Iodine is a trace element that your body needs to make thyroid hormones, according to the American Thyroid Association. Iodine deficiency can cause an enlarged thyroid or goiter, hypothyroidism, or mental retardation in children whose mothers didn't get enough iodine during pregnancy. The Institute of Medicine recommends that adults get 150 mcg of iodine a day. The iodine content of foods can vary depending on how much iodine is available in the environment where they are produced.
Seafood
Seafood is rich in iodine because fish and some ocean plants are able to concentrate it from seawater, according to Oregon State University's Linus Pauling Institute. Seaweed such as kelp or nori can be a particularly good source of iodine. A quarter cup of dried seaweed can contain up to 4,500 mcg of iodine, though the amount often varies. Three ounces of cod contains 99 mcg of iodine, while a similar amount of shrimp or fish sticks contains 35 mcg. Other good choices include shellfish, tuna, sea bass, haddock and perch.
(Reference 1,2,3)
Dairy
In the U.S., dairy products are a good source of iodine because iodine is often added to animal feed, according to the Linus Pauling Institute. A 2004 study published in the Journal of Clinical Endocrinology & Metabolism found that on average, a cup of milk provided 110 mcg of iodine. The study looked at 18 supermarket brands of milk and found that iodine levels varied significantly, but all brands had at least 88 mcg per cup and some had significantly more. Other good sources of iodine include cheese, yogurt, frozen yogurt and ice cream, according to the American Thyroid Association.
Fortified Foods
Iodized table salt is the main food source of iodine in the U.S., according to MedlinePlus. One gram of iodized salt provides 77 mcg of iodine. Bread used to be a major source of iodine in the diet because it contained additives that contained iodine. Three brands of bread tested for a study in the Journal of Clinical Endocrinology & Metabolism had high levels of iodine, and one contained 587 mcg per slice. But use of these additives has declined in recent years, and many brands of bread now have low levels of iodine, according to the study.
(References 1,2,3,4)
Other Foods
Some plant foods grown in iodine-rich soils can be good sources of the element, according to MedlinePlus. A medium baked potato contains 60 mcg of iodine; a half cup of navy beans contains 32 mcg. Soy products such as soy milk or soy sauce can also be good sources of iodine. Some poultry provides iodine. A large egg contains 12 mcg of iodine; 3 ounces of turkey breast provides 34 mcg.
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