Iodine-Rich Foods: The Big List with Values

Iodine is a trace element that the body cannot produce itself and therefore has to take in regularly through food. Particularly rich in iodine are sea fish such as coley, plaice and cod, seafood, algae as well as salt enriched with iodine and dairy products. Since Germany and large parts of Central Europe are among the natural iodine-deficiency areas, a conscious look at your own supply is worthwhile. This overview shows you the best iodine sources with concrete values, the daily requirement by age and stage of life as well as practical tips on how to keep your iodine intake stable in everyday life.

Why iodine is important for the body

Iodine is an indispensable building block of the thyroid hormones thyroxine (T4) and triiodothyronine (T3). These hormones help steer many processes in the body, which is why a sufficient supply is an important foundation. For this trace element, several health-related statements are authorised in the European Union. Thus: "Iodine contributes to the normal production of thyroid hormones and to normal thyroid function." It is also recognised that "Iodine contributes to normal cognitive function" as well as "Iodine contributes to normal energy-yielding metabolism." Likewise authorised is the statement that iodine contributes to the normal function of the nervous system and to the maintenance of normal skin. These formulations describe the role of iodine within a normal, balanced supply and no healing effect. Since the body builds up only small reserves, regular intake over the day and the week is more decisive than individual large portions.

The best iodine-rich foods at a glance

By far the most productive natural iodine sources come from the sea, because seawater is rich in iodine and fish as well as algae accumulate it. The following values are guideline figures per 100 grams and can fluctuate considerably depending on origin, feeding, fishing area and processing.

• Haddock: about 240 micrograms
• Coley (saithe): about 200 micrograms
• Plaice: about 190 micrograms
• Cod: about 170 micrograms
• Blue mussels: about 130 micrograms
• Prawns: about 130 micrograms
• Tuna: about 50 micrograms
• Iodised table salt: about 15 to 25 micrograms per gram
• Cow's milk: about 10 to 30 micrograms
• Natural yoghurt: about 10 to 15 micrograms
• Hen's egg: about 10 micrograms per egg

Just one to two portions of sea fish per week supply, arithmetically, a large part of the weekly requirement. Algae such as nori, wakame or kombu contain in part extremely high amounts of iodine, which fluctuate greatly. Above all dried brown algae can exceed the daily requirement many times over, which is why restraint and a look at the labelling with the stated iodine content are advisable here.

Plant-based iodine sources for the vegetarian kitchen

For a plant-focused diet, iodine is one of the more critical factors, because fish as the main source falls away. Important contributions are supplied by iodised table salt, milk and dairy products as well as eggs. Some mineral waters contain notable amounts of iodine, which can add up over the day. Anyone living vegan can, in moderation, fall back on precisely dosed algae products but should pay attention to a declared, moderate iodine amount and avoid products with an unclear or very high content. With plant-based drinks, too, a look at the label is worthwhile, because some are enriched with iodine, but many are not. Especially for vegans, pregnant and breastfeeding women, the iodine supply is a point that should be actively kept in view.

How much iodine does the body need daily?

The German Nutrition Society (DGE) states a guideline value of around 200 micrograms of iodine per day for adults. For pregnant women the guideline value is higher, often around 230 micrograms are stated, and for breastfeeding women a little more still, since the trace element also plays a role for the development and supply of the child. Infants, children and adolescents have a lower requirement depending on age, which rises with growth. The estimated average intake in Germany is below these guideline values for many people, which is why iodised salt and regular sea-fish consumption are considered a sensible everyday strategy. It is important that both too low and a permanently very high intake can be unfavourable, so that a moderate, regular supply is the goal.

Improving iodine intake in everyday life

A few simple habits help to stabilise the supply. Use iodised table salt instead of ordinary salt for cooking and seasoning, because that is the most straightforward adjusting screw. When buying bread, baked goods and sausage, pay attention to whether iodised salt was used, because these processed foods supply a relevant part of the total intake in Germany. Plan one to two portions of sea fish per week and round out the balance with dairy products and eggs. Note that although iodine is heat-stable, when cooking in water it partly passes into the cooking water and can be leached out. Anyone who cooks gently and adds the salt only towards the end keeps losses low. It helps to establish fixed routines: a fixed fish day per week, iodised salt as the standard in the household and one dairy product a day together already make up a solid basic supply, without having to constantly recalculate values.

Iodine and selenium in interplay

With the thyroid, besides iodine, selenium is often mentioned, because both trace elements are involved in thyroid-related processes. In the EU it is authorised: "Selenium contributes to normal thyroid function." Good selenium sources are Brazil nuts, fish, meat, eggs and pulses. With selenium, too, a moderate, regular intake through food is more sensible than very high individual amounts. Anyone wanting to support the thyroid through nutrition therefore does best to think of both trace elements together, without exaggerating individual values. A colourful mixed diet of sea fish, dairy products, eggs, nuts and iodised salt generally covers both nutrients well. With Brazil nuts it should be noted that their selenium content can be very high and fluctuating depending on origin, which is why a small amount per day suffices as a guide.

When a supplement can make sense

Through a varied diet with sea fish, dairy products and iodised salt, the requirement can be covered for many people. In certain stages of life such as pregnancy and breastfeeding or with a purely plant-based diet without iodised sources, a targeted supplement can make sense. Because both a deficiency and a clear excess can strain the thyroid, iodine is a trace element with a comparatively narrow intake range. A food supplement does not replace a balanced diet but complements it specifically where intake through food is difficult. Anyone who has a thyroid disease, takes thyroid medication or plans a higher iodine intake should have this clarified by a doctor in advance.

Special attention in pregnancy and breastfeeding

In pregnancy and breastfeeding the iodine requirement rises, because the trace element is also needed for the supply of the child. At the same time, precisely in these phases a sufficient but not excessive intake is important. Professional societies often recommend paying particular attention during this time to iodised salt, dairy products and regular sea-fish consumption and coordinating a targeted supplement with the supervising medical or midwifery care. Very iodine-rich algae products should be avoided in this stage of life, as their content fluctuates greatly. This way the higher demand can be covered without ending up in an undesirably high range.

Suitable products

The T3 T4 Thyroid Complex with Iodine, Selenium and Thyme from Scheunengut combines iodine with selenium in capsule form. Iodine contributes to the normal production of thyroid hormones and to normal thyroid function, selenium contributes to normal thyroid function. This allows a conscious diet to be complemented specifically when the everyday iodine intake through food is hard to cover.

Frequently Asked Questions (FAQ)

Which foods contain the most iodine?

The most productive natural sources are sea fish such as haddock, coley, plaice and cod as well as seafood. Iodised table salt, dairy products and eggs also contribute noticeably to the supply in everyday life and are easy to plan in.

How much iodine should you take in daily?

The DGE states a guideline value of about 200 micrograms per day for adults. Pregnant and breastfeeding women have a higher requirement, children and adolescents a lower one depending on age, which rises with growth.

Does iodised table salt make sense?

Yes, in moderation it is one of the simplest everyday strategies to improve iodine intake in a deficiency area such as Germany. Ordinary salt can be replaced without difficulty, without taste or use changing.

Can you take in too much iodine?

Yes, above all through highly dosed algae products the intake can turn out very high. Since the thyroid has a narrow intake range, restraint with strongly iodine-containing algae and undeclared products is advisable.

Do vegans get enough iodine?

That can be a challenge, as fish as the main source falls away. Iodised table salt, enriched foods and precisely dosed algae products help, but a sufficient supply should be consciously kept in view.