• Thyroid Disorders
• Nutrition

8 Foods High in Iodine

Medically reviewed and edited by Kerri Louati, MS, RD, LD, CDE

Published: September 04, 2025
Updated: January 13, 2026
4 mins

Iodine is a trace mineral your body can’t produce on its own, yet it’s essential for healthy thyroid function. The thyroid uses iodine to make hormones that regulate metabolism, support growth and development, and keep your energy levels balanced. Without enough iodine, the thyroid can’t do its job properly. This can lead to issues like hypothyroidism, fatigue, and in some cases, a goiter (an enlarged thyroid gland).

Because the body depends on outside sources, getting enough iodine from your diet is key. Fortunately, there are plenty of foods high in iodine to help meet your needs. From seafood and dairy to plant-based options like seaweed, these iodine rich foods serve as reliable, natural sources of iodine for everyday health.

How Much Do You Need?

The amount of iodine your body needs each day depends on your age and life stage. For most adults, the recommended daily intake is 150 micrograms (mcg). During pregnancy, the requirement increases to 220 mcg, and for women who are breastfeeding, it rises further to 290 mcg to support both mother and baby.

Striking the right balance is important. Too little iodine can lead to deficiency, increasing the risk of hypothyroidism and goiter. On the other hand, getting too much can also disrupt thyroid function and, in some cases, make existing thyroid conditions worse.

Most people can meet their iodine needs naturally through diet, especially by including iodine-rich foods such as seafood, dairy, and iodized salt. Supplements are available, but they aren’t necessary for everyone – natural sources of iodine are often the safest and most effective way to get enough without overdoing it.

Seaweed

Seaweed is one of the richest natural sources of iodine, making it a powerful addition to an iodine-rich diet. There are many different varieties of seaweed, and they differ in the levels of iodine they contain. Brown seaweeds such as kombu are extremely high in iodine, while red seaweeds such as nori are much lower.

Approximate iodine amounts:

• Kombu (very high): ~2,350–2,523+ mcg per gram

• Wakame (moderate-high): ~94–186 mcg per gram

• Nori (lower): ~16–45 mcg per gram

Pros: Seaweed is plant-based, nutrient-dense, and provides a range of vitamins and minerals beyond iodine, including fiber and antioxidants.

Cons: Iodine content can vary widely depending on the type and source of seaweed. Eating large amounts regularly can lead to excessive iodine intake, which may disrupt thyroid function, especially in people with existing thyroid conditions.

Safe intake: Small servings a few times per week are generally sufficient to get the benefits without overdoing it.  Here are a few tips to add seaweed to the diet:

• Consider adding a small piece of kombu to stews, soups or even when cooking rice.  

• Use nori to make wraps or sushi rolls at home.  

• Add wakame to salads (rehydrate in a few tablespoons of water prior to adding).  

Individuals with thyroid disorders or those taking thyroid medication should consult a healthcare provider before adding seaweed to their regular diet.

Iodized Salt vs. Other Salts

Iodized table salt is the most common fortified source of iodine and a simple way to help meet daily requirements. Unlike iodized salt, varieties such as pink Himalayan salt, sea salt, and kosher salt usually don’t contain iodine.  

Approximate iodine amounts:

• ¼ teaspoon iodized salt provides about 70–100 mcg of iodine

• This means about ½ teaspoon per day of iodized salt can meet most adults’ iodine needs.

Pros: Iodized salt is an easy and accessible way to ensure adequate iodine intake without needing supplements.

Cons: Overusing any type of salt can lead to excessive sodium intake, which may increase the risk of high blood pressure and other cardiovascular issues.

Safe intake: Use iodized salt in moderation to help meet your iodine needs while staying within recommended sodium guidelines.

Fish and Seafood

Fish and seafood are excellent natural sources of iodine. Cod is a lean, mild fish high in iodine, Other options like tuna, shrimp, and sardines also provide meaningful amounts of this essential mineral. 

Approximate iodine amounts:

• Cod (3 ounces): 150-180 mcg

• Shrimp (3 ounces): 30-40 mcg

• Tuna (canned, 3 ounces): 10-15 mcg

• Sardines (3 ounces): 30-40 mcg

Pros: Seafood is high in protein and, for some types, provides heart-healthy omega-3 fatty acids.

Cons: Mercury levels can be a concern in certain fish, such as tuna, and iodine content can vary depending on the species and source.

Safe intake: Most adults can safely consume two to three servings per week, following general dietary guidelines for fish and seafood.

Dairy Products

Milk, yogurt, and cheese are reliable sources of iodine, largely because iodine is present in cattle feed. 

Approximate iodine amounts:

• Milk (1 cup): 85–150 mcg

• Yogurt (1 cup): 75–100 mcg

• Cheese (1 ounce): 10–15 mcg

Pros: Dairy products provide a consistent and predictable source of iodine in the U.S., along with protein, calcium, and other nutrients.

Cons: They are not suitable for people with lactose intolerance or dairy allergies or sensitivities, and iodine content can vary depending on farming practices.

Safe intake: For most adults, two to three servings per day can help meet iodine needs without overdoing other nutrients.

Eggs (Yolk)

Eggs are a moderate source of iodine, with most of the mineral concentrated in the yolk.

Approximate iodine amounts:

• One large egg: 20-30 mcg of iodine

Pros: Eggs are versatile and nutrient-rich, providing high-quality protein, choline, and essential vitamins.

Cons: Some individuals may not tolerate eggs, though for most people, moderate egg consumption is considered safe.

Safe intake: Eating two to four eggs per day is appropriate for most adults.

Beef Liver and Organ Meats

Beef liver and other organ meats are good sources of iodine, as well as additional nutrients like iron and vitamin A.

Approximate iodine amounts:

• Beef liver (3 ounces): 14-30 mcg iodine

Pros: They are extremely nutrient-dense, providing a concentrated source of vitamins and minerals.

Cons: Organ meats are not widely consumed, and eating them too frequently can lead to excessive vitamin A intake, which may be harmful.

Safe intake: Best consumed occasionally, rather than daily. One tip to include beef liver in the diet:

• Add 1-2 ounces of beef liver to ground beef and consume as burger patties or a stew/chili 

Fruits and Vegetables 

Certain fruits and vegetables – such as potatoes, lima beans and strawberries – can contain iodine, though the levels depend largely on the soil in which they are grown.

Approximate iodine amounts:

Vegetables • Potatoes (with skin): 7 micrograms per 100 grams • Lima beans (cooked): about 16 micrograms per cup

• Other vegetables such as broccoli, green beans, spinach, corn, onions, and garlic contain very low amounts (often <5 mcg per 100 g) and should be viewed as supplementary sources rather than meaningful iodine contributors.

Fruits • Strawberries (1 cup): around 13 micrograms of iodine • Prunes (five dried): about 13 micrograms • Other fruits generally contain trace amounts unless they happen to be grown in iodine-rich soils. 

Pros: These foods add variety to your diet and are naturally rich in vitamins, antioxidants, and fiber.

Cons: Iodine content is highly variable and often much lower than in seafood or dairy, making them a less reliable source for meeting daily needs.

Safe intake: There’s no strict limit for most people, but these foods should be viewed as complementary sources rather than primary iodine providers.

Fortified Foods

In some countries, certain breads or grains are fortified with iodine to help prevent deficiency on a population level.

Pros: Fortified foods can play an important role in ensuring adequate iodine intake, especially in areas where natural sources are limited.

Cons: Fortification practices vary by region, so not all breads or grains contain added iodine, and relying solely on fortified foods may not guarantee sufficient intake.

Who Should Limit or Avoid High-Iodine Foods?

While iodine is essential for thyroid health, some individuals should be cautious about their intake:

• People with hyperthyroidism: Excess iodine can worsen overactive thyroid symptoms.

• Those with Hashimoto’s thyroiditis or other autoimmune thyroid conditions: High iodine intake may trigger flare-ups or worsen symptoms.

• Individuals taking thyroid medication: Sudden changes in iodine intake can interfere with treatment, so adjustments should be made only under medical guidance.

• Pregnant women: While iodine needs are higher during pregnancy it’s best to meet this through dietary sources like seafood, dairy, and iodized salt. Concentrated seaweed supplements can provide far more iodine than recommended, which may pose a risk to both maternal and fetal thyroid health.

Where Can I Learn More About Healthy Mineral Intake?

If you’re looking for more information on healthy lifestyle habits to improve your overall well-being, LifeMD has you covered.

With LifeMD, you can connect with a licensed healthcare provider from the comfort of your home within an hour to determine if you are getting enough iodine through your diet. You can also meet with a licensed healthcare provider to assess thyroid function.  If appropriate, your provider may prescribe a medication and send it directly to your local pharmacy.

For even more flexibility, a LifeMD+ membership gives you 24/7 access to care, same-day prescription refills, exclusive wellness perks, and easy access to lab testing — all designed to make managing your health simple and stress-free.

Make an appointment with LifeMD to take control of your health today.

Kerri Louati, MS, RD, LD, CDE

Kerri Louati, MS, RD, LDN, CDE, is a registered dietitian and certified diabetes educator specializing in nutrition, integrative medicine, functional laboratory interpretations, and functional medicine. She is also the Director of Women's Health Clinical Operations at LifeMD. She previously served as the Director of Nutrition and Coaching with the telehealth platform Optimal Human Health MD.

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