Foods Rich in Iodine

December 11, 2015

Plain Yogurt

Yogurt is a healthy food that’s often enjoyed at breakfast or as a light snack. It’s known for its high contents of calcium and protein, but it’s also a great option for those looking to increase the iodine in their diet. A cup of plain yogurt provides 58% of the daily recommended value of iodine.Serving Size (1 cup), 154 micrograms of iodine (58% DV), 154 calories

Baked Potatoes

In order to get the necessary nutrients, baked potatoes are a better option than mashed potatoes. Most of the important dietary staples, such as fiber, vitamins, and potassium are contained in the skin. Baked potatoes are also a great source of iodine; one medium potato provides about 40% of the recommended daily amount of iodine.Serving Size (1 medium potato), 60 micrograms of iodine (40% DV), 161 calories

Dried Seaweed

For iodine deficiency, dried seaweed is the go-to remedy because of its incredible supply of this essential mineral. A quarter-ounce 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.Serving Size (1/4 ounce), 4,500 micrograms of iodine (3000% DV), 18 calories

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. If you worry you’re not getting enough iodine, check to make sure the salt you’re using is fortified with iodine, and then enjoy it in moderation with a healthy diet and lifestyle.Serving Size (1 gram), 77 micrograms of iodine (51% DV), 0 calories

Himalayan Crystal Salt

If you’re trying to avoid conventional table salt but you’re worried about not getting enough iodine, Himalayan crystal salt is a viable alternative. Half a gram of Himalayan crystal salt provides 250 micrograms of iodine—over 150% of the amount the average body needs each day—so enjoy this special salt in moderation as part of a balanced diet.Serving Size (1/2 gram), 250 micrograms of iodine (167% DV), 0 calories

Fish Sticks

Fish sticks can be a good source of iodine if you’re worried about a deficiency in your diet. Due to their high calorie content, though, you should eat them only in moderation. Two fish sticks can supply your body with 35 micrograms of iodine, or about 23% of the recommended daily value.Serving Size (2 fish sticks), 35 micrograms of iodine (23% DV), 140 calories.

Boiled Eggs

Hard boiled eggs are a versatile, healthy food that supplies the body with Vitamin A, Vitamin D, zinc, calcium, antioxidants, and more. They’re also consumed for their iodine content. One hardboiled egg provides just under 10% of the iodine needed for the day. For a light and healthy meal, slice a hard-boiled egg over a leafy green and veggie-filled salad.Serving Size (1 large egg), 12 micrograms of iodine (9% DV), 78 calories.

Strawberries

Strawberries are a tasty and nutrient rich fruit that provides your body with many vitamins and minerals. Strawberries are deliciously sweet, but they’re a surprising source of iodine. A one-cup serving contains 13 micrograms of iodine, or just fewer than 10% of what the average person needs to consume in a day.Serving Size (1 cup), 13 micrograms of iodine (9% DV), 46 calories

Cheddar Cheese

Cheddar cheese is a great food choice when you need more iodine in your diet. It’s easy to add a slice to burgers and sandwiches or to sprinkle shredded cheddar over soups and salads. An ounce of cheddar cheese provides 12 micrograms of iodine. As with most cheeses, you should enjoy cheddar in moderation because of its high calorie count.Serving Size (1 ounce), 12 micrograms of iodine (8% DV), 452 calories

White Bread

White bread is sometimes discarded as unhealthy fluff, but it actually contains several essential minerals. If you eat it in moderation, it can be a great addition to a balanced diet. If iodine deficiency is a concern, two slices of white bread provide 45 micrograms of iodine, or 30% of the recommended daily value.Serving Size (2 slices), 45 micrograms of iodine (30% DV), 132 calories