Iodine is essential to the the thyroid, and deficiencies typically result in hypothyroidism. Iodine deficiency is not a significant problem in the United States, notes MedlinePlus, but is a concern around the world, most devastatingly associated with a form of mental retardation called cretinism. Teenagers and adults should get 150 micrograms (mcg) of iodine every day, children ages 9 to 13 should get 120 mcg, and children ages 1 to 8 should get 90 mcg, according to the Linus Pauling Institute, or LPI.
Iodized Table Salt
There is a variety of salts available today, and some, like sea salt, are touted for their health benefits. Although many people think of salt when they hear "iodine," salt does not naturally contain the element. Iodine is an additive in table salt; other salts, including those used for pickling, sea salt and kosher salt, usually do not have iodine added to them. Only iodized table salt is a leading source of dietary iodine, with 1/4 tsp. providing 95 mcg, according to MedlinePlus. Also, most packaged foods contain iodized salt.
Dairy Products
Most dairy products contain iodine. Yogurt is an iodine-rich food, with 1 cup providing about 87 mcg, according to the World's Healthiest Foods website of the George Mateljan Foundation, or GMF. Cow's milk is a significant source of iodine as well, with 1 cup containing about 56 mcg, as cited by LPI. Cheese contains iodine too, and GMF recommends mozzarella in particular, as it offers about 10 mcg per ounce.
Seafood
Fish and shellfish are notable sources of iodine, though there are natural fluctuations in the content. Cod is a prime source of the nutrient, with 3 ounces having, on average, 99 mcg, according to LPI. Perch, haddock and sea bass are singled out as good sources by MedlinePlus. Tuna, shrimp and even fish sticks are other iodine-rich options.
Sea Vegetables
The various edible seaweeds such as kelp and wakame have some of the highest consumable quantities of iodine. Kelp has a staggering 415 mcg per quarter cup, notes GMF.
Others
One medium potato with the skin on has 60 mcg iodine, while 1/2 cup cooked navy beans contains 32 mcg and 3 ounces of turkey breast has about 34 mcg, according to LPI. One large egg offers an average of 12 mcg iodine. One cup of strawberries is a decent source of iodine as well, with about 13 mcg, says GMF. It is worth noting, however, that the iodine content of fruits and vegetables is affected by the amount of iodine in the soil in which they were grown.
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