Top 10 Iodine-Rich Foods for a Healthy Thyroid

I remember in one of my science classes back in primary school, we learned about iodine and how it played such an important role in our bodies. That lesson stood out to me because the shiny purple substance changed directly from solid to gas when it was heated! I thought that was quite odd but also interesting. Anyway, we then learned that it was necessary for everyone to consume iodine daily for some important reason which I don’t remember how our teacher worded back then. Before I could ask how and where we were supposed to find this iodine thing (I had never heard of it in my household as something we needed to eat), our teacher explained that it was actually in table salt! I was fascinated. I don’t remember if our teacher named more iodine-rich foods besides table salt, but that’s what I’ll do today. In this article, we explore the top 10 iodine-rich foods that you can incorporate into your regular diet for a healthy thyroid.

Before we get to iodine-rich foods, let’s briefly go over the role of iodine in thyroid function, and why it is crucial to have a properly functioning thyroid.

Disclaimer: Please note that this article is a result of my personal research and that it is for informational purposes only. For medical advice or diagnosis, consult a professional.

Role of Iodine in Thyroid Function

Iodine is an essential element that plays a crucial role in thyroid function, according to the British Thyroid Foundation. The thyroid, a small, butterfly-shaped gland in your neck uses iodine to produce thyroid hormones, namely thyroxine (T4) and triiodothyronine (T3), which regulate metabolism, growth, development, and other bodily functions including energy levels, and even mood. It goes without saying, therefore, that inadequate intake of iodine could lead to bodily problems, and so would excessive intake of this essential element.

Iodine Deficiency and Hypothyroidism

In Verywell Health, a health expert notes that when iodine intake is insufficient, the thyroid gland cannot produce enough thyroid hormones, leading to a condition called hypothyroidism. Symptoms of hypothyroidism may include fatigue, weight gain (or rather, struggling to lose weight), hair loss, cold intolerance, and dry skin among others.

Excessive Iodine Intake and Hypo/hyperthyroidism

Another health expert in Healthline writes that excessive iodine intake can also interfere with thyroid function. High levels of iodine intake can lead to (1) hypothyroidism due to the inhibition of hormone production, or (2) an overactive thyroid, a condition called hyperthyroidism. Symptoms of hyperthyroidism may include weight loss, rapid heartbeat, anxiety, and sweating.

Recommended Iodine Intake

WebMD notes that the Recommended Dietary Allowance (RDA) for iodine, which is the amount that should be consumed daily, varies depending on age, gender, and pregnancy status. For adults, their RDA is 150 micrograms (mcg). Pregnant and breastfeeding women often need higher amounts to cater for their babies. Pregnant women’s RDA for iodine is 220 mcg while breastfeeding mothers need even more, about 290 mcg. Children’s RDA depends on their age. According to the National Institutes of Health, the daily amount of iodine needed is higher for newborns up to one year old. It then dips a little between ages 1-8 and increases again as kids approach double digits in age.

Sources of Iodine (Iodine-Rich Foods)

Consuming enough iodine is one of the key factors in keeping your thyroid healthy. Since your body doesn’t naturally produce iodine, you must get it from your diet. Here, I’ve compiled the top 10 iodine-rich foods that will help you keep your thyroid in top shape.

1. Seaweed (Kelp, Nori, Wakame)

Seaweeds contain notably high levels of iodine. Different types of seaweed have varying iodine levels: Kelp, the richest source, contains up to 2000 mcg per gram. That means that just a small amount of kelp can provide more than 200% of your daily iodine requirement. Wakame contains moderate iodine levels and is commonly used in soups and salads. Nori is the least concentrated in iodine but still a great source. It is the type often used in sushi rolls. So, if you’re a sushi lover, you’re most likely well covered here.

POINT TO NOTE: If seaweed is a regular item in your diet, it is good to be mindful of portion sizes to prevent excessive iodine intake which can be harmful.

2. Cod Fish

This mild, flaky white fish is not just delicious but also packed with iodine. A single serving can give you up to 66% of your daily needs while also providing high-quality protein and omega-3 fatty acids. Cod is also low in calories, making it an excellent choice for those looking to maintain a healthy weight while supporting their thyroid.

3. Dairy Products (Milk, Yogurt, Cheese)

Dairy is one of the most accessible sources of iodine. One cup of milk provides about 56 mcg of iodine, covering a good portion of your daily intake. Greek yogurt is also very rich in iodine while offering probiotics that promote gut health. Cheese, especially cottage cheese, is another excellent source of Iodine. Looking for additional ways to enjoy these everyday dairy products? Check out my Kenyan tea with milk recipe; this cheesiest, most creamiest mac n cheese recipe; and my Chia seed with Greek yogurt and berries for a healthy breakfast.

4. Iodized Salt

Here we go! I talked about salt as a great source of iodine in my introduction to this article, but I want to emphasize here that not all salt is fortified with iodine. It has to be labeled as ‘Iodized Salt.’ Once, I wondered again, why non-iodized salt was in the stores anyway if iodine was needed by everybody! Alas! If you’re a frequent seaweed eater (or any other food that is super rich in iodine), why would you need iodized salt anymore? Otherwise, switching to iodized salt is one of the simplest ways to ensure you’re getting enough iodine. Some salt in your food, coupled with another iodine-rich source, easily provides 100% of your daily requirement. But remember, moderation is key – too much salt can raise other health problems too.

5. Shrimp and Other Shellfish

Shrimp, lobster, and scallops are naturally high in iodine and provide a delicious way to support your thyroid while also delivering lean protein and essential minerals. So, celebrate, seafood lovers! Here’s my quick and easy recipe for crispy fried shrimp which I recommend you enjoy with a zesty fresh salad like kachumbari (know what that is? Find out!)

As we move on to the second half of this article to uncover more iodine-rich foods, please consider checking out my affiliate links below. Purchasing any item you may need through these links would help support this blog. I will earn commissions at no additional cost to you. Thank you very much!

My Amazon Affiliate Links

• Masterclass Cookware Set (Non-stick): https://amzn.to/3AeB02M
• Pioneer Woman Complete Kitchen Set: https://amzn.to/4cl8lXg
• Blue Diamond Cookware Set (Non-stick): https://amzn.to/3LZjr9s
• ProCoat Non-stick frying pan: https://amzn.to/3XacJEl
• Wooden spoons: https://amzn.to/3YBuDRp
• Bamboo cutting boards set: https://amzn.to/3YLL1ip
• Pioneer Woman knives set: https://amzn.to/3AjRkQ5

6. Eggs

An egg a day keeps thyroid troubles away! One large egg contains about 16 mcg of iodine, with most of it concentrated in the yolk. Plus, eggs are an excellent source of selenium, another thyroid-supporting mineral. Now, when it comes to eggs, recipes abound, to the point I am almost ashamed to share mine. But I will! (Okay, hopefully, I will post some more sophisticated egg recipes soon. Not this simplistic scrambled eggs recipe – which is not so simple, by the way! How many people out here make overcooked, dry, and rubbery scrambled eggs? Just saying).

7. Tuna

Tuna is an iodine-rich fish that’s also loaded with omega-3 fatty acids and protein. A 3-ounce serving provides around 17 mcg of iodine, making it a great addition to your thyroid-friendly diet.

8. Turkey and Chicken

Lean poultry, like turkey and chicken, contains moderate amounts of iodine while offering high-quality protein that supports overall health and metabolism. I have countless chicken recipes on this blog but let’s do turkey first. Here’s my recipe for a whole roast turkey that I made for Thanksgiving in 2024. As for the chicken, you’ll really love my (1) whole roast chicken, (2) chicken stew in coconut milk, (3) dry rub baked chicken drumsticks, (4) crispy fried chicken wings, and (5) chicken noodle soup among many others in the Meats section of my blog.

9. Cranberries

Cranberries aren’t just great for urinary tract health; they’re also a sneaky source of iodine! A handful of dried cranberries can provide up to 400 mcg of iodine, making them a great snack for thyroid health. Of course, consume them in moderation.

10. Potatoes (with Skin)

A medium-sized baked potato with skin contains around 40 mcg of iodine. It’s a nutritious, fiber-packed side that pairs well with just about any meal. I’ve got some potato recipes that I think you might love, including crispy potato wedges (consider leaving the skin on) and baked potatoes in herb butter.

How to Easily Incorporate More Iodine into Your Diet

Adding iodine-rich foods to your daily meals doesn’t have to be complicated. You might find the following simple tips helpful:

• Always go for iodized salt rather than regular salt when grocery shopping. Be sure to confirm the label because often, the packaging looks the same for both iodized and non-iodized salt.
• Enjoy a cup of Greek yogurt as a snack or breakfast often. Add granola and berries to that as I do here, and you’ve got yourself a filling meal.

• Add seaweed to soups, salads, or sushi rolls, and be keen to check the type and moderate your intake as needed.
• Eat at least two servings of seafood per week. Try my yummy fresh tilapia stew, whole fried tilapia stew, or this Victoria sardine (omena) stew.

• Go for fresh-from-the-store (or farm) potatoes which are rich in iodine instead of refined carbs.

Conclusion

Iodine is essential for proper thyroid function. By incorporating these iodine-rich foods into your diet, you can help support your thyroid’s vital functions, boost your metabolism, and feel your best every day. The good news is that most of these Iodine-rich foods are locally available in the stores near you. Maintaining an adequate iodine intake is crucial for preventing iodine deficiency and hypothyroidism. However, excessive iodine intake can also be harmful and lead to hyperthyroidism. It is important to consult with a healthcare professional for personalized recommendations on iodine intake.

Thank you for reading up to this point. Please consider checking out my affiliate links below. Purchasing any item you may need through these links would help support this blog. I will earn commissions at no additional cost to you. Thank you very much!

My Amazon Affiliate Links

• Masterclass Cookware Set (Non-stick): https://amzn.to/3AeB02M
• Pioneer Woman Complete Kitchen Set: https://amzn.to/4cl8lXg
• Blue Diamond Cookware Set (Non-stick): https://amzn.to/3LZjr9s
• ProCoat Non-stick frying pan: https://amzn.to/3XacJEl
• Wooden spoons: https://amzn.to/3YBuDRp
• Bamboo cutting boards set: https://amzn.to/3YLL1ip
• Pioneer Woman knives set: https://amzn.to/3AjRkQ5