Iodine Rich Foods: 10 Foods That Are Good Sources of Iodine

Iodine Rich Foods: 10 Foods That Are Good Sources of Iodine

Iodine is an essential trace element that is needed for the normal functioning of the human body. A diet that is rich in iodine is therefore essential for humans. The following list provides information about some of the foods that are rich sources of iodine. You should aim to include these foods in your diet on a regular basis in order to meet your daily iodine needs.

What is Iodine?

Iodine is an essential mineral that is used in the production of thyroid hormones. Your thyroid hormones are used to regulate your body temperature, blood pressure, and heart rate. Iodine also helps to produce energy and make protein. here are best iodine rich foods you need to add in your diet.

10 Iodine Rich Foods:

1. Seaweed

Seaweed is one of the most iodine rich foods. It contains an average of 3,400 micrograms per serving, which is roughly three times the daily recommended amount. Seaweed can be eaten raw or dried and then added to soups or salads. In addition to it being iodine-rich, seaweed is also a good source of calcium and protein.

2. Dried Prunes

Dried prunes are one of the most iodine food in the world. They rank as the number one food source for this essential nutrient. Prunes not only contain an impressive amount of iodine, but they are also high in iron, potassium and magnesium. To incorporate dried prunes into your diet, try adding them to oatmeal, yogurt or cereal.

3. Dairy products

Dairy products are an excellent source of iodine. Yogurt, milk, and cheese are rich in this essential nutrient. Additionally, many breakfast cereals also contain iodine in the form of sodium iodide. This is a great way to include this important nutrient during breakfast time.

4. Oysters

Another important iodine food is a Oysters. One serving of oysters contains 9 grams of this essential mineral. Oysters are a good source of many nutrients, like copper and selenium. This makes them a great dish to include in your diet.

5. Shrimp

Shrimp is a rich source of iodine. One serving of shrimp provides more than 100 percent of the recommended daily intake of iodine. If you are looking for an iodine-rich food that tastes great, shrimp is a good option.

6. Cod

One of the most popular foods rich in iodine is cod fish. In fact, it has been shown that people who eat one to two servings of cod fish per week are less likely to develop a goiter or thyroid problems. Cod fish can be eaten in many different ways, including baked, fried, and boiled.

7. Eggs

Eggs are a great source of iodine. A large egg contains about 56 micrograms of iodine. As an added bonus, eggs also provide high-quality protein and fat, which may help you feel full for longer.

8. Iodized salt

One of the most common and well-known source of iodine food is iodized salt. Most table salts are fortified with iodine. One teaspoon of iodized salt contains an impressive 150 mcg of iodine.

9. Potatoes

Potatoes are one of the best food sources of iodine. In fact, a single large potato contains an average of 117 micrograms of iodine. Potatoes are also low in calories and very filling which makes them a great option for those trying to lose weight or eat more nutritiously. To make your potatoes even healthier, try eating the skin. A single serving of boiled potatoes is approximately 27 grams and provides 113% of the recommended daily amount  needed for adults.

10. Tuna

One type of iodine food is tuna. An average 3-ounce serving of tuna contains approximately 150 micrograms of iodine. Consuming too much tuna can be a bad idea, though, because it is also high in mercury and omega-3 fats. The natural protein found in fish, seafood or meat is good for increasing lean muscle mass, but only if you are getting enough protein from other sources.


1. It helps regulate metabolism

The first health benefit of iodine foods is that it helps regulate metabolism. Metabolism is the process by which the body converts food into energy.  Food has a direct effect on your metabolism and because iodine-rich foods are an excellent source of dietary iodine, they can help with weight management and calorie balance.

2. It Helps Improve Cognitive Abilities

Iodine is essential to your body, as it helps to regulate the thyroid gland. When there is an adequate supply of iodine in the body, it can help improve cognitive abilities, decrease fat accumulation around the abdomen, and help prevent other health problems.

3. It provides energy for physical activity

Iodine is needed for the production of thyroid hormones, which are essential for physical activity. If your diet lacks iodine, your body will not have enough energy to complete physical activities.

4. It contains important nutrients such as calcium and potassium

Iodine rich foods is an excellent source of nutrients such as calcium and potassium. One cup of cooked spinach alone contains more than 100% of the recommended daily value of iodine. It also provides a significant amount of other vitamins and minerals including magnesium, vitamin K, folate, iron, and zinc.


As you can see, there are many different benefits to adding iodine rich foods to your diet. From boosting cognitive function and mental agility to preventing cancer and alleviating depression, there are a variety of reasons why you should be adding iodine rich foods in your daily diet. The best part is that these foods are not only good for you, but they taste great too!


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