The absence of iodine in the diet is a health problem, and iodized salt was the first solution to that problem. Iodine is an essential mineral for the body. Its benefits are mainly related to hormonal activity, for example having an adequate level of iodine prevents hypothyroidism.

Foods rich in iodine: Fish and Seafood

We could consider the sea as the kingdom of iodine! Other foods with iodine are fish and shellfish, such as herring, shrimp, prawns, cod, mussels, and salmon, sole. Also fish oil, such as cod liver oil. Seafood, such as shrimp or cod, which provides more than half of the iodine that is needed daily. The fish has a very interesting and complete vitamin content. It has different vitamins of group B and fat-soluble vitamins, among which are vitamin A, vitamin D and, to a lesser extent, vitamin E, the latter present mainly in the liver of white fish and in the meat of blue fish.

Foods rich in iodine: vegetables

The vegetables and vegetables we have the onion, the garlic, the beet, the chard, the spinach, the cucumber, green beans, the watercress. Sea vegetables, like edible seaweed, are delicious in iodine. In fact, a single serving of kelp seaweed contains four times the daily requirement for this mineral: about 2000mcg. Garlic, in addition to being rich in iodine, has antibacterial qualities.

Foods rich in iodine: milk and cheese

Skimmed condensed milk with sugar has a contribution in iodine of 100 grams of this food is 89 mg. Continuation milk powder: For every 100 grams consumed of this food, our body can extract up to 79 mg.

By consuming the cheese you also provide iodine to your body, 100 grams provides our body with 74 mg. iodine. Cheddar cheese: 100 grams consumed from this food, provide our body with 39 mg. iodine. Cheese in portions: This food provides our body with 38 mg. of iodine for every 100 grams. Manchego cheese in oil: 100 grams consumed of this food, provide our body with 34 mg. iodine. Semi-cured Manchego cheese: 34 mg. iodine. Fresh Manchego cheese 34 mg.

Foods rich in iodine: Cereals

Some cereals like rice, wheat, and rye are rich in iodine. For example in the case of corn flour: In every 100 grams of this food, you can find 80 mg. iodine.


  • A daily intake between 100-200 mcg is recommended in adults, and if you are pregnant or breastfeeding it is indicated that the intake be at least 200 mcg.


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