What Does Iodine Do?

Iodine is a mineral found in your body. The body needs iodine to make thyroid hormones. These hormones control the body’s metabolism and many other important functions. The body also needs thyroid hormones for proper bone and brain development during pregnancy and infancy.

Signs of Deficiency:

  • Hypothyroidism
  • An enlarged thyroid (goiter)
  • Lower-than-average IQ in infants and children
  • Adults’ inability to work and think clearly
  • Certain forms of cancer

Signs of Toxicity:

  • Getting high levels of iodine can cause some of the same symptoms as iodine deficiency.

How Much Do You Need?

Life Stage Amount
1-3 yrs 90 mcg
4-8 yrs 90 mcg
9-13 yrs 120 mcg
14-18 yrs 150 mcg
Adults 150 mcg

* You can help to maintain adequate iodine in your diet by using iodized salt.

Source

Nutrition Guide: Iodine

Whole foods with the highest amounts of iodine…

  • All
  • Beans & Legumes
  • Eggs & Dairy
  • Fruits
  • Grains
  • Herbs & Spices
  • Nuts & Seeds
  • Poultry & Meats
  • Seafood
  • Vegetables
Sea Vegetables
Amount: 1 tbs dried (5 g)
Iodine: 750
Scallops
Amount: 4 oz (113 g) steamed
Iodine: 135
Yogurt (Grass-fed)
Amount: 1 cup whole milk
Iodine: 71.05
Shrimp
Amount: 4 oz (113 g) lg steamed
Iodine: 46
Salmon
Amount: 4 oz (113 g) wild, broiled
Iodine: 32
Cow’s Milk (100% Grass-fed)
Amount: 4 oz (122 g)
Iodine: 28.06
Eggs (Pasture-raised)
Amount: 1 lg hard boiled
Iodine: 27
Tuna, Yellowfin
Amount: 4 oz (113 g) baked
Iodine: 23
Strawberries
Amount: 1 cup (144 g)
Iodine: 13
Cheese (100% Grass-fed)
Amount: 1 oz cheddar
Iodine: 10.91
Bananas
Amount: 1 medium (118 g)
Iodine: 9.44
Peanuts
Amount: .25 cup (36.5 g)
Iodine: 7.3
Cantaloupe
Amount: 1 cup (160 g)
Iodine: 6.4
Sweet Potato
Amount: 1 cup (200 g)
Iodine: 6
Barley
Amount: .33 cup dry (61.3 g)
Iodine: 4.4
Onions
Amount: 1 cup cooked (210 g)
Iodine: 4.2
Spinach
Amount: 1 cup (30g)
Iodine: 3.6
Broccoli
Amount: 1 cup (156 g)
Iodine: 3.12
Romaine Lettuce
Amount: 2 cups (94 g)
Iodine: 3.1
Avocados
Amount: 1 cup, sliced (146g)
Iodine: 3
Cabbage
Amount: 1 cup (150 g)
Iodine: 3
Green Peas
Amount: 1 cup (138 g)
Iodine: 2.75
Walnuts
Amount: .25 cup (30 g)
Iodine: 2.7
Oats
Amount: .25 cup uncooked (39 g)
Iodine: 2.4
Bell Peppers
Amount: 1 cup (92 g)
Iodine: 1
Almonds
Amount: .25 cup (23 g)
Iodine: 0.46
Grapes
Amount: 1 cup (151 g)
Iodine: 0.151
Quinoa
Amount: 1 cup cooked
Iodine: 0
Black Beans
Amount: 1 cup cooked
Iodine: 0
Beets
Amount: 1 cup (170g)
Iodine: 0
Asparagus
Amount: 1 cup (180g)
Iodine: 0
Arugula
Amount: .5 cup (10 g)
Iodine: 0
Split Peas
Amount: 1 cup cooked (196 g)
Iodine: 0
Lentils
Amount: 1 cup cooked (198 g)
Iodine: 0
Garbanzo Beans (Chickpeas)
Amount: 1 cup (164 g)
Iodine: 0
Whole Wheat Pasta
Amount: 1 cup cooked (140 g)
Iodine: 0
Cashews
Amount: .25 cup (40 g)
Iodine: 0
Tofu
Amount: 4 oz (113 g)
Iodine: 0
Brown Rice
Amount: 1 cup cooked (195 g)
Iodine: 0
Tempeh
Amount: 4 oz (113 g)
Iodine: 0
Soybeans
Amount: 1 cup cooked (172 g)
Iodine: 0
Edamame
Amount: 1 cup (155 g)
Iodine: 0
Kidney Beans
Amount: 1 cup (177 g)
Iodine: 0
Cauliflower
Amount: 1 cup (124 g)
Iodine: 0
Tomatoes
Amount: 1 cup (180 g)
Iodine: 0
Carrots
Amount: 1 cup (122 g)
Iodine:
Blueberries
Amount: 1 cup (148 g)
Iodine:
Lemons & Limes
Amount: .25 cup (61 g)
Iodine:
Kale
Amount: 1 cup (130 g)
Iodine:
Corn, Yellow
Amount: 1 cooked (77 g)
Iodine:
Green Beans
Amount: 1 cup (125 g)
Iodine:
Pinto Beans
Amount: 1 cup (171 g)
Iodine:
Apple
Amount: 1 Medium (182 g)
Iodine:
Mangos
Amount: 1 cup (165 g)
Iodine:
Mushrooms, Crimini
Amount: 1 cup (72 g)
Iodine:
Mushrooms, Shiitake
Amount: .5 cup (72.5 g)
Iodine:
Potatoes
Amount: 1 cup baked (173 g)
Iodine:
Summer Squash
Amount: 1 cup cooked (180 g)
Iodine:
Flaxseeds
Amount: 2 tbs ground (14 g)
Iodine:
Pumpkin Seeds
Amount: .25 cup shelled (32.25 g)
Iodine:
Oranges
Amount: 1 medium (131 g)
Iodine:
Pineapple
Amount: 1 cup (165 g)
Iodine:
Winter Squash
Amount: 1 cup cooked (205 g)
Iodine:
Basil
Amount: .5 cup (21 g)
Iodine:
Parsley
Amount: .5 cup (30.4 g)
Iodine:
Apricots
Amount: 1 whole (35 g)
Iodine:
Eggplant
Amount: 1 cup cooked (99 g)
Iodine:
Sunflower Seeds
Amount: .25 cup (35 g)
Iodine:
Sesame Seeds
Amount: .25 cup dried (36 g)
Iodine:
Papaya
Amount: 1 medium (276 g)
Iodine:
Olives, Black
Amount: 1 cup (134 g)
Iodine:
Millet
Amount: 1 cup cooked (174 g)
Iodine:
Plums & Prunes
Amount: 1 fresh (66 g)
Iodine:
Raspberries
Amount: 1 cup fresh (123 g)
Iodine:
Cranberries
Amount: 1 cup fresh (100 g)
Iodine:
Pears
Amount: 1 medium (178 g)
Iodine:
Watermelon
Amount: 1 cup (152 g)
Iodine:
Cilantro
Amount: .5 cup (8 g)
Iodine:
Brussels Sprouts
Amount: 1 cup cooked (156 g)
Iodine:
Collard Greens
Amount: 1 cup cooked (190 g)
Iodine:
Swiss Chard
Amount: 1 cup cooked (175 g)
Iodine:
Cucumber
Amount: 1 cup raw (104 g)
Iodine:
Bok Choy
Amount: 1 cup cooked (170 g)
Iodine:
Celery
Amount: 1 cup raw (101 g)
Iodine:
Fennel
Amount: 1 cup raw (87 g)
Iodine:
Leeks
Amount: 1 cup cooked (104 g)
Iodine:
Mustard Greens
Amount: 1 cup cooked (140 g)
Iodine:
Turnip Greens
Amount: 1 cup cooked (144 g)
Iodine:
Figs
Amount: 1 medium fresh (50 g)
Iodine:
Grapefruit
Amount: .5 medium (128 g)
Iodine:
Kiwifruit
Amount: 1 2" fresh (69 g)
Iodine:
Lima Beans
Amount: 1 cup (188 g) cooked
Iodine:
Miso
Amount: 1 tbs (17 g)
Iodine:
Navy Beans
Amount: 1 cup cooked (182 g)
Iodine:
Beef (Grass Fed)
Amount: 4 oz steak cooked (113 g)
Iodine:
Chicken (Pasture-raised)
Amount: 4 oz breast roasted
Iodine:
Lamb (Grass-fed)
Amount: 4 oz loin roasted
Iodine:
Turkey (Pasture-raised)
Amount: 4 oz light meat roasted
Iodine:
Buckwheat
Amount: 1 cup cooked (168 g)
Iodine:
Rye (Whole Grain)
Amount: .33 cup dry (55.8 g)
Iodine:
Chia Seeds
Amount: 2 tbs (28 g)
Iodine: