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Mineral

Iodine

The raw material for thyroid hormones, which set metabolic rate and are essential for brain development before birth and in early childhood.

Women: 150 µg/dayMen: 150 µg/dayHard to get from fruit and vegetables

220 µg in pregnancy, 290 µg when breastfeeding

On a plant-based diet

Land plants are not a dependable iodine source. On a vegan diet the practical options are iodised salt used for cooking, a little nori or wakame a few times a week, an iodine-fortified plant milk, or a supplement. Avoid kelp tablets, which often contain far too much.

Best food sources

Fruit

  • None reliably. Fruit contains almost no iodine.

Vegetables

  • Seaweed is the only rich plant source. Land vegetables contain very little, varying with soil.

Other plant foods

  • Iodised salt
  • Nori and wakame (kelp can be excessively high)
  • Fortified plant milks that list iodine
  • A supplement of about 150 µg

Animal foods

  • White fish such as cod and haddock
  • Shrimp
  • Tuna
  • Milk
  • Yogurt
  • Eggs

How much is in a serving

  • 1/4 tsp iodised salt: about 70 µg
  • 1 sheet nori: about 20 to 40 µg
  • 3 oz cod: about 100 µg
  • 1 cup milk: about 60 to 90 µg
  • 1 large egg: about 25 µg

Deficiency signs

Enlarged thyroid (goitre), fatigue, weight gain and feeling cold. In pregnancy, even mild deficiency can affect the child's brain development. Rising again in some countries as people switch to non-iodised salts and plant milks.

These signs overlap with many other conditions. A blood test through your doctor is the only way to confirm a deficiency; do not start high-dose supplements on a guess.

Absorption and interactions

  • Very high intakes from kelp supplements can also disturb the thyroid; nori and wakame are safer than kelp.
  • Selenium is needed to use iodine.
  • Large amounts of raw cruciferous vegetables and soy can interfere only when iodine intake is already low.

Meal ideas

  • Nori-wrapped rice and tofu
  • Miso soup with wakame
  • Baked cod with potatoes
  • Yogurt with fruit
  • Any meal seasoned with iodised salt

Planner meals richest in Iodine

Per serving, from the meal planner’s library. Percentages use the average adult reference intake.

  • Mussels in tomato and garlic broth280 µg · 187%
  • Coconut fish curry with rice176 µg · 117%
  • Baked cod on lentils with lemon176 µg · 117%
  • Japanese breakfast: rice, miso soup, egg and nori149 µg · 99%
  • Miso soup with tofu, wakame and soba126 µg · 84%
  • Japanese breakfast: rice, miso soup, tofu and nori124 µg · 83%