Other

Wakame

Wakame is a mild, slightly sweet sea vegetable that can be a fun and nutritious addition to your baby's diet. It has a soft, slippery texture when cooked that many babies enjoy, and it's packed with important nutrients like iron and iodine that support healthy growth and brain development.¹²

PPippin Feeding TeamReviewed by feeding specialists · Updated April 2026

First age6m+

CategoryOther

Common allergenNo

Choking riskMedium

When can babies eat Wakame?

You can introduce wakame around 6 months when starting solids, as long as it's prepared safely to minimize choking risk.

Storage tip

Store dried wakame in an airtight container in a cool, dark place for up to a year. Once rehydrated, use within 2-3 days when refrigerated.

How to serve Wakame by age

6 to 9 months

For babies 6-9 months, soak dried wakame until soft, then puree it with other vegetables or mix a small amount into smooth purees. Start with just a teaspoon to introduce the flavor.

Soak for at least 10 minutes to ensure it's fully softened
Rinse thoroughly to remove any salt or grit
Puree with sweet potato or carrot for a familiar taste
Start with tiny amounts to check for acceptance
Mix into iron-fortified baby cereal for added nutrition

9 to 12 months

For babies 9-12 months, finely chop rehydrated wakame and mix into soft foods. You can also add it to soups, stews, or scrambled eggs for texture variety.

Chop into pieces smaller than a pea
Mix into mashed avocado or soft tofu
Add to vegetable soups for extra nutrients
Combine with rice or quinoa for a complete meal
Offer as a finger food mixed into other soft foods

12 months +

For toddlers 12 months and up, you can serve wakame in small strips in soups or salads. Continue to chop it into manageable pieces and watch for chewing.

Add to miso soup or clear broths
Mix into rice bowls with other vegetables
Use as a topping for noodles or porridge
Combine with cucumber for a refreshing salad
Always supervise while eating

Safety & allergens

Choking risk: Medium

Wakame can be slippery and expand when wet, so it's important to prepare it carefully. Always chop it finely for younger babies and avoid serving large pieces. Supervise your baby closely during meals.

Not a common allergen

Wakame is not a top allergen. As with any new food, offer it on its own and watch for any reaction.

Vitamins & minerals

Wakame is rich in iron, which helps prevent anemia and supports healthy blood cells.³ It's also an excellent source of iodine, essential for proper thyroid function and brain development in babies.² The calcium and magnesium in wakame contribute to strong bones and teeth.⁴

Vitamins

Vitamin AVitamin CVitamin KVitamin B2Vitamin B9

Minerals

IronCalciumMagnesiumIodinePotassium

Nutritional synergy

Pair wakame with foods rich in vitamin C, like bell peppers or citrus fruits, to enhance iron absorption.⁵

Pairs well with

Age varies

Avocado

Fruit

Age varies

Carrot

Vegetable

Common questions

How do I prepare dried wakame for my baby?

Soak dried wakame in warm water for 5-10 minutes until soft, then drain and rinse well to remove excess salt. Chop it finely before mixing into purees or soft foods.

What if my baby doesn't like the texture?

The slippery texture can be surprising at first. Try mixing finely chopped wakame into familiar foods like mashed potatoes, oatmeal, or yogurt to help your baby get used to it. It often takes several tries for babies to accept new textures.

Is wakame high in sodium?

Some packaged wakame can be salty, so always rinse it well after soaking. Look for low-sodium varieties when possible, and remember that babies under 12 months should have very little added salt in their diet.