Top 12 Iodine Rich Food Sources in the Diet to Prevent Deficiency

Adding more iodine rich foods to your diet can help to support proper thyroid function, energy levels and weight management.

Having too much iodine can be dangerous, but it is rare that people have too much. Iodine deficiencies are more common and can be addressed using foods and supplements.

The World Health Organization estimates that almost 40% of people worldwide are lacking adequate iodine intake in their diets. The best known foods sources of this mineral include certain sea vegetables and marine creatures.

Examples of foods that contain high amounts of iodine include kelp, cod, shrimp, lobster and tuna. The US RDA (Recommended Dietary Allowance) for this mineral in healthy adults is 150 micrograms daily.

Iodine

Essential Mineral

Brain Power

Thyroid Function

Weight Loss

How It Works:

• Important for thyroid hormones & metabolism
• Supports mental function & immunity
• Essential nutrient with multiple roles in the body

Dosage:

Between 50 - 250 mg per day

Safety:

Generally Well Tolerated

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Best Iodine Rich Food Sources

Iodine is a trace mineral that is important for human health, metabolism, brain function, growth, the immune system and more.

It is rare in nature, being found only in small amounts in the soil in certain parts of the world. Most food sources of iodine contain only very small amounts.

However, as a trace mineral the body only requires small amounts to meet standard nutritional needs.

In certain regions that have low iodine status in the soil, deficiencies are common. Some of the symptoms of deficiency can include:

• High cholesterol (hypercholesterolemia);
• Swollen thyroid (goiter);
• Weight gain;
• Depression;
• Fatigue and low energy;
• Poor mental function or confusion;
• Impaired immune function;
• Dry skin;
• Cold body temperature;
• Disruptions to a normal heart rate;
• Problems with fertility or lactation;
• Irregular menstrual cycles or heavy menstrual bleeding;

Iodine is an essential nutrient that can only be gained via the diet or by supplementation.

Increased consumption of iodine rich foods is the recommended method for ensuring sufficient levels of this mineral are obtained. You should talk to your doctor if you think you are deficient in this compound before deciding to increase your intake.

List of 11 Foods High in Iodine

The following are some of the most common iodine rich foods that you can add to your diet. Information is also included about serving size, calories per serving and typical iodine content.

1. Nori

Nori is fresh or dried seaweed. It is commonly used in Japanese cuisine, especially in sheet form to wrap sushi rolls. It is the most iodine-rich food known, containing roughly 4500 micrograms per ¼-ounce serving. That is about 3000% of the US RDA for this trace mineral. Each serving contains about 18 calories.

2. Cod

Cod is a low-fat, mild-tasting fish that provides about 100 micrograms of iodine per 3-ounce serving. It is also a good source of magnesium, vitamin E, protein, calcium and potassium. 3 ounces of cod provides about 67% of the US RDA and about 90 calories.

3. Lobster

100 grams (about 3.5 ounces) of lobster provides about 100 micrograms of iodine. That amount of lobster also provides about 100 calories.

4. Shrimp

Shrimp provides less iodine than lobster; about 35 micrograms per 3-ounce serving. This amount of shrimp provides about 85 calories as well.

5. Salt

Himalayan sea salt provides about 250 micrograms of iodine per 0.5-gram serving. That is more than 150% the US RDA amount. There are no calories in natural sea salt. It also is concentrated with dozens of other trace minerals known to be important for health.

Iodinated table salt is mostly sodium chloride. It also has no calories. However, although a 1-gram serving of refined salt does provide about 77 micrograms of iodine, it is stripped of all the other nutrients contained in unrefined sea salt.

6. Cranberries

Surprisingly to many, cranberries are an excellent source of iodine, as well as other important nutrients. Each 4-ounce serving of cranberries contains about 400 micrograms of iodine and roughly 50 calories. That is more than twice the US RDA.

Cranberries are also recognized as a good source of fiber, vitamin K, vitamin C, vitamin A, vitamin B6 and magnesium.

7. Turkey

A 3-ounce serving of baked turkey breast contains only about 80 calories. It also provides about 34 micrograms of iodine (24% US RDA). Turkey also contains beneficial nutrients like the amino acid tryptophan, potassium, some B vitamins and phosphorus.

8. Eggs

One boiled egg contains approximately 10% of the US RDA for iodine. Boiled eggs also contain vitamins A and D – as well as zinc and calcium. A medium hard-boiled egg has about 80 calories.

9. Yogurt

Plain yogurt helps to balance colonic bacteria and can be used for various culinary purposes. It can be eaten alone or included in curries, smoothies, dressings and other foods.

A 1-cup serving of plain yogurt provides slightly more than the US RDA for iodine (154 micrograms). That amount of unsweetened yogurt also contains about 150 calories.

10. Beans

Depending on the soil they are grown in, beans can be good natural sources of iodine. Navy beans in particular contain about 32 micrograms of this mineral per 4-ounce serving. That is about 20% of the US RDA.

Beans also contain nutrients like calcium, iron, magnesium and vitamins B6 and C. Each serving of navy beans contains 125 calories.

11. Potatoes

Potatoes are one of the most versatile foods. When eaten with the skins on, they contain good amounts of iodine, potassium, fiber and certain vitamins.

One medium-sized baked potato provides about 40% of the daily recommendation for iodine (60 micrograms). Without any butter or sour cream, a potato contains only about 160 calories.

12. Milk

Milk is a good source of iodine, as well as other nutrients like vitamin D and calcium. One cup of milk provides about 37% of the US RDA (56 micrograms). An 8-ounce cup of milk has about 100 calories.

Other iodine rich foods include prunes, bananas, strawberries, green leafy vegetables, corn and raw cheese. Eating enough of foods that are high in iodine may negate the need to take a supplement in those who are deficient.

Talk with your doctor about how to best ensure adequate iodine intake.

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