How much seaweed should I eat?

Updated: Jul 6

Some seaweeds are high in iodine and therefore, the nutritious super-foods should be eaten moderately.


As the WHO stated, the daily recommended intake for adults is 150mcg and 250mcg during pregnancy. The iodine level that adults can tolerate is 1000mcg; that should be the absolute limit.

Boiling is a great way to eliminate a seaweeds iodine content. If you boil Kelp (Laminaria digitata) in water for 15 minutes, it can lose up to 99% of its initial iodine levels. Good news, because Kelp is a real iodine bomb: 1g of raw Kelp contains 1,800mcg - 2,500mcg of iodine, which is way above your daily recommended intake. So don't use the delicious sea-vegetable straight from the package! Instead, boil it before you create your super-food.


The iodine level of Atlantic Wakame (Alaria esculenta) is about 140mcg per 1g. So, if you eat 1g of raw Alaria, you will reach your daily recommended iodine intake. This is why it is best to use the sea-veg moderately and boil the sea-veg before using it.

1g of raw Dulse (Palmaria palmata) contains 72mcg iodine. If you want to snack on raw Dulse, just take one or two leaves equivalent to 2g.


1g Sea Spaghetti (Himanthalia elongata) contains 14.6 mcg of iodine. If you are a real Sea Spaghetti fanatic, you can prepare a meal for yourself with up to 10g of the delicious algae without boiling them.


In any case, if you have thyroid issues, you should check with your physician before adding more iodine to your diet.

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