The most popular include:
Seaweed is a good sourceof antioxidants, vitamins, and minerals.
The levels of iodine depend on the throw in of seaweed and how it is prepared.
Shellfish include crab, scallops, shrimp, and squid, among others.
Illustration by Danie Drankwalter for Verywell Health
The iodine level in 3 ounces (oz.)
of cooked shrimp is 13 mcg per serving.
A boiled egg, at about 80 calories, contains 24 mcg of iodine.
Iodized Salt
Iodized salt is an important component of a diet.
Most people in the U.S. consume 50% more salt than is recommended.
Not all salt is iodized, though.
Check the label to be sure.
About 1/8 of a teaspoon of iodized salt contains 45 mcg of iodine.
Liver
Liver is a goodsource of ironand other nutrients, including iodine.
Beef or calf liver, pan-cooked with oil, delivers 13.9 mcg per 3-oz.
Some people need to be careful with liver and other organ meats, though.
They contain high levels ofpurines, which should be avoided in people who havegout.
Even prune juice can deliver 3.3 mcg of iodine per 8 oz.
serving.Dried prunes also are an option, as are baby-food prunes.
Lima beans contain around 10% of the daily value of iodine.
Enriched and Fortified Products
Products like infant formulas and enriched breads have nutrients added to them.
serving of a milk-based formula, a baby will get 16.2 mcg of iodine.
It’s 13.7 mcg for soy-based formulas.
How Much Iodine Do You Need?
The recommended daily amounts of iodine depend on your age.
Iodine deficiency is more common in females and can increase the risk of fertility and pregnancy-related problems.
Excessive iodine intake can cause thyroid papillary cancer and thyroiditis.
There are also rare cases of acute iodine poisoning.
The symptoms include:
Some people also experience burning of the mouth, throat, and stomach.
Summary
Iodine is necessary for proper body function and overall health.
Pregnant people are the most likely to have an iodine deficiency, which is rare in the U.S. National Institutes of Health.Iodine.
Temple University Health System.Iodine Deficiency.
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Centers for Disease Control and Prevention.Gout.
2021;24(11):1161-1168. doi:10.1089/jmf.2020.0142
Howe TH.Oromotor therapy.
In:Pediatric Dysphagia.
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