Iodine

An essential component of the thyroid hormones. Thyroid hormones regulate

protein synthesis and enzymatic activity
proper skeletal and central nervous system development in fetuses and infants

Daily Reference Intake: 150µg (Specified by U.S. Food and Drug Administration)

Top Iodine rich foods, grouped by food category:

Group / Food	Amount¹	% DRI²	100%³
Fish and fish products
Haddock (flesh only, grilled)	421µg	281%	36g
Mussels (purchased cooked)	247µg	165%	61g
Cod (flesh only, baked)	161µg	107%	93g
Langoustine (boiled)	139µg	93%	108g
Catfish (flesh only, steamed)	120µg	80%	125g
Crab (white meat, purchased cooked)	103µg	69%	146g
Sardines (flesh only, grilled)	101µg	67%	149g
Crayfish (raw)	100µg	67%	150g
Shrimps (boiled)	100µg	67%	150g
Pollock (Alaskan, flesh only, baked)	97µg	65%	155g
Whiting (flesh only, steamed, weighed with bones and skin)	74µg	49%	203g
Red snapper (flesh only, fried in sunflower oil)	65µg	43%	231g
Halibut (flesh only, grilled)	47µg	31%	319g
Plaice (flesh only, baked)	40µg	27%	375g
Lobster (boiled, weighed with shell)	36µg	24%	417g
Mackerel (flesh only, grilled)	35µg	23%	429g
Lemon sole (flesh only, grilled)	31µg	21%	484g
Herring (flesh only, grilled, weighed with bones and skin)	26µg	17%	577g
Sole (flesh only, grilled, fillets weighed with skin)	24µg	16%	625g
Sardines (canned in olive oil, drained)	23µg	15%	652g
Tuna (flesh only, baked)	23µg	15%	652g
Eggs
Chicken egg yolk (boiled)	137µg	91%	109g
Chicken eggs (whole, boiled)	52µg	35%	288g
Omelette (plain, homemade)	44µg	29%	341g
Cheese omelette (homemade)	39µg	26%	385g
Milk and milk products
Parmesan cheese (fresh)	72µg	48%	208g
Yogurt (whole milk, plain)	63µg	42%	238g
Halloumi cheese	60µg	40%	250g
Goats cheese (full fat, soft, white rind)	51µg	34%	294g
Stilton cheese (blue)	40µg	27%	375g
Greek yogurt (plain)	39µg	26%	385g
Yogurt (low fat, plain)	34µg	23%	441g
Milk (whole, pasteurised, average)	31µg	21%	484g
Milk (skimmed, pasteurised, average)	30µg	20%	500g
Cheddar cheese (English)	30µg	20%	500g
Ice cream (dairy, vanilla, soft scoop)	30µg	20%	500g
Milk (semi-skimmed, pasteurised, average)	30µg	20%	500g
Cheese spread (plain)	29µg	19%	517g
Ice cream (virtually fat free alternative)	25µg	17%	600g
Port Salut cheese (St Paulin type)	24µg	16%	625g
Cottage cheese (plain)	24µg	16%	625g
Sugars, preserves and snacks
Milk Chocolate	51µg	34%	294g
Soups, sauces and miscellaneous foods
Salt	44µg	29%	341g
Fats and oils
Ghee (butter)	44µg	29%	341g
Butter (unsalted)	38µg	25%	395g
Cereals and cereal products
Pasta (plain, fresh, boiled)	36µg	24%	417g
Vegetables
Mushroom (dried)	36µg	24%	417g

¹) Per 100 gram or 100 milliliters of food or drink
²) % Daily Reference Intakes
³) Amount of food needed to meet 100%