7 Best Dulse Flakes Substitutes

Dulse flakes are dried Dulse seaweed harvested from the cold North Atlantic waters. Dulse flakes have an intensely ‘fishy’ aroma and are perfect for flavoring foods.

Dulse flakes are considered to have a mildly salty flavor, and they can be eaten raw, roasted, fried, or savored in rice dishes, stir-fries, sandwiches, eggs, and bread/pizza, and is a thickening agent for soups, stews, and broths for a mouth-watering flavor.

However, in some parts of the world, such as Iceland, Dulse flakes is a popular snack revered for their high dietary fiber content, an excellent source of iodine, and a good salt substitute.

 As this ingredient increases in popularity, you may wonder if there are any Dulse flakes substitutes out there in the world for occasions when Dulse is hard to find.

Below we provide several other seaweed options that is a good Dulse flakes substitutes which you may find interesting.

Best Dulse Flakes Substitutes

1. sea Lettuce Flakes

Sea lettuce is a green sea vegetable packed with nutrition and has various potential health benefits. Taste-wise, Sea lettuce is slightly bitter than Dulse; this is because Sea lettuce is very high in sulfur, much like garlic and asparagus.

In terms of nutrition, Sea lettuce and Dulse flakes are comparable in terms of protein content and iron content.. Still, sea lettuce is much higher in magnesium and calcium and much lower in iodine and potassium than Dulse flakes.

Sea lettuce is good in soups and salads—experiment by tearing or cutting the whole dry leaves into your favorite dishes.                                    

2. Laver Flakes

Laver flakes, also called wild Atlantic Nori, is a sea vegetable making it more closely related to Dulse flakes than other substitutes on this list. Laver flakes have a sweet and nutty flavor, and like Dulse flakes, it is used both raw and cooked in many recipes which makes it a perfect dulse flakes substitutes.

In various dishes, it is used both raw and cooked. When compared to other marine veggies, laver stands out because it is high in protein and a good source of many vitamins and amino acids, making it a great addition to vegetarian dishes.

Dishes cooked with Laver flakes have more ocean flavor than Dulse flakes, likely because Laver flakes have a higher concentration of fish oil which is good for human health.

To bring out more of its deliciously sweet and nutty flavor, lightly roast the Laver in a skillet or low oven until slightly green. It can be crumbled and sprinkled onto soups, salads, pasta, potatoes, or any dish needing a subtle, salty sea taste.                        

3. Icelandic Kelp Blend Powder

Icelandic kelp powder is a blend of 3 North Atlantic brown seaweeds. Like Dulse, it tends to be rich in glutamate, bringing a robust, savory flavor to many dishes just like Dulse flakes.

Brown seaweeds are typically much richer in polyphenols than red and green seaweeds, in addition to being a rich source of sulfated polysaccharides like fucoidan. Kelp is slightly sweet, has a silky texture, and is used to make seaweed salads. It is packaged dried.

It can be sprinkled in soups, chowders, sandwiches, and eggs or added to bread/pizza, just like Dulse seaweed flakes. Don’t add too much to soups, though, as kelp expands significantly in size after being cooked.

It has the most iodine compared to other seaweed flakes, making it a great Dulse flakes substitutes.                        

4. Triple Blend Flakes

Triple-blend flakes might be the best on this list. It blends Dulse flakes, Sea lettuce, and Laver flakes. Instead of using 100% Dulse flakes, you can get the benefits of 3 nutritious sea vegetables at once.

Triple blend flakes make it easy to add the flavor and nutrition of seaweed to all kinds of dishes and are loaded with savory, mouth-watering flavors.

5. Bonita Flakes

It is a popular flavoring base used in Japanese cooking. Just like Dulse flakes, they add salty flavor to dishes with a combination of sodium, magnesium, potassium, and many other trace minerals naturally found in the ocean.

It is 85% lower in sodium and is a good salt alternative. It contains 30g of dried seaweed flakes, which makes it easy to add seaweed to any meal. It has a bacon flakes taste, just like Dulse flakes.

6. Dulse Whole Leaves

Another option for Dulse flakes seekers is the whole leaf. The whole leaf can be enjoyed in a variety of popular recipes.

The high protein and mineral content of Dulse whole leaf adds savory flavor to any dish like Dulse flakes, but we found out that it goes exceptionally well in starches and cheese.

7. Wild Atlantic Wakama

It has been celebrated for generations in Northern Europe and East Asia as a highly nutritious and tasty seaweed. It comes in a whole leaf, and powder or flakes form like Dulse flakes.

Its rich source of protein, vitamins, and minerals makes it a good Dulse flakes substitutes. These minerals can help contribute to bone mineral density.              

Health Benefits of Dulse Flakes

Dulse flakes offer several essential health benefits. It contains high levels of potassium and calcium, which can aid in overall healthy bone and strength.

Dulse flakes are also high in protein, which is critical for overall health and body functions. It’s ideal for a wide range of health benefits, such as:

1. Aids In The Well-being of Thyroid Gland

Dulse flakes are high in iodine, a nutrient often hard to find in your food. Iodine can help support healthy thyroid and allows the thyroid to produce thyroid stimulating hormone, which may maintain overall weight balance and energy.

Adequate iodine consumption also prevents and helps reduce the presence of a goitre.

2. Maintains Healthy Eyes

Eye health is critical, especially as you age. Eating food rich in vitamin A can help improve your vision and keep your eyes as healthy as possible. Because Dulse seaweed is a good source of vitamin A, it may protect your visual health.

3. Support a Healthy Digestive System

A healthy body begins in the gut. Modern research supports the importance of a healthy digestive system. Thanks to Dulse flakes and their high fiber content, which helps keep your digestive system healthy and ensures smooth function

4. Increase in the Health of the Skin and Hair

Hair and skin health are vital in many individuals. Dulse flakes, with their high levels of magnesium and omega-3 fatty acids, help make our skin and hair healthy. It improves the look and feels of our hair and skin.

They can be soft, shiny, glowing, and smooth. In addition to many vitamins and minerals necessary for hair, Dulse contains omega three fatty acids, which nourish the hair follicle.

Thus, Dulse flakes are hailed as a super-food because it has many vitamins and minerals our body needs to function.

5. It Helps To Reduce High Blood Pressure

Potassium helps prevent coronary heart disease, strokes, and heart attacks and lessens the strain and harm that high blood pressure causes to blood vessels and arteries.

6. Good Source of Iron

Iron is present in Dulse flakes at higher levels than in other seaweeds, and this makes Dulse flakes an excellent choice for vegans and vegetarians looking to supplement their diet naturally.


If you are interested in adding Dulse flakes to your cooking, which are hard to find in your area, above are Dulse flakes substitutes you can use that will can give your dish a mouth-watering flavor, just like Dulse flakes.

So, what are you waiting for? Let’s get cooking!

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