Below you’ll find 15 iodine rich foods ranked from highest to lowest.
Add these foods to your diet, especially those near the top of the list and you’ll easily hit the RDA for iodine.
15 Iodine Rich Foods Ranked
Iodine is an essential mineral that holds an important role in maintaining the metabolism rate of the body as well as other functions.
Consuming iodine-rich foods regularly can help increase testosterone levels, boost immunity and improve brain function (source).
Iodine serves as the main component for the formation of the thyroxine hormone which is produced in the thyroid gland.
Thyroxine is primarily responsible for numerous biochemical reactions such as catalytic reactions and protein synthesis.
It’s safe to say, you really need iodine for a healthy functioning body.
Now here’s the list…
1: Nori Seaweed
A 10 g serving of Nori Seaweed carries a strong punch of 232 micrograms of Iodine.
This is more than 150% of your daily requirement! Nori seaweed is native to Japanese cuisine and is also a rich source of potassium.
Safe to say, that seaweed punches well above its weight class when it comes to supplementing iodine.
2: Baked Cod
When it comes to nutrients, seafood often takes the cake.
Baked Cod is a delicacy that is best served with a helping of salad or other veggies.
3 ounces of baked Cod contains a whopping 158 microgram dose of Iodine.
A standard four ounce serving carries 20 grams of protein as well.
3: Greek / Plain Yogurt
Yogurt has a myriad of health benefits.
It’s packed with probiotics which boost your immune system and can greatly reduce stomach-related problems.
It contains 116 micrograms of iodine which hits 123% of your daily requirement.
4: 15 Iodine Rich Foods Ranked – Oysters
Oysters are part of high-dining and for all the right reasons. 3 ounces of oysters contain 93 micrograms of Iodine.
Oysters are also rich in Potassium, Sodium and Zinc which boosts ejaculation volume and supports testosterone production.
5: Baked Potato
When you eat the entire potato, including the skin you get a whopping 60 micrograms of iodine which put’s you at 40% of the recommended daily requirement.
6: 15 Iodine Rich Foods Ranked – Milk
Drinking 1 cup of milk daily ensures that you get 56 micrograms or 37% of your daily requirement for Iodine.
On top of this, it’s a rich source of calcium which is good for your bones.
7: Iodized Table Salt
A quarter teaspoon of table salt accounts for 76 micrograms of Iodine.
If you eat a lot of processed foods, which contain a lot of iodized salt, you won’t have any trouble meeting your daily requirement.
8: Hard Boiled Eggs
The nutritional value of eggs is very high, since they are essentially the chicken equivalent of mothers breast milk.
One egg contains a respectable 26 micrograms of Iodine.
They are a rich source of protein, vitamin A, folate, and selenium and also contain decent amounts of vitamins D, E and K.
According to bodybuilding legend Vince Gironda…
Eggs have steroid like effect on the body, which support testicle function and elevate male hormones.
I’ve seen no hard data to back this theory up, but either way, eggs will do your body good.
9: Chocolate Ice Cream
Wipe that smile off your face!
A 100 g serving of chocolate ice cream contains 21 micrograms of Iodine which hits 14% of your daily requirement.
If you’re into vanilla or strawberry, no worries, they contain 21 micrograms as well.
10: Beef Liver
3 ounces of Beef liver has 14 micrograms of Iodine.
Beef liver is also rich in protein, vitamin A, Copper, vitamin C, Folate, Iron and B vitamins.
Liver has a strong reputation for supporting hormone production in men and women, due to its high levels of vitamins and minerals.
If you can handle the taste, its definitely worth adding to your diet.
11: Cheddar Cheese
Cheddar cheese is tantalizing addition to foods such as pasta, eggs and meat.
1 ounce of cheddar cheese contains 14 micrograms of Iodine. This provides 9% of your daily iodine intake.
Monterey Jack and Swiss cheese are also decent sources.
Seafood makes another addition to this list with shrimp coming in at number 12.
Shrimp is a low fat, tasty food that contains 13 micrograms of iodine along with decent amounts of selenium, zinc and iron.
15 Iodine Rich Foods Ranked – (moderate amounts)
13: Canned Tuna
Seafood has dominated this list of Iodine rich foods, but this is the last item from the seafood category.
Tuna has 7 micrograms of iodine per serving. It’s also rich in protein if you are looking to build some muscle mass.
14: Chuck Beef
A cooked chuck beef steak is a good way to get some cheap protein along with a moderate dose of iodine.
3 ounces of chuck beef contains 3 micrograms.
Add a little Iodized salt to the meat and you easily can bump that number up by a factor of five.
15: Chicken Breast
Chicken breasts are a good source of lean protein.
They are a go-to for body-builders and fitness enthusiasts. Apart from this, 100 grams of chicken breast has a little more than 2 micrograms of iodine.
Grill it, roast it or fry it and add a bit of salt to increase the Iodine content.
15 Iodine Rich Foods Ranked – Conclusion:
Incorporating these foods into your daily diet will be a good way to check off Iodine from your nutritional to-eat list.
Most of these foods can be easily found in your local supermarket.
Making small changes in your diet can add up to marginal compounding gains over the long run.