Good Dietary Sources of Iodine


The amount of iodine which adults require each day is around 140µg, and in the West most intakes are in excess of this and deficiency is rare. Iodine's principle role in the body is as part of the hormones thyroxine (T4) and triiodothyronine (T3) which are involved in the maintenance of metabolic rate and deficiency could lead to metabolic disturbances with weight gain and tiredness.

Iodine is abundant in our diet, and the major sources are dairy products. The following foods are particularly significant sources of iodine in our diets:

  • Seaweed / kelp (50g) - 415µg
  • Cod (100g) - 120µg
  • Pot of yoghurt (150g) - 88µg
  • Glass of skimmed milk (190ml) - 59µg
  • Beef liver (85g) - 36µg
  • Prawns (85g) - 35µg
  • Potatoes (110g) - 34µg
  • Turkey breast (85g) - 34µg
  • Tuna (85g) - 29µg
  • Egg (medium, whole) - 24µg
  • Bread (average, 1 slice – 25g) - 23µg
  • Strawberries (1 cup) - 13µg
  • Oats (70g) - 16µg
  • Mozzarella cheese (25g) - 10µg