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Iodine

An essential component of the thyroid hormones. Thyroid hormones regulate

  • protein synthesis and enzymatic activity
  • proper skeletal and central nervous system development in fetuses and infants

Daily Reference Intake: 150µg (Specified by European Food Safety Authority)

Top Iodine rich foods, grouped by food category:

Group / Food Amount1 % DRI2 100%3
Fish and fish products
Haddock (flesh only, grilled)
421µg281%36g
Mussels (purchased cooked)
247µg165%61g
Cod (flesh only, baked)
161µg107%93g
Langoustine (boiled)
139µg93%108g
Catfish (flesh only, steamed)
120µg80%125g
Crab (white meat, purchased cooked)
103µg69%146g
Sardines (flesh only, grilled)
101µg67%149g
Crayfish (raw)
100µg67%150g
Shrimps (boiled)
100µg67%150g
Pollock (Alaskan, flesh only, baked)
97µg65%155g
Whiting (flesh only, steamed, weighed with bones and skin)
74µg49%203g
Red snapper (flesh only, fried in sunflower oil)
65µg43%231g
Halibut (flesh only, grilled)
47µg31%319g
Plaice (flesh only, baked)
40µg27%375g
Lobster (boiled, weighed with shell)
36µg24%417g
Mackerel (flesh only, grilled)
35µg23%429g
Lemon sole (flesh only, grilled)
31µg21%484g
Herring (flesh only, grilled, weighed with bones and skin)
26µg17%577g
Sole (flesh only, grilled, fillets weighed with skin)
24µg16%625g
Sardines (canned in olive oil, drained)
23µg15%652g
Tuna (flesh only, baked)
23µg15%652g
Eggs
Chicken egg yolk (boiled)
137µg91%109g
Chicken eggs (whole, boiled)
52µg35%288g
Omelette (plain, homemade)
44µg29%341g
Cheese omelette (homemade)
39µg26%385g
Milk and milk products
Parmesan cheese (fresh)
72µg48%208g
Yogurt (whole milk, plain)
63µg42%238g
Halloumi cheese
60µg40%250g
Goats cheese (full fat, soft, white rind)
51µg34%294g
Stilton cheese (blue)
40µg27%375g
Greek yogurt (plain)
39µg26%385g
Yogurt (low fat, plain)
34µg23%441g
Milk (whole, pasteurised, average)
31µg21%484g
Milk (skimmed, pasteurised, average)
30µg20%500g
Cheddar cheese (English)
30µg20%500g
Ice cream (dairy, vanilla, soft scoop)
30µg20%500g
Milk (semi-skimmed, pasteurised, average)
30µg20%500g
Cheese spread (plain)
29µg19%517g
Ice cream (virtually fat free alternative)
25µg17%600g
Port Salut cheese (St Paulin type)
24µg16%625g
Cottage cheese (plain)
24µg16%625g
Sugars, preserves and snacks
Milk Chocolate
51µg34%294g
Soups, sauces and miscellaneous foods
Salt
44µg29%341g
Fats and oils
Ghee (butter)
44µg29%341g
Butter (unsalted)
38µg25%395g
Cereals and cereal products
Pasta (plain, fresh, boiled)
36µg24%417g
Vegetables
Mushroom (dried)
36µg24%417g

1) Per 100 gram or 100 milliliters of food or drink
2) % Daily Reference Intakes
3) Amount of food needed to meet 100%
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