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The other day, Robin, 40, father of Mark,12, was explaining the importance of balanced diet to his son, who was not at all interested in eating vegetables and fruits. Once while browsing over the Internet, he searched for balanced diet deficiency results and co-incidentally found some iodine deficiency pictures. He therefore showed all the related iodine deficiency pictures to his son and also explained how lack of iodine affects the body! On seeing those pictures and hearing the hazards of iodine deficiency, Mark agreed to eat vegetables and fruits and follow a balanced diet hereafter. But, Robin found many other food items rich in iodine. Well, what were those? Read on to know...

Iodine is an important trace mineral, which is required in sufficient quantities for the proper mental and physical growth of the body. Iodine is required in small amounts for the synthesis of thyroid hormone, like triiodothyronine (T3) and thyroxine (T4). It is also required for strengthening the immune system. Most of the iodine content in the body is situated in the thyroid gland and the rest of it gets dispersed to other locations in the body, such as, blood, salivary glands, mammary glands, etc.

Traces of iodine can be found in soil and salt. However, until the twentieth century, not much was known about iodine rich salt and therefore there were many cases of hypothyroidism in the United States and Canada. But now, with the use of iodine rich salt, the scenario has changed completely and now very rarely, you would find any such iodine deficiency case. Speaking of iodine deficiency, it is caused due to lack of intake of iodine, through diet. Although, the use of iodine rich salt has completely eradicated it from the developed countries, people from many underdeveloped nations are still deprived of iodine rich salt or iodine rich foods in their diets. Iodine deficiency symptoms include, hypothyroidism, goiter, retarded mental and physical growth etc. Therefore to avoid all these symptoms, it is necessary that along with iodine rich vegetables and fruits, one also includes other foods rich in iodine in his/her diet!

But, what are the foods rich in iodine? To answer in short, some of the best sources of iodine, other than iodine rich salt are, sea food, eggs, cow milk, breads and cereals etc. But, the table below would respond to your query in a better way.

List of Foods Rich in Iodine

The table below does not just provide an iodine rich foods list. Rather, it also acquaints you with the iodine content present in each of the food stuff in micrograms (mcg).

Food ItemQuantityIodine Content
Iodized Salt100 grams3000 mcg
Cereals and Breads100 grams10-11 mcg
Meat100 grams26-27 mcg
Vegetables100 grams32-33 mcg
Fruits100 grams4-5 mcg
Haddock100 grams Almost 300 mcg
Malt bread100 grams29-30 mcg
Haddock100 grams300 mcg
Jaffa cakes100 gramsMore than 32 mcg
Naan Bread100 grams28-29 mcg
Trifle100 grams60 mcg
Mayonnaise100 grams35-36 mcg
Cod100 gramsMore than 90 mcg
Boiled Egg1 egg23.76 mcg
Low Fat Yogurt1 cup87 mcg
Strawberries1 cup13 mcg
Kelp0.25 cup415 mcg
Cow Milk (2%)1 cup58-59 mcg
Gouda Cheese40 grams13.6 mcg
Raw Oyster13-14 grams21-22 mcg
Ice Cream45-50 grams9.6-9.7 mcg
Cheddar Cheese1 ounce5-20 mcg
Cottage CheeseHalf cup with around 2 % milk fat25-70 mcg

Some Other Foods High in Iodine

However, apart from these foodstuffs, some other iodine rich foods include:
  • Dulse
  • Kombu
  • Arame
  • Wakame
  • Hijiki
  • Nori
So you've must have understood that there are many such foods rich in iodine, that can be easily included in the regular diet. All the above said foods are usually safe to eat in sufficient quantities. However, if you have a pre-existing allergy for any of the food items, do consult a doctor and get a better alternative prescribed for yourself. Eat Healthy Stay Well!!!