Iodine Rich Foods

It’s common knowledge now that one of the keys to good health is a nutritious diet. If you’re struggling with iodine deficiency or hypothyroidism, one of the most important things you should do is regularly eat healthy, iodine rich foods. Which foods are the best natural sources of iodine? Read below to find out.

The Top Ten Iodine Rich Foods

10. Strawberries


serving size – 1 cup – 13mcg iodine (9% daily value)

Strawberries are an excellent source of nutrition all around. In addition to a single serving supplying 9% of your daily iodine requirement, they are also an excellent source of Vitamin C and Fiber. Strawberries also contain trace amounts of every essential mineral. Don’t worry about having to get them fresh, either. Frozen berries are often just as or even more nutritious than fresh berries. Frozen fruit is absolutely a viable option if fresh isn’t readily available to you.


9. Navy beans

iodine rich foods 9 - navy beans
Creative Commons Attribution 2.0 Generic License  by  Rooey202 


serving size – 1/2 cup – 32mcg iodine (21% daily value)

Beans in general are a great source of fiber and nutrition, and navy beans have the added benefit of supplying ⅕ of your daily iodine requirement with just ½ a cup. Navy beans also supply every essential mineral. You can either buy them in a can or buy them raw and make soup with them, for example.


8. Potatoes, with skin

Spicy potato by pelican, on Flickr
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serving size – 1 medium – 60mcg iodine (40% daily value)
If you’re an athlete, it is important to have optimal carbohydrate consumption to maximize performance and recovery. Potatoes are an excellent choice because they are cheap, nutritious, and calorie dense for when you truly need it. In addition to nearly supplying hald of your daily iodine requirement, potatoes are an excellent source of potassium (46% daily value), and fiber (26% daily value).


7. Turkey Breast

iodine rich food 6 - turkey breast
Creative Commons Attribution-No Derivative Works 2.0 Generic License  by  rfduck 


serving size – 3oz -34mcg iodine (23% daily value)

Turkey breast has been a well known staple for low calorie lean protein. It also has the added benefit of supplying a quarter of your daily iodine requirement with just one 3 ounce serving. In addition to being an excellent source of lean protein, Turkey is additionally a great source of essential minerals and B vitamins.


6. Eggs

iodine rich food 5 - eggs
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serving size – 1 large – 25mcg iodine (17% daily value)

Eggs are one of the most nutritionally dense foods on the planet, and they are cheap & easy to prepare.


5. Himalayan Crystal Salt/Iodized Salt


serving size – 500mg – 250 mcg iodine (167% daily value)

In the early 20th century, iodine deficiency was becoming such a big problem in the united states that the Morton Salt company started fortifying salt with iodine to combat the problem. Unfortunately, the recent anti-salt movement has created an unintentional re-rise in iodine deficiency, because iodized salt was, for many, the only food which they ate that supplied iodine. Most people use table salt in moderation to season many food items, so why not use iodized salt to concurrently ensure you’re getting enough iodine?


4. Cod


serving size – 3oz – 100mcg iodine (66% daily value)

Cod is one of the most iodine rich foods on the planet. Additionally, it is an excellent source of protein and all the essential minerals.


3. Yogurt

serving size – 1 cup – 100mcg iodine (66% daily value)

Yogurt in general has been widely hailed as a premium health food, and with good reason. In addition to a single cup giving you most of your daily iodine requirement, yogurt is an excellent source of protein, essential minerals such as calcium, and probiotics, which have recently been shown to promote digestive health. Go for natural, live cultured yogurt over the conventional processed stuff.


2. Cranberries

serving size – 1 cup – 400mcg iodine (267% daily value)
Cranberries are also among the most iodine dense food sources on the planet, and are additionally high in fiber and most of the essential daily vitamins.


1. Seaweed

serving size – ¼ oz – 16 to 3000mcg iodine (16 to 2,000% daily value)

When it comes to iodine, seaweed is by far the number one source and is jam packed with this nutrient. The ocean itself possesses just about all of the essential minerals, so it makes sense that sea vegetables which bathe in it 24/7 have the highest levels of iodine. Just about every variation of seaweed is loaded with iodine, and simply eating a seaweed salad twice a week or sprinkling some dried seaweed on someone else will be more than enough to satisfy your iodine requirements.
In fact, many supplements are made out of seaweed since it is so nutritionally dense, and a seaweed supplement may be an prudent addition to your diet if you can’t or won’t eat any of the ten foods listed above regularly.


Despite the rising prevalence of iodine deficiency, there are easily available natural sources of iodine. If you make an effort to regularly eat the foods listed above, and perhaps additionally take an iodine supplement, you can avoid nutrient deficiencies and ensure your thyroid health.

Here are the minimum iodine intake guidelines according to the World Health Organization [1]:

minimum iodine daily requirements