Iodine is a mineral that is essential to proper functioning of the thyroid, a small gland located at the base of the throat. Lower-than-normal levels of iodine in the body can lead to low thyroid function or a benign enlargement of the thyroid gland, called a goiter. According to the Northwestern University Feinberg School of Medicine, children should get between 90 and 150 micrograms (mcg) of iodine each day, depending on their age. Recommended daily allowances for adults are 120 to 150 mcg. Pregnant women need to take in 220 mcg daily, and the RDA for nursing mothers is 290 mcg. People who do not consume enough iodine may choose to take supplements or to season their meals with iodized salt. Dairy products are among the foods that are rich in iodine.
Milk
Cow's milk is one of the richest dairy sources of iodine. One cup of 2 percent milk provides a generous 39 percent of the recommended daily allowance (RDA) of dietary iodine. One of the reasons for this is that cows are often fed iodine-enriched feed to prevent infection.
Eggs
Eggs are an inexpensive form of protein that are sometimes regarded as dairy products. WHFoods, a nonprofit organization associated with the George Mateljan Foundation, states that a single boiled egg contains just under 16 percent of the RDA of iodine, or close to 24 micrograms (mcg). Northwestern University's nutritional fact sheet about iodine puts eggs in the 18 to 26 mcg range. The discrepancy may be due to the fact that eggs boiled in water that contains iodine may absorb an additional amount of the mineral.
Cottage Cheese
Northwestern University lists cottage cheese as a good source of dietary iodine. One-half cup of cottage cheese with 2 percent milk fat contains between 26 and 71 mcg per serving. The wide range may be related to the production process or the specific ingredients used in making particular brands of cottage cheese.
Mozzarella Cheese
Eating pizza or other Italian dishes can boost the amount of iodine in one's diet. Part-skim mozzarella cheese contains 10 percent of the RDA per ounce.
Cheddar Cheese
Semi-hard cheeses such as cheddar can protect thyroid function by offering a dose of iodine. According to the Northwestern nutrition facts, one ounce of cheddar contains between 5 and 23 mcg of iodine.
Yogurt
Fresh yogurt, along with its frozen counterpart and even ice cream are iodine-rich because they are made with milk. Low-fat yogurt contains 87 mcg per cup, translating into 58 percent of the RDA for iodine.
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