Eight Natural Food Sources of Iodine


Iodine is an essential mineral to maintain our health, it’s vital to the proper functioning of the thyroid. An iodine deficiency may result in symptoms such as high cholesterol, weakness, lethargy or even mental issues like depression. The key to deal with an iodine deficiency is a nutritious diet with iodine rich foods. Read on to find out which foods are the best natural sources of iodine and combine them to meet your recommended daily intake of 150 micrograms:

Dried Seaweed

Serving size: 1 gram  Iodine: 16-2984ug (11%-1989% DV)

Till now, seaweed is the number one source of iodine, you can satisfy your iodine requirements easily by eating a seaweed salad 2-3 times a week. And do you know? Seaweed is packed with higher calcium than broccoli (168mg of calcium in seaweed while 47mg in broccoli every 100 grams), and in terms of protein, it contains almost as much as legumes. Seaweed is a great source of soluble fiber too, which may help to slow down the digestive process to inhibit the absorption of sugars and cholesterol.


Serving size: 3 ounces  Iodine: 99µg (66% DV)

Cod is one of the most iodine rich foods, and the meat of the cod fish is delicious, low-fat, low-calorie and nutrients dense, it’s a healthy source of protein, vitamin E, calcium, potassium as well as magnesium, and cod provides more magnesium than salmon, which helps maintain your blood sugar and blood pressure within healthy levels.

Baked Potato with peel    

Serving size: 1 medium     Iodine: 60µg (40% DV)

Potatoes are so popular food on the planet because they are cheap, packed with nutrients and calorie dense. Baked potatoes are a great source of iodine, 1 medium potato contains around 40% of the recommended daily requirements. Additionally, potatoes are also a great source of fiber (26% daily value), and potassium (46% daily value).


Serving size: 1 cup (8 fluid ounces)    Iodine: 56µg (37% DV)

Milk is often linked with the cure of calcium or vitamin D deficiency, but it also contains other nutrients, including iodine, one cup of milk provides around 56 micrograms of iodine.


Serving size: 3 ounces    Iodine: 35µg (23% DV)

Just like other seafoods, shrimp is a great source of iodine too, and it’s super low in calories, with only 7 calories per shrimp, you can eat a large amount of shrimps without worrying about more calorie intake. In addition to this, shrimp also provides us with vitamin B12, niacin, choline and vitamin B6.

Fish sticks  

Serving size: 2 fish sticks    Iodine: 35µg (23% DV)

Two fish sticks can supply your body with 23% of the daily needed of iodine, while it’s high in calories, with 290 calories every 100 grams, so you should eat them in moderation.

Turkey breast, baked  

Serving size: 3 ounces    Iodine: 34µg (23% DV)

Turkey breast has been well known for its lean protein and low calorie. You can also get 23% daily needed of iodine with a 3 ounce serving. Turkey also a good source of B vitamins and potassium which are all essential to a healthy body.

Egg, boiled    

Serving size: 1 large    Iodine: 12µg (8% DV)

Eggs are one of the most nutrients rich foods for us, and they are a good source of iodine too, if you’re worried about iodine deficiency in your planet. One hard boiled egg provides 8% of the daily iodine needed, and it’s also packed with vitamin A, D, zinc and calcium.

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