Iodine, where it is found, food sources, recommended intake
Iodine, why it is required
Iodine: Regulates the functions of the thyroid gland, supports metabolism. In some periods of life, such as in childhood, it helps the brain since it stimulates neuroplasticity (Choudhry et al, Food Sci Nutr, 2018)
Iodine: Recommended daily Intakes
For
Male
Female
Adults
150 mcg
150 mcg
Note
*mcg = micrograms
**DV = Daily Value. A value of 100 means that the food contains the full recommended daily amount
**DV = Daily Value. A value of 100 means that the food contains the full recommended daily amount
Iodine: Food sources, where can be found
Food
*mcg
**DV
Seaweed, nori, dried, 10 grams
232
155
Cod, baked, 85 grams
158
106
Yogurt, Greek, plain, nonfat, 250 grams
116
77
Oysters, cooked, 85 grams
93
62
Milk, nonfat, 250 grams
85
57
Iodized table salt, 1.5 grams
76
51
Fish sticks, cooked, 85 grams
58
39
Pasta, boiled in water with iodized salt, 200 grams
36
24
Egg, hard boiled, 1
26
17
Ice cream, chocolate, 80 grams
21
14
Liver, beef, cooked, 85 grams
14
9
Cheese, cheddar, 30 grams
14
9
Shrimp, cooked, 85 grams
13
9
Tuna, canned in water, 85 grams
7
5
Soy beverage, 250 grams
7
5
Fruit cocktail, canned, 100 grams
6
4
Beef, chuck, roasted, 85 grams
3
2
Chicken breast, roasted, 85 grams
2
1
Almond beverage, 240 grams
2
1
Apple juice, 248 grams
1
1
Rice, brown, cooked, 125 grams
1
1
Bread, whole-wheat, 1 slice
1
1
Raisin bran cereal, 30 grams
1
1
Corn, canned, 80 grams
1
1
