Whether it’s dulse, nori, or even Irish moss, seaweed is a nutritional powerhouse that has a ton of benefits for your body. Seaweed is beneficial before, during, and beyond pregnancy. Learn all you need to know about eating seaweed when you’re pregnant, including science and safety. 

What Is Seaweed?

You’ve likely eaten seaweed in some form or another, whether it’s in a brothy soup full of umami flavor or as a dried snack. Edible seaweeds (sometimes called sea vegetables) are forms of algae that grow in sea water.

Seaweed is enjoyed in many countries and cultures around the world, including Japan, China, Korea, the Philippines, and Hawaii.  European cultures also have a tradition of consuming seaweed, especially in Norway, Iceland, and coastal parts of Ireland and Wales. 

People enjoy eating seaweed for its rich flavor and nourishing properties. There are three general types, including red seaweed (like dulse and nori), brown seaweed (like kombu), and green seaweed (the kind used in seaweed salad).

Types of edible seaweed include:

• Dulse
• Nori
• Kombu
• Kelp
• Wakame
• Arame 
• Hijiki
• Irish moss

Can I Eat Seaweed While Pregnant?

Yes! Seaweed of all kinds is a healthy addition to a balanced pregnancy diet. Because of high levels of iodine and heavy metals in some kinds of seaweed, it’s best to limit your intake to a few servings a week. More on that below.

What Are the Benefits of Eating Seaweed While Pregnant?

Seaweed is one of the healthiest foods on earth. It is nutrient-dense and chock-full of beneficial compounds that can support both you and your baby during pregnancy.

Vitamins and Minerals 

Seaweeds are rich in nutrients [1] your body needs, like iodine, iron, calcium, magnesium, and vitamins A, C, E, and K. Some research [2] has found that eating seaweed can contribute to healthy iron levels in pregnant women. 

Interestingly, one study indicated [3] that higher seaweed consumption was associated with a lower prevalence of depression during pregnancy in Japanese women. This means there’s a potential benefit for mental health, too. 

Antioxidants and Omega-3s

Seaweeds contain antioxidants, specifically the types called polyphenols and carotenoids. These antioxidants can help reduce oxidative stress. Reducing oxidative stress is beneficial overall during pregnancy. Brown seaweed [4] is particularly high in antioxidants. 

Omega-3s are polyunsaturated fats that help your body reduce inflammation and support your brain and heart health. They are found in various kinds of seaweed. Brown and red varieties have high levels of antioxidants [5]. 

Because omega-3s are crucial for pregnancy [6] (especially for development of a baby's brain, eyes, and nervous system), eating seaweed is an easy way to boost your intake of these nutrients. 

Fiber

Seaweeds are also a great source  [7] of dietary fiber. Kombu, nori, wakame, and sea spaghetti have been found to have particularly high levels [8] of fiber. 

It’s important to eat fiber in general, but it’s especially key during pregnancy, as higher-fiber diets have been associated with [9] a greater diversity in the gut microbiome and preventing constipation. Higher fiber diets are also associated with lowering the risk of certain pregnancy conditions, like glucose intolerance and preeclampsia. 

Bone Health

Because of its high concentration of vitamins, minerals, and antioxidants, seaweed is also a great food to eat for bone health. 

The polysaccharides in seaweed [10] can benefit bone regeneration. The magnesium and calcium in seaweed can also be beneficial for overall bone health before, during, and after pregnancy. 

What Are the Potential Risks of Eating Seaweed While Pregnant?

Iodine

One concern with eating seaweed during pregnancy is that it is high in iodine [11]. If you take in very high levels of iodine during pregnancy, it can affect your thyroid. This can then affect your baby’s development. 

Still, it is generally very hard to eat enough iodine to cause any harm— a 2023 study  [12] found that high intakes of iodine from seaweed had no negative effects during pregnancy. 

In general, brown seaweeds like kelp and wakame have higher levels of iodine and should be eaten with more caution in pregnancy. 

Heavy Metals

Seaweeds can accumulate heavy metals like cadmium and lead [1]. These metals can have health risks. This is especially concerning during pregnancy, as exposure to these metals can adversely affect fetal development and birth outcomes [13]. 

However, if you are eating seaweed in moderation (like a few servings a week from reputable sources), there should be nothing to worry about.

How Do You Incorporate Seaweed Into Your Pregnancy Diet? 

There are so many delicious ways to eat seaweed when you’re pregnant! Some of our favorites include:

• Shake dulse onto your meals like a spice 
• Order seaweed soup or salad when eating sushi or Japanese food
• Enjoy dried seaweed snacks for a crunchy treat
• Add kombu to your broth or soup
• Tuck a sheet of nori into a wrap or sandwich
• Sprinkle your favorite kind of seaweed on top of a rice or grain bowl for texture

Always look for organic or wild-harvested seaweed from commercial sources. The package should say where the seaweed came from and whether it has been tested for heavy metals. 

Like with any food, enjoy seaweed in moderation. If you have any concerns about eating seaweed while you’re pregnant, check in with your doctor, midwife, or a nutritionist who specializes in the perinatal period.

If you’d like to get more seaweed in your daily life, Chiyo’s meals often feature seaweed as a main ingredient, meant to enhance both taste and nutrient content. 

Should You Eat Seaweed While Pregnant?

If you like seaweed, it can be a wonderful addition to your pregnancy diet. From mineral-rich dulse to tasty nori, you are sure to find a kind of seaweed you’ll loe. Only eat seaweed from trusted sources and in moderation. 

Chiyo’s nutrition plans are a great way to get more healthy seaweed into your pregnancy diet. We thoughtfully include nori, kombu, and other kinds of seaweed to ensure you’re getting  mineral-rich nourishment through all 40 weeks. 

Frequently Asked Questions:

Can I Eat Seaweed Salad While Pregnant?

Yes! You can eat seaweed salad safely when pregnant. Feel free to enjoy up to a few times a week during your pregnancy. 

Can I Eat Dried Seaweed While Pregnant?

Yes! Dried seaweed can be a wonderful snack or seasoning during your pregnancy. Be sure to be mindful of your salt intake during pregnancy, as these snacks can be full of extra sodium!