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Foods high in iodine are mainly sea vegetables, fish and shellfish, dairy products, eggs and iodized salt. In the food table of the NIH Office of Dietary Supplements (ODS), 3 ounces of baked cod lists about 146 micrograms, roughly 97% of the Daily Value, and a quarter teaspoon of iodized table salt about 78 micrograms. Most fruits, vegetables and grains supply little. Below is the official iodine table with values per serving, why iodine numbers are harder to pin down than other nutrients, how to read a salt label, the intake reference values, and why too much iodine is also a problem.
Peptide Labs does not sell iodine products or food. This article is general nutrition information, not medical advice.
Key Takeaways
- Sea vegetables, cod, oysters, Greek yogurt, milk, eggs and iodized salt are the main iodine rich foods in the NIH table.
- Iodine content swings widely with soil, animal feed, dairy sanitizers and seaweed species, so every number is approximate.
- The adult RDA is 150 micrograms a day, 220 in pregnancy and 290 while breastfeeding; the label Daily Value is 150.
- Sea salt, kosher salt and Himalayan salt are not usually iodized, and processed foods almost always use noniodized salt.
- More is not better: per ODS, high iodine intakes can cause thyroid problems, and the adult upper limit is 1,100 micrograms a day.
Foods high in iodine: the NIH table
The values below are from Table 2 of the ODS iodine fact sheet, which draws on the USDA, FDA and ODS Database for the Iodine Content of Common Foods. They are not from the USDA SR Legacy database that our other food guides use, because SR Legacy contains no iodine values at all. ODS calls these numbers approximate and useful as a guide. The percent Daily Value uses the FDA label value of 150 micrograms.
| Food and serving | Iodine per serving (mcg) | % Daily Value |
|---|---|---|
| White bread made with iodate dough conditioner, 2 slices | 296 | 197% |
| Whole-wheat bread made with iodate dough conditioner, 2 slices | 273 | 182% |
| Cod, baked, 3 oz | 146 | 97% |
| Nori, dried, flaked, 2 tbsp (5 g) | 116 | 77% |
| Oysters, cooked, 3 oz | 93 | 62% |
| Greek yogurt, plain, nonfat, 3/4 cup | 87 | 58% |
| Milk, nonfat, 1 cup | 84 | 56% |
| Iodized table salt, 1/4 tsp | 78 | 52% |
| Fish sticks, cooked, 3 oz | 57 | 38% |
| Egg, hard boiled, 1 large | 31 | 21% |
| Pasta boiled in water with iodized salt, 1 cup | 30 | 20% |
| Chocolate ice cream, 2/3 cup | 28 | 19% |
| Cheddar cheese, 1 oz | 14 | 9% |
| Beef liver, cooked, 3 oz | 14 | 9% |
| Shrimp, cooked, 3 oz | 13 | 9% |
| Tuna, canned in water, 3 oz | 7 | 5% |
| Soy beverage, 1 cup | 3 | 2% |
| Chicken breast, roasted, 3 oz | 1 | 1% |
| Bread made without iodate dough conditioner, 2 slices | 1 | 1% |
| Sea salt, noniodized, 1/4 tsp | 0 | 0% |
| Brown rice, broccoli, banana, green peas, soy sauce | 0 | 0% |
Ocean foods and dairy dominate, while plant staples such as rice and broccoli register zero. The bread rows show how one ingredient, an iodate dough conditioner, can change a loaf from almost nothing to nearly twice the Daily Value.
Seafood and sea vegetables
ODS names fish and other seafood among the main iodine sources. In its table, baked cod, cooked oysters and fish sticks all count as high sources (20% of the Daily Value or more), while shrimp and canned tuna contribute smaller amounts. Our guides to oysters and shrimp cover their other nutrients and safety notes.
Sea vegetables are the most concentrated source, and also the least predictable. ODS reports that commercially available seaweeds in whole or sheet form ranged from 16 to 2,984 micrograms of iodine per gram, a spread of more than 180-fold. That is why a light sprinkle of nori is a modest source while some seaweeds can deliver very large amounts in a small serving; see our kelp and sea moss guides for those products. Nutrition Facts labels usually do not list iodine unless it was added.
Iodine foods beyond the ocean: dairy and eggs
Milk, yogurt and cheese contain iodine, but ODS explains that the amount depends on whether cows received iodine in their feed and whether iodine-based sanitizers (iodophors) were used on the animals and the processing equipment. In one analysis cited by ODS, 59 samples of nonfat milk ranged from 38 to 160 micrograms per cup. Greek yogurt and milk both rank as high sources in the table, and one hard boiled egg supplies about a fifth of the Daily Value according to ODS. For more on those foods, see Greek yogurt and egg nutrition.
Plant-based beverages are a different story. ODS notes that soy and almond beverages contain relatively small amounts of iodine, so switching from dairy to soy milk or another plant drink also changes your iodine picture.
Iodized salt: how to read the label
In the United States, salt makers have added iodine to table salt since the 1920s, and the practice is still voluntary, according to ODS. FDA rules (21 CFR 100.155) define iodized salt as salt with iodide added as potassium iodide or cuprous iodide, and require the statement “This salt supplies iodide, a necessary nutrient” right after the name. Salt without added iodide must say “This salt does not supply iodide, a necessary nutrient.”
Per its label, iodized salt in the US provides 45 micrograms of iodine per gram of salt, and ODS reports that measured samples averaged slightly more. Two caveats matter. Most of the salt Americans eat comes from processed foods, and ODS says manufacturers almost always use noniodized salt; if they do use iodized salt, the ingredient list must say so. And specialty salts such as sea salt, kosher salt, fleur de sel and Himalayan salt are not usually iodized. Using iodized salt does not mean using more salt; our guides to low sodium foods and salt substitutes cover the sodium side.
Bread, pasta and dough conditioners
Most commercial bread contains very little iodine unless it is made with potassium or calcium iodate as a dough conditioner. ODS cites 2019 USDA branded-food data showing that about 20% of ingredient labels for white bread, whole-wheat bread, hamburger buns and hot dog buns listed iodate. Because iodine is not required on the Nutrition Facts panel, the ingredient list is the only clue. Pasta, similarly, picks up iodine only when it is boiled in water with iodized salt.
How much iodine do adults need?
The Recommended Dietary Allowance (RDA) set by the Food and Nutrition Board is 150 micrograms a day for adults, rising to 220 micrograms during pregnancy and 290 micrograms during breastfeeding, according to ODS. Children need less: the RDA is 90 micrograms for ages 1 to 8 and 120 micrograms for ages 9 to 13. The World Health Organization and partner groups recommend 250 micrograms in pregnancy, ODS notes. The Daily Value used on food and supplement labels is 150 micrograms. These are population reference values, not personal targets.
Per ODS, FDA Total Diet Study data from 2008 to 2012 put average US intake at 216 micrograms a day, meeting the estimated average requirement for every group even before counting table salt.
Who may get too little iodine from food
ODS lists the groups most likely to have inadequate iodine status:
- People who do not use iodized salt.
- Pregnant women: ODS notes surveys suggesting many pregnant women in the US might consume insufficient iodine, although the effect, if any, on fetal development is not known. Some, but not all, prenatal supplements contain iodine; see prenatal vitamins.
- Vegans and people who eat few or no dairy products, seafood and eggs, including some people with food allergies or lactose intolerance.
- People living in regions with iodine-poor soils, such as some mountainous areas and flood-prone river valleys.
- People with marginal iodine status who eat a lot of goitrogen-containing foods such as soy, cassava and cruciferous vegetables. ODS adds that for most people with adequate intakes, reasonable amounts of these foods are not a concern.
Symptoms and thyroid testing belong with a clinician. Our iodine supplement guide covers iodine deficiency signs, who might consider a supplement, and the interactions in more depth.
Too much iodine: the other side
ODS explains that high iodine intakes can cause some of the same problems as low intakes, including goiter, raised thyroid-stimulating hormone and an underactive thyroid, and can also trigger an overactive thyroid or thyroid inflammation. People with autoimmune thyroid disease or a history of iodine deficiency may react to intakes that are considered acceptable for others. The Tolerable Upper Intake Level (UL) is 1,100 micrograms a day for adults, including during pregnancy and breastfeeding, and lower for children (200 micrograms for ages 1 to 3), per ODS.
ODS also flags medicine interactions: high iodine intake on top of antithyroid medicines such as methimazole can have an additive effect, and potassium iodide taken with ACE inhibitors or potassium-sparing diuretics can raise blood potassium. Anyone on these medicines should talk with their prescriber before changing iodine intake.
Low-iodine diets before radioactive iodine
Some people preparing for radioactive iodine therapy for thyroid cancer are asked to follow a short-term low-iodine diet. ODS lists the foods usually avoided: iodized salt, fish and other seafood, seaweed, milk and dairy foods, liver, eggs, breads made with iodate dough conditioners, maraschino cherries and some red or pink drinks colored with iodine-containing dyes. The exact instructions come from the care team, and this article does not replace them.
Frequently Asked Questions
Which food has the most iodine?
Seaweeds such as kelp can contain the most, but amounts vary enormously by species and batch. Among everyday foods in the ODS table, cod, iodate-conditioned bread, nori, oysters and dairy rank highest.
Are eggs a good source of iodine?
One hard boiled large egg provides about 31 micrograms, or 21% of the Daily Value, in the ODS table, which counts as a high source.
Does sea salt or Himalayan salt contain iodine?
Usually not. ODS lists noniodized sea salt at zero, and specialty salts are not usually iodized. Check for the FDA statement “This salt supplies iodide, a necessary nutrient” on the package.
Do fruits and vegetables have iodine?
Most are poor sources. Their iodine depends on the soil, fertilizer and irrigation, and items such as broccoli, bananas and green peas list zero in the ODS table.
Why don’t nutrition labels show iodine?
FDA does not require iodine on the Nutrition Facts label unless iodine has been added to the food, so naturally iodine rich foods such as fish and seaweed usually carry no iodine number.
Can you get too much iodine from food?
Some seaweeds contain very large and variable amounts, per ODS, and ODS says excess iodine can disturb thyroid function, and the adult upper limit is 1,100 micrograms a day.
Related reading: foods high in manganese, selenium and third-party tested supplements.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a thyroid condition. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Foods High in Manganese: USDA Table of Grains, Nuts and Shellfish, Iodine Supplement Guide: Deficiency, Kelp and Thyroid Safety, Kelp: USDA Nutrition, Benefits, Iodine and Who Should Be Careful.