Foods High in Iodine: A Comprehensive List

Foods Iodine

and Health Benefits

When it comes to healthy living, an essential trace element that can’t be forgotten is iodine. Iodine is a key mineral found in some foods that the body needs to function. It’s most important for producing thyroid hormones, which regulate growth and metabolism, but also plays an important role in proper immune function and cognitive development in young children.

In this post, we’ll explore some of the top foods that are naturally high in iodine and the many health benefits they can provide.


When it comes to finding foods that are high in iodine, seafood tops the list. Seafood like cod, tuna, haddock, shrimp, and mackerel are excellent sources of iodine. Just three ounces of cod offers 99 mcg of iodine, making it one of the most iodine-rich foods available. Additionally, these seafood dishes offer generous amounts of other essential nutrients like protein, Omega-3 fatty acids and vitamin B12.

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Sea Vegetables

Sea vegetables like seaweed and kelp are also high in iodine. They are a great vegan-friendly substitute for seafood, and just one teaspoon of dried seaweed can provide up to 2,984 mcg of iodine, which is more than enough for an entire day’s worth of iodine requirements.

Dairy Products

Another group of foods that is naturally high in iodine are dairy products. Dairy products like yogurt and cheese are excellent sources of iodine, as well as other key vitamins like calcium, vitamin D and fatty acids.

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Iodized Salt

Iodized salt is a great way to get an extra boost of iodine. Check the nutrition labels of the salt you are using to make sure that it is iodized, as not all salt is iodized. Just one teaspoon of iodized salt can provide up to 77 mcg of iodine. This is higher than the recommended daily intake of iodine, so use iodized salt in moderation, and always check with your doctor before using salt.

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Health Benefits of Iodine

Consuming foods high in iodine can provide many health benefits. They can promote a healthy thyroid, help strengthen the immune system, maintain normal cholesterol levels, and help prevent some types of cancer. Additionally, iodine can also be beneficial for pregnant women, as it helps the growth and development of the baby.

To ensure that you are getting enough iodine, it’s important to add these iodine-rich foods to your diet. Be sure to speak with your doctor to determine the best food sources and supplements for your specific health needs.