Health Nutrition & Diet Foods High in Iodine to Add to Your Diet This underappreciated nutrient can be a big boost to your health. By Lisa Milbrand Lisa Milbrand Lisa Milbrand has more than 20 years of experience as a lifestyle writer and editor, writing thousands of articles on topics that help people live better and healthier lives for Real Simple, Parents, and dozens of other top publications. Real Simple's Editorial Guidelines Published on January 10, 2024 Close Photo: Luchezar/Getty Images You may be focused on things like antioxidants and vitamins when you're planning out what to eat. And that means that key nutrients like iodine are often left in the dust. 20 of Real Simple's Favorite Anti-Inflammatory Recipes That'll Make You Feel Better Than Ever But you shouldn't sleep on this mineral. Iodine has a key role to play in your overall health—and many of the foods that are high in iodine offer plenty of other health benefits as well. Consider adding a bigger helping of these foods that are high in iodine. Why You Need Iodine in Your Diet Iodine is used by your thyroid to produce hormones that help regulate your metabolism—and if you're pregnant, it helps with your baby's brain and bone development. The FDA recommends getting 150 micrograms of iodine per day for adults—though you'll need 220 micrograms if you're pregnant, or 290 if you're breastfeeding. Because your body can't produce its own iodine, you'll have to get it all through your diet. What Happens if You Have Too Much (or Too Little) Iodine? There are health problems that can be associated with eating too much or too little iodine—and in fact, some of the same problems can be caused by swinging to either extreme in your iodine intake. The National Institutes of Health recommend keeping your iodine intake below 1,100 micrograms per day to help you avoid developing one of these medical issues. Goiter A goiter an inflammation of your thyroid in your neck, which can put pressure on your throat and cause difficulty breathing or swallowing. Hypothyroidism Hypothyroidism—or an underactive thyroid gland—is another common issue with a lack of iodine, and could lead to weight gain, sensitivity to cold, and weakness or fatigue. Hyperthyroidism Hyperthyroidism is the opposite of hypothyroidism: It's an overactive thyroid gland, which can cause weight loss and tremors. Foods That Are High in Iodine 01 of 06 Iodized Salt Sabina Iliescu/Getty Images Plain old table salt is generally enhanced with potassium iodide to add a little iodine to it. Fortunately, you don't need to use the salt shaker much to get the benefits. Iodized salt contains 45 micrograms of iodine in about 1/4 teaspoon of salt, so you'd need less than a teaspoon of iodized salt per day to get your full day's worth of iodine. 6 Types Of Salt And How To Use Them If you're a fan of sea salt, Himalayan salt, and other specialty salts, you may not be getting iodine in your salt. If the salt isn't clearly labeled "iodized," this isn't an iodine source. 02 of 06 Seaweed Getty Images Whether you're a fan of nori or dig wakame, seaweed of any sort can help you with your iodine levels. In fact, there can be too much of a good thing. Kombu kelp (which is often used in dashi broth) is extremely high in iodine—a single sheet of it can contain nearly 3,000 micrograms. Nori, the seaweed used in sushi, contains between 16 and 43 micrograms per sheet. (So you'd need a little over three sushi rolls to meet your daily quota!) Ways to Eat More Foods With Seaweed—Plus All the Reasons You Should 03 of 06 Seafood Luchezar/Getty Images Seafood is an easy way to get your daily dose of iodine, as many species of fish and shellfish are rich in it. (You can thank the seawater, as many ocean dwellers absorb some iodine from their environment and pass it on to you.) Some seafood that is high in iodine includes cod (which can contain between 63 and 99 micrograms of iodine), shrimp (35 micrograms in 3 ounces of shrimp), or oysters (3 ounces has 93 micrograms of iodine). 44 Shrimp Dinner Ideas to Satisfy Your Seafood Craving 04 of 06 Dairy Products Getty Images Any food that contains cow's milk, including cheese, yogurt, and ice cream—is very likely to be a decent source of iodine. Dairy products get their iodine in one of two ways—through supplements given to the cows to help increase fertility, or iodine products used to sanitize milking equipment. Milk and Greek yogurt are top choices for providing iodine, as a cup of each can provide more than half of the iodine needed every day. Meanwhile, ice cream and cheese provide less iodine—about 28 micrograms of iodine and 14 micrograms, respectively. 18 High-Protein Cheeses for Extra Energy, According to Dietitians 05 of 06 Beef Liver luchezar/Getty Images If you prefer to get your iodine from meat, beef livers are the way to go. (They're also an excellent source of many key vitamins, folate, and iron.) A three-ounce serving of liver offers 14 micrograms of iodine. 06 of 06 Eggs Tanja Ivanova/Getty Images Humble eggs can be an easy source of iodine, and a great way to start off the day. A large egg contains 31 micrograms of iodine—along with plenty of other nutrients. 9 Healthy Egg Recipes Was this page helpful? Thanks for your feedback! Tell us why! Other Submit