Food containing a lot of iodine

Content in iodine in some food


What foods contain more iodine?

Sea foods

Fish and shellfish are naturally very rich in iodine.

Iodine is a mineral present in all foods of marine origin, such as fish, shellfish. seaweed and sea salt.

This mineral stimulates the thyroid gland, which produces thyroid hormones, responsible for increasing metabolism. Foods rich in iodine are very important for children, because they are necessary for their physical and mental development.

Recommended amount of iodine

In food, iodine is considered a trace element because it is needed in small quantities: just as minerals are expressed in milligrams (mg), the iodine requirements are expressed in micrograms (mcg).

The estimated daily iodine needs are 150mcg per day.

List of foods rich in iodine

In general, vegetables, fruits, nuts and meats have a low content in this mineral. The iodine content of vegetables and fruits depends on the type of plant and the crop soil. In coastal areas vegetables will be richer in iodine (higher content of this mineral in the ground) and in areas of the interior, contain less iodine.

Below is the table of foods with the highest iodine content per 100gr .:

Food (100g) Content in iodine (en mcg)
Iodized salt* 1.900 mcg of iodine
kombu alga 300
Arame alga 300
Ireland moss 245
Wakame alga 226
Cochayuyo alga 150
Dulse alga 150
Fresh cod 170
Tuna 50
Sardine 29
Salmon 28
Hake 27
Chicken 7
Cashew nuts 10
Walnuts 3
Almonds 2
Vegetables in general 2-16
Fresh fruits in general 0-2
Dry figs 4
Grated coconut 3
Cheese and dairy products 2-10
Calcium, chlorine, phosphorus, magnesium, sodium, potassium Copper, chromium, fluorine, iron, manganese, molybdenum, selenium, iodine, zinc.

punto rojo More information on iodine.

Written by Editorial Botanical-online team in charge of content writing

Article updated on: 26 June, 2019

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