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.

Foods high in Iodine

Trace mineral essential for thyroid hormone synthesis. Dairy, seafood, and iodised salt are the main sources.

About Iodine

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.

Foods high in iodine, mangrove worm, haddock, haddock, and more

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. Amounts in 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.

Common questions about Iodine

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.