Sea Greens

Ulva intestinalis & Ulva lactuca

Sea greens are amongst the most common green seaweeds that can be found on our shores. Sea greens consists of sea lettuce and gutweed. These seaweeds are only one or two cells thick, and can differ a lot in shapes, from oval to round to thick and thin. With holes or without, it comes as it grows. Sea greens can be found on the higher part of the intertidal where it can cover large areas in a green mat.


Fresh, lettuce-like

How to cook?

Sprinkle on top of dishes as a garnish. Deep fry to get the Chinese crispy seaweed, drizzle with lemon juice, dip in fresh water and mix into your salad.

Nutritional info

Typical Nutritional value per 100g dry weight

Gutweed – Ulva intestinalis Content % RDA
Energy 605 kJ
Energy 145 kCal
Moisture 9.2 g
Protein 12.5 g
Carbohydrates 16.9 g
of which sugars g
Dietary Fiber 33.4 g
Fat, total 3 g
Saturated fat 0.68 g
Mono unsaturated fat 0.19 g
poly unsaturated fat 0.96 g
Sodium 5160 mg
Magnesium 2450 mg 653%
Phosphorus 1150 mg 164%
Potassium 1880 mg
Calcium 1660 mg 208%
Manganese 12.2 mg 610%
iron 113 mg 807%
Copper 1.2 mg 120%
Zinc 6.2 mg 62%
Iodine 9.2 mcg 6%
Selenium 10.5 mcg 19%
Vitamin A – retinol 1005 mcg 126%
Vitamin E – tocopherols 5.4 mg 45%
Vitamin C – ascorbic acid 34.8 mg 44%
Vitamin B1 – thiamin 0.3 mg 27%
Vitamin B2 – riboflavin 1.1 mg 79%
Vitamin B3 – niacin 4.7 mg 29%
Vitamin B9 – folic acid 38.9 mcg 19%
Vitamin B12 – cobalamin 29.3 mcg 1172%


Health Benefits

Just like Nori and Dulse, Sea lettuce is very high in polysaccharides, which can reach 65% of their dry weight. The polysaccharide Ulvan is thought to have anti-influenza properties and is used in the treatment of gastric ulcers. Some of the health benefits attributed to Sea lettuce and compounds therein:

  • Antioxidative properties
  • Anti-herpetic properties
  • Anticoagulative properties
  • Reduction of total cholesterol, free cholesterol, triglyceride and phospholipid in the liver
  • Anti-hypertension effect
  • Dietary fibre for maintenance of human health
  • Anti-diabetic properties
  • Anti-obesity
  • Anti-ulcer, treatment of gastritis and gastroduodenal ulcers
  • Promotes regeneration of the mucous membranes and suppresses inflammation in the stomach, and restoration of intestinal biocenosis
  • Anti-toxic effects on hepatitis
  • May prevent primordial atherosclerosis
  • Kill tumour cells directly through type 1 Th1 cell and NK cell responses
  • Antiviral properties
  • Anti-HIV properties
  • Prebiotic properties
  • Antibacterial properties against E. coli and Staphylococcus
  • Antibiotic properties
  • Used to treat tbc


  • Improves skin condition
  • Stimulates production and repair of collagen and elastine
  • Hydrating
  • Rejuvenating
  • Increases skin vitality

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