Can You Eat Seaweed When Breastfeeding?
Written by Jordan Morley · Reviewed against NHS: food and drinks to avoid when breastfeeding · Last updated 28 October 2026
Fine in moderation. Seaweed is high in iodine, which you need, but kelp and kombu can contain very high levels, and the FSA advises not to eat hijiki at all.
What the guidance says
Iodine is important during breastfeeding, and seaweed is rich in it, but some types hold far more than is good: kelp and kombu can contain very high levels, and too much iodine can affect a baby's thyroid. The FSA advises against eating hijiki because of its inorganic arsenic content. Nori (sushi sheets and snack sheets) is a low-risk choice in normal amounts.
You can also check the calorie content of seaweed alongside its safety information.
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Seaweed: the other answers on this site
| Question | Short answer (links to the full page) |
|---|---|
| In pregnancy | Occasional only |
Common questions
Is seaweed safe while breastfeeding?
Fine in moderation. Seaweed is high in iodine, which you need, but kelp and kombu can contain very high levels, and the FSA advises not to eat hijiki at all.
Which seaweed should I avoid?
Hijiki, per the FSA. Be cautious with kelp and kombu, which can be very high in iodine.
Is nori OK?
In normal amounts, yes. Sushi nori and snack sheets are a low-risk choice.
Was this different during pregnancy?
In pregnancy our verdict was “occasional only” (see our pregnancy guide for the reasons).
What should I avoid while breastfeeding?
The NHS list is short. Caffeine: try not to have more than 300mg a day (a mug of filter coffee is about 140mg, instant 100mg, tea 75mg). Alcohol: it is safer not to drink, but 1 or 2 units once or twice a week should be fine. Oily fish: no more than 2 portions a week. Shark, swordfish and marlin: no more than 1 portion a week. Peanuts are fine unless you're allergic. Most other foods that were off the menu in pregnancy, such as soft cheese, pâté, cured meat and runny eggs, are not restricted.
Related answers
Primary source: NHS: food and drinks to avoid when breastfeeding.
General information only, not medical advice: see the medical disclaimer. Feeling unwell after eating something? Contact NHS 111 or your GP.