Posted by Vicki
on January 21, 2026
Pregnancy is a time to place extra focus on the health of both mother and baby. But that can be tricky when the cravings for sugary and salty treats kick in. Finding a tasty and nutritious snack with a ton of health benefits could be a game-changer, removing the need for inconveniently timed supermarket visits or pricey takeaways.
Crispy seaweed is a healthy snack that delivers on all fronts, with a punch of amazing flavour and a nutrient-packed boost full of benefits for both mum and baby.
Why seaweed thins are a great snack for pregnant and new mums
Crispy seaweed snacks are not only convenient to satisfy a craving, but they’re fabulous for easing the pregnancy journey, too. Here are just a few of the top benefits for expectant mothers:
- Low-calorie snack packs: they are a great low-calorie snack option to avoid excess weight gain during pregnancy.
- Iron: getting a little extra iron can help with blood flow and help prevent anaemia, which is a common concern during and post pregnancy.
Seaweed presents a totally unique nutritional profile that isn’t normally found in land-based vegetables. It has been classified as a superfood due to the rich antioxidants it contains alongside vitamin C and beta-carotene, which help to support a healthy immune system.
The antioxidants and vitamin C in seaweed support skin health, which may help your skin stay supple as your body changes. Take a look at our blog on Seaweed: nature’s ally against free radicals, which highlights further benefits of antioxidants.
Image: MORiSH's nutritious seaweed snack range
How does the baby benefit from seaweed snacks
It’s not just about you either. Seaweed snacks can also have a range of health benefits for your unborn baby. These include:
- Iodine: iodine can help with thyroid function and nervous system growth in the baby and enhance neurological development.
- Calcium: adding a bit more calcium can help with foetal formation, strengthen the bones, and help the baby to grow.
- Omega-3 content: seaweed also contains a small amount of plant-based omega-3s, which can complement other sources in a balanced pregnancy diet.
Moderation matters
Please note that seaweed is naturally rich in iodine, and despite its health benefits, moderation is key. Seaweed is a natural raw material, and the iodine content in raw laver is subject to natural variations depending on factors such as the harvest area, harvest time, and environmental conditions.
For roasted seaweed thins (nori-type snacks), the typical iodine content per gram is roughly 20-25 µg (micrograms) per gram. Hence, 1-2 packs of crispy seaweed thins contain about the whole daily recommended intake (150 µg = nutrient reference value).
A few snack can go a long way and it is important to avoid iodine excess, which can disrupt thyroid function in both mother and baby. According to the UK Iodine Group the safe upper limit is approx. 600 µg/day for adults (>12 years) and pregnant women. It’s important to note that individuals with chronic iodine deficiency may adversely react to levels lower than 600 µg/day if their thyroid has adapted to a low supply of iodine.
Incorporating seaweed into your diet
On top of all these fabulous dietary benefits, seaweed snacks are actually convenient to eat and easy to add to a healthy and balanced diet. The savoury umami taste and light, crispy texture are combined into a truly satisfying snack without any excess calories or unhealthy additives.
The seaweed thins are super MORiSH to satisfy your cravings and can be eaten as a healthy snack on their own, or crumbled over soups and salads for some extra texture and crunch. And best of all, there’s no prep required, so seaweed thins are ideal for busy mums-to-be, especially if you’re feeling fatigued and unable to cook.
Seaweed is a great way to boost your nutritional intake without compromising on taste, making it a delightful and healthy snacking alternative to the conventional snack options. Try crispy seaweed thins as part of your pregnancy journey – your body and baby will thank you for it.
Always opt for trusted brands that test for heavy metals and just remember to enjoy them in moderation, as some varieties can be high in iodine or salt.
We’d love to hear your thoughts! Share your experience on social media – whether it’s a quick comment, pics or vids – and tag @morishsnacks. We’re keen to hear from you 🙂.
If you liked this article, take a look at our blog on Mastering school snacking: nourishing kids with crispy seaweed.
This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified medical professional with any questions you may have regarding a medical condition or any health concerns.
🛒 Shop our pregnancy-friendly snacks
Nutritious, convenient and delicious – perfect for mums-to-be:
- 🌿 Organic Olive Oil Seaweed Snacks – Certified organic, minimal ingredients
- 🌊 Mixed Seaweed Snack Bundle – Variety pack to keep cravings interesting
- 🥑 Crispy Avocado Oil Seaweed Snacks – Healthy fats, no nasties
