Iodine Foods high in iodine and how much you need · Trace elements

Q: What does iodine do for the body?

Iodine supports the production of thyroid hormones, which regulate the body’s metabolism and are important for growth, development, and energy production. It is crucial for brain development during pregnancy and infancy.

Q: How much iodine do I need?

According to European Food Safety Authority (EFSA), the adequate daily intake of iodine for adults is around 150 micrograms per day. According to ESPEN, pregnant and breastfeeding women may require higher amounts, however, specifics should be discussed with your healthcare provider.

Q: What are the health benefits of iodine?

Iodine is crucial for the production of thyroid hormones, which regulate the body's metabolism. It also supports healthy thyroid function, aids in the development of the nervous system in infants, and helps prevent goiter, a condition characterized by an enlarged thyroid gland.

Q: What are the health risks of too much iodine?

Iodine toxicity from diet is rare. Nevertheless, excessive iodine intake might lead to thyroid dysfunction, including hyperthyroidism, hypothyroidism, goiter, and more.

Q: What if your iodine is low?

Low iodine levels can lead to thyroid problems, such as hypothyroidism, when thyroid hormone production decreases. It is also crucial to address low iodine levels in pregnancy as early as possible to avoid any adverse effects on the child’s brain development. It's important to ensure adequate iodine intake through the diet, by consuming iodine-rich foods such as seaweed, fish, dairy products, and iodized salt. In some cases, a healthcare provider may recommend iodine supplements.

Q: How do vegans get their iodine intake?

Vegans can get their iodine intake from iodine-rich plant foods such as seaweed (nori, wakame, kombu and other). They can also use iodized salt and consume iodine-fortified foods like plant-based milk, bread, and some cereals to ensure they meet their iodine needs.

Iodine is an essential element that is crucial for proper thyroid function.

Women, a day: 150 µg
Men, a day: 150 µg
Upper limit a day: 600 µg
Give 20%+ of a day per serving: 109 foods · 6 plant

Daily intake for healthy adults. For a lightly active 30-year-old: a 65 kg woman and an 80 kg man.

Among plant foods, seaweed, wakame, dried; salt, iodised and noodle, boiled, salt have the most iodine per serving.

Plant sources

Are you getting enough iodine?

Knowing where iodine comes from is one part of the puzzle. Nutriely adds it up across your day against your own targets, shows which foods it came from and how it fits with every other nutrient.

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Foods highest in iodine

Ranked from 821 foods in our catalog, one entry per food. % of daily is for a healthy adult.

1

Seaweed, wakame, dried 4,560 µg

serving (30 g) · Canned vegetables 3,040% of daily · over the upper limit
2

Shrimp 231 µg

serving (110 g) · Crustaceans and molluscs 154% of daily
3

Lutefish 132 µg

serving (85 g) · Fish 88% of daily
4

Cod, oven-baked 128 µg

serving (85 g) · Fish 86% of daily
5

Saithe, oven-baked 109 µg

serving (85 g) · Fish 72% of daily
6

Mussel in water, canned 98.6 µg

serving (85 g) · Crustaceans and molluscs 66% of daily
7

Crayfish 93.5 µg

serving (110 g) · Crustaceans and molluscs 62% of daily
8

Redfish, rosefish, frozen 93.5 µg

serving (110 g) · Fish products 62% of daily
9

Salami, light, 9% fat 62.4 µg

serving (55 g) · Cold cuts, sausages 42% of daily
10

Milk powder 45 µg

serving (30 g) · Miscellaneous ingredients 30% of daily
11

Skim Milk powder 45 µg

serving (30 g) · Miscellaneous ingredients 30% of daily
12

Milk, 1.5% fat, without added vitamin d, organic 44 µg

serving (240 g) · Milks <2% fat 29% of daily
13

Sour milk, acidophilus bifidus, 2% fat, probiotics 43.2 µg

serving (240 g) · Soured milks 29% of daily
14

Curd milk, plain, 3.5% fat 40.8 µg

serving (240 g) · Cultured milks 27% of daily
15

Soured milk gefilus, skim 0.1 fat 40.8 µg

serving (240 g) · Soured milks 27% of daily
16

Chicken mince, fried without fat 39.5 µg

serving (85 g) · Chicken and other birds 26% of daily
17

Skyr, <0.5% fat 39.1 µg

serving (170 g) · Quark 26% of daily
18

Roe, average, salted 38.7 µg

serving (15 g) · Fish products 26% of daily
19

Salt, iodised 37.5 µg

serving (1.5 g) · Spices 25% of daily
20

Noodle, whole wheat, boiled, salt 35.7 µg

serving (140 g) · Pasta 24% of daily
21

Beef steak, grilled 35 µg

serving (85 g) · Steaks and chops 23% of daily
22

Steak tartare 34.4 µg

serving (110 g) · Steaks and chops 23% of daily
23

Turkey breast, fried 34.1 µg

serving (85 g) · Chicken and other birds 23% of daily
24

Salmon in oil, canned 34 µg

serving (85 g) · Fish products 23% of daily
25

Turkey mince, fried without fat 33.5 µg

serving (85 g) · Chicken and other birds 22% of daily
26

Pork shoulder, oven-baked 32.9 µg

serving (85 g) · Steaks and chops 22% of daily
27

Egg, fried 29.8 µg

large (46 g) · Egg 20% of daily
28

Roasted liver 28.6 µg

serving (85 g) · Offal dishes 19% of daily
29

Yoghurt, turkish/greek, 10% fat 27.2 µg

serving (170 g) · Yoghurt 18% of daily
30

Swede, baked 23.7 µg

serving (85 g) · Cooked vegetables 16% of daily
31

Carrot, baked 23.7 µg

serving (85 g) · Cooked vegetables 16% of daily
32

Sweet pepper, baked 23.4 µg

serving (85 g) · Cooked vegetables 16% of daily
33

Mushroom, fried 22.7 µg

serving (85 g) · Mushroom 15% of daily
34

Egg yolk, fried 22.1 µg

large (17 g) · Egg 15% of daily
35

Champignon, canned 22.1 µg

serving (85 g) · Mushroom 15% of daily
36

Kidney, boiled, salt 22 µg

serving (85 g) · Offal dishes 15% of daily
37

Macaroni, boiled, salt 21.6 µg

serving (140 g) · Pasta 14% of daily
38

Popcorn, cooking oil 21.5 µg

serving (30 g) · Savoury snacks 14% of daily
39

Rye macaroni, boiled, salt 21.4 µg

serving (140 g) · Pasta 14% of daily
40

Cheese, emmental, 27-30% fat, red-label 21.4 µg

serving (55 g) · Cheese, ripened cheese 14% of daily
41

Buckwheat, boiled, salt 20.2 µg

serving (140 g) · Rice 13% of daily
42

Cranberry, dried, cranberry powder 20 µg

1/4 cup (40 g) · Nuts, seeds and dried fruits 13% of daily
43

Sauteed elk 19.4 µg

serving (85 g) · Meat dishes 13% of daily
44

Rice, boiled, salt 19.2 µg

serving (140 g) · Rice 13% of daily
45

Quark, <0.5% fat 18.7 µg

serving (110 g) · Quark 12% of daily
46

Cottage cheese, fat-free, low-lactose 18.7 µg

serving (110 g) · Cheese, unripened, fresh cheese 12% of daily
47

Potato wedges, oven-baked 18.4 µg

serving (110 g) · Fried potatoes, French fries 12% of daily
48

Liver, boiled, salt 18.4 µg

serving (85 g) · Offal dishes 12% of daily
49

Brown rice, boiled, salt 18.3 µg

serving (140 g) · Rice 12% of daily
50

French fries, deep-fried 18.1 µg

serving (70 g) · Fried potatoes, French fries 12% of daily

1

Seaweed, wakame, dried 4,560 µg

serving (30 g) · Canned vegetables 3,040% of daily · over the upper limit
2

Salt, iodised 37.5 µg

serving (1.5 g) · Spices 25% of daily
3

Noodle, boiled, salt 33 µg

serving (140 g) · Pasta 22% of daily
4

Swede, baked 23.7 µg

serving (85 g) · Cooked vegetables 16% of daily
5

Carrot, baked 23.7 µg

serving (85 g) · Cooked vegetables 16% of daily
6

Sweet pepper, baked 23.4 µg

serving (85 g) · Cooked vegetables 16% of daily
7

Champignon, canned 22.1 µg

serving (85 g) · Mushroom 15% of daily
8

Macaroni, boiled, salt 21.6 µg

serving (140 g) · Pasta 14% of daily
9

Popcorn, cooking oil 21.5 µg

serving (30 g) · Savoury snacks 14% of daily
10

Rye macaroni, boiled, salt 21.4 µg

serving (140 g) · Pasta 14% of daily
11

Buckwheat, boiled, salt 20.2 µg

serving (140 g) · Rice 13% of daily
12

Cranberry, dried, cranberry powder 20 µg

1/4 cup (40 g) · Nuts, seeds and dried fruits 13% of daily
13

Rice, boiled, salt 19.2 µg

serving (140 g) · Rice 13% of daily
14

Potato wedges, oven-baked 18.4 µg

serving (110 g) · Fried potatoes, French fries 12% of daily
15

Brown rice, boiled, salt 18.3 µg

serving (140 g) · Rice 12% of daily
16

French fries, deep-fried 18.1 µg

serving (70 g) · Fried potatoes, French fries 12% of daily
17

Pulled oats 14.1 µg

serving (40 g) · Pulse products 9% of daily
18

Wheat flakes 12 µg

serving (40 g) · Flour 8% of daily
19

Pickled onion 11.6 µg

serving (30 g) · Canned vegetables 8% of daily
20

Rye flakes 8 µg

serving (40 g) · Flour 5% of daily
21

Oats, rolled, oat flakes 8 µg

serving (40 g) · Flour 5% of daily
22

Tomato puree 7.7 µg

serving (60 g) · Condiments 5% of daily
23

Tomato ketchup 7.3 µg

serving (30 g) · Condiments 5% of daily
24

Sour cabbage / sauerkraut 6.8 µg

serving (30 g) · Canned vegetables 5% of daily
25

Rice cooking cream 6.7 µg

serving (240 g) · Cream 4% of daily
26

Brazil nut 6 µg

serving (30 g) · Nuts, seeds and dried fruits 4% of daily
27

Muskmelon melon (cantaloupe) 5.6 µg

serving (140 g) · Fruits 4% of daily
28

Pea, green, dried 5.3 µg

serving (35 g) · Pulses 4% of daily
29

Banana, deep-fried 4.9 µg

serving (30 g) · Fruit and berry dishes other than pies 3% of daily
30

Lingonberry, dried, lingonberry powder 3.3 µg

serving (40 g) · Nuts, seeds and dried fruits 2% of daily
31

Apple 2.8 µg

serving (140 g) · Fruits 2% of daily
32

Watermelon 2.8 µg

serving (280 g) · Fruits 2% of daily
33

Liquorice, licorice 2.7 µg

serving (30 g) · Confectionery 2% of daily
34

Mushroom, milk caps, salted 2.6 µg

serving (85 g) · Mushroom 2% of daily
35

Shiitake mushroom, raw 2.6 µg

serving (85 g) · Mushroom 2% of daily
36

Tea, green tea 2.5 µg

cup (245 g) · Tea 2% of daily
37

Soy bean, boiled 2.4 µg

serving (90 g) · Pulses 2% of daily
38

Tomato juice 2.4 µg

cup (240 g) · Vegetable juices 2% of daily
39

Orange juice 2.4 µg

serving (240 g) · Juices 2% of daily
40

Grapefruit juice, vitamin c 2.4 µg

serving (240 g) · Juices 2% of daily
41

Pineapple juice, vitamin c 2.4 µg

serving (240 g) · Juices 2% of daily
42

Mineral water 2.4 µg

glass (240 g) · Drinking water 2% of daily
43

Coffee, average 2.4 µg

cup (237 g) · Coffee 2% of daily
44

Non alcoholic beer, home-made 2.4 µg

cup (237 g) · Other drinks 2% of daily
45

Tofu (without calcium sulfate) 2.1 µg

block (85 g) · Pulse products 1% of daily
46

Corn starch, maizena brown/light 1.9 µg

tbsp (10 g) · Miscellaneous ingredients 1% of daily
47

Mayonnaise, vegan 1.9 µg

tbsp (15 g) · Salad dressings and mayonnaises 1% of daily
48

Coconut milk 1.7 µg

serving (240 g) · Vegetable juices 1% of daily
49

Peanut butter 1.6 µg

serving (32 g) · Condiments 1% of daily
50

Soy product, soured, 2% fat, calcium 1.6 µg

serving (170 g) · Yoghurt 1% of daily

Learn about iodine

What does iodine do for the body?

Iodine supports the production of thyroid hormones, which regulate the body’s metabolism and are important for growth, development, and energy production. It is crucial for brain development during pregnancy and infancy.

How much iodine do I need?

According to European Food Safety Authority (EFSA), the adequate daily intake of iodine for adults is around 150 micrograms per day. According to ESPEN, pregnant and breastfeeding women may require higher amounts, however, specifics should be discussed with your healthcare provider.

What are the health benefits of iodine?

Iodine is crucial for the production of thyroid hormones, which regulate the body's metabolism. It also supports healthy thyroid function, aids in the development of the nervous system in infants, and helps prevent goiter, a condition characterized by an enlarged thyroid gland.

What are the health risks of too much iodine?

Iodine toxicity from diet is rare. Nevertheless, excessive iodine intake might lead to thyroid dysfunction, including hyperthyroidism, hypothyroidism, goiter, and more.

What if your iodine is low?

Low iodine levels can lead to thyroid problems, such as hypothyroidism, when thyroid hormone production decreases. It is also crucial to address low iodine levels in pregnancy as early as possible to avoid any adverse effects on the child’s brain development. It's important to ensure adequate iodine intake through the diet, by consuming iodine-rich foods such as seaweed, fish, dairy products, and iodized salt. In some cases, a healthcare provider may recommend iodine supplements.

How do vegans get their iodine intake?

Vegans can get their iodine intake from iodine-rich plant foods such as seaweed (nori, wakame, kombu and other). They can also use iodized salt and consume iodine-fortified foods like plant-based milk, bread, and some cereals to ensure they meet their iodine needs.

How much iodine do you need?

Enter your details for your own daily value.

Sex Age

Weight

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Height

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Your daily iodine

150 µg

An estimate for healthy adults. Pregnancy, breastfeeding and medical conditions change what you need.

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