Iodine may not be the trendiest nutrient, but it’s one of the most important—and surprisingly easy to miss in a modern diet. This trace mineral is essential for thyroid function, which plays a critical role in metabolism, energy, and overall hormonal balance. Yet many people don’t realise they’re not getting enough, especially those on vegan, vegetarian, or low-sodium diets.
In this guide, we’ll break down what iodine is, why your body needs it, the top iodine-rich foods to include in your meals, and how to make sure you’re meeting your daily needs—no matter your lifestyle or dietary restrictions.
What Is Iodine?
Iodine is a trace mineral that your body needs but cannot produce on its own. It plays a critical role in making thyroid hormones, which control important functions like metabolism, energy levels, and body temperature. These hormones also support growth, brain development, and overall hormonal balance.
Because your body doesn't store large amounts of iodine, it’s important to get it regularly from your diet-especially through iodine-rich foods like seaweed, dairy, seafood, and iodised salt.
Why Iodine Matters for Your Health
The iodine benefits go far beyond just supporting thyroid function. Proper iodine intake helps:
Maintain hormonal balance
Regulate metabolism and energy levels
Support healthy brain function
Prevent thyroid-related conditions like goiter and hypothyroidism
When iodine levels are too low, the thyroid struggles to make enough hormones, leading to symptoms such as fatigue, weight gain, dry skin, and mental fog. Left untreated, chronic iodine deficiency can cause the thyroid gland to enlarge (goiter) and contribute to long-term hormonal imbalances.
How Much Iodine Do You Need?
The recommended daily intake (RDA) of iodine depends on age and life stage:
Adults: 150 micrograms (mcg)
Pregnant women: 220 mcg
Breastfeeding women: 290 mcg
Children (1–8 years): 90 mcg
Children (9–13 years): 120 mcg
While getting enough iodine is crucial, too much iodine can also disrupt thyroid function. That’s why it’s best to stick close to the recommended amount unless directed otherwise by a healthcare provider.
Top Foods High in Iodine
Food is the best natural source of iodine—and thankfully, there are plenty of delicious options. Below are the top iodine-rich foods to add to your diet.
1. Seaweed
Seaweed is the most concentrated natural source of iodine on the planet. Just one sheet of nori or a spoonful of kelp can provide more than your entire daily requirement.
Popular iodine-rich seaweeds include:
Kelp – extremely high in iodine (use in moderation)
Wakame – milder flavor, great in soups
Nori – often used in sushi and snacks
Iodine content can vary widely depending on the type and source, so it’s smart to consume seaweed in small amounts regularly rather than in large quantities occasionally.
2. Iodised Salt
One of the simplest ways to boost iodine intake is through iodised table salt, which is fortified with iodine to prevent deficiency.
Keep in mind:
Regular iodised salt contains about 75 mcg of iodine per 1/4 teaspoon
Specialty salts like sea salt or Himalayan salt may not be iodised unless labeled as such
If you follow a low-sodium diet, be mindful that you may not be getting iodine from salt and should consider alternative sources.
3. Dairy Products
Milk, cheese, and yogurt are excellent and reliable sources of iodine. The iodine comes from both the cow’s diet and sanitising agents used in dairy processing, which end up in trace amounts in the final products.
Common options include:
Milk (1 cup): ~60–100 mcg
Yogurt (1 cup): ~75 mcg
Cheddar cheese (1 oz): ~15 mcg
Including dairy in your routine is one of the easiest ways to meet your daily iodine needs, as it’s widely available and fits easily into everyday meals.
4. Fish and Shellfish
Many types of seafood are rich in iodine, especially white fish and shellfish. These not only offer iodine but are also excellent sources of lean protein and omega-3 fatty acids.
Top seafood choices include:
Cod – high in iodine and low in fat
Tuna – convenient and protein-packed
Shrimp – another great iodine-rich option
Sardines – also offer calcium and healthy fats
Eating seafood 2–3 times a week is a smart strategy for maintaining both iodine levels and heart health.
5. Eggs
Eggs are a versatile, affordable source of iodine-most of which is in the yolk. One large egg contains roughly 25 mcg of iodine, making it a great option for vegetarians or anyone cutting back on meat and seafood.
They’re also rich in protein, B vitamins, and other key nutrients, which makes them a staple in many balanced diets.
6. Fortified Foods and Supplements
If you’re following a vegan, vegetarian, or dairy-free lifestyle, it can be harder to meet your iodine needs through diet alone. In this case, look for fortified products such as:
Plant-based milks labeled with iodine (check almond, soy, or oat varieties)
Multivitamins that include iodine
Iodine supplements (only if recommended by your doctor)
Always read the labels, as not all non-dairy products or supplements are fortified with iodine.
Iodine for Special Diets (Vegan, Vegetarian, Low-Sodium)
People on plant-based or low-sodium diets often struggle to get enough iodine, since they may avoid seafood, dairy, and iodised salt.
Here are ways to ensure adequate intake:
Vegans and vegetarians: Eat small amounts of seaweed regularly, use iodine-fortified plant milks, or take a supplement if needed
Low-sodium diets: Choose iodine-rich whole foods like eggs, seafood (if allowed), and fortified options instead of relying on iodised salt
Use supplements cautiously: Too much iodine can be harmful, so consult your healthcare provider before starting
If you're following a structured eating plan, it's important to make sure iodine is included as part of your overall nutrition strategy. For example, our muscle growth plan ensures adequate iodine from dairy and seafood while delivering high protein for muscle repair.
Signs of Iodine Deficiency
Iodine deficiency can be subtle at first but may lead to noticeable health issues if left unchecked. Watch for:
Fatigue and low energy
Hair thinning or dry skin
Unexpected weight gain
Feeling cold more often
Swelling in the neck (possible goiter)
If you notice any of these symptoms and suspect a deficiency, it’s best to speak with a healthcare professional. A simple test can confirm your iodine levels, and your doctor can help guide your diet or you may opt to start a flexible plan like our diabetic meal plan to gradually incorporate iodine-rich foods.
Conclusion
Iodine may be needed in small amounts, but its impact on your health is huge. From supporting metabolism and thyroid function to helping with energy, growth, and hormonal balance, getting enough iodine should be a priority in your daily nutrition.
The good news? It’s easy to enjoy the iodine benefits by including more iodine rich foods like seaweed, dairy, eggs, and seafood in your daily meals.
And if your diet is more restricted, fortified foods and supplements can help fill the gap. By being proactive and informed, you can avoid deficiency and keep your thyroid—and the rest of your body—functioning at its best.
Whether you're cooking at home or following a clean, balanced meal routine through trusted services like Lifter Life, including iodine-rich foods can make a powerful difference in how you feel.
