects; these compounds help reduce oxidative stress and may support metabolic health. Dietary fibers in seaweed also support beneficial gut microbiota, improving gut barrier function and contributing to weight management by enhancing satiety. Seaweed’s mineral density, particularly iron and potassium, supports red blood cell formation and electrolyte balance, essential for general metabolic function. Additionally, seaweed contains iodine, necessary for thyroid hormone production, although this varies by species and source. Several reviews suggest seaweed’s compounds may play roles in modulating blood lipids and blood pressure, with alginates binding dietary fats and sodium, potentially aiding in cardiovascular risk reduction. However, clinical intervention trials remain limited, and while observational evidence is promising, more rigorous trials are necessary to quantify effect sizes and recommendations.
Potential Risks and Who Should Be Careful
Despite its nutrient density, seaweed—especially dried varieties—presents potential risks for certain populations. One of the foremost concerns is its high sodium content, which at 4330 mg per 100 g far exceeds standard daily sodium limits; individuals with hypertension or cardiovascular risk should limit portion sizes. Seaweeds are also high in iodine, which, in excess, can disrupt thyroid function, leading to hyperthyroidism or hypothyroidism in susceptible individuals; moderation is essential, especially for those with existing thyroid disorders. Additionally, macroalgae can accumulate environmental contaminants, such as heavy metals (e.g., arsenic, cadmium, and lead), dependent on where and how they are harvested; regular consumption of contaminated seaweed could pose toxicity risks over time. Allergic reactions to seaweed proteins, though uncommon, may occur in individuals with specific sensitivities and should be monitored. Because dried seaweed concentrates minerals, it may interact with certain medications, such as anticoagulants or thyroid hormone medications, potentially altering their effects. Pregnant and breastfeeding individuals should consult healthcare providers to ensure appropriate iodine levels and avoid excessive trace element exposure. Finally, those with compromised kidney function should practice caution due to the high mineral load; tailored dietary advice is recommended to avoid mineral imbalances.
How to Select, Store, and Prepare Seaweed
Selecting quality dried seaweed begins with inspecting packaging for intact seals and a lack of moisture or visible contamination. Loose or brittle sheets without a fresh sea-like aroma may indicate age or poor storage. Once opened, dried seaweed should be transferred to an airtight container and stored in a cool, dry, dark environment—away from humidity and direct light—to prevent moisture absorption and nutrient degradation. Proper storage can help dried seaweed retain quality for 6 to 24+ months, and airtight packaging with desiccants can extend this duration. Refrigeration may further prolong shelf life (up to 12–18 months), while freezing can maintain quality for up to 2 years if moisture is fully excluded. Spoilage signs include off odors, discoloration, visible mold, or a rubbery texture, all of which warrant disposal. Before culinary use, dried seaweed is often rehydrated in water for a few minutes, which restores texture and reduces concentrated sodium. Toasting over dry heat can enhance flavor and reduce residual moisture. Because drying preserves nutrients, culinary preparation should aim to minimize overcooking to retain heat-sensitive vitamins such as vitamin C.
Best Ways to Eat Seaweed
Seaweed’s umami-rich profile makes it a versatile ingredient across global cuisines. In traditional Asian dishes, dried seaweed is used in soups (e.g., miso), salads, or as a condiment when rehydrated. Thin dried sheets can be crumbled as a seasoning over rice, noodles, or vegetables, or blended into powders for smoothies and dips. Because of its nutrient density, pairing seaweed with vitamin C–rich foods (like citrus) can enhance iron absorption, while balancing high sodium by combining with low-sodium ingredients such as fresh greens or quinoa. Culinary techniques that preserve nutrient content include light steaming or brief boiling rather than prolonged simmering. Recipes like seaweed salad with sesame and ginger highlight minerals and antioxidants without excessive cooking. Toasted seaweed snacks with minimal oil provide crisp texture and make nutrient-dense accompaniments to sushi or rice bowls. For heartier dishes, rehydrated seaweed can be added to stir-fries or paired with legumes and tofu for added protein and fiber.
Nutrient Absorption: What Helps and Hinders
Seaweed’s rich iron content is predominantly non-heme, which is less readily absorbed than heme iron from animal sources. However, consuming vitamin C–rich foods alongside seaweed can enhance non-heme iron absorption. Conversely, compounds such as phytates, present in grains or legumes consumed simultaneously, may hinder mineral absorption by binding iron and zinc. Iodine absorption occurs readily, but excessive intake can overwhelm thyroid regulation; balancing seaweed intake with other iodine sources is essential. The high fiber content slows digestion and can modulate glucose and lipid absorption, contributing to gradual blood sugar changes and enhanced satiety. Cooking methods that preserve water-soluble vitamins—such as quick rehydration without extensive boiling—help retain nutrient density.
Seaweed for Specific Diets
Seaweed is naturally compatible with vegan and vegetarian diets, offering plant-based protein and micronutrients like iron and B12 analogs. For keto dieters, seaweed’s low net carbs when consumed in typical serving sizes can fit within carbohydrate limits, although portion sizes should be mindful of sodium levels. For paleo and whole30 diets, unprocessed dried seaweed aligns with whole-food principles, but attention to sourcing and added ingredients is critical. Those following low-FODMAP diets may tolerate small amounts due to low fermentable sugars, but individual responses vary. For diabetics, seaweed’s high fiber and low glycemic impact can support blood glucose control when incorporated into balanced meals. As a heart-healthy option, seaweed provides fiber and micronutrients linked to reduced cardiovascular risk, but its sodium content necessitates moderation. For salt-sensitive diets, pairing seaweed with potassium-rich foods and limiting high-sodium condiments can help maintain electrolyte balance.
❤️ Health Benefits
Supports Heart Health
High fiber and polysaccharides may bind dietary fats and influence cholesterol metabolism.
Evidence: moderateImproves Digestive Health
Dietary fiber promotes regular bowel movements and feeds beneficial gut bacteria.
Evidence: moderateProvides Essential Minerals
Rich in potassium, iron, magnesium supports electrolyte balance and oxygen transport.
Evidence: strongAntioxidant Protection
Bioactive polyphenols and carotenoids reduce oxidative stress.
Evidence: preliminary⚖️ Comparisons
Vs. Nori
Nori sheets are lighter and lower in sodium compared to EMI-TSUNOMATA but provide less fiber per 100 g.
Vs. Wakame
Wakame has a milder flavor and is often used in soups; nutrient levels per 100 g are lower than concentrated dried EMI-TSUNOMATA.
Vs. Kombu
Kombu is rich in umami and iodine; EMI-TSUNOMATA has a broader micronutrient profile.
🧊 Storage Guide
🏠
Counter
180–730 days
❄️
Fridge
365–540 days
🧊
Freezer
24 months
⚠️ Signs of
Spoilage:
- smell: off or rancid odor
- visual: discoloration, visible mold
- texture: sticky or limp
- when to discard: mold present, strong off smell
👥 Special Considerations
elderly
Why: Supports digestion but watch sodium.
Recommendation: Include for fiber and minerals.
athletes
Why: High potassium and minerals may aid recovery.
Recommendation: Use for electrolyte support.
children
Why: High sodium may be unsuitable in large amounts.
Recommendation: Small portions.
pregnancy
Why: Avoid excessive iodine impacting thyroid.
Recommendation: Moderate consumption within iodine guidelines.
breastfeeding
Why: Mineral support with balanced sodium.
Recommendation: Include modest amounts.
🔬 Detailed Nutrition Profile (USDA)
Common Portions
0.25 cup
(5.00g)
| Nutrient | Amount | Unit |
|---|---|---|
| Water | 14.0000 | g |
| Energy | 259.0000 | kcal |
| Energy | 1083.0000 | kJ |
| Protein | 15.3400 | g |
| Total lipid (fat) | 1.3900 | g |
| Ash | 23.0300 | g |
| Carbohydrate, by difference | 46.2400 | g |
| Fiber, total dietary | 36.7000 | g |
| Calcium, Ca | 299.0000 | mg |
| Iron, Fe | 66.3800 | mg |
| Magnesium, Mg | 692.0000 | mg |
| Phosphorus, P | 260.0000 | mg |
| Potassium, K | 2944.0000 | mg |
| Sodium, Na | 4331.0000 | mg |
| Zinc, Zn | 2.5300 | mg |
| Copper, Cu | 0.4700 | mg |
| Manganese, Mn | 5.8800 | mg |
| Vitamin C, total ascorbic acid | 29.0000 | mg |
| Thiamin | 0.4800 | mg |
| Riboflavin | 1.5900 | mg |
| Niacin | 3.7500 | mg |
| Vitamin B-6 | 0.2300 | mg |
| Folate, total | 188.0000 | µg |
| Folic acid | 0.0000 | µg |
| Folate, food | 188.0000 | µg |
| Folate, DFE | 188.0000 | µg |
| Vitamin B-12 | 2.2500 | µg |
| Vitamin A, RAE | 406.0000 | µg |
| Carotene, beta | 4872.0000 | µg |
| Carotene, alpha | 0.0000 | µg |
| Cryptoxanthin, beta | 0.0000 | µg |
| Vitamin A, IU | 8120.0000 | IU |
| Lycopene | 0.0000 | µg |
| Vitamin E (alpha-tocopherol) | 5.5300 | mg |
| Vitamin D (D2 + D3), International Units | 126.0000 | IU |
| Vitamin D (D2 + D3) | 3.1000 | µg |
| Fatty acids, total saturated | 0.4500 | g |
| Fatty acids, total monounsaturated | 0.1100 | g |
| Fatty acids, total polyunsaturated | 0.7500 | g |
| Fatty acids, total trans | 0.0000 | g |
| Cholesterol | 33.0000 | mg |
| Tryptophan | 0.1620 | g |
| Threonine | 0.5830 | g |
| Isoleucine | 0.5630 | g |
| Leucine | 0.9030 | g |
| Lysine | 0.7510 | g |
| Methionine | 0.2540 | g |
| Cystine | 0.2540 | g |
| Phenylalanine | 0.8070 | g |
| Tyrosine | 0.3350 | g |
| Valine | 0.6640 | g |
| Arginine | 0.7690 | g |
| Histidine | 0.2290 | g |
| Alanine | 0.8070 | g |
| Aspartic acid | 1.3340 | g |
| Glutamic acid | 1.6580 | g |
| Glycine | 0.6690 | g |
| Proline | 0.6590 | g |
| Serine | 0.6440 | g |
| Alcohol, ethyl | 0.0000 | g |
| Caffeine | 0.0000 | mg |
| Theobromine | 0.0000 | mg |
Source: USDA FoodData Central (FDC ID: 167602)
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