The TOP 9 Foods High In Iodine To Help You Cut Down On Salt


Have you ever heard of Iodine? Iodine is a trace mineral that is typically found in seafood. It’s a black, semi-lustrous stone that, when melted, is a purple dye. It is usually in trace amounts of water and soil. Your body utilizes Iodine to carry out several essential operations. Despite the availability of iodine pills, iodine is regularly added to other foods as a fortifier. In today's post, we will explore 13 iodine-rich foods that will help you cut down on salt and give you the adequate amount of iodine your body needs.

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First of all, let's understand


Iodine is an essential micronutrient that the body cannot produce. Iodine plays a crucial role in the thyroid and the generation of thyroid hormones. The minimum daily intake for iodine is currently 150 micrograms (mcg). Pregnant and nursing women should take 220 and 290 mcg of folic acid, respectively.

Your doctor may recommend increasing your iodine intake to increase your thyroid gland's ability to create thyroid hormones. Extreme iodine deficiency can result in hypothyroidism, a condition in which the thyroid gland does not produce adequate thyroid hormones. As well as goiter, an abnormal enlargement of your thyroid gland, Symptoms include weight gain, tiredness, constipation, dry skin, and hair loss.

Iodine insufficiency is relatively uncommon in the United States due to iodine supplementation being popular through salt. In Europe one-third of the population, especially those who reside in regions with little iodine in the soil, are in danger of iodine deficiency. Getting adequate iodine in your diet has been proven to enhance your metabolism, cognitive health, and hormone levels. The mineral iodine also aids in the conversion of food into energy. Let's explore some foods you can add to your diet that don’t require you to eat a lot of salt and maintain a good iodine balance.


Seaweed is one of the best natural sources of iodine. The quantity of iodine you consume might vary depending on the type of seaweed, the area where it was grown, and how it was prepared. Seaweed is a great source of antioxidants, vitamins, and minerals. Also, it contains very few calories.

Kombu kelp, wakame, and nori are three common types of seaweed.


When seaweed samples from several Asian nations were examined for their iodine concentration, it was discovered that kombu kelp has by far the most iodine of any seaweed species. Brown seaweed called kombu kelp is available in dry or powder form. The Japanese soup stock known as dashi is frequently made with this variety. Up to almost 3,000 mcg of iodine can be found in one sheet of kombu kelp (1 gram). This supplies you with about 2,000% of the daily consumption advised.


Wakame is another variety of brown seaweed that has a mildly sweet flavor. Miso soup is a common recipe that uses this seaweed. The area where wakame seaweed is farmed affects how much iodine it contains. The iodine content of wakame from Asia is higher than that of wakame from Australia and New Zealand. In one study, wakame seaweed from different regions of the world had an average iodine content of 66 mcg per gram, or 44% of the daily required dose.


Red seaweed is commonly referred to as nori. It contains substantially less iodine than brown seaweed. The seaweed widely used in sushi rolls is nori. Iodine levels in nori range from 16 to 43 micrograms per gram, or 11 to 29% of the daily requirement.


Shrimp seafood is a rich source of iodine. As a result of a rising demand worldwide, a broader variety of wild and farmed seafood is now available. Due to aquaculture, seafood production for human consumption has increased significantly in recent years, increasing the demand for traditionally farmed species like carp, tilapia, and marine shrimp.

Shrimp is a high-protein, low-calorie food and an excellent source of iodine. Shrimp also contains essential vitamins and minerals like vitamin B12, selenium, and phosphorus. The iodine content in three ounces of shrimp is around 35 mcg or 23% of the required daily dose.

Read this post: Vitamin B12 Deficiency Symptoms That Should Never Be IgnoredYou’ve Been Alerted! Vitamin B-12 Supplements Contain Cyanide

#3 COD

Cod is a white fish with a mild flavor and delicate texture that provides a wide range of minerals and nutrients, including iodine while being relatively low in fat and calories. Fish with little fat has the highest iodine content. From 63 to 99 mcg,  or about 42 to 66% of the daily required level, are present in 3 ounces (85 grams) of cod. It doesn’t matter if your cod was fished in the wild or raised on the farm. Where it was caught has minimal impact on how much iodine it contains.


Although conventional bread doesn't naturally contain a lot of iodine,  some producers supplement their bread with iodine in an effort to guard against iodine shortages. These enriched pieces of bread employ an ingredient known as "Iodate Dough Conditioner," which is similarly fortified with iodine the way iodized table salt is. Compared to two slices of wheat bread, two slices of white bread enhanced with an iodate dough conditioner deliver roughly 320 mcg of iodine (213% of the daily minimum). This is often referred to as "Fortified Bread." Certain cheeses have more iodine than others. It depends on the location and method of preparation. However, cheese averages 15.2 mcg of iodine per 100 grams.


The amount of iodine in milk and dairy products varies depending on the cattle's diet and if there was any application of iodine disinfectants during milking. As a part of an extensive study, an evaluation of the iodine levels of 18  different milk brands sold in the Boston area found all 18 brands contained at least 88 mcg of iodine in a cup (8 ounces) of milk. One cup of certain brands even had up to 168 mcg. Another good dairy source of iodine is yogurt.

Read this post: 5 Best Non-Dairy Substitutes For Milk You Should Try

The daily recommended quantity is around half of what is found in one cup of plain yogurt. Iodine can be found in abundance in cottage cheese and cheddar cheese. The iodine content in dairy products varies, although milk, yogurt, and cheese are the primary sources of iodine in the American diet.


Tuna is a high-protein, low-calorie, and iodine-rich food. Additionally,  it is an excellent source of potassium, iron, and B vitamins. Also, the omega-3 fatty acids found in tuna may reduce your chance of developing heart disease. Iodine content is lower in fish that are richer in fat. The amount of iodine in tuna is lower than that in leaner fish species like cod since tuna is a fatter fish. However, three ounces of tuna still offer 17 mcg, or roughly 11% of the required daily consumption, making it a relatively good source of iodine.


One whole egg has a tremendous amount of vitamins and minerals and is a lean source of protein with less than 100 calories. But it is the yolk that provides the majority of these minerals, including iodine. Iodine is added to chicken feed, making egg yolks a good mineral source. But because the amount of iodine in chicken feed can change, the iodine amount in eggs may also vary. The average amount of iodine in a large egg is 24 mcg or 16% of the daily recommended amount.

Read this post: What will happen by eating one egg daily?


You can obtain a decent vegetarian or vegan source of iodine from prunes. Five dried prunes contain 13 mcg, or almost 9% of the recommended requirement, of iodine. Prunes are well known for assisting in constipation relief. This is due to their high fiber and sorbitol (a form of sugar alcohol) content. Prunes are a good source of vitamin K, vitamin A, potassium, and iron, among other vitamins and nutrients. Prunes can also provide nutrients that may aid weight management by reducing hunger, improving heart health, lowering colon cancer risk, and other health issues.


Most people identify lima beans with the well-known Native American dish succotash, which combines lima beans and maize. Lima beans are a type of legume recognized for their mild flavor, creamy texture, and distinctive color, ranging from beige to green. The butter bean is also known as the double bean or wax bean. Lima beans are an excellent phosphorus source, vital for kidney health and toxin elimination. In addition to other minerals, lima beans contain approximately 10% of the daily requirement for iodine.

Lima beans are edible in both their immature and mature states. They are available in several forms, including dried, frozen, and canned. They may have different amounts of iodine due to variations in soil, irrigation water, and fertilizers.

Although not many dietary sources are rich in iodine, you can significantly reduce your salt consumption if you are aware of the foods that are natural sources of iodine. People with high blood pressure or heart conditions should also avoid consuming salt for iodine. If you consume more of the foods mentioned in today’s post, you may be able to improve your iodine levels without having to rush to the pharmacy for supplements.

Seaweed, dairy, tuna, shrimp, and eggs are the foods with the highest iodine content. Additionally, most table salt has undergone iodization, making it simple to incorporate iodine into your diet. Not only are the foods in this post some of the best sources of iodine, but they are also incredibly nourishing and straightforward to incorporate into your daily diet. As a result, many people across the globe can cut the risk of acquiring a deficiency.

Let's keep the conversation going with a few more posts on iodine intake. Shall we? Read: 16 Easy Ways To Treat Your Thyroid Naturally or Balance Your HORMONES Levels Naturally By Eating These 16 Top Foods Go ahead, and click one. Or, even better, read both posts to learn more about iodine and its importance.

Have you included some of these food items in your diet? Let us know in the comments below!

The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. You should never use content in my writing as a substitute for direct medical advice from your doctor or another qualified clinician. Please consult a medical professional or healthcare provider if indicated for medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog. Thank you.

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