Foods high in Yodo
Oligomineral esencial para la síntesis de hormonas tiroideas. Los lácteos, el marisco y la sal yodada son las principales fuentes.
Acerca de Yodo
Iodine is needed to make thyroid hormones, which regulate metabolism and are essential for the development of the brain before birth and in early childhood.
Milk and dairy, fish and shellfish, and eggs are the main UK sources. Unlike many countries, the UK does not routinely add iodine to salt, so dairy supplies much of the average intake. The UK label reference intake is 150 µg a day.
People who avoid dairy and fish, including many on plant-based diets, can fall short unless they choose an iodine-fortified plant milk or a supplement. Seaweed can contain very large and variable amounts, so it is not a reliable source and can lead to too much.
Alimentos ricos en yodo — mangrove worm, haddock, haddock, y más
Ranked by how much you get per calorie, so foods are not rewarded for simply being dry or concentrated. Values from USDA FoodData Central, McCance & Widdowson's CoFID, ANSES Ciqual, and other public nutrition databases. Cantidades en UG.
Per calorie is the default here because it answers what to eat: ranked purely by amount, a list of the richest foods fills up with dried and concentrated things nobody eats a plateful of. Switch to per 100 grams above if concentration is what you are after.
- Mangrove worm 692,81µg por 100 gramos
- Haddock, flesh only, grilled 429,59µg por 100 gramos
- Haddock, flesh only, raw 426,67µg por 100 gramos
- Haddock, flesh only, poached 426,04µg por 100 gramos
- Haddock, flesh only, grilled, fillets weighed with bones and skin 425,29µg por 100 gramos
- Haddock, flesh only, poached, fillets weighed with bones and skin 422,62µg por 100 gramos
- Haddock, flesh only, steamed 409,68µg por 100 gramos
- Haddock, flesh only, steamed, fillets weighed with bones and skin 408,64µg por 100 gramos
- Mussels in white wine sauce, cooked 343,9µg por 100 gramos
- Oyster, native, aquacultured, raw 341,9µg por 100 gramos
- Oyster, pacific, aquacultured, raw 304,17µg por 100 gramos
- Cockles, boiled 301,89µg por 100 gramos
Preguntas frecuentes sobre Yodo
- How much iodine do I need?
- The UK label reference intake is 150 µg a day. Needs are higher in pregnancy and when breastfeeding.
- What foods are high in iodine?
- Fish, shellfish, milk, yoghurt, cheese and eggs. Seaweed can contain very large amounts.
- Can I get enough iodine on a plant-based diet?
- It is harder, because dairy and fish are the main UK sources. An iodine-fortified plant milk or a supplement can close the gap.
- Can you have too much iodine?
- Yes, usually from seaweed or kelp supplements. The NHS says 0.5 mg or less a day from supplements is unlikely to cause harm.