Iodine is an essential mineral required for the synthesis of thyroid hormones. Thyroid hormones play important roles in a range of bodily functions including metabolism, bone health, immune response, and brain function.
The Recommended Dietary Intake (RDI) for iodine is 150 micrograms (mcg) daily for adult men and women 19+ years, 220 mcg for pregnant women and 270 mcg daily for breastfeeding women.
Food (serving size) |
Iodine (mcg) |
|
Blue mussels, steamed (100g) |
268 |
|
Pacific oysters (100g, 2 medium oysters) |
202 |
|
Rock oysters (100g, 3-4 oysters) |
162 |
|
Scallops, raw (100g) |
150 |
|
Seaweed, wakame, dried (2.5g, 1 tablespoon) |
102 |
|
Prawns, wild (100g) |
88 |
|
Goats cheese, soft (100g, 1 cup) |
84 |
|
Australian sardines, raw (100g) |
76 |
|
Goats cheese, firm (100g, 1 cup) |
61 |
|
Salmon, canned in brine (100g, 1 small tin) |
60 |
|
Seaweed, nori, dried (2.5g, 1 tablespoon) |
58 |
|
Smoked cod (100g) |
50 |
|
Bread (except organic bread, fortified with iodised salt) (60g, 2 slices) |
46 |
|
Snapper, steamed (100g) |
40 |
|
Mackerel, grilled (100g) |
38 |
|
Yellowfin tuna, cooked (100g) |
38 |
|
Parmesan, grated (100g, 1 cup) |
26 |
|
Egg, hard-boiled (1 egg) |
25 |
|
Yoghurt, natural, regular fat (1 cup) |
25 |
|
Cow's milk, regular fat (1 cup) |
23 |
|
Cheddar cheese, grated (100g, 1 cup) |
23 |
|
Miso paste (17g, 1 tablespoon) |
20 |
|
Soba noodles (100g, 1 cup) |
14 |
|
Tuna, canned in brine (100g, 1 small tin) |
10 |
|
Coconut milk, canned (1 cup) |
10 |
|
Soy milk, regular fat (1 cup) |
4 |
|
Tofu (soy bean curd), firm, as purchased (100g) |
3 |
Seaweed is one of the best natural sources of iodine. However, the amount can vary significantly based on seaweed type, the region in which it grew and its preparation.
Australian legislation requires bakers to use iodised salt but organic bread is exempt from the legislation.
