Is seaweed good for children?

Children playing with fresh seaweed Dulse Seaweed Flakes 30g Pouch - add to basket Kombu Kelp Seaweed Flakes 50g Pouch - add to basket

Should you add seaweed to kids' food?


Seaweed is natural, healthy and safe for children, but as with all things, it should be consumed in moderation.

As part of a balanced diet, the high concentration of vitamins and minerals do not pose a risk, but it’s important to remember that children require a lower dose of these nutrients than adults, especially iodine.

Use smaller quantities of seaweed in kids' food and serve it more infrequently, for example ¾ tsp 3-4 times a week. One heaped tsp every day is fine for adults: read more about the health benefits of seaweed


Recommended daily amounts for Iodine


Iodine is essential for a healthy thyroid, and plays a key role in the physical growth and cognitive development of young children. 66% of women are iodine deficient, which can affect their children during pregnancy.

Iodine is found in eggs, fish and dairy, but the best source is seaweed. Iodine is water soluble and excess is naturally excreted. 

For infants from birth to 12 months, the established Adequate Intake* for iodine is equivalent to the mean intake of iodine in healthy, breastfed infants in the United States.






Birth to 6 months

110 mcg*

110 mcg*

7–12 months

130 mcg*

130 mcg*

1–3 years

90 mcg

90 mcg

4–8 years

90 mcg

90 mcg

9–13 years

120 mcg

120 mcg

14–18 years

150 mcg

150 mcg

19+ years

150 mcg

150 mcg


    Why seaweed means healthier meals for your kids


    Fuel your growing superhero with this nutritious, delicious superfood.


    • Packed with dietary fibre, as part of a balanced lunch seaweed can keep your children fuller for longer so they can stay focused on learning.

    • Seaweed is the best natural source of iodine, which helps normal cognitive function and aids concentration in class.

    • Seaweed is rich in iron, which helps transport oxygen around the body, providing a good source of energy from playtime to bedtime.

    • Calcium is a must for maintaining a growing child’s healthy teeth and strong bones, and seaweed is a good non-dairy source of it.

    • Seaweed contains 56 essential vitamins and minerals for normal growth and development, including protein, magnesium and potassium.

    How do I convince my kids to eat seaweed?


    Introduce seaweed slowly, by hiding it in sauces, stews and soups, or using it in their favourite food. Check out our recipe pages for meal ideas.

    Encourage your little ones to be adventurous but to enjoy seaweed at their own pace: leave it out on the table for the family to use and show them how it’s done. They'll be adding it to their own school lunches in no time!





    Visit the Seaweed Shop 


    • Oh, words can’t even describe just how relieved I am upon discovering that iodine is highly abundant in seaweed which is good to help our kids stay focused during learning process. You know, my cousin should really bring her entire family to a nice eating establishment right away so they can enjoy some healthy cuisines. Her son is going to sit for an exam next week and she’s being mindful with his daily food intake at the moment.

      Amy Saunders
    • Hi Mara,

      Thank you for your article it is incredible useful and have a lot of information. I am planning to give my daughter sea moss and bladderwrack, she is 5 years old and is healthy. Do you think that this is correct and what would be the daily dosis or weekly dosis? Thank you

      Isis Fl.
    • What if my child is allergic to seafood… is it still okay for use???

      Sevester Benson
    • What if my child is allergic to seafood? Is it still okay for use?

      Sevester Benson
    • Good information for parents concerned about safe quantities of seaweed. I am a head chef and plantbased nutritionist for a private nursery in London and the question of safe consumption is always on their minds.


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