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Top 10 Food Containing Iodine

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Iodine is one of the most essential components of the human body, necessary for the production of thyroid hormones that regulate body growth and metabolism. If one does not consume sufficient quantity of Food Containing Iodine, they are at a risk of developing iodine deficiency. Deficiency of this mineral may lead to reduced brain development in children (cretinism), mental slowness, high cholesterol, lethargy, fatigue, depression, weight gain, hypothyroidism, and goiter (swelling of the thyroid gland). Overdose of iodine due to dietary intake is quite unlikely, but overconsumption of iodine medications and supplements may cause iodine toxicity leading to burning in the mouth, throat and stomach, abdominal pain, nausea, vomiting, diarrhea, weak pulse, hyperthyroidism, thyroid papillary cancer, iodermia (skin reaction) and coma.


Recommended Dietary Allowance (RDA)

Iodine requirements of the body are minimal, only 150μg/day, requirements change with age and special conditions. Find out your iodine requirement with help of the Recommended Dietary Allowance table given below.


Age/ Special Conditions

Iodine Required (μg/day)

0 to 6 months


7 - 12 months,


1-3 years


4-8 years


9-13 years


14-18 years


19 years and older


Pregnant females all ages


Lactating females of all ages





Food Sources of Iodine

Predominantly, our iodine requirement is met by the iodized salt itself. The iodine content of natural sources varies depending on environmental factors like soil concentration of the mineral and the use of fertilizers.  Generally, foods from the sea contain the most iodine, followed by animal foods, and then plant foods.

Non vegetarian foods like diary products, eggs, fish, and shellfish are good sources of iodine. Vegan sources of iodine are sea weeds and vegetables like kelp, garlic, lima beans, strawberries, sesame seeds, soyabean and soy products, and some vegetables like; asparagus, spinach, summer squash, swiss chard, and turnip greens. Absorption of iodine is inhibited by ‘goitrogens’ like broccoli, Brussel sprouts, cabbage, cauliflower, kale, mustard and turnip.

Top 10 Food Containing Iodine is listed below:


  1. Sea Vegetables: The ocean has an abundant reserve of iodine, making sea vegetables like Kelp, Arame, Hiziki, Kombu, and Wakame rich sources of iodine. Kelp is the richest source providing 2000μg per table spoon.
  2. Cranberries: Cranberries are great sources of iodine, especially when consumed in its fresh and organic form.
  3. Organic Yogurt: Yogurt not only is potent probiotic, but also gives you 90μg of iodine per cup consumed.
  4. Organic Navy Beans: Beans itself are a decent source of iodine, but navy beans top the list, providing 64μg of iodine per cup.
  5. Organic Strawberries: It is vital that the strawberries be fresh and organic if you want to use them as a source of iodine. 1 cup of this delicious fruit gives us around 13μg of iodine
  6. Himalayan Crystal Powder: Commonly known as gray salt, it is a natural source of iodine. The iodine content of this non processed salt is 500μg / gram.
  7. Dairy Products: Milk and cheese are excellent sources of iodine. One cup of milk gives 55 μg of iodine. Organic milk and its products are better sources.
  8. Potatoes: This vegetable may top you list of favorite vegetables, it also gives you 60μg of iodine / unpeeled medium size baked potato.
  9. Watercress: Watercress sprigs commonly used as a garnish, is also one of the best sources of iodine in a vegan diet.  
  10. Eggs: Iodine content of eggs depends on the hen producing the eggs; it varies between 13 – 70 μg of iodine / large egg.


Iodine deficiency can result in Hypothyroidism (reduced levels of thyroid hormones), learn about Foods to Eat if you have an underactive thyroid from our article. Also, read about Food to Avoid when you have Hyperthyroidism (excessive thyroid hormones).


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Top 10 Food Containing Iodine