How to Get More Iodine in Your Diet: Top Food Picks

Iodine plays a crucial role in keeping our thyroid functioning well, which is vital for regulating hormones that control many essential body processes. Since our body can’t make iodine on its own, it’s important to get enough of it through the food we eat. A lack of iodine can lead to hypothyroidism or an enlarged thyroid gland, known as a goiter, both of which can cause fatigue, weight gain, and other health problems. Here are everyday foods rich in iodine, and adding them to your meals can help ensure you get enough of this vital micronutrient. While supplements are available, adding these iodine-rich foods to your diet is a natural way to maintain proper thyroid health and avoid these issues!

Nonfat Milk

Nonfat milk offers one of the easiest ways to get more iodine in your diet. With 85 mcg of iodine per eight ounces, it covers more than half of your daily requirement. Dairy products like milk are convenient and accessible sources of this nutrient. Incorporating it into your daily routine supports thyroid function and overall health.

Cod

Cod is a fantastic choice if you’re looking for a lean, iodine-rich fish. A three-ounce serving delivers 158 mcg of iodine, more than enough to meet your daily needs. It’s also packed with protein, making it a nutritious addition to any meal. Adding cod to your diet helps support thyroid hormone production and healthy metabolism.

Iodized Salt

Iodized salt is a staple in many kitchens and one of the easiest ways to boost iodine intake. Just a small sprinkle on your food can provide a significant amount of iodine, helping to prevent deficiency. Iodine is added to salt specifically to aid thyroid function and prevent goiters. Using iodized salt regularly ensures you’re getting this critical nutrient.

Seaweed

Seaweed, especially dried nori, is a powerhouse when it comes to iodine content. A mere 10 grams contains up to 232 mcg of iodine, far exceeding your daily minimum requirement. This makes seaweed a top option for anyone looking to boost their iodine intake naturally. Its high concentration of iodine supports thyroid health and overall metabolic function.

Greek Yogurt

Dense and creamy, nonfat Greek yogurt offers a concentrated dose of iodine—up to 116 mcg in just eight ounces. Like other dairy products, it’s an excellent way to meet your iodine needs while enjoying a protein-packed snack. Regular consumption of Greek yogurt promotes healthy thyroid function and gut-health.

Oysters

Oysters not only deliver a delicious seafood experience but also provide a hefty dose of iodine. Just three ounces contain 93 mcg, making them a flavorful way to support your iodine intake. These iron-rich foods are also rich in other essential nutrients like zinc and vitamin B12, promoting overall well-being. 

Liver

Beef liver stands out as one of the most nutrient-dense foods, offering a variety of vitamins and minerals, including iodine. A three-ounce serving provides 14 mcg of iodine, along with iron and vitamin A. Adding this collagen-rich food to your diet ensures you’re getting a wide range of essential nutrients.

Eggs

Eggs are an excellent source of iodine, with about 26 mcg in just one hard-boiled egg. They’re a versatile food that can easily be added to any meal, making it simple to get your iodine for the day. Beyond iodine, this high-protein food provides healthy fats.

Enriched Bread

Certain breads made with iodate dough conditioners can provide a surprising amount of iodine. One slice of enriched bread can contain up to 185 mcg, giving you a significant boost toward your daily intake. This makes bread a convenient source of iodine, especially for those who may not consume a lot of seafood or dairy.

Shrimp

Shrimp is a low-calorie, iodine-rich seafood option, with about 35 mcg of iodine in a three-ounce serving. It’s also packed with essential nutrients like selenium and vitamin B12, making it a great choice for overall health. Shrimp absorbs iodine from seawater, making it an easy way to get more of this important mineral. 

Tuna

Tuna offers a decent amount of iodine, with three ounces providing 17 mcg, along with omega-3 fatty acids, potassium, and iron. While it’s lower in iodine than leaner fish, it’s still a beneficial addition to a balanced diet. The combination of iodine and healthy fats makes tuna a smart choice for heart health and metabolism. Enjoying tuna regularly can help maintain proper thyroid function.

Prunes

Prunes are a surprisingly good plant-based source of iodine, offering 13 mcg in just five dried pieces. They’re also known for their digestive benefits, thanks to their high fiber and sorbitol content. Including prunes in your diet can support both thyroid health and gut health. Their mix of iodine and other nutrients makes prunes a heart-healthy snack with added thyroid benefits.

Lima Beans

Lima beans are a solid vegetarian source of iodine, with one cup of cooked beans containing around 16 mcg. In addition to iodine, they offer fiber, folate, and magnesium, making them a heart-healthy food. Adding lima beans to your meals helps you meet your iodine needs, especially if you follow a plant-based diet. Their versatility makes them easy to incorporate into soups, salads, and sides.