What Foods Have Large Amounts Of Iodine?

The human body requires iodine to make thyroid, a hormone that helps regulate metabolism. The body cannot make iodine, so it must be consumed through diet or supplements. Iodine deficiency is common worldwide but is rare in the United States and Canada. Lack of Iodine in the diet can lead to hypothyroidism, goiter and pregnancy-related problems. The recommended dietary allowance for iodine is 150 micrograms for adults, 220 micrograms for pregnant women and 290 micrograms for lactating women.

Iodized Salt

When iodine is added to salt, it's called iodized salt. Some countries, including Canada, require iodine to be added to salt to help prevent iodine deficiency. In the United States, iodine is not required to be added to salt, but iodized salt is still available and widely used. The American Thyroid Association encourages adults to use iodized salt instead of regular salt to help meet daily iodine requirements and notes that 1 tsp. of iodized salt contains about 400 micrograms of iodine. Processed foods prepared with salt almost never contain iodized salt, unless listed on the ingredient label.

Seaweed

Edible seaweed is available in forms such as wakame, kelp, kombu and nori, and it provides high levels of iodine. Seaweed has highly variable iodine content and contains between 16 and 2,984 micrograms of iodine per gram.

Fish and Seafood

Saltwater fish and seafood commonly contain large amounts of iodine. Cod, shrimp, sea bass, haddock, tuna and perch are good sources. A 3-oz. serving of cod contain about 99 micrograms of iodine. and 3 oz. of shrimp about 35 micrograms of iodine.

Dairy Products

Many dairy products are rich in iodine, partly due to iodine-fortified feed given to animals and iodine-rich foods animals consume. Yogurt, milk and cheese are good sources of iodine, containing 75 micrograms, 56 micrograms and 12 micrograms respectively, per serving.

Supplements

Iodine is available in some multivitamins and in iodine supplements. Groups at risk for iodine deficiency, such as people who do not use iodized salt and pregnant or nursing women, who have increased iodine requirements, may consider taking an iodine-containing multivitamin or supplement. Talk to your doctor to see if you need to supplement your iodine intake.