composed by Gina Waggott, medically Reviewed by Janet Gordon RD, MBDA in Deli & all set Food,Eating Out,Fresh Food,Herbs, seasonings & Seasonings,Home Baking & Cooking,Meat & Seafood,Pantry Staples,Produce, Fruit & Veg,Snack Food

These days it’s hard to miss out on the packs of crunchy seaweed snacks, umami seasonings, and also sushi rolls. Seaweed has skyrocketed together a food tendency over the past couple of years, and also for good reason.

The nautical leafy eco-friendly vegetable is a budget-friendly snack choice, ups the smell ante in meals, and also is wealthy in crucial vitamins and also minerals- particularly those vital for healthy fetal growth development.

But can there it is in too much of a good thing when pregnant?

Seaweeds space a rich source of nutrients such as iodine, making them a great choice throughout pregnancy. However, some varieties of seaweeds may contain an overabundance of iodine and also should be consumed in moderation as soon as you’re pregnant.

From the nori supplied for pack sushi and the green selection found in salads come chewy brown seaweed offered in soups, read on to uncover out which types of seaweeds are safe, when and also how to eat them, also as, exactly how much seaweed you have the right to eat safely when pregnant.

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Is Seaweed Safe throughout Pregnancy?

Is Seaweed Safe throughout Pregnancy?

“Seaweed” is a fairly generic term that refers to marine algae, regardless of color or main sub-type that the species (source: American Scientist).

Seaweed is generally taken into consideration safe for consumption during pregnancy. Even though seaweeds deserve to have plenty of nutritional benefits for pregnant women, some varieties of seaweed should only be eaten in moderation.

The seaweed us see marketed in stores is categorized based upon the official scientific plant family which it belongs to, quite than its color – however you’ll require to understand which is i m sorry in order come eat it safely during pregnancy.

The color category might not be the shade you in reality see. Processing and also food dyes might be supplied to adjust the color. (source: American Scientist, Food and also Nutrition, FSANZ).

Here’s a overview to every type, and also how for sure they are to eat when pregnant:

Brown Seaweed

Brown seaweed is the main kind to watch out for during pregnancy, as it has a much higher iodine content contrasted to red and green types. Instances of brown seagrass are:

Arame (also dubbed ‘sea oak’)Wakame (see ‘seaweed salad’ later on in this article) KelpFusiformKombu – frequently used to make Japanese Dashi stock

Although iodine is definitely needed during pregnancy, too much iodine can lead to bad thyroid function, which deserve to lead to bad fetal thyroid role as fine (source: Nature reviews Endocrinology).

For this reason, both the british Dietetic Association and Food requirements Australia/New zealand recommend that pregnant ladies eat no an ext than one (1) ¼-cup serving (around 32g) that brown seaweed per week (source: BDA, FSA/NZ).

How you prepare seaweed deserve to also affect how lot iodine friend consume, together boiling seagrass such as kelp can reduce the amount of iodine by approximately 90%, despite this is moved to the stock it’s boiled in (source: TRJ).

Kelp, in particular, has higher amounts of iodine than various other kinds of seaweed. Pregnant women must steer clear of supplements include kelp (source: NCBI). Kelp in foods items can tho be consumed up to when a week.

Red Seaweed

Red seaweed is one you can come across often, even though the looks green! Red seaweed includes:

Dulse – a chewy reddish-brown seaweed offered in stews and soups violet laverIrish moss

Bear in psychic that eco-friendly nori is either red seaweed with food color or a green seaweed, pretending to be nori!

Red seaweeds are safe throughout pregnancy and can it is in eaten an ext often than brown seaweed. It also has countless benefits in pregnancy, i m sorry we’ll cover later on in this article.

Green Seaweed

Green seaweed includes:

Ulva or sea-lettuce – usually offered to do salads and also soupsSea grapes“green caviar” – simply a nickname, it’s not actually caviar

Like red seaweed, eco-friendly seaweed is also pregnancy-safe and can sell several benefits for pregnant ladies (source: PMC).


The services of eating Seaweed throughout Pregnancy

With an abundance of health and wellness benefits, seaweed is a great addition to your diet throughout pregnancy (source: PubMed).

The protein existing in some seaweeds, such as spirulina and chlorella, contains every one of the vital amino acids (source: NCBI).

Seaweed is wonderful source the vitamin B12, i beg your pardon is especially an essential if you’re vegetable or vegetarian together it’s one of the couple of non-animal sources (source: nutrients Journal).

It is likewise full that vitamin C and also helps in aiding the absorption of iron current in seagrass (source: Pubmed).

Seaweed is a great source of number of minerals, consisting of calcium, copper, iodine, magnesium, phosphorus, potassium, and also zinc (source: Food and also Nutrition).

The iodine level in seaweed, mostly brown seaweed, help promote healthy and balanced thyroid activity, while the steel is important for hemoglobin production throughout pregnancy (source: PMC).

As formerly mentioned, brown seaweed is best restricted to as soon as a week, though the iodine it consists of is quiet essential throughout pregnancy.

Adequate iodine intake helps stop neurological impairment in the emerging baby and also positively impacts the baby’s cognitive an abilities (source: WHO). Brown seaweeds also have anti-inflammatory nature that assist reduce joint and also muscle pain (source: PMC).

Seaweeds space a good source of antioxidants (source: PMC) and also omega-3 fatty acids, which help develop the fetal mind (source: PMC).

Seaweeds are also excellent sources of fiber, i beg your pardon is recognized for helping with common pregnancy ailments such together constipation and also other digestive difficulties (Source: Gut Microbes Journal).

A study performed on Japanese women evidenced that seaweed consumption during pregnancy might reduce the danger of depressive symptoms in females to a considerable extent (source: PMC).

How lot Mercury is in Seaweed?

Overall, the lot of mercury in seaweed is fairly low, and therefore shouldn’t it is in a worry during pregnancy.

That said, the amount of mercury in seaweed varies relying on the kind of seaweed the is. Because that example, a examine in Nature found that mercury levels are substantially lower in red seaweeds than brown ones (source: Nature Journal).

Organic seaweed contained the least amount the mercury and also other toxic elements, therefore you could want to pick organic seaweed throughout pregnancy.

Another 2010 research tested 426 samples of store-bought edible seaweed for their mercury content. The research found the average mercury contents of food-grade seaweed to be 0.01 mg/kg dry weight.

Compare this to the 0.126 mg/kg median mercury in canned light tuna, i m sorry the FDA proposal 2-3 servings per week for pregnant females (source: FDA)

The verdict? Seaweed does contain mercury, however still much less than the acceptable level in a offer of canned irradiate tuna.

The overall mercury level in seaweed are, according to WHO, safe for human being consumption, also in areas like Korea, wherein seaweed is consumed day-to-day (Source:

That way that even if friend eat a many seaweed, you i will not ~ ingest enough mercury come impose any far-ranging health risks for you and your baby.

As an aside, details seaweeds such as hijiki and kombu save traces of arsenic (source: IJMS) but, again, these room usually no in high enough levels to it is in of concern during pregnancy, despite you may select to avoid them.


Can Pregnant women Eat Seaweed Salad?

Seaweed salads deserve to be a an excellent addition to your pregnant diet due to the fact that of the variety of nutrients they provide.

Seaweed salads room usually made with wakame, despite some usage hijiki, kelp, ogonori, or red dulse seaweed. Among these, the first three belong come the category of brown seaweeds – the persons that should be consumed moderately as soon as pregnant (source: BMJ).

This means that it’s probably best to eat seaweed salad a maximum of when a week throughout pregnancy if it’s make with among these seaweeds.

Seaweed salad is not just low in calories, yet it’s likewise a great source of vitamins A, B, C, E, and also K. In fact, seaweed salad is among the couple of vegetarian foods rich in vitamin B12 (source: PubMed).

If you’re pregnant and also follow a plant-based diet, seaweed salad have the right to have extra benefits, together it offers almost six grams that protein in every eight-ounce raw serving, along with a healthy and balanced dose that folate (15% DRI), i beg your pardon is critical for expectant females (source: NutritionData).

It would also be a good source of fat acids for pregnant women following a plant-based diet, as most Omega-3 supplements space fish-oil based.

However, be affected by each other in mind that seaweed salad can also be very high in sodium. 1 cup the seaweed salad can offer as lot as fifty percent the RDA because that your salt intake: 900-1200 mg (source: NutritionData), so inspect this if you’re complying with a low sodium diet.

Seaweed Dishes and Pregnancy safety

Seaweed Snacks

It have the right to be an overwhelming to recognize the type of seaweed that packaged seaweed snacks are made from.

In many cases, the packaging just says “seaweed”, i beg your pardon is unfortunately not really helpful if you room a pregnant mrs trying come watch out for brown seaweed!

Roasted seaweed sheets and also crisps room usually one of two people nori, dulse, or kombu. If you no sure, it deserve to be a great idea come limit her snacking to as soon as a week.

Popular brands prefer Annie Chun’s space made native nori. The gimMe Organic brand additionally has a wide selection of agree nori sheets and seaweed snacks, numerous of i m sorry are likewise gluten-free.

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Seaweed snacks are safe because that pregnant women to consume; the just reason you may need come moderate your intake is if your medical expert has recommended a low-sodium diet.

Seaweed naturally consists of sodium (as does nearly every food in the world), but added salt could lead come high blood pressure, particularly if girlfriend are currently considered “at risk”.

Restricting salt throughout pregnancy isn’t necessary for most women, however it’s wise to follow the diet Guidelines because that Americans and also keep sodium consumption under 2,300 mg/day. Seaweed snacks are really easy to overconsume, therefore bear this in mind.

Seaweed in Soup

Seaweed is most typically found in miso soup and other similar Asian dishes.

The quantity of seaweed in soup is typically pretty small, for this reason it’s commonly safe come eat during pregnancy. This is usually eco-friendly seaweed, however can periodically be brown seaweed such as kelp.

Miso soup has plenty of health benefits, consisting of folic acid, and also fermented ingredients, which are advantageous for the gut.

If you’re a fan of miso soup, climate you’ll most likely be interested in our guide to the services of miso soup during pregnancy.

Seaweed in sushi

The seaweed offered in episode (like hand rolls, maki or temaki) is nearly always nori, and is therefore safe during pregnancy.

Nori, or episode seaweed, is also an extremely nutritious, there is no the very same high level of iodeine the brown seaweed has.

Tip: If you plan to eat sushi throughout pregnancy climate you’ll want to examine out ours safety guide to sushi when you’re pregnant – it’s got everything you need, consisting of a ‘safe’ menu list.