Mineralsµg

Foods Rich in Iodine

Discover the best food sources of Iodine, ranked by amount per 100g.

IFCT · INDB · USDA · CoFID · Ciqual · AFCD

Daily Requirement (RDA)

150

µg/day

Adult Male

150

µg/day

Adult Female

120

µg/day

Child (4–9 yrs)

Source: ICMR 2020

Top 30 Foods Rich in Iodine

Ranked by µg per 100g edible portion. Filter by food origin or dietary preference.

#	Food	µg/100g	% DV	DB
1	North Atlantic rockweed (Ascophyllum nodosum), dried or dehydrated	68200	>999%	Ciqual
2	Toothed wrack or bladder wrack (Fucus serratus et vesiculosus), dried or dehydrated	40000	>999%	Ciqual
3	Seaweed, agar, dried	36000	>999%	Ciqual
4	Carragheen mosses (Chondrus crispus), dried or dehydrated	34600	>999%	Ciqual
5	Atlantic wakame (Alaria esculenta), dried or dehydrated	34600	>999%	Ciqual
6	Dulse (Palmaria palmata), dried or dehydrated	32500	>999%	Ciqual
7	Wakame (Undaria pinnatifida), dried or dehydrated	19100	>999%	Ciqual
8	Seaweed, wakame, dried, raw	16830	>999%	CoFID
9	Sea thong (Himanthalia elongata), dried or dehydrated	14400	>999%	Ciqual
10	Sea lettuce (Enteromorpha sp.), dried or dehydrated	9390	>999%	Ciqual
11	Sea lettuce (ulva sp.), dried or dehydrated)	9190	>999%	Ciqual
12	Laver (Porphyra sp.), dried or dehydrated	5100	>999%	Ciqual
13	Salt, table, iodised	4400	>999%	AFCD
14	Seaweed, nori, dried	2200	>999%	AFCD
15	Salt, white (sea, igneous or rock), iodine added, no other enrichment	1860	>999%	Ciqual
16	Salt, white (sea, igneous or rock), iodine added, fluoride added 25 mg/100 g	1860	>999%	Ciqual
17	Seaweed, nori, dried, raw	1470	980%	CoFID
18	Cooked winkle	570	380%	Ciqual
19	Raw cod liver	500	333%	Ciqual
20	Haddock, flesh only, grilled	421	281%	CoFID
21	Haddock, flesh only, poached	409	273%	CoFID
22	Dried shrimps	400	267%	CoFID
23	Cod liver oil	400	267%	Ciqual
24	Norway lobster, boiled/cooked in water	394	263%	Ciqual
25	Haddock, flesh only, steamed	381	254%	CoFID
26	Haddock, flesh only, grilled, fillets weighed with bones and skin	370	247%	CoFID
27	Haddock, flesh only, poached, fillets weighed with bones and skin	355	237%	CoFID
28	Seaweed, boiled, drained	337	225%	AFCD
29	Crab, brown meat, purchased cooked	333	222%	CoFID
30	Haddock, flesh only, steamed, fillets weighed with bones and skin	331	221%	CoFID

IFCT 2017 · INDB · USDA FoodData Central · per 100g edible portion% DV based on ICMR 2020 RDA

Frequently Asked Questions

How much Iodine do I need daily?▼

The recommended daily allowance (RDA) for Iodine is 150µg/day for adult men and 150µg/day for adult women, based on ICMR 2020 guidelines for India.