10 Great foods high in iodine

Iodine is an essential mineral that we all need for the proper functioning of our thyroid glands and, a lack of iodine in the diet can lead to the gland becoming enlarged, which can cause lethargy and a reduction in the efficiency of the immune system. Iodine deficiency has also been linked to mental health conditions like depression and anxiety and to an increased risk of certain types of cancer. Globally, iodine deficiency affects over two billion people, which has lead to many governments considering making the addition of iodine to salt as a way of solving the problem, because one of the other effects of iodine deficiency, is impaired learning ability in children. The recommended daily allowance of iodine for an adult is 150mcg and it is slightly higher for pregnant women at 220mcg. The good news, however, is that it’s easy to make sure that you are getting enough iodine in your diet. All you need to do is increase the amount of these ten great foods high in iodine that you can incorporate into your diet.

So what foods are high in iodine?

1. Cranberries

Cranberries, which already receive a big health vote because of their high antioxidant content, also rank highly on the list of foods with a high content of iodine. If you eat just 4 ounces of cranberries, you will be getting a whopping 400mcg of iodine, so even just a handful, would help you meet your daily quota.

2. Cheese

Cheese will keep your bones strong and healthy, it will provide you with protein and essential B vitamins and, it will give you some of your daily requirement for iodine. Not everyone can eat dairy products, but if you can, cheese will provide you with about 15mcg of iodine for every ounce that you eat.

3. Potatoes

The good old common potato is also one of amazing foods high in iodine. Eat a medium sized baked potato, with its skin on, and you will be getting around 60mcg of your daily iodine requirement. It’s generally better to buy organic potatoes if you can, because potatoes are notorious for absorbing and hanging on to pesticides and other contaminants.

4. Seaweed

Seaweed is the number one food high in iodine and, it’s so rich in the mineral that many iodine supplements are actually derived from seaweed. Simply sprinkling some dried seaweed into your salad would be enough, because just a tablespoon of kelp, for example, contains 2,000mcg of iodine.

5. Strawberries

Delicious strawberries pack quite a punch when it comes to iodine content too, and a cup of fresh strawberries will get you 10% of the way toward your daily iodine requirement. One cup of strawberries contains 13mcg of iodine.

6. Cod

Seafood is a good source of iodine and one of the best fish to eat for that purpose is cod. Cod provides you with a low calorie source of Vitamin E, magnesium, calcium and potassium, as well as iodine. One three ounce piece of cod would supply you with 99mcg of iodine, which is more than 60% of your daily recommended amount.

7. Haricot beans

All beans provide a good source of iodine, but it is haricot beans that are by far the best. Just half a cup of haricot beans will supply you with 32mcg of iodine as well as loads of dietary fibre to keep your digestive system in good health. Beans are also a good way to reduce cholesterol in the blood and maintain a healthy blood pressure.

8. Turkey breast

Lean, low fat, turkey breast is a well-known food for gaining protein without too many calories, but it’s also a very good source of iodine. A three ounce servings of turkey breast will give you muscle building protein, B vitamins and one quarter of your total daily recommended amount of iodine.

9. Himalayan crystal salt

We also include himalayan crystal salt in our list of foods high in iodine. Like all salt, Himalayan crystal salt should be enjoyed in moderation, but it does contain over 80 minerals that your body can use, including iodine. Himalayan crystal salt is so high in iodine that half a gram would provide you with more than your daily requirement. Simply swapping regular table salt for Himalayan crystal salt would greatly boost your daily intake of iodine.

10. Prunes

And finally, one of amazing foods high in iodine are prunes. Dried prunes are also an amazing source of many vitamins and minerals. One serving of prunes will provide you with lots of fibre and vitamins A and K. What’s more, if you ate five prunes a day, you would be getting nearly ten percent of your iodine requirement, from that alone.

Do you know other foods high in iodine?

Stay healthy!


  1. Jenna
    November 25, 2015 at 1:30 am

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  2. Anonymous
    November 23, 2015 at 8:59 pm

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