Enriched Foods
Iodized salt is the largest source of iodine in the diet of the average American, according to University of Maryland Medical Center. A gram of iodized salt contains 77mcg of iodine. Not all salts are iodized, including some common table salts, kosher salt and sea salt. Check the label to be sure it contains iodine. Processed foods are often a good source of iodine because of the salt content and because certain additives also contain iodine, according to the Linus Pauling Institute. Check the product's ingredient list for additives like calcium iodate and potassium iodate. Bread can be a good source of iodine because iodine is often added to dough to stabilize it.
Seafood
Seawater is full of iodine and many marine plants and animals absorb and concentrate it, making seafood an excellent source of iodine, according to the Linus Pauling Institute. Certain seaweeds, such as wakame, kelp, dulce and nori, are particularly rich in iodine. A ¼ oz. of seaweed can contain as much as 4500mcg of iodine. Fish and shellfish are also good sources of iodine, though amounts vary quite a bit. A 3 oz. portion of cod contains 99mcg of iodine while the same amount of shrimp contains 35mcg. Other good choices include fish sticks, tuna, shellfish and other kinds of deepwater fish.
Iodized salt is the largest source of iodine in the diet of the average American, according to University of Maryland Medical Center. A gram of iodized salt contains 77mcg of iodine. Not all salts are iodized, including some common table salts, kosher salt and sea salt. Check the label to be sure it contains iodine. Processed foods are often a good source of iodine because of the salt content and because certain additives also contain iodine, according to the Linus Pauling Institute. Check the product's ingredient list for additives like calcium iodate and potassium iodate. Bread can be a good source of iodine because iodine is often added to dough to stabilize it.
Seafood
Seawater is full of iodine and many marine plants and animals absorb and concentrate it, making seafood an excellent source of iodine, according to the Linus Pauling Institute. Certain seaweeds, such as wakame, kelp, dulce and nori, are particularly rich in iodine. A ¼ oz. of seaweed can contain as much as 4500mcg of iodine. Fish and shellfish are also good sources of iodine, though amounts vary quite a bit. A 3 oz. portion of cod contains 99mcg of iodine while the same amount of shrimp contains 35mcg. Other good choices include fish sticks, tuna, shellfish and other kinds of deepwater fish.
Dairy Products
Dairy products are good sources of iodine in the U.S. because iodine is added to animal feed, according to the Linus Pauling Institute. In Europe, iodine levels drop in the summer, when dairy cattle graze in pastures with low iodine content in the soil. One cup of milk contains 56mcg of iodine. Other good choices include cheese, yogurt or frozen yogurt and ice cream.
Dairy products are good sources of iodine in the U.S. because iodine is added to animal feed, according to the Linus Pauling Institute. In Europe, iodine levels drop in the summer, when dairy cattle graze in pastures with low iodine content in the soil. One cup of milk contains 56mcg of iodine. Other good choices include cheese, yogurt or frozen yogurt and ice cream.
Other Foods
Some vegetables and other plant foods are good sources of iodine because they are grown in iodine-rich soil, according to the Linus Pauling Institute. But iodine levels vary considerably because the iodine content of soil can vary. Iodine is not included on nutritional labels in the U.S. so it's difficult to know how much you're getting. Good bets include soybeans and related products like soy milk and soy sauce, garlic, lima beans, sesame seeds, spinach, chard and squash. A medium baked potato can contain as much as 60mcg of iodine while a ½ cup of cooked navy beans can have 32mcg. Some poultry products also contain iodine. A large egg contains 12mcg of iodine while 3 oz. of turkey breast contains 34mcg.
Some vegetables and other plant foods are good sources of iodine because they are grown in iodine-rich soil, according to the Linus Pauling Institute. But iodine levels vary considerably because the iodine content of soil can vary. Iodine is not included on nutritional labels in the U.S. so it's difficult to know how much you're getting. Good bets include soybeans and related products like soy milk and soy sauce, garlic, lima beans, sesame seeds, spinach, chard and squash. A medium baked potato can contain as much as 60mcg of iodine while a ½ cup of cooked navy beans can have 32mcg. Some poultry products also contain iodine. A large egg contains 12mcg of iodine while 3 oz. of turkey breast contains 34mcg.
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