Foods high in Iodine
Iodine is a trace mineral; iodized salt, seafood and dairy are the main sources.
The Daily Value is 150 µg. The list ranks generic foods by iodine per 100 g, from USDA FoodData Central. Amounts per 100 g favor dry and concentrated foods, so the typical serving is shown too.
| # | Food | Per 100 g | % DV | Per serving |
|---|---|---|---|---|
| 1 | Alaska Pollock, raw Finfish and Shellfish Products | 186 µg | 124% | n/a |
| 2 | Fish, cod, Atlantic, wild caught, raw Finfish and Shellfish Products | 114 µg | 76% | 131 µg Reference amount (RACC) |
| 3 | Cheese, parmesan, grated, refrigerated Dairy and Egg Products | 82.9 µg | 55% | 4.1 µg Reference amount (RACC) |
| 4 | Cheese, queso fresco, solid Dairy and Egg Products | 79.9 µg | 53% | 24 µg Reference amount (RACC) |
| 5 | Cheese, cotija, solid Dairy and Egg Products | 64.8 µg | 43% | 19.4 µg Reference amount (RACC) |
| 6 | Cheese, provolone, sliced Dairy and Egg Products | 64.3 µg | 43% | 19.3 µg Reference amount (RACC) |
| 7 | Yogurt, plain, nonfat Dairy and Egg Products | 58.7 µg | 39% | 99.8 µg Reference amount (RACC) |
| 8 | Cheese, American, restaurant Dairy and Egg Products | 54.1 µg | 36% | 8.7 µg 1 slice |
| 9 | Cheese, pasteurized process cheese food or product, American, singles Dairy and Egg Products | 52.5 µg | 35% | 15.8 µg Reference amount (RACC) |
| 10 | Eggs, Grade A, Large, egg whole Dairy and Egg Products | 49.1 µg | 33% | 24.7 µg 1 egg, whole without shell |
| 11 | Cheese, feta, whole milk, crumbled Dairy and Egg Products | 48.4 µg | 32% | 14.5 µg Reference amount (RACC) |
| 12 | Cheese, oaxaca, solid Dairy and Egg Products | 45.7 µg | 30% | 13.7 µg Reference amount (RACC) |
| 13 | Cottage cheese, full fat, large or small curd Dairy and Egg Products | 45.7 µg | 30% | 50.3 µg Reference amount (RACC) |
| 14 | Crustaceans, crab, blue swimming, lump, pasteurized, refrigerated Finfish and Shellfish Products | 44.5 µg | 30% | 37.8 µg Reference amount (RACC) |
| 15 | Cheese, monterey jack, solid Dairy and Egg Products | 35.9 µg | 24% | 10.8 µg Reference amount (RACC) |
| 16 | Cream cheese, full fat, block Dairy and Egg Products | 34.9 µg | 23% | 10.5 µg Reference amount (RACC) |
| 17 | Buttermilk, low fat Dairy and Egg Products | 34.2 µg | 23% | n/a |
| 18 | Cream, sour, full fat Dairy and Egg Products | 32.8 µg | 22% | 9.8 µg Reference amount (RACC) |
| 19 | Fish, salmon, sockeye, wild caught, raw Finfish and Shellfish Products | 18.4 µg | 12% | 21.1 µg Reference amount (RACC) |
| 20 | Crustaceans, shrimp, farm raised, raw Finfish and Shellfish Products | 13.6 µg | 9% | 15.7 µg Reference amount (RACC) |
| 21 | Spinach, mature Vegetables and Vegetable Products | 6.1 µg | 4% | 5.2 µg Reference amount (RACC) |
| 22 | Fish, tilapia, farm raised, raw Finfish and Shellfish Products | 4.1 µg | 3% | 4.8 µg Reference amount (RACC) |
| 23 | Fish, salmon, Atlantic, farm raised, raw Finfish and Shellfish Products | 3.2 µg | 2% | 3.7 µg Reference amount (RACC) |
| 24 | Fish, catfish, farm raised, raw Finfish and Shellfish Products | 1.9 µg | 1% | 2.2 µg Reference amount (RACC) |
General information, not a recommendation to eat any food in particular amounts. Supplements and fortified foods are not covered.