Food Source: Iodine

Seaweed

Seaweed is one of the best natural sources of iodine. However, the amount can vary significantly based on seaweed type, the region in which it grew and its preparation.

Three popular seaweed varieties include kombu kelp, wakame and nori.

Cod

According to the Icelandic Food Content Database, fish low in fat have the highest iodine amounts.

3 ounces (85 grams) of cod has approximately 63–99 mcg, or 42–66% of the daily recommended amount.

Dairy

Dairy products are major sources of iodine, especially in American diets. .

Yogurt is also a good dairy source of iodine. One cup of plain yogurt provides approximately half of the daily recommended amount. Cottage cheese is one of the best sources of iodine. One cup of cottage cheese provides 65 mcg, while one ounce of cheddar cheese provides about 12 mcg .  

Tuna

Three ounces provide 17 mcg, or about 11% of the recommended daily intake.

Shrimp

Three ounces of shrimp contain about 35 mcg of iodine, or 23% of the daily recommended intake.

Eggs

On average, one large egg contains 24 mcg of iodine, or 16% of the daily value. The iodine is contained in the yolk.

Prunes

Prunes are a good vegetarian or vegan source of iodine. Five dried prunes provide 13 mcg of iodine, or about 9% of the daily value.