Evidence-based nutrition, in plain English — every entry sourced from clinical research.

Nutrition Encyclopedia

Foods Low in Iodine

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 amount per 100g µg 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.

Nutrition facts per 100g

Nutrient Amount Unit
Calories 94.7 kcal
Protein 19 g
Carbohydrate 0 g
Dietary Fibre 0 g
Sugars 0 g
Fat 2.48 g
Saturated Fat 0.65 g
Sodium 93.7 mg
Potassium 342 mg

Source: USDA FoodData Central (FDC 2684442)

Top 15 Iodine foods

  1. Tilapia — 6.90 µg per 100g (5% DV). Protein, selenium, vitamin B12
  2. Tuna (canned, light) — 9.40 µg per 100g (6% DV). Selenium, vitamin B12, niacin
  3. Rainbow Trout — 11.0 µg per 100g (7% DV). Omega-3 (EPA & DHA), vitamin B12, vitamin D
  4. Salmon (Atlantic) — 13.0 µg per 100g (9% DV). Omega-3 EPA & DHA, vitamin D, vitamin B12
  5. Kefir — 15.0 µg per 100g (10% DV). Probiotics (diverse strains), calcium, B12
  6. Shrimp — 16.0 µg per 100g (11% DV). Selenium, vitamin B12, iodine
  7. Skim Milk — 34.0 µg per 100g (23% DV). Calcium, protein, vitamin B12
  8. Whole Milk — 34.0 µg per 100g (23% DV). Calcium, protein, vitamin B12
  9. Mackerel — 34.0 µg per 100g (23% DV). Omega-3 (EPA & DHA), vitamin D, vitamin B12
  10. Sardines — 35.0 µg per 100g (23% DV). Omega-3, calcium (with bones), vitamin D
  11. Cottage Cheese — 37.0 µg per 100g (25% DV). Casein protein, calcium, vitamin B12
  12. Cheddar Cheese — 46.0 µg per 100g (31% DV). Calcium, protein, vitamin B12
  13. Eggs — 49.0 µg per 100g (33% DV). Choline, vitamin B12, vitamin D
  14. Mozzarella — 51.0 µg per 100g (34% DV). Calcium, protein, vitamin B12
  15. Greek Yogurt (plain, nonfat) — 51.0 µg per 100g (34% DV). Calcium, vitamin B12, probiotics

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 Heart Health 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.

A note on health content. This article is for general information and is not a substitute for professional medical or dietetic advice. Where we cite research, links to the original papers are provided so you can read the evidence yourself.

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