11 Iodine Rich Foods You Need To Know About

There are already dozens of television and radio commercials running on TV and radio channels describing the importance of iodine rich foods in the development of children and how its deficiency can hamper their physical and mental development. Iodine is a trace element and is necessary for a number of body functions.

The main function of iodine is to help in the normal operation of the thyroid glands, which are responsible for controlling basic metabolic processes in the body. Another critical function performed by iodine is to maintain optimum energy levels of the body by maximum utilization of calories.

Apart from these vital functions, iodine is also helpful in maintaining healthy nails, hair, and teeth. Iodine is responsible for the normal growth and maturation of sex organs, and hence greatly helps in reproduction. The deficiency of iodine can cause several severe health disorders, such as mental retardation, goiter, abnormal weight gain, decreased fertility, constipation, and fatigue.

The daily requirement for iodine is very low and can be easily fulfilled by iodized salt or any type of seafood. Read further to know more about iodine-rich foods. 

Iodized Salt

Iodized salt is a type of table salt mixed with minute quantities of iodine-containing salt. A pinch of iodized salt is enough to meet the daily requirement of iodine in the body. Iodized salt provides 3000 mcg of iodine per 100g serving, making it the leading source of iodine. 


Seaweed is prominently used in East Asia and European countries. Seaweed is a multicellular alga and is consumed in various forms. Seaweed supplies 2500 mcg of iodine per 100g. 


Haddock is a fish commonly found in the North Atlantic region. It is a popular fish food and is a major source of necessary protein and iodine. Every 100 g of haddock provides around 300 mcg of iodine. 

Fresh Fish

Fish is known to have essential protein and minerals required by the body. Fresh fish is a great source for meeting the daily requirement of iodine. Most species of fresh fish provide around 200 mcg of iodine per 100g serving. 


Cod is a popular fish food known for its mild flavor and white flaky flesh. Codes are of different types and are consumed widely across the world. Cod provides 175 mcg of iodine per 100g. 


Trifle is a sweet dessert dish consisting of custard, fruit, sponge cake, fruit juice or gelatin, and whipped cream. Not only is it utterly delicious in taste, but it also supplies a good amount of iodine. Every 100g serving of trifle supplies 60 mcg of iodine. 

Cheddar Cheese

Cheddar cheese is a popular cheese widely consumed in the UK and the US. Apart from serving great taste, it is also known to have nutritional value. Cheddar cheese provides 42 mcg of iodine per 100g serving.

Jaffa Cakes

Jaffa cakes are a popular snack in European countries like the United Kingdom and Ireland. These cakes are also known to supply a considerable amount of iodine to the body. Every 100g of Jaffa cakes can provide 32 mcg of iodine. 

Malt Bread

Another tasty snack and a good source of iodine on the list is malt bread. Known for its sweet taste and chewy texture, it is widely consumed in the United Kingdom. Malt bread supplies 29 mcg of iodine per 100g. 

Naan Bread

It is a popular leavened and oven-baked flatbread, widely consumed in South and Central Asia. Naan bread is also known to supply a considerable amount of iodine to the body. Every 100g of Naan bread provides 28 mcg of iodine. 

Other Iodine Rich Foods

Apart from the above-mentioned foods, several other foods can also meet the daily requirement of Iodine. These foods include condensed milk, cheesecake, eggs, dulse, garlic, lima beans, sesame seeds, soybeans, and spinach. 

Remember to include these healthy foods in your dietary system to have a regular supply of iodine and to maintain a healthy frame of mind and body.

11 Iodine Rich Foods You Need To know About
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