Introduction:
Getting the right amount of iodine starts with the food you eat. Whether you’re following a plant-based lifestyle or enjoy a more omnivorous diet, there are excellent sources of iodine to support healthy thyroid function and overall metabolism. This final article in the iodine series introduces the most iodine-rich foods, the factors that influence how much iodine they deliver, and how to maintain a safe daily intake without tipping into excess.
Iodine in Nature: Why It’s Unevenly Distributed
Iodine is most abundant in seawater, coastal soil, and marine life. Inland and mountainous areas tend to have iodine-depleted soil, which means fewer natural iodine sources — unless foods are fortified or iodine-rich products are imported.
Animal-Based and Plant Based Iodine Sources
These are among the richest and most reliable sources of iodine. They are especially important in regions without iodized salt or where plant-based options are limited.
Plant-based eaters can absolutely meet their iodine needs — but must do so more intentionally, especially without access to fortified products.
Caution: Seaweeds like kelp, kombu, and wakame can contain excessively high levels of iodine. Even small amounts can lead to iodine excess, especially if consumed daily. Nori (used in sushi) is lower and safer for frequent use.
Tips to Maintain Iodine Balance
- Use iodized salt in moderation. Just ¼ teaspoon daily covers most needs.
- Avoid doubling up on iodine-rich foods and supplements unless medically advised.
- Check labels on plant-based milks or seaweed snacks for iodine content.
- Rotate seaweed types, and limit kelp or kombu to occasional use.
During pregnancy and breastfeeding, iodine needs are higher — discuss supplementation with your healthcare provider.
Summary Table: Iodine Food Sources
| Food Group | Examples | Considerations |
| Seafood | Cod, shrimp, tuna | Reliable and concentrated iodine sources |
| Dairy | Milk, yogurt, cheese | Varies with farming practices |
| Eggs | One egg provides ~24 µg | Accessible and nutrient-rich |
| Seaweed | Nori (moderate); kelp (very high) | Monitor intake to avoid excess |
| Iodized Salt | ¼ tsp = 76 µg | Best used in small, controlled amounts |
| Fortified Foods | Plant milks, some breads | Read labels to verify iodine content |
| Vegetables & Beans | Potatoes, navy beans, cranberries | Contain small but helpful amounts |
Conclusion:
Iodine is both essential and powerful. Whether you’re aiming to support thyroid health, planning for pregnancy, or simply balancing a nutrient-dense diet, knowing where to find iodine in your food matters. And as with all nutrients—especially those affecting hormones—balance is the key.