22 Foods Highest in Iodine

Iodine is an essential mineral that’s vital to the proper functioning of the thyroid. The thyroid gland is responsible for managing growth and metabolism. An iodine deficiency can cause symptoms such as fatigue, high cholesterol, lethargy, depression, and swelling of the thyroid gland. Prevent this dangerous deficiency by eating the right amount of iodine rich foods each day.

22 Iodine Rich Foods- this essential mineral is important in maintaining proper thyroid function and metabolic rates.

Baked Potatoes

In order to get the necessary nutrients, baked potatoes are a better option than mashed potatoes. Most of the important dietary staples, such as fiber, vitamins, and potassium are contained in the skin. Baked potatoes are also a great source of iodine; one medium potato provides about 40% of the recommended daily amount of iodine.

Serving Size (1 medium potato), 60 micrograms of iodine (40% DV), 161 calories.


Milk is usually the beverage of choice for anyone who’s worried about a calcium or Vitamin D deficiency. But milk also contains several other nutrients, including the essential mineral iodine. One cup of milk contains an impressive 56 micrograms of the mineral, or about 37% of what the average person must consume each day.

Serving Size (1 cup), 56 micrograms of iodine (37% DV), 98 calories.


Dried Seaweed

For iodine deficiency, dried seaweed is the go-to remedy because of its incredible supply of this essential mineral. A quarter-ounce serving contains 4,500 micrograms of iodine. That’s way more than enough iodine for the body to absorb in a day (3000% of the daily value, to be exact.) Consume smaller portions over time in order to gain the health benefits.

Serving Size (1/4 ounce), 4,500 micrograms of iodine (3000% DV), 18 calories.


The meat of the cod fish is mild, moist, and delicious. It’s also low-fat, low-calorie, and packed with several nutrients. A three-ounce serving size of cod provides your body with 99 micrograms of iodine, or 66% of the recommended amount per day. Cod is also a healthy source of protein, calcium, magnesium, potassium, and Vitamin E.

Serving Size (3 ounces), 99 micrograms of iodine (66% DV), 89 calories.

Fortified Iodized Salt

Iodine is often confused with salt, but the two are actually very distinct. In terms of chemistry, salt is classified as a crystal, and is composed of two elements: sodium and chloride. Iodine, on the other hand is a mineral. Many brands of salt are fortified with the essential mineral iodine. If you worry you’re not getting enough iodine, check to make sure the salt you’re using is fortified with iodine, and then enjoy it in moderation with a healthy diet and lifestyle.

Serving Size (1 gram), 77 micrograms of iodine (51% DV), 0 calories.


Seafood is usually a great source of iodine, and shrimp is just one example. A three-ounce serving of shrimp provides 35 micrograms of iodine, or enough to account for just under a quarter of the recommended amount each day. Shrimp also provides your body with other essential minerals, primarily protein and calcium.

Serving Size (3 ounces), 35 micrograms of iodine (23% DV), 84 calories.

Himalayan Crystal Salt

If you’re trying to avoid conventional table salt but you’re worried about not getting enough iodine, Himalayan crystal salt is a viable alternative. Half a gram of Himalayan crystal salt provides 250 micrograms of iodine—over 150% of the amount the average body needs each day—so enjoy this special salt in moderation as part of a balanced diet.

Serving Size (1/2 gram), 250 micrograms of iodine (167% DV), 0 calories.

turkey breast

Baked Turkey Breast

Three ounces of baked turkey breast meat provides 34 micrograms of essential iodine. That’s about 23% of the daily recommended value. For reference, three ounces of meat is about the size of a deck of cards. Turkey also provides your body with B-vitamins, potassium, and phosphorus, all of which are essential to a strong and healthy body.

Serving Size (3 ounces), 34 micrograms of iodine (23% DV), 78 calories.

Dried Prunes

If you’re used to associating dried prunes with the elderly, try giving these sweet fruits a chance. If you don’t, you’ll be missing out on all the vitamins, nutrients, and minerals they have to provide. Just five dried prunes provide your body with essential fiber, boron, Vitamin A, Vitamin K, and much more. Prunes are also a good source of iodine, and their many essential nutrients make them a great addition to any diet.

Serving Size (5 prunes), 13 micrograms of iodine (9% DV), 120 calories.

Navy Beans

Beans are some of the healthiest and most versatile foods on the planet. Enjoy a half-cup serving with any meal, and you’ll provide your body with a respectable amount of protein, copper, potassium, calcium, folate, and iodine. If you’re trying to prevent an iodine deficiency, navy beans are an excellent remedy because of the many additional nutrients they add to your diet.

Serving Size (1/2 cup), 32 micrograms of iodine (21% DV), 128 calories.

Fish Sticks

Fish sticks can be a good source of iodine if you’re worried about a deficiency in your diet. Due to their high calorie content, though, you should eat them only in moderation. Two fish sticks can supply your body with 35 micrograms of iodine, or about 23% of the recommended daily value.

Serving Size (2 fish sticks), 35 micrograms of iodine (23% DV), 140 calories.

Canned Tuna

Tuna that is canned in oil usually contains more iodine than when it’s canned in water. Three ounces of canned tuna provides 17 micrograms of iodine, or 11% of what the average person must consume per day. Add more tuna to your diet for more iodine, and you’ll also benefit from its high protein, Vitamin D, and iron contents.

Serving Size (3 ounces), 17 micrograms of iodine (11% DV), 99 calories.

hard boiled eggs

Boiled Eggs

Hard boiled eggs are a versatile, healthy food that supplies the body with Vitamin A, Vitamin D, zinc, calcium, antioxidants, and more. They’re also consumed for their iodine content. One hard boiled egg provides just under 10% of the iodine needed for the day. For a light and healthy meal, slice a hard-boiled egg over a leafy green and veggie-filled salad.

Serving Size (1 large egg), 12 micrograms of iodine (9% DV), 78 calories.

Plain Yogurt

Yogurt is a healthy food that’s often enjoyed at breakfast or as a light snack. It’s known for its high contents of calcium and protein, but it’s also a great option for those looking to increase the iodine in their diet. A cup of plain yogurt provides 58% of the daily recommended value of iodine.

Serving Size (1 cup), 154 micrograms of iodine (58% DV), 154 calories.


Eating a banana is a quick and healthy way to get an energy boost, thanks in part to the high potassium content. But many people don’t realize that bananas also contain iodine, making them a healthy and nutrient-rich food to supplement a high iodine diet. A medium-sized banana contains 3 micrograms of essential iodine.

Serving Size (1 medium banana), 3 micrograms of iodine (2% DV), 12 calories.


Strawberries are a tasty and nutrient rich fruit that provides your body with many vitamins and minerals. Strawberries are deliciously sweet, but they’re a surprising source of iodine. A one-cup serving contains 13 micrograms of iodine, or just under 10% of what the average person needs to consume in a day.

Serving Size (1 cup), 13 micrograms of iodine (9% DV), 46 calories.

Canned Corn

There are many ways to enjoy corn, including creamed, canned, or on the cob. For a boost in the mineral iodine, which is essential to a healthy and fully-functioning body, choose canned corn. Enjoy half a cup of canned corn as a side dish with dinner, and your body will reap the benefits of 14 micrograms of iodine.

Serving Size (1/2 cup), 14 micrograms of iodine (9% DV), 67 calories.

lobster is crazy high in iodine


Lobster is usually reserved for special occasions, but if you’re suffering from iodine deficiency, a serving of lobster can be a great way to get the boost your body needs. A 100-gram serving of lobster provides 100 micrograms of the essential mineral, or about two-thirds of the recommended daily value.

Serving Size (100 grams), 100 micrograms of iodine (67% DV), 98 calories.

Cheddar Cheese

Cheddar cheese is a great food choice when you need more iodine in your diet. It’s easy to add a slice to burgers and sandwiches or to sprinkle shredded cheddar over soups and salads. An ounce of cheddar cheese provides 12 micrograms of iodine. As with most cheeses, you should enjoy cheddar in moderation because of its high calorie count.

Serving Size (1 ounce), 12 micrograms of iodine (8% DV), 452 calories.


Cranberries have a rich color and a unique flavor. If you’re able to enjoy the sour taste, cranberries provide many health benefits. They have a high concentration of Vitamin C, Vitamin K, and fiber, and they’re known to prevent urinary tract infections. They’re also a stellar source of iodine; four ounces of these tart treats contains well over the recommended daily value of iodine.

Serving Size (4 ounces), 400 micrograms of iodine (267% DV), 52 calories.

White Bread

White bread is sometimes discarded as unhealthy fluff, but it actually contains several essential minerals. If you eat it in moderation, it can be a great addition to a balanced diet. If iodine deficiency is a concern, two slices of white bread provide 45 micrograms of iodine, or 30% of the recommended daily value.

Serving Size (2 slices), 45 micrograms of iodine (30% DV), 132 calories.

Green Beans

If you’re missing that last little bit of iodine in your diet, cook a serving of green beans with your next meal. A half-cup serving contains 3 micrograms of iodine. That’s just enough to net 2% of the daily recommended value. In addition, green beans (also commonly referred to as string beans) are a great source of Vitamin C, potassium, and folate.

Serving Size (1/2 cup), 3 micrograms of iodine (2% DV), 16 calories.

Iodine is an essential part of a healthy, balanced diet. Since the body cannot synthesize this mineral, it’s important to include various iodine rich foods in your diet each day. Fortunately, there are many fruits, vegetables, dairy products, and seafood options that make it easy to get the iodine your body needs each day.

iodine supplement
You may also be interested in our list of the best iodine supplements.

Iodine FAQ

What can Iodine be used for?

The kind of Iodine you see in a bottle can be used to sterilize and clean a wound. There are also Iodine tinctures that have an assortment of uses. There are also kelp supplements that contain Iodine which are meant to be used to fill any gaps in your Iodine levels.

Can an Iodine deficiency cause hair loss?

One of the benefits of Iodine is that it helps with hair growth, and contrarily one of the symptoms of deficiency is that it can lead to faster rates of hair loss. It is not typically cited as the sole reason for hair loss, but it can contribute to it if a deficiency is left unchecked.

Does Iodine boost metabolism?

One of the benefits of getting enough Iodine is that your metabolism will be able to function at its best. If you are running low on Iodine and have noticed that you have a sluggish metabolism as well, you may notice a boost if you start getting the right amount of Iodine each day. But there is a limit to how much it can increase your metabolism, so you don’t want to take more Iodine than what you need as this can work against you.

Is Iodine a diatomic element?

Yes, Iodine is one of the seven diatomic elements.

Can Iodine be taken orally?

There are a few ways to take Iodine orally, either in a tincture or through a kelp supplement. Be sure to check on the label of the Iodine you’re considering that the recommended usage is to take it orally.

Is Iodine a vitamin or mineral?

It is a mineral, and a chemical element.

Does Iodine cause acne?

Taking excessive amounts of Iodine may trigger breakouts, but there is not a lot of conclusive evidence in this matter. It’s not a good idea to take too much Iodine, since it can affect your thyroid and lead to other problems.

Does Iodine cure jock itch?

There is anecdotal evidence that it may help with the itchiness, but it appears that it doesn’t work as well as OTC remedies specifically formulated to treat jock itch.

Can Iodine kill cancer cells?

It doesn’t specifically kill cancer cells, but what it does do is help the body program the death of cells that would later have mutated into cancer cells. This makes it an important element in the fighting off and prevention of cancer.

Will Iodine make you taller?

Iodine is essential for proper thyroid function, so it’s not hard to see that a lack during your growing years may stunt your growth and make you shorter than you otherwise would be. That being said, there’s little reason to suspect that you’re running an Iodine shortage unless you’ve been told so by your doctor.

Does Iodine help the thyroid?

The right amount of Iodine helps your thyroid function the way it should. Too little Iodine and it will be sluggish, too much and it can become overactive. The best solution is to make sure that you’re getting Iodine from the foods you eat, and most Americans are just fine in this regard. It can happen that your body has trouble absorbing the Iodine from the foods you eat. Get checked by your doctor if you’re concerned.

Is Iodine deficiency common?

Iodine deficiency was more common in the past before they started adding it to salt. These days it is only common in certain parts of the world where they don’t get enough Iodine due to dietary limitations. It is also more common in vegetarians and vegans because they are avoiding many of the foods that contain Iodine naturally.

Does Iodine kill nail fungus?

Lugol’s Iodine has been shown to have a positive effect on nail fungus. This is a specific mixture of different Iodines and water, and is not a brand name but is named after the doctor that came up with it.

Is Iodine expensive?

Iodine can be found in antiseptic form at many drug stores, and is typically very inexpensive. It can also be found in supplement form, and is typically not very expensive at all compared to other nutritional and health supplements.

Is Iodine essential to humans?

The human body needs Iodine to function properly. It does not have the ability to create it, the way it can create Vitamin D with exposure to sunlight. It relies on your intake of food and supplements to get the needed amounts.

Where does Iodine naturally occur?

There are plenty of foods that are naturally high in Iodine. They range from seafood to potatoes, and it’s good to get a balance of different foods so that you’re not relying on one source. You can also find Iodine in supplements that contain kelp, as this is another place where Iodine is naturally found.

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  1. Michele says:

    Good useful information-hope you can use and enjoy!!

    • ALAKA ADEKUNBI says:

      Tanx a lot. My mind at rest.

    • maulik says:

      love it because easy,intreasting ,good and helpful in my study.

      thank you

      • Amrutha says:

        I am 17 years old. And recently i came to know that i have hypothyroidism. My height is 5.2″. Do you think it had affected my growth? Is there a chance for me to become taller? I am actually going for treatment.

        • Many say that ZINC help with growth …

        • Yogisha says:

          Hi, I recommened you to try alternative medicine treatment rather than homeo or allopathy. Alternative medicine can only give you complete cure. Others are just Harmone balancers.
          Best type of alternatve medicine is Sujok therapy. No drugs and no harm to your body. Search for a good Sujok therapist around your locality.

  2. Michele says:

    E-Z to follow information

    • Bud says:

      I don’t see it as ‘easy to use’… One quick example “How many strawberries in a “Cup”? Whole? Sliced? Chopped? Mashed? Pureed? What?

      The article is replete with similar references which people have just come to accept…

      Close only counts in “Horseshoes” and “Atom Bombs”…

      Unless you want to just put me down as “A man… What do you expect???” lol…

  3. Beverly says:

    I eat all these things in moderation but I’m stiill hypo.
    I guess I don’t eat enough for walking around. The doc still wants to give me salt pills which make my hemrhyoids bleed just taking one. Seizure pills are bad enough, I can’t take both.

    It’s good to know some foods I can eat more of or try to.
    I have a hard time getting around to eating anything.

    • Mr Silly says:

      Try Dulse- it;s traditional western fare.
      The only way to truly overcome hypoallergenic is to condition the body to tolerate small doses and increase. Make sure you have all requisite medical assistance at hand and a trusted partner to help- and consume tiny amounts increasing daily over time.

    • jen says:

      I didn’t know to much about what I needed to stay away from but my thyroid is very crazy and out of ccontrol

      • Shawnd says:

        I am no doctor and could be completely wrong here. I just did some looking around though on the web in regards to the importance of Iodine in our body. I cannot say for certainty in any circumstance that lack of Iodine, added with radiological scans could be deadly. I admit without professional research I am susceptible to sounding ignorant. I apologize if any of the information I posted may be misleading.

      • TINA says:


    • ido says:

      hi…i think i have the same problem …i used to eat a well balanced diet everyday everyday! but i still had hypo or symptoms of hypo …but one day i met this doc said i should try switching my diet coz may be the food that i eat produce too much iodine which my thyroid cant handle and thus instead producing excess thyroid hormones it produces av ery little ….i know it sounds silly but i tried a steady low iodine diet and so far so good…..anyways consult your doctor about it maybe it could be the thing for you……wish u the best in life n health

    • Asif says:

      Check ur diet take barley,moong dal,bengal gram,cucumber,milk

      Avoid heavy meals of sweet and sour food ,sea food

      Do all bending backward yogasanas

    • Liz says:

      Go on a raw vegetable and fruit only diet. I fixes almost all health problems.

    • Louise says:

      Hi Beverly, Try Lugol’s Iodine. YOU can try the Pharmacy. I take two drops everyday!! As I don’t eat enough foods high in Iodine. 🙁 I was only holding my Iodine for 3 hrs and YOU are supposed to hold it for 24 hrs. I have been on Iodine for 2 yrs now. It will make YOU eat more and put on some weight. 🙁

    • Kim says:

      I’m assuming you meant you have hypothyroidism. With hypothyroidism, the more iodine you consume, the worse your condition gets. I had hypothyroidism & it was caused by eating spinach and kale. After cutting out those two foods, I was back to normal. My endocrinologist suggested I may occasionally have Hashimoto’s with certain foods & should stay clear of iodine.

    • raul brammin says:


      to make sure you can take care of your hypo, firstly stop iodised salt or stop completely .. it still ends up in your foods through pickles, pastas , canned food , processed food etc.

      now through the day, eat one or two eggs every day … thats 20% of your iodine content
      carry cranberries with you wherever you go. doesn’t taste great, but every time you feel pop in two or three ..

      buy kelp but have it only once a week like on a sunday when you can stay away from other sources of iodine …

      completely remove salt, sodium will always enter your system from other foods..

      hypo is caused by eating too little iodine, or even too much , or if the thyroid has a disease affecting it

      so dont think you have less iodine, it could be because you have very high iodine content, and women foolishly increase more and more … and it worsens until they live on medications and end up with hallucinations from those awful medications..

      as long as you can stave away from medicines, try everything that helps.

      so 6 days a week follow this –
      – have 2 eggs everyday , no matter what you are having . this is about 15& of your daily need
      – popping two or 3 cranberries every few hours, will give you bits of iodine
      – eat a piece of cheese in the evening during tea time, you have a bit of iodine there
      – when you can eat strawberries and other forms of berries. they have iodine
      – always eat garlic whenever you can in most of your foods, as they will be antibacterial to your body and thereby your thyroid getting affected by bacteria will reduce.
      – if you feel you need more iodine a day , then buy kelp and make sure you eat it only during the day time, so your body can use it well.. if you use too much iodine, potassium or magnesium in the nights, for a few days you will get great sleep but as one of them starts gaining in blood levels over the other, it will imbalance your body and you will start getting hallucinations like bad dreams whilst sleep paralysis etc.

      be smart and use as less medication … eating bitter foods and less sugar will help you radically with your health… that is a reason i never let my kids binge on chocolates etc.

      you must set your body in balance from childhood… and eating crap from childhood starts the whole set of issues

      the more crap you eat , the more chances of iodine going out of the body

      but honestly , if you are eating pasta etc.. you can safely remove all salt from your diet, and yes sodium is vital to the body , but we humans are overdosing on sodium big time…

      you can afford to totally take salt out , and if you are worried after a while about sodium, you can add sodium bicarbonate in lemon water every morning to cover sodium gaps.

      take out table salt completely out of your diet forever, your haemorrhoids will also get better.

    • John Makk says:

      That’s because this article is factually incorrect

      These foods do not all contain iodine.

      The main sources are milk, cheese, and fish

      Read a factsheet based on actual evidence rather, eg the British dietetic association have one

  4. Naomi says:

    Can you tell me what brand or kind of yogurt is a good source of iodine? I noticed you said plain and somewhere else I read lowfat… I’m pregnant and just want to be sure I’m getting the necessary amount and yogurt i can do. 🙂 thank you

    • loren says:

      Whole yougurt! Live culture!

    • k says:

      hi.plain means no flavor yogurt.there are strawberry,mango,or any fruit flavored yogurt but the plain yogurt is sugar free 🙂

      • Minerva says:

        My grand daughter is 8 years old and was diagnosed with grave Deases (hypothyroidism) I want to know if eggs, milk, cheese and read meat has to be avoided in her condition.

    • Mr Silly says:

      Any brand NOT from a major industrial food producer.

    • Andi says:

      Anytime you see the words low-fat, think to yourself chemical storm. Fat is not unhealthy and in fact necessary for so many reasons, all of the processed chemicals in low-fat, now that is unhealthy!

  5. Jasper says:

    Are these measurements correct?

    Where it days Micrograms, is it because it is expressed as mg? In which case it’s actually Milligrams. VERY different..

    Himilayan pink salt actually contains less than 2mg/k iodine.

  6. elena says:

    hi, confusing because i read in internet that bananas contains not a bit of iodine, but here bananas included in 22 foods high content iodine?

    • Mr Silly says:

      You may be confusing Idioine with Potassium (Ka) as Potassium- the two function in conjunction in thyroid function. Wikipedia entry on bananas confirms bananas are not high in Iodine nor iodide.
      Pyridoxine- is high in bananas.

  7. oh10m1chcali420 says:

    I don’t trust all of the information…just some

  8. Marian says:

    My husband Rex he is 79 ,he had a problem of underactive Thyroid gland for many years he use to take Eltroxin tablet once a day 0.05mg and 0.1mg. Eltroxin may contain drugs and may have side effects. What else in nature or supplementary is best ?

  9. simhadri says:

    i have low tsh

  10. Akuoma says:

    peacefulwealth. I have thyroid problem and am so depressed and confused. if I take enough iodine, will it help reduce the goitre?

    • michelle says:

      Hi im the same i have a goitre on my right thyroid gland im so depressed its noticeable i have to wear scarves i was ment to have op but cancelled it im trying to reduce it by eating high iodine foods did you reduce yours at all??

  11. marlene says:

    I am confused…… I have had my thyroid removed due to cancer, yet I have to go on a low iodine diet for a month before I have scans done. If iodine is so important for our normal functioning body, why do I have to starve my body of this important mineral.

    • Amanda says:

      I have an enlarged thyroid and am definately suffering from iodine deficiency however whenever I eat iodine rich foods ie; eggs, yougurt, fish,sushi -seaweed,bannanas,shellfish I get chronic diarrhoea. it is bright yellow liquid that looks just like iodine. Does this mean that I am not absorbing iodine ?

      • Mr Silly says:

        The yellow effluent is unknown without chemical analysis- but it would be a fair assumption to aconclude it is not idoine.
        Iodine metabolism is very complex and can be best explained by NIMC publication “Iodine, Iodine metabolism and Iodine deficiency disorders revisited” by Ahad and Ganie- but suffice to ssay it occurs near immediately it is absorbed into the blood stream. The NIMC code is PMC3063534.
        What you may be passing could be bile, you may have an allergy to the millions of other contents contained in these food sources.
        You would be best advised try one iodine source at a time and note your reaction to it. I would recommend “kelp” or traditional Western seaweed Palmaria palmata, aka “dulse” aka Dilisk- this was long part of western diet and is extremely high in all trace minerals.

      • Simon Jacobs says:

        No this would not be iodine. Most likely it is a dysbiosis of the gut, ie something is wrong with your intestinal flora. Go see a Naturopath or ND.

        If you are concerned about your iodine levels, try putting a dab of Povidone-iodine (active ingredient of Betadine and similar) in the crook of your elbow. Does it disappear in a few hours? You need more. Is it still there in 8hrs? You don’t need more.

        This is also a less dangerous way to take an iodine suppliement. If your body doesn’t need it, it stays on your skin.

    • Mr Silly says:

      It is because of the interaction between the radiation and the non-thyroid produced iodine- the ionizing radiation may ionise the iodine and make it a toxin.

    • Gary says:

      You have scans to search for residual disease in your neck or metastatic disease elsewhere. You want to starve it of Iodine prior to the scan so that any thyroid tissue you have (you shouldn’t have any) will be seen on the scan.

    • kat says:

      Maybe because iodine is used as a contrast agent for CT scans, and they don’t want to overdose you?

  12. Amlour Kama says:

    be careful, this this is misleading.

  13. Simon Jacobs says:

    Milk USED TO HAVE IODINE while dairy farmers used potassium iodide as a cleaner for milking equipment. There was a trace of iodine left in the equipment and that was enough for most people. Now there are cheaper chemicals for cleaning and the iodine is no longer there.

  14. Ron says:

    Your DV for plain yogurt is incorrect. At 154 mcg, it would have far more than your indicated 58% DV.

  15. doully says:

    i have thyriod problem the right side of my neck is swollow please i needhelp because i dont want to do operation

    • HJ says:

      See a dietitcian that specialises in thyroid problems. I have found traditional chinese medicine extremely helpful also. Good luck!

    • ayoola says:

      I eat lots of spinch kale,broccolli, cucumber and after sometimes I noticed slight swollen on my neck. , but my blood test is normal, am a bit worried. have seen my GP, said not to worry since blood test is ok. Do I need to stop eating the veggies?

      • kat says:

        Jerry Tennant, M.D., explains that the blood test (T4) can be misleading. Even though your body is producing T4, it may not be converting to T3 like it is supposed to; it can become bound by fluoride. You can find him on Youtube.

  16. Mathi Bear says:

    thank you for the information on iodine. Your calories on the cheddar cheese are a bit off though. 1 oz is more like 112-120 calories not 452.

  17. T-Owen says:

    I would highly recommend nascent iodone, i’ve had massive benefits from taking this. a few drops every day, some of the best money i’ve ever spent. I would say it’s almost impossibly to be to high in iodone,think about it, most people in Japan have a high seafood diet, if you’d overdose then why dont we hear about it? (it would happen to a very high proportion) Most of us are deficient, even at a young age. NEVER remove your thyroid, i’ve read that its the most important gland in the body, it also attacks diseases, so without it or with a low one, your in trouble. There are many symptoms. Seawood is good, but it’s hard to digest, seaweed kelp it good, just stick it in some food that your cooking.

  18. Bruce Herman says:

    I keep seeing that cranberies have about 400 microgms iodine per 4 oz. Where does that number come from? I have found only one study, from 1928, which found that Cape Cod Cranberies had up to 40 ppbilion iodine. this would translate to only 4 microgms iodine per 4 oz. I think that the 400 number is just wrong and everyone is repeating an incorrect calculation.

  19. Emmanuel Peace says:

    my thyroid gland is swelling up and i was told to be eating oil bean, does it really work?

  20. Linktest says:

    iodine saved my life

  21. carolyn JP says:

    I’ve been diagnosed with an overactive thyroid recently. It seems as though so many foods contain iodine, what should I eat then ?

    • ann says:

      hi there; I have been diagnosed with hyperthyroid too. I gave up. shrimp but what else should we give up. according to what this site says we need to give up eggs and potatoes? help

  22. Sarah says:

    Hi, I’m 38 weeks pregnant and have been taking 3 holland and Barrett kelp tablets daily each containing 150ug iodine as instructed on the label. I was taking them before getting pregnant, they helped my sluggish metabolism return to normal. I decided to carry on taking them when I got pregnant becaus I read that iodine is more important during pregnancy and so thought I was doing a good thing. Now after reading this I am worried that I have been getting too much and that my baby is in danger. I don’t eat meat but u do eat dairy and occasionally fish. All the scans I’ve had suggest that my baby is healthy but could there be something wrong that has t been detected? Please help, I am really worried.

  23. DaveT says:


  24. DaveT says:


    • Ryan R. says:

      If that is true how come so many people have thyroid problems? Plus the body is very good at getting rid of what it does not need. I have had hormone problems for years, extremely dry skin an hair, hair falling out etc since eating algae and shrimp my skin feels less dry I have more energy and my hair is softening up. Stop paranoing everyone, everbodys body is different.

      • Ryan R. says:

        And the third world countries are not the only ones malnourished! We may be over fed but we are very malnourished. Our soil’s are very depletedand the majority of the food we eat is depleted, a term that I call leeching and that is were a food you eat takes or robs more nutrients from the body then it leaves and that is about 95% of our diets! I believe algae is high in minerls I believe like 64 essential minerls, and Himalayan salt is 84;

      • thomas sherman says:

        be careful with shrimp especially if it from the aisian area

  25. Kit says:

    Interested in loosing weight through taking Iodine working with the Thyroid gland and the Lipitin hormone.

  26. Leanna says:

    Where did you get your information on Himalayan Crystal Salt? I have seen sites that say its a good source and sites that say it has no iodine in it.

    • Ed says:

      Looks like a big mistake on that one.
      Must have got the information from the Global Healing Centre – 7 Food High in Iodine article. (http://www.globalhealingcenter.com/natural-health/iodine-foods/). There it says that Himalayan Salt has 500 mcg of iodine per gram. So the same ratio. But, sites that show the breakdown of Himalayan Salt show the ratio at about 500 mcg per KILOGRAM or 0.5 mcg per gram. And since you need about 150 mcg of iodine daily, that makes Himalayan Crystal Salt a poor choice. In fact if it really did have 250 mcg per 1/2 gram it would still be a poor choice because now it would provide toxic amounts of iodine. The upper daily limit is at about 1,000 mcg. Daily recommended salt intake is 6 grams (which provides the 2.4 grams of sodium). This would mean a daily intake of iodine 3 time above the upper limit. And most people take in more salt than recommended.
      I think I will stick with a bit of seaweed daily.

      • Whitney says:

        Shouldn’t a change be made in the article for Himalayan salt as a source of iodine??? A couple of readers have pointed out that this is false, and this false information could be DANGEROUS to people who might switch from actual iodized salt, making their deficiency significantly worse by following the misinformation in this article.

  27. Galahad says:

    Regarding hard-boiled eggs

    Why would a hard boiled egg have more iodine than an omelette, or a fried eggs?

  28. Z says:

    The claim that white bread should be eaten for the sake of iodine should be deleted. This is dangerous misinformation and totally wrong. Refined flours should be entirely avoided if possible- potassium bromate is a harmful chemical, that besides being a carcinogen that is banned in many other countries, blocks the iodine receptors in the body so that it cannot absorb iodine. White bread CAUSES thyroid problems. I can’t believe the author of this article would suggest something so stupid! It is counter to everything the article is supposed to help.

  29. Brianna says:

    But what about those of us who are ALLERGIC to iodine??

  30. Pamela says:

    I’m iodine sensitive-but

    1) can consume dairy, potatoes, green beans, cranberries, and yogurt without any problem

    2) if I consume anything from ocean waters it makes me sick

    And yet I can eat all the crawfish I want

    And the last time I had dye solution for a cat scan I had a total body horrific rash that itched like something from hell

    Why can I have the above and not the other?

  31. brenda deakin says:

    i have an under active thyroid and am also allergic to seafoods most of which contain iodine. my gp took me of medication when condition was controlled. i still have many symptonds. is there anything else i could do apart from taking sea kelp tablets.

  32. Rita Banach says:

    It is very important that you contact me to provide the references for your page “22 Foods Highest in Iodine” as we provide low iodine lists to cancer patients, and your information contradicts ours. We need to confirm your source. Very important!

  33. Asif says:

    Bieng ayurvedic doctor i would suggest go for ayurvedic medicine
    if any body need help mail me
    thank you

  34. Lou says:

    The foods obtained from land (aka not fish) that you list may contain iodine, but the amounts you list are likely way too high. Recent studies show there is much less iodine in foods than there was when the studies were done that produced the references we all use to determine nutrient content. 🙂

  35. Nicole says:

    Great list, iodine is so important! Especially with all of the thyroid issues…however I have to STRONGLY disagree with the white bread in any capacity. It has vitamins and minerals only because it’s fortified, and along with that you get white flour which is completely stripped of the natural nutrients. The biggest problem starts with the actual wheat plant though…any white bread you find in this country comes from a genetically modified plant that is not anywhere close to what the original plant looked like and our bodies simply cannot handle it, even if we don’t feel the immediate effects. It’s not food! The wheat protein (gluten) has been modified to be 500% larger than in it’s natural form and the plants have gone from being 4 feet tall to 8 inches tall because they have become too top heavy. Anyone reading this, I urge to stay away from white bread altogether and find iodine in healthy natural sources.

  36. Michelle says:

    Great post. I do want to bring up the ugly word of Potassium Bromate that is in commercial bread in the US, many other countries have banned it. Do some research..this potassium bromate messed with any iodine in your body, so it may have it but this carcinogen takes it away. Just wanted to share. Below link is a great article about bromate and iodine.

  37. medino says:

    Eating iodized foods,can it cure alread protruded thyroid gland?

  38. Ria says:

    This is not an accurate list in anyway. The RDA is not a guideline to go by – Japanese eat 12.5 MILLIGRAMS. Meanwhile in North America ours is all of 150 MICROGRAMS. Huge difference. They have the lowest incidences of ANY cancers and including BREAST cancer on the planet. Their diet is based on the ocean. They eat seaweeds at every meal and it is RAW – not DRIED?! Where do you come up with these statistics btw? Baked potatoes would have been a source (not RICH source) back in the day when the soil was not depleted from all of the minerals. These days we are lucky if the farmer is using iodine in anything – they used to use KELP which has over 60 trace minerals and more protein than chicken – all of our essential amino acids plus all of our essential fatty acids and 100,000 times more IODINE than anything on land. The funniest posts I think U did was on SALT. Wow! If you want to rely on getting ANY iodine into the body from SALT – you may as well get some water from ROCKS while you are at it. There is NOT enough iodine in any kind of salt – even if its freshly harvested. Iodized salt is like poison for the body – confusing all of the receptors into thinking its the good stuff. We need unrefined sea salt or unrefined himalayan salts – but if you are looking for iodine there – good luck. In fact this whole list is useless. North Americans have the lowest amounts of iodine in our bodies and are rampant with disease because of it. It is the processes over the years that have taken it out of our daily lives and it was written out of the medical textbooks back in the 50’s. Halogens; fluorine/chlorine/bromine all push the all-important iodine out of our bodies and unless we clean up our water systems – stop eating U.S. bread and listening to the conventional dentist – we have been in trouble for a few decades. I recommend everyone to visit: http://www.drbrownstein.com and read his 4th edition book – Iodine; Why You Need it, Why You Can’t Live Without it.
    Cheers and good health to you all!

    • Foo says:

      Are you saying that the iodine disappears or jumps out of seaweed when it is dried? That’s almost magic.

    • JS says:

      I used to respect Dr. Brownstein until I saw he has one of those webpages trying to sell his health newsletters and when you try to click out of the ridiculously long sales promo you get a screen that asks “Are you sure?”. Awful, just awful.

  39. Ryan Welsch says:

    All health problems are from toxicity and deficiency. Watch youtube video’s with Charlotte Gerson.

  40. Nora says:

    Thank you so much! Excellent health information. God bless you!

  41. Dagmar says:

    Milk and dairy products no longer contain iodine in Australia – the production sterilisation now uses chlorine instead. Chlorine blocks iodine.

  42. Kellie says:

    Iodine was removed from breads in the 80’s & replaced with Bromine. Bromine depletes Iodine.

  43. michelle says:

    Has any one reduced their goitre by eating high iodine foods im really depressed with mine but really dont want the op even thou my thyroid is working nomally i have a goitre??

  44. Tiffany says:

    I’m getting nervous about many of the replies to this, especially those of you looking to self medicate. Go see your doctor or go online and look up iodine testing. Don’t you think it’s a good idea to find out if you have a deficiency before dosing yourself?

    There are supplements you can take that probably won’t harm you if you take in more than your body needs. Iodine is different. For those of you with thyroid issues, like me, don’t you think your Endo should know about your desire to take iodine so that he/she can monitor your bloodwork and goiter?

    My nodules are growing. If there’s a chance they could be shrunk with iodine, I’d love to take that chance because surgery is probable for me. BUT, iodine could also trigger overt hyperthyroidism (I have subclinical hyperthyroidism), which could be far more serious than an unsightly goiter. I’d much rather show up at my endo’s office with proof in hand and have a candid conversation with him about iodine supplementation.

    • Ryan R. says:

      Balance in all things is a good motto to live by, but I think people go to self medication because of the same reason I do! There is not a lot of transparency in the medical community anymore it’s all big bucks! Just like politicians, and must doctors seem to just want to medicate or do surgery. It’s not very common to meet a doctor that will tell you to eat a certain way to reverse your symptoms. Doctors treat symptoms they don’t cure or prevent diseases. The truth is our bodies are hardwired to need minerals and vitamins! Look up mineral difficiency and autoammunie illnesses it’s quite interesting, our bodies are also designed to heal when given what it needs.

  45. Josie says:

    I have Hashimoto disease. I use liothyronine and I supplement it with Actalin which I found to be very helpful. If you go to medixselect.com and use the promo code you get a hefty discount and no shipping charges which made Actalin affordable. I called their 800 number and the operator gave me two promo codes to try (catalog, medix25-I used the word catalog successfully). My experience with Actalin is that it quickly begins to help both thyroid and adrenal functions.

  46. Anil Kanta Mishra. says:

    List of iodine -rich-food

  47. Darlene says:

    I had half my thyroid removed a few months back and am currently taking hormone replacements. Would it cause unwanted side effects if I took an iodine supplement to protect the half thyroid I have left?

  48. shaun the sheep says:

    thats me too!

  49. Nahid Namazi says:

    Very good useful information , thank you .

  50. ins says:

    Any reference and research proving that these foods contain iodine?

  51. Alex says:

    Very Nice, Thank You.

  52. Colleen says:

    I’m seeing more and more lately about the problem of iodine deficiency due to the fact that people are restricting their sodium intake and also, people are using sea salt rather than regular iodized salt. Good to have a list of food sources of iodine – I’d rather get it that way rather than taking a supplement. Those of us with hypothyroidism especially need to pay attention to making sure we get the iodine we need.

  53. Debbie says:

    Hi – enjoyed your article as after reading about salt and trying to figure out which salt I want to use, your article helped a lot. But do have a question/comment – you list himalayan salt as a good source of iodine. I have read it does not at all contain any iodine. Here is one source of an analysis of himalayan salt which shows no iodine at all: http://themeadow.com/pages/minerals-in-himalayan-pink-salt-spectral-analysis And here is Webmd stating that “Raw salt of any kind, from any source, does not contain iodine. This includes sea salt, rock salt and any other natural form of salt.” Website: http://answers.webmd.com/answers/5062735/does-himalayan-salt-contain-iodine

    Can you comment on this? Tks!

  54. william says:

    I lost over ninty pounds over 8 months went to 29 fifferent doctors including a few a duke iniversity. diagnosed with POTS and another auto immune called mitchells. Went to progressive medical center in Atlanta. All doctors could not explain the red and browning on my neck and face. First thing the doctor a progresive is that red and browning on your face is your iodine defficient. he fid a test my iodine was at 0. turns out i had SIBO which was not letting my body absorb anything. When i went back to my duke gastro he had never heard of sibo or leaky gut. doing much better. Thank You Jesus.

  55. Lana says:

    Thank you! This was so informative. I love your posts so much!

  56. Pro M. Thius says:

    There is one product Morton Iodized Salt is allowed…White bread is sometimes discarded as unhealthy fluff, but IT provides 45mcg of IODINE
    8 slices a day to meet daily allowance
    Restaurants aren’t gonna use Iodized Salt nor other processed foods sold to the public.
    150mcg RDA…probably a minimum, only in bread unless you get daily cranberries. Not even a lobster a day can save you, but it’s better than 8 slices of bread.

  57. Anna says:

    I think your banana calories are off in the article. Did you mean 102 or perhaps 120 calories?

  58. Linda says:

    Can you please give me the source of the information in this article (22 Foods Highest n Iodine) regarding Himalayan crystal salt? The reason I ask is because all of the Himalayan crystal salt sold in the stores in my area carry the notice, “This salt does not supply iodide, a necessary nutrient, which should be obtained from other sources.” Thank you!

  59. Carole Pledger says:

    Evening Primrose oil is also high in iodine. It helped me when I had sore breasts and I read about using it in Dr. Ruth Love’s Breast Book. I didn’t know until recently that it is high in iodine. I still take one capsule every day. If I don’t in a few days I can tell the difference.

  60. bonnie says:

    12 calories in a medium size banana? I think not. More like 100.

  61. Steph says:

    I have no clue what is going on with my body but recently in May i did blood work since my doc found 2 nodules on my thyroid. Not knowing how importnat the thyroid is i figured since they didnt bump my follow up appointment up the biopsy must not be bad.(follow up was a month out after) i missed it and never reschedule
    So i went about my life watched what i ate but not 100%.. worked out lightly on and off, well here is the month of august and i started to get sluggishness and lazy again..so now i figuerd welp maybe it my thyroid called the doc back to make an app turns out my thyroid was hyper..me and docs are thinking hypo..since 3 months had gone by we did more blood work and test came back normal..no hyper and no hypo????but noe just have to watch the nodules..so im about to check out all the natural way to get rid of these if possible. I hope and pray it works and i find a natural cure! Good luck everyone????

  62. Recer says:

    Half of these foods are terrible for you!

  63. Mi says:

    Make sure your body is in the alkaline state..acid state is for single cell creatures..your body goes into single cell mode..cells can easily declare independence and go freelance …..for us that is cancer

  64. P.M. O'Sullivan says:

    Can I add drops of iodine to my self made bread (I use celtic seasalt, no added iodine)

  65. Kate says:

    I’ve tried this one but doesn’t work at all. Maybe you must try before putting it on an “ARTICLE”. Think more. There’s no iodine in salts. Not any natural salt.

  66. Chris says:

    I’m allergic to iodine. When I get pain on the right side of my body I have to have blood tests for liver and kidneys, vitamin B and thyroid. I feel ill all the time. The small amounts of iodine in foods builds up over time and my allergy symptoms last for over a week.

  67. angela says:

    I am on thyroid treatment but do not know the type of thyroid I have but I know i eat much and get more fat, please is it also hypothyroidism

  68. Teresa says:

    This is a valuable site. It has just prevented me from consuming some things I did not know contained iodine. I would have went into anaphylactic shock. Thank you.

  69. Yasmin says:

    Hi, thank you for the above information. I am confused if there is a difference between Himalayan Rock Salt and Himalayan Crystal Salt. Are they both the same thing but usually marketed with different names?

  70. t. trammel says:

    i am allergic to the dye used in x-rays as it contains iodine. i break out in in itchy bumps.
    what about eating fish/food containing iodine?

  71. jan says:

    Do you have a website that I can sign up for?

  72. Brin says:

    Dear Carly, Alina, Shari, Mayura, Melissa and Meg and other contributers, thank you for an informative website. Where can I find out about the sources of the information you provide in the posts and lists, and specifically for the list of the “22 foods highest in iodine”? This is important to me because my mom will follow a low-iodine diet for 2 weeks to prepare to do a scan for thyroid cancer. I have found information about iodine content in foods to be fairly scarce, so any sources you can point me to would be immensely helpful. Thank you in advance for your time and especially your expertise.

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