Seaweeds

Seaweeds are high in minerals and antioxidants yet low in calories. Due to the high glutamate level of these foods, they are also a fantastic source of umami taste. Because of this, kombu seaweeds are frequently used in Japanese cooking to give broths and sauces more depth. The amount of glutamate in 3.5 ounces (100 grams) of various kombu seaweeds is listed below:

• Rausu kombu: 2,290–3,380 mg
• Ma kombu: 1,610–3,200 mg
• Rishiri kombu: 1,490–1,980 mg
• Hidaka kombu: 1,260–1,340 mg
• Naga kombu: 240–1,400 mg

A 3.5-ounce serving of nori seaweed contains 550-1,350 mg of glutamate (100 grams). When compared to other seaweeds, wakame seaweed is an outlier, containing just 2 to 50 mg of glutamate per 3.5 ounces (100 grams). However, it's still in pretty good health.