About this page: Data is drawn from Nutriofia's structured database of published sources (CoFID, USDA, and published analytical literature). The coverage bar shows what percentage of our 1041 foods have been measured for Iodine. This is a research tool — nothing here constitutes medical advice.

About Iodine

Micronutrient

Iodine is essential for the synthesis of thyroid hormones (T3 and T4), which regulate metabolism, growth, neurological development, and body temperature. It is particularly critical during pregnancy and early childhood — iodine deficiency is the most common preventable cause of intellectual disability worldwide. UK soils are low in iodine. Dairy products are the main source for most UK adults. For plant-based diets, sea vegetables (nori, wakame, kombu) are the main sources, though kombu contains extremely high levels. Iodised salt or a supplement providing 150 µg/day is strongly advised.

⚠️ Too little

Goitre (enlarged thyroid), hypothyroidism (fatigue, weight gain, cold intolerance, dry skin), and in pregnancy — cretinism, severe intellectual disability, and developmental delay in the child. Mild deficiency during pregnancy impairs childhood cognitive development even without obvious symptoms.

🚫 Too much

Excess iodine can paradoxically suppress thyroid function (Wolff–Chaikoff effect) or trigger hyperthyroidism in susceptible individuals, particularly those with pre-existing thyroid conditions. Kombu seaweed can provide dangerously high amounts — avoid regular consumption. Upper limit 600 µg/day for adults.

Sources: NHS · NIH ODS · BDA

Daily Reference Intake

EU NRV (adults)
150 µg
Nutrient Reference Value
per European Regulation 1169/2011
Best plant source (per 100g)
440,67 µg
Seaweed, kombu, dried, raw
= 293780% of daily NRV
Unit
µg
Measurement unit
used in our database

Foods Containing Iodine

335 foods with recorded data, ranked highest first. Showing 1–100 of 335. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Seaweed, kombu, dried, raw 440,67 µg 200%
★ Seaweed, wakame, dried, raw 16,83 µg 200%
★ Seaweed, nori, dried, raw 1,47 µg 200%
4 Eggs, chicken, yolk, raw 130 µg 87%
5 Courgette, dried 88 µg 59%
6 Eggs, chicken, whole, boiled 52 µg 35%
7 Eggs, chicken, whole, raw 50 µg 33%
8 Yeast extract 49 µg 33%
9 Omelette, curried, homemade 46 µg 31%
10 Omelette, plain, homemade 44 µg 29%
11 Salt 44 µg 29%
12 Omelette, cheese, homemade 39 µg 26%
13 Cheese, Double Gloucester 36 µg 24%
14 Pasta, plain, fresh, boiled 36 µg 24%
15 Cheese, Cheddar 36 µg 24%
16 Mushroom, dried 36 µg 24%
17 Cheese, Cheshire 35 µg 23%
18 Pudding, rice, homemade, with whole milk 34 µg 23%
19 Pudding, rice, homemade, with skimmed milk 33 µg 22%
20 Pudding, rice, homemade, with semi-skimmed milk 33 µg 22%
21 Roulade, spinach 32 µg 21%
22 Porridge, made with whole milk 32 µg 21%
23 Milk, skimmed, pasteurised 31 µg 21%
24 Yoghurt, low fat, plain 30 µg 20%
25 Yoghurt, whole milk, plain 30 µg 20%
26 Yorkshire pudding, made with whole milk 29 µg 19%
27 Cheese, Edam 28 µg 19%
28 Pudding, rice, canned 28 µg 19%
29 Milk, semi-skimmed, pasteurised 26 µg 17%
30 Milk, whole, pasteurised 23 µg 15%
31 Chocolate covered wafer biscuit 22 µg 15%
32 Cheese, goat's, hard 22 µg 15%
33 Yoghurt, Greek-style, plain 22 µg 15%
34 Brazil nuts (raw) 20 µg 13%
35 Peanuts, kernel only, plain, unsalted 20 µg 13%
36 Omelette, Spanish, homemade 19 µg 13%
37 Muesli, Swiss style, unfortified 19 µg 13%
38 Peanuts, roasted and salted 19 µg 13%
39 Peanuts, dry roasted, unsalted 19 µg 13%
40 Cheese, Camembert 18 µg 12%
41 Mushrooms, Chinese, dried, raw 18 µg 12%
42 Apricots, ready-to-eat, semi-dried 18 µg 12%
43 Cheese, Brie 18 µg 12%
44 Cheese, cottage 17 µg 11%
45 Dates, dried, flesh and skin 17 µg 11%
46 Green Beans 17 µg 11%
47 Spinach, dried 17 µg 11%
48 Hazelnuts (raw) 17 µg 11%
49 Onions, dried, raw 16 µg 11%
50 Chocolate covered caramel and biscuit fingers 16 µg 11%
51 Porridge, made with milk and water 16 µg 11%
52 Nuts, mixed 16 µg 11%
53 Cheese, Brie, with outer rind removed 16 µg 11%
54 Dates, dried, flesh and skin, weighed with stones 15 µg 10%
55 Cheese, Feta 14 µg 9%
56 Peanuts, kernel only, plain, weighed with shells 14 µg 9%
57 Pasta, egg, white, dried, raw 12 µg 8%
58 Bread, soda, made with white flour, homemade 12 µg 8%
59 Cheese, cream 12 µg 8%
60 Sauce, pasta, carbonara type 11 µg 7%
61 Cashew nuts, kernel only, roasted and salted 11 µg 7%
62 Cashew nuts, raw 11 µg 7%
63 Walnuts (raw) 9 µg 6%
64 Brazil nuts, kernel only, weighed with shells 9 µg 6%
65 Coffee, cappuccino, latte 9 µg 6%
66 Bread rolls, malted wheat 8 µg 5%
67 Bread, brown, toasted 8 µg 5%
68 Cream, double 8 µg 5%
69 Peas, mange-tout, boiled in unsalted water 8 µg 5%
70 Potato chips, fine cut, frozen, fried in blended vegetable oil 8 µg 5%
71 Potato chips, fine cut, frozen, fried in corn oil 8 µg 5%
72 Peas, dried, raw 7 µg 5%
73 Bread rolls, brown, crusty 7 µg 5%
74 Butter, salted 6 µg 4%
75 Bread rolls, wholemeal 6 µg 4%
76 Bread rolls, brown, soft 6 µg 4%
77 Lentils, red, split, dried, raw 6 µg 4%
78 Hazelnuts, kernel only, weighed with shells 6 µg 4%
79 Coffee, Irish 6 µg 4%
80 Biscuits, cookies, chocolate chip, American style 6 µg 4%
81 Beans, soya, dried, raw 6 µg 4%
82 Potato chips, crinkle cut, frozen, fried in corn oil 6 µg 4%
83 Red Lentils (Split, Dry) 6 µg 4%
84 Paratha, homemade 6 µg 4%
85 Soybeans (Dry) 6 µg 4%
86 Bread, brown, average 6 µg 4%
87 Courgette, raw 5 µg 3%
88 Soup, mushroom, carton, chilled 5 µg 3%
89 Courgette, boiled in unsalted water 5 µg 3%
90 Pears, dried 5 µg 3%
91 Tomato sauce, homemade 5 µg 3%
92 Rocket, raw 5 µg 3%
93 Spinach, baby, boiled in unsalted water 5 µg 3%
94 Bread, white, toasted 5 µg 3%
95 Apples, eating, raw, flesh and skin, weighed with core 4 µg 3%
96 Apples, cooking, raw, flesh only, peeled 4 µg 3%
97 Walnuts, kernel only, weighed with shells 4 µg 3%
98 Apples, eating, raw (flesh + skin) 4 µg 3%
99 Bread, white, sliced, fried in rapeseed oil 4 µg 3%
100 Eggs, chicken, white, raw 4 µg 3%

* Values are per 100g fresh weight. % NRV = percentage of EU Nutrient Reference Value. Bar shows relative level compared to the highest value across all foods in the database.

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Data sources: Standard nutrients: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID), Public Health England. EU Nutrient Reference Values: Regulation (EU) No 1169/2011 (Annex XIII). All values per 100g fresh weight unless stated. Nothing here constitutes medical advice. Nutriofia database · Argarth Collective Ltd · Company No. 16864945.