7 Foods Rich in Iodine

by Dr. Edward Group DC, NP, DACBN, DCBCN, DABFM Published on , Last Updated on February 25, 2015

Iodine Foods - Kelp

The thyroid gland synthesizes thyroid hormones and iodine is an essential trace mineral that is crucial for the thyroid to function properly. Eating foods rich in iodine ensures the thyroid is able to manage metabolism, detoxification, growth and development.

Research has shown that a lack of dietary iodine may lead to enlargement of the thyroid gland, lethargy, fatigue, weakness of the immune system, slow metabolism, autism, weight gain and possibly even mental states such as anxiety and depression.

The good news is that there are many popular foods with iodine, all of which are easy to incorporate into your daily diet.

The Recommended Daily Allowance (RDA) for iodine is 150 micrograms daily for everybody over the age of 14. The RDA for children ages 1-8 is 90/mcg every day, ages 9-13 is 120/mcg every day. If you’re pregnant or breastfeeding, it is recommended that you get 290/mcg every day.

Iodine Rich Foods

1. Sea Vegetables

The ocean hosts the largest storehouse of iodine foods, including Kelp, Arame, Hiziki, Kombu, and Wakame. Kelp has the highest amount of iodine of any food on the planet and just one serving offers 4 times the daily minimum requirement. 1 tablespoon of Kelp contains about 2000/mcg of iodine, 1 tablespoon of Arame contains about 730/mcg of iodine, 1 tablespoon of Hiziki contains about 780/mcg of iodine, 1 one inch piece of Kombu contains about 1450/mcg of iodine, 1 tablespoon of Wakame contains about 80/mcg of iodine. I recommend sprinkling these into soups or salads.

2. Cranberries

This antioxidant rich fruit is another great source of iodine. About 4 ounces of cranberries contain approximately 400/mcg of iodine. I recommend buying fresh organic berries or juice. If you buy cranberry juice from the store, be aware of how much sugar it contains.

3. Organic Yogurt

Probiotic Foods - Yougurt

A natural probiotic, yogurt is an excellent iodine food you should add to your diet. One serving holds more than half of your daily needs. 1 cup contains approximately 90/mcg of iodine. Other than yogurt, here is a list of probiotic foods you should consider incorporating into your diet for added health benefits.

4. Organic Navy Beans

Many beans are a great food source of iodine and navy beans may top the list. Just 1/2 cup of these beans contain about 32/mcg of iodine. Beans aren’t just an iodine food, they are also incredibly high in fiber.

5. Organic Strawberries

This tasty red fruit packs up to 10% of your daily iodine needs in just a single serving. One cup of fresh strawberries has approximately 13/mcg of iodine. Try buying fresh, organic strawberries from your local farmer’s market, they do not disappoint!

6. Raw, Organic Cheese

Cheese is high in iodine, along with essential B vitamins, calcium, and protein. One ounce of raw cheddar cheese contains around 10-15 mcg of iodine. [1] Goat’s milk cheese is easier on the digestive system and contains slightly higher levels of calcium and protein. Dairy, whether raw or pasteurized, may not be the best choice for some people, especially those with sensitive digestive systems or individuals adhering to a vegan and/or vegetarian diet.

7. Organic Potatoes

The common potato is an easy addition to most meals and is one of the richest sources of iodine in the vegetable kingdom. Leave the skin on and one medium-sized baked potato holds 60/mcg of iodine. Be sure to get organic only as potatoes tend to suck up pesticides very easily!

Iodine Supplements

If you’re not a fan of the iodine foods listed above, then you can always take an iodine supplement. There are many different types of iodine supplements on the market, so knowing the differences between each is vital. I recommend a transformative nano-colloidal detoxified nascent iodine supplement, which the body is quickly able to turn into its own effective mineral iodides for maximum absorption.

GHC youtube Video

Watch an In-Depth Video on
Everything You Need to Know About Iodine

Video Length: 60 minutes


  1. National Institute of Health. Iodine. Office of Dietary Supplements. Fact Sheet for Health Professionals.

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  • Marilyn

    If you research, you will find out that the TSH test is pretty much useless. The most important tests are the FT4 and FT3. Not T4 and T3. The word FREE must be in the tests.

  • johnyyydal24

    How much iodine is there in a 23.5mg of potassium iodide.

  • johnyyydal24

    Sorry I made a mistake with the dosage.
    How much iodine is there in 32.5 of potassium iodide as I plan to to take1 capsule per day for health along with a mineral supplement.

  • johnyyydal24

    How much iodine is in 32.5 mg of potassium iodide.

  • BobArctor

    In one of your interviews you said we need 20k-50k mcg iodine daily but most supplements provide only like 400 mcg. I don’t get this. Was this a goof ?

  • http://www.globalhealingcenter.com/ Global Healing Center

    The RDA for iodine is only 150mcg, and that’s only enough to stave off goiter. In my opinion, most people could do better with more. A serving of Detoxadine offers over 1000mcg and is going to likely be sufficient for most people.

  • BobArctor

    I knew you were gonna say that 😛

    Guess I’ll have to break down eventually and get some. Even the Kelp supplies only 400 mcg.
    I’ve been gobbling Vitacost’s Thyroid formula but it’s only 200 mcg and I’m sure the nascent is much better.

    Well, great work on all your formulas.
    I love watching you and Alex talk about these things.

    Thank you for your time :)

  • Ah Choo

    Are you aware that Fluoride causes hypothyroidism?

  • L.C. in Texas

    I would be more concerned about BPA and its affect on the human body. It is banned overseas and should be banned in the USA. It is in plastic products, which covers about everything. Reports have shown that it turns testosterone into estrogen and young girls to early puberty. Our culture can prove this is true, I believe. I also believe it is causing most health problems like hypothyroidism.

  • http://www.globalhealingcenter.com/ Global Healing Center

    I agree, it’s insane the amount of destruction it causes-


  • Trevor

    This is a very vague statement. Saying Fluoride causes hypothyroidism is like saying water kills you. Water can kill you if you drink too much. Fluoride can cause hypothyroidism if you consume too much. I’m strongly against Fluoridation of drinking water; however, this is comment boils down to scare mongering. Either that or you just haven’t looked into it enough, in which case you shouldn’t be spreading this nonsense.

  • Trevor

    Do the Strawberries etc really need to be organic for us to get the same levels of Iodine?

  • Al

    Don’t sea products like kelp also contain toxic metals prevalent in sea water? Does the nascent iodine, presumably derived from natural sources, also contain these toxic metals? My mother has hypothyroidism, so I am concerned that I may be genetically predisposed to it as well. I am generally fatigued and my metabolism has slowed down. Admittedly, I have (as of late) not lived an active lifestyle, so these symptoms may also present as a general malaise of a being sedentary. I do not have insurance. Is there an inexpensive alternative to a doctor’s test to determine if I am low in iodine? Is it a bad idea to take iodine (in kelp or nascent iodine form) without having taken a doctor’s test? I only use Himalayan Pink Salt (mostly Kirkland brand) as I have read that iodized table salt is quite harmful, and has been stripped of all trace minerals that actually make salt good for you. Does pink salt contain iodine as a trace element and is it sufficient for a man 39 years of age?

  • http://www.globalhealingcenter.com/ Global Healing Center

    The iodine in Detoxadine is deep earth sourced, not from the sea. The concern about those contaminants is not there.

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  • Nori

    Hi Terrier, What is a pitta and salt toast?

  • Helen

    I am having radioactive iodine and need to follow a low iodine diet which foods should I stay clear of

  • http://www.globalhealingcenter.com/ Global Healing Center

    Sea vegetables are typically the highest in iodine, think about avoiding those.

  • pam

    Chocolate has magnesium. Buy BioCitrate magnesium by Solaray– their capsules. Or their same, calcium magnesium 1:1 ratio. Need this brand because magnesium supplements are hard for body to absorb. If u get diarrhea lower dosage. Also spinach great natural source. Also buy high quality virgin coconut oil, put in stir fries, fruit smoothies, anywhere. Good taste but greasy texture when eaten plain. High quality olive oil and sesame oil as well as real butter are the other good oils. Been there so I know. Good luck.

  • Bruce

    Don’t the potatoes have to absorb iodine from the soil they are grown? If these foods you mentioned were grown in soil which was depleted of iodine will the foods still have iodine in them?

  • http://www.globalhealingcenter.com/ Global Healing Center

    That can certainly be a factor in those foods not having the expected amount of iodine.

  • Sam

    to boot, since most municipalities in the US fluoridate, it’s not just in most of what you drink, but many prepared food products.

  • Kalb

    I thought drinking distilled water would cause a reduction of essential minerals in your body because it is devoid of them and absorbs them. Is that information correct?

  • Cin Hus

    I like the way that you also add a video to your articles so that people have a choice to either read, view or both! With so many people having problems with ADD/ADHD and comprehension, it makes it so much easier for people to retain the great amount of info that you offer! Thank you for your guidance! I appreciate all the work that you do! I only wish you would share as much in your emails that you do in Facebook!

  • http://www.globalhealingcenter.com/ Global Healing Center

    Thanks for the kind words and suggestion. If you sign up for the daily email newsletter (top right of this page) you can get news stories in your email every day (as opposed to just once a month).

  • http://www.globalhealingcenter.com/ Global Healing Center

    That’s the subject of hot debate for a long time. It’s hungry water but I’ve had it for years and haven’t experienced problems.

  • opinionedone

    if that were the case we would see a lot more cases…wouldn’t we? it has been in the water for decades and one thing I do know …we have healthier teeth for it.

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    I am not going to do your work for you.
    “fluoride in most anti anxiety medications”
    And “Fluoride in rat poison”
    Then read the warning label says about indigestion of fluoride.

    And don’t home in on the Scaremonger” articles as I am sure you will. Research it!
    Wake up!

  • Lorayn

    if you have autoimmune thyroid, specifically thyroid peroxidase antibodies, iodine levels above normal range will stimulate increase in thyroid peroxidase which will also increase your autoimmne antibodies and increase autoimmune symptoms.

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  • Rach

    a pita is flat bread. Salt toast is bread with salt on it

  • Maureen

    Dr. Guest, I read (wish I could remember where) that Rockefeller was the one who made the decision to replace the iodine in bread with bromine. Hmmm, I wonder why?!? If I come across this information again I will post here.
    Thank you so much for all you do to get truth out to us masses!

  • erica

    I have been taken meds for my thyroid since I was 14 till now I’m 36 begaing was 25mg till I was 25 went up to 200 mg now I’m 36 and med is now 112 mg foy my synthyroid later become levoxythyrid because I have diabetes so should I still take this ????

  • erica

    I have been taken meds for my thyroid since I was 14 till now I’m 36 begaing was 25mg till I was 25 went up to 200 mg now I’m 36 and med is now 112 mg foy my synthyroid later become levoxythyrid because I have diabetes so should I still take this ????

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  • Margaret Hartman Davis

    When you have no thyroid will these food help. My grandson had his removed and wonder if food help in any way

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