Wakame

Wakame may be introduced as soon as baby is ready to start solids, which is generally around 6 months of age, as long as it is prepared in an age-appropriate way. Serve in moderation as part of a varied diet, as wakame contains concentrated levels of iodine, which can cause illness when consumed in excess.^{[1] [2]}

Wakame is a species of edible kelp native to the cold coastal waters of Japan, Korea, and China, where it has been cultivated and eaten for thousands of years. In Japanese, wakame translates loosely to "young seaweed," a nod to its soft texture compared to other sea vegetables. Today, wakame is enjoyed around the world and is perhaps best known as the seaweed found in miso soup and seaweed salad.

• Rehydrate dried wakame fully before serving to baby, which can also decrease the sodium in the food. Dried wakame expands quite a bit in water—a small amount goes a long way.

• Store dried wakame in an airtight container in a cool, dark place. Dried wakame has a long shelf life and is a convenient food to keep on hand.

No. Wakame presents a low choking risk when safely prepared for a child's age and developmental ability, though, in theory, an individual could choke on any food. To reduce the risk, prepare and serve wakame in an age-appropriate way as described in How to Serve. As always, create a safe eating environment and stay within reach of baby during meals.

Learn the signs of choking and more about choking first aid in our free guides, Infant Rescue and Toddler Rescue.

No, wakame is not a common allergen. Furthermore, individuals who are allergic to fish or shellfish should be able to eat seaweed as long as there has been no cross-contact with the seafood.^[3] Of note, many processed edible seaweeds do contain sesame, a common food allergen, and may also contain other common allergens such as soy or wheat.

Yes, in moderation as part of a varied diet due to wakame’s high levels of iodine. While iodine is essential for health, it can cause illness when consumed in excess.^{[1] [2]} Wakame offers a range of nutrients that support infant health, including calcium, magnesium, and folate. It also contains small amounts of protein and fiber.

Wakame, especially in prepared forms like miso soup or seasoned seaweed salad, can be high in sodium, but sharing meals, even if those meals contain some salt, can bring baby into their family food culture as soon as they are ready to start solids, which has other benefits. Family meals are opportunities for baby to explore a wide variety of food, practice eating food with different colors, flavors, and textures, and get comfortable with food that the rest of the family likes to eat.

Avoid sharing seaweed powders or seaweed supplements with baby, as these products can have excessive amounts of iodine.

Yes, with some modifications. Make sure the wakame in the soup is fully softened and cut into small pieces before serving to babies 6 months and up. Miso soup can be high in sodium, so offer it in moderation when sharing with babies.

Yes, when prepared in an age-appropriate way. Around 9 months of age or whenever baby has a working pincer grasp, you can try serving seaweed salad made from chopped pieces of wakame leaf. Check that any allergens in the dressing, such as soy or sesame, have been safely introduced beforehand. Hold off on seaweed salad made from wakame stems until a child is closer to 18 months of age, when they have molars and chewing experience to manage this challenging texture.