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Sea Lettuce Uses and Nutritional Facts

May 25, 2011 | By Nicole Wolf

Sea lettuce resembles a bright green sheet of cabbage with ruffled edges when fresh, but when dried, this vegetable can turn white or black. While this algae is considered a nuisance in some cases -- introducing too much oxygen into the water when it dies -- it can also serve as a nutritious food, providing vitamins, minerals and fiber. It is high in sodium, with over double the recommended intake of this mineral, so do not consume it if you have high blood pressure.

Calories

A 3.5 oz. serving of sea lettuce contains 130 calories. If you follow a 2,000-calorie diet, the amount of calories in this sea vegetable accounts for 6.5 percent of your daily allowable calories. The majority of these calories derive from carbohydrates. The quantity of calories in sea lettuce make it an option for your meal plan when served as a side for a lean protein such as poached chicken or halibut.

Macronutrients

Eat a serving of sea lettuce, and you consume 41.7 g of carbohydrates. Your meal plan requires 225 g to 325 g of carbohydrates each day in a 2,000-calorie meal plan; this macronutrient dishes out fuel for your body, and it also plays a role in the function of your brain and kidneys. You also take in 22.1 g of protein, or 12.6 to 44.2 percent of the amount you need daily -- that's 10 to 35 percent of your total calories. This vegetable contains only 0.6 g of fat, making it a smart option for low-fat diets.

Fiber

Sea lettuce is an excellent source of fiber. Each serving provides 29.1 g of fiber. You should consume 25 to 38 g of fiber each day. This nutrient is important for your bowels and digestion; it may help prevent diarrhea and constipation. A study published in the August 2009 issue of the "Brazilian Journal of Biology" indicates that the fiber in sea lettuce may also decrease your cholesterol and help you lose weight.

Vitamins and Minerals

Including sea lettuce in your diet gives you access to an excellent source of magnesium, a mineral important for your teeth, bones, muscles and kidneys. One serving of sea lettuce provides 3,200 mg of magnesium; you need 270 to 400 mg per day if you are a man or 280 to 300 mg daily if you are a woman. You also take in potassium, calcium, phosphorus, iron, manganese, vitamin A and vitamin B-3.

Culinary Uses

You will find sea lettuce on the menu in certain locations in Asia and Great Britain, such as Scotland. It makes a tasty green for salads when served fresh, and when dried it is commonly broken up for use in soups and sauces. It is also commonly used to boost the nutrition in animal feed.

Non-Food Uses

According to the Nordic Folkecenter, Danish researchers have undertaken experiments to use sea lettuce as a source of sustainable energy -- sea lettuce may produce ethanol, appropriate for fuel use. This sea vegetable is also commonly used to treat wastewater; it absorbs nutrients found in the polluted water.

References

Article reviewed by Tina Boyle Last updated on: May 25, 2011

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