If you are trying to eat more Iodine, ranked lists are useful because the best options are often not the most obvious ones. The foods below are ordered by Iodine content in µg per 100 g, drawn from the foods in our database.
Remember: ranking by one nutrient is only one way to choose foods. Pairing matters too. Use the Iodine compound page to understand absorption, forms and interactions.
Cod — the top-ranked source
| Total Fat | 0.67 g |
|---|---|
| Saturated Fat | 0.13 g |
| Sodium | 54 mg |
| Potassium | 413 mg |
| Total Carbohydrate | 0 g |
| Dietary Fiber | 0 g |
| Total Sugars | 0 g |
| Protein | 17.81 g |
Top 15 Iodine foods
- Cod — 172.0 µg per 100g (115% DV). Selenium, vitamin B12, iodine
- Mussels — 105.0 µg per 100g (70% DV). Vitamin B12, iron, selenium
- Parmesan — 82.0 µg per 100g (55% DV). Calcium, protein, vitamin B12
- Mozzarella — 51.0 µg per 100g (34% DV). Calcium, protein, vitamin B12
- Greek Yogurt (plain, nonfat) — 51.0 µg per 100g (34% DV). Calcium, vitamin B12, probiotics
- Eggs — 49.0 µg per 100g (33% DV). Choline, vitamin B12, vitamin D
- Cheddar Cheese — 46.0 µg per 100g (31% DV). Calcium, protein, vitamin B12
- Cottage Cheese — 37.0 µg per 100g (25% DV). Casein protein, calcium, vitamin B12
- Sardines — 35.0 µg per 100g (23% DV). Omega-3, calcium (with bones), vitamin D
- Skim Milk — 34.0 µg per 100g (23% DV). Calcium, protein, vitamin B12
- Whole Milk — 34.0 µg per 100g (23% DV). Calcium, protein, vitamin B12
- Mackerel — 34.0 µg per 100g (23% DV). Omega-3 (EPA & DHA), vitamin D, vitamin B12
- Shrimp — 16.0 µg per 100g (11% DV). Selenium, vitamin B12, iodine
- Kefir — 15.0 µg per 100g (10% DV). Probiotics (diverse strains), calcium, B12
- Salmon (Atlantic) — 13.0 µg per 100g (9% DV). Omega-3 EPA & DHA, vitamin D, vitamin B12
How to actually eat more Iodine
A handful of additions usually move the needle more than a full diet reset. Iodine is best consumed from whole foods rather than supplements whenever possible. Try adding one new source each week, track how you feel, and build from there rather than forcing every meal to hit a target.
For broader context, see our Energy & Performance hub and the Iodine compound page.
Common questions
How much Iodine do I need a day? Needs differ by age, sex, life stage and health status. The figures here are not prescriptions; use them to compare foods, then apply your own context.
Are supplements better than food sources? Not automatically. Food provides co-factors such as fibre, fat and other micronutrients that help the body use Iodine effectively. Supplements are useful for filling confirmed gaps.
Scientific references & clinical evidence
This guide is built on peer-reviewed research — verify the primary sources below.
