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 201–300 of 335. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Grapefruit, flesh only, raw 2 µg 1%
★ Tomato 2 µg 1%
★ Broccoli 2 µg 1%
4 Figs, ready-to-eat, semi-dried 2 µg 1%
5 Cabbage, white, raw 2 µg 1%
6 Prunes, ready-to-eat, semi-dried 2 µg 1%
7 Melon, Canteloupe-type, flesh only, weighed whole 2 µg 1%
8 Onion, red, raw 2 µg 1%
9 Squash, butternut, boiled in unsalted water 1.6 µg 1%
10 Celery, raw 1 µg 1%
11 Lettuce, average, raw 1 µg 1%
12 Strawberries, raw 1 µg 1%
13 Aubergine, raw 1 µg 1%
14 Pears, Nashi, flesh and skin, raw, weighed with core 1 µg 1%
15 Blueberries, raw 1 µg 1%
16 Oranges, flesh only 1 µg 1%
17 Pears, Nashi, flesh and skin, raw 1 µg 1%
18 Potatoes, old, microwaved, flesh and skin 1 µg 1%
19 Potatoes, boiled (unsalted) 1 µg 1%
20 Brussels sprouts, raw 1 µg 1%
21 Aubergine, fried in corn oil 1 µg 1%
22 Clementine 1 µg 1%
23 Satsuma 1 µg 1%
24 Kohl rabi, raw 1 µg 1%
25 Potatoes, old, baked, flesh and skin 1 µg 1%
26 Potatoes, old, boiled in unsalted water, flesh only 1 µg 1%
27 Potatoes, old, raw, flesh only 1 µg 1%
28 Potato wedges, retail, cooked 1 µg 1%
29 Aubergine, fried in butter 1 µg 1%
30 Sauerkraut 1 µg 1%
31 Peppers, capsicum, green, raw 1 µg 1%
32 Tangerine 1 µg 1%
33 Beans, cannellini, canned, re-heated, drained 1 µg 1%
34 Melon, Galia, flesh only 1 µg 1%
35 Melon, Honeydew, flesh only, weighed whole 1 µg 1%
36 Radish, red, flesh and skin, raw 1 µg 1%
37 Yam, flesh only, boiled in unsalted water 1 µg 1%
38 Aubergine, flesh and skin, boiled in unsalted water 1 µg 1%
39 Sweetcorn, baby, stir-fried in rapeseed oil 1 µg 1%
40 Sweetcorn, baby, boiled in unsalted water 1 µg 1%
41 Brussels sprouts, boiled in unsalted water 1 µg 1%
42 Potatoes, old, baked, flesh only, weighed with skin 1 µg 1%
43 Potatoes, old, baked, flesh only 1 µg 1%
44 Potatoes, old, boiled in salted water, flesh only 1 µg 1%
45 Rhubarb, stems only, stewed without sugar 1 µg 1%
46 Apricots, raw, flesh and skin 1 µg 1%
47 Lentils, green and brown, whole, dried, boiled in unsalted water 1 µg 1%
48 Worcestershire sauce 1 µg 1%
49 Beans, chick peas, canned, re-heated, drained 1 µg 1%
50 Aubergine, stuffed with rice 1 µg 1%
51 Beans, butter, dried, boiled in unsalted water 1 µg 1%
52 Almonds, weighed with shells 1 µg 1%
53 Beans, chick peas, Kabuli, whole, dried, boiled in unsalted water 1 µg 1%
54 Avocado, Fuerte, flesh only, weighed with skin and stone 1 µg 1%
55 Pears, raw, flesh and skin 1 µg 1%
56 Grapes, green 1 µg 1%
57 Grapes, red 1 µg 1%
58 Citrus fruit, soft/easy peelers, flesh only 1 µg 1%
59 Coconut, flesh only, fresh 1 µg 1%
60 Cabbage, white, boiled in unsalted water 1 µg 1%
61 Cabbage, green, raw 1 µg 1%
62 Pears, average, raw, flesh only 1 µg 1%
63 Pears, average, flesh and skin, raw, weighed with core and stalk 1 µg 1%
64 Oranges, flesh only, weighed with peel and pips 1 µg 1%
65 Crumpets, toasted 1 µg 1%
66 Blackberries, raw 1 µg 1%
67 Grapes, average, weighed with pips 1 µg 1%
68 Grapes, average 1 µg 1%
69 Rice, brown, easy cook, boiled in unsalted water 1 µg 1%
70 Citrus fruit, soft/easy peelers, flesh only, weighed with peel and pips 1 µg 1%
71 Peppers, capsicum, green, boiled in unsalted water 1 µg 1%
72 Cereal bars, with fruit and/or nuts, no chocolate, unfortified 1 µg 1%
73 Chickpeas (Cooked, Drained) 1 µg 1%
74 Beans, haricot, canned, re-heated, drained 1 µg 1%
75 Pak choi, steamed 1 µg 1%
76 Cabbage, green, boiled in unsalted water 1 µg 1%
77 Pears, raw, flesh only, peeled, weighed with skin and core 1 µg 1%
78 Potatoes, old, potato wedges, with skin, cooked in sunflower oil, homemade 1 µg 1%
79 Kiwi fruit, flesh only, raw, weighed with skin 1 µg 1%
80 Aubergine, fried in rapeseed oil 1 µg 1%
81 Kohl rabi, boiled in unsalted water 1 µg 1%
82 Cabbage, average, boiled in unsalted water 1 µg 1%
83 Orange juice, freshly squeezed, weighed as whole fruit 1 µg 1%
84 Orange juice, freshly squeezed 1 µg 1%
85 Avocado, Hass, flesh only 1 µg 1%
86 Celery, boiled in unsalted water 0.616 µg 0%
87 Cheese, processed, plain 0.0001 µg 0%
88 Cheese, Red Leicester 0.0001 µg 0%
89 Cheese spread, plain 0.0001 µg 0%
90 Cheese, Stilton 0 µg 0%
91 Cheese, Mozzarella 0 µg 0%
92 Cheese, Wensleydale 0 µg 0%
93 Cheese, Parmesan 0 µg 0%
94 Tofu (Firm, Plain) 0 µg 0%
95 Macadamia nuts (raw) 0 µg 0%
96 Flaxseed (linseed), ground 0 µg 0%
97 Pecans (raw) 0 µg 0%
98 Pistachios (raw) 0 µg 0%
99 Sweetcorn, frozen, boiled 0 µg 0%
100 Bicarbonate of soda 0 µg 0%

* 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.