Iodine is a chemical element essential for the production of thyroid hormones that regulate growth and metabolism. Diets deficient in iodine increase the risk of retarded brain development in children (cretinism), mental slowness, high cholesterol, lethargy, fatigue, depression, weight gain, and goiter: a swelling of the thyroid gland in the neck. Please note that both too much and too little iodine can cause hypothyroidism, for more information, see the section on hypothyroidism.
Photo of sushi nori. The outer seaweed wrap is an excellent natural source of iodine.
What foods are naturally high in iodine?Iodine is a component of almost every living plant and animal. No standard measurements of iodine in food exist because iodine concentrations vary across the world. In general, foods from the sea contain the most iodine, followed by animal foods, then plant foods. Of all foods, seaweed (like kelp), is the most well known and reliable source of natural iodine. Egg and dairy products can also be good sources.
Select Food Samples for Iodine Content
Other than fortified salt, the concentrations of iodine in these foods can vary widely and this table should be taken as a rough guide.
Other than fortified salt, the concentrations of iodine in these foods can vary widely and this table should be taken as a rough guide.
| Food | Serving Size | Iodine |
| Dried Seaweed (Buy from Amazon.com) | 1 gram | 16-2984µg (11% - 1989% DV) |
| Cod | 3 ounces* | 99µg (66% DV) |
| Iodized Salt (Fortified) | 1 gram | 77µg (51% DV) |
| Baked Potato with peel | 1 medium | 60µg (40% DV) |
| Milk | 1 cup (8 fluid ounces) | 56µg (37% DV) |
| Shrimp | 3 ounces | 35µg (23% DV) |
| Fish sticks | 2 fish sticks | 35µg (23% DV) |
| Turkey breast, baked | 3 ounces | 34µg (23% DV) |
| Navy beans, cooked | 1/2 cup | 32µg (21% DV) |
| Tuna, canned in oil | 3 ounces (1/2 can) | 17µg (11% DV) |
| Egg, boiled | 1 large | 12µg (8% DV) |
Source: Linus Pauling Institute Article on Iodine
How much iodine do I need?
In your entire lifetime you will need less than a teaspoon of iodine to ensure good health, however, since it is dangerous to consume that much iodine at once, it is best to eat a little each day. You only need 150 micrograms (mcg, µg), or 20,000th of a teaspoon, to meet your daily requirement.
If iodine is in most plant and animal foods how can anyone be deficient?
According to the World Health Organization iodine deficiencies exist in 54 countries as of 2003.
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