20 Foods Rich in Iodine

20 Foods Rich in Iodine


Iodine is an essential mineral that’s vital to the proper functioning of many organs especially of the thyroid. For that reason, we’re sharing with you 20 foods rich in iodine!

The thyroid gland is a very important organ in our body. It’s responsible for managing growth and metabolism. An iodine deficiency can cause symptoms such as fatigue, high cholesterol, lethargy, depression, and swelling of the thyroid gland. However, you can prevent this dangerous deficiency by eating the right amount of foods rich in iodine every day.

1. Baked potatoes
When you decide to eat potatoes, it’s better to opt for baked potatoes rather than mashed potatoes if you want to get the necessary nutrients. The most important nutrients such as fiber, vitamins, and potassium are contained in the skin. Baked potatoes are also a great source of iodine. Only one medium potato provides about 40% of the recommended daily amount of iodine.

2. Shrimp
Second on our list of foods rich in iodine is seafood, especially shrimp. A three-ounce serving of shrimp provides 35 micrograms of iodine, or enough to account for just under a quarter of the recommended amount each day. Shrimp also contais some other essential minerals, primarily protein and calcium.

foods rich in iodine

3. Milk
Usually, people drink milk when they have a deficiency of calcium or vitamin D. However, milk also contains other essential mineral, such as iodine. One cup of milk contains an impressive 56 micrograms of iodine, or about 37% of what the average person must consume each day.

4. Dried prunes
Dried prunes are delicious and full of nutrients, vitamins and minerals. Just five dried prunes provide your body with essential fiber, boron, vitamin A, vitamin K, and much more. Prunes are also a great source of iodine.

5. Dried seaweed
If you have an iodine deficiency, seaweed is the way to go. A quarter-ounce of seaweed serving contains 4,500 micrograms of iodine. That’s way more than enough iodine for the body to absorb in a day (3000% of the daily value, to be exact.) Consume smaller portions over time in order to gain the health benefits.

6. Baked turkey breast
Three ounces of baked turkey breast meat provides 34 micrograms of essential iodine. That’s about 23% of the daily recommended value. Turkey also provides your body with B-vitamins, potassium, and phosphorus, all of which are essential to a strong and healthy body.

7. Fortified iodized salt
Iodine is often confused with salt, but the two are actually very distinct. In terms of chemistry, salt is classified as a crystal, and is composed of two elements: sodium and chloride. Iodine, on the other hand is a mineral. Many brands of salt are fortified with the essential mineral iodine. Just make sure to enjoy it in moderation.

8. Fish sticks
If you’re worried about an iodine deficiency you should eat more fish sticks. However, since they’re high in calories you should eat them in moderation. Two fish sticks can supply your body with 35 micrograms of iodine, or about 23% of the recommended daily value.

9. Navy beans
Beans are some of the healthiest and most versatile foods on the planet. All you need to do is enjoy a half-cup of navy beans with any meal. If you do this, you’ll provide your body with a respectable amount of protein, copper, potassium, calcium, folate, and iodine.

10. Himalayan crystal salt
If you don’t like the conventional table salt and you want to avoid it, you can switch it with Himalayan salt. Half a gram of Himalayan crystal salt provides 250 micrograms of iodine which is over 150% of the amount the average body needs each day. So, enjoy this special salt in moderation as part of a balanced diet.

11. Canned tuna
You should always choose tuna that is canned in oil because this one contains more iodine than the one canned in water. Three ounces of canned tuna provides 17 micrograms of iodine, or 11% of what the average person must consume per day. Besides iodine, tuna contains a lot of protein, vitamin D, and iron.

12. Boiled eggs
Hard boiled eggs are a versatile, healthy food full of iodine. They’re also full of vitamin A, vitamin D, zinc, calcium, antioxidants, and more. One hard boiled egg provides just under 10% of the iodine needed for the day.

13. Canned corn
Another great food on the list of foods rich in iodine is the canned corn. Just half a cup of canned corn contains 14 micrograms of iodine.

14. Plain yogurt
Yogurt is a healthy food consumed every day by millions of people. It’s packed with calcium, protein and iodine. A cup of plain yogurt provides 58% of the daily recommended value of iodine.

15. White bread
When we talk about foods reach in iodine, we have to mention white bread. The white bread is usually regarded as an unhealthy food. However, if you eat it in moderation it’s great because it contains several essential minerals. Two slices of white bread provide 45 micrograms of iodine, or 30% of the recommended daily value.

16. Cranberries
Cranberries are sour, have unique flavor and they have a rich color. Most importantly, they have great health benefits such as preventing urinary tract infections. They also have a high concentration of vitamin C, vitamin K, fiber and last but not least, it’s an abundant source of iodine. Four ounces of this sour fruit contains well over the recommended daily value of iodine.

17. Bananas
As you probably all know, bananas are a great source of potassium, which is greta. They’re perfect when you need a healthy energy boost. Additionally, they also contain a lot of iodine. A medium-sized banana contains 3 micrograms of essential iodine.

18. Green beans
Green beans are great source of iodine. Only a half-cup green beans contains 3 micrograms of iodine. That’s just enough to net 2% of the daily recommended value. Furthermore, green beans contain vitamin C, potassium, and folate.

19. Cheddar cheese
Cheddar cheese is great when it comes adding iodine in your diet. However, as any other cheese, cheddar cheese is high in calorie and has to be consumed in moderation. An ounce of cheddar cheese provides 12 micrograms of iodine.

20. Strawberries
Strawberries are so tasty, sweet and fool of vitamins and minerals. They’re also a surprising source of iodine. One-cup of strawberries contains 13 micrograms of iodine, or just under 10% of what the average person needs to consume in a day.

We hope that you learned something about the foods rich in iodine. Maintain a healthy life with all of the foods mentioned above.