14 Best Seaweeds for People Seeking Iodine

Iodine is an essential trace mineral that plays a crucial role in regulating thyroid function by supporting the production of thyroid hormones. These hormones are essential for metabolism, growth, and development. A lack of iodine in the diet can lead to various health issues, including hypothyroidism, goiter, and developmental problems. For those seeking natural sources of iodine, seaweed is one of the richest and most reliable sources. Seaweeds are also packed with other beneficial nutrients like fiber, vitamins, minerals, and antioxidants, making them a great addition to any diet.

Here are the 14 best seaweeds for people seeking iodine, each offering a unique nutritional profile and benefits.

1. Kelp (Laminaria)

Kelp is one of the most iodine-rich seaweeds, making it a top choice for those looking to boost their iodine intake. A single serving of kelp can provide up to 2,000% of the recommended daily intake (RDI) of iodine. Kelp is commonly used in supplements, as well as in dried forms that can be added to soups, salads, and smoothies.

Kelp is not only rich in iodine but also provides essential nutrients like calcium, iron, and magnesium, supporting overall health. However, due to its extremely high iodine content, it’s important to consume kelp in moderation to avoid iodine toxicity.

2. Nori

Nori is one of the most popular and widely consumed seaweeds, especially known for its use in sushi wraps. Nori provides a moderate amount of iodine, with about 37 micrograms per gram, which is around 25% of the RDI. Nori is a great option for people who want to incorporate seaweed into their diet but prefer a milder taste and a manageable iodine intake.

Nori is also rich in B vitamins, protein, and fiber, making it a nutritious addition to a well-balanced diet. You can enjoy nori as a snack, sprinkle it over rice or noodles, or use it in wraps and salads.

3. Wakame

Wakame is another type of edible seaweed that is commonly used in miso soup and salads. It has a slightly sweet flavor and a tender texture, making it a popular addition to many dishes. Wakame is rich in iodine, with a single serving providing about 280 micrograms of iodine, which is about 190% of the RDI.

In addition to iodine, wakame contains fucoxanthin, an antioxidant that has been shown to help with fat metabolism. It’s also a great source of calcium, magnesium, and vitamins A, C, D, and K, supporting overall health and wellness.

4. Kombu

Kombu is a type of kelp that is extremely rich in iodine, providing around 2,500 micrograms per gram, which is over 1,600% of the RDI. Kombu is often used to make dashi, a Japanese broth that serves as a base for soups and stews. It can also be added to beans during cooking to improve digestion.

Due to its very high iodine content, kombu should be consumed in small quantities to avoid excessive iodine intake, which can negatively affect thyroid function. Despite this, kombu is an excellent choice for those who are looking for a potent iodine boost.

5. Dulse

Dulse is a red seaweed that grows on the northern coasts of the Atlantic and Pacific Oceans. It has a soft, chewy texture and a slightly salty flavor, making it a popular addition to soups, salads, and smoothies. Dulse provides a significant amount of iodine, with up to 500 micrograms per serving, which is over 300% of the RDI.

In addition to iodine, dulse is rich in potassium, iron, and antioxidants. It also has anti-inflammatory properties, making it beneficial for overall health and well-being.

6. Arame

Arame is a type of brown seaweed that is mildly sweet and has a delicate texture, making it a great addition to salads, stir-fries, and soups. Arame is rich in iodine, with about 730 micrograms per gram, which is nearly 500% of the RDI. It is also a good source of calcium, iron, and magnesium.

The mild flavor of arame makes it an excellent option for those who are new to eating seaweed or prefer a more subtle taste. It’s a versatile seaweed that can be easily incorporated into a variety of dishes.

7. Hijiki

Hijiki is a type of brown seaweed that is known for its high iodine content. It contains around 629 micrograms of iodine per gram, which is over 400% of the RDI. Hijiki has a strong, earthy flavor and is often used in Japanese dishes, such as salads and side dishes. It is also rich in fiber, calcium, and iron, supporting bone health and digestion.

However, it’s worth noting that hijiki contains inorganic arsenic, so it should be consumed in moderation. As with other iodine-rich seaweeds, it’s important to balance consumption to avoid excessive iodine intake.

8. Irish Moss (Chondrus crispus)

Irish moss, also known as carrageen moss, is a red seaweed that grows along the rocky coasts of the Atlantic. It is commonly used as a thickening agent in foods like puddings, smoothies, and soups due to its high content of carrageenan. Irish moss is a great source of iodine, providing about 72 micrograms per gram, which is nearly 50% of the RDI.

In addition to iodine, Irish moss contains high levels of vitamin C, calcium, and magnesium, which can support immune function and overall health.

9. Bladderwrack (Fucus vesiculosus)

Bladderwrack is a type of brown seaweed that is often used in supplements and teas due to its high iodine content. Bladderwrack provides around 500 micrograms of iodine per gram, which is over 300% of the RDI. It has been traditionally used to support thyroid health and treat conditions like hypothyroidism and goiter.

Bladderwrack is also rich in fucoidan, a compound that has been studied for its potential anti-inflammatory and immune-boosting properties. It is commonly consumed in powdered or capsule form, but can also be added to soups and broths.

10. Sea Lettuce (Ulva lactuca)

Sea lettuce is a green seaweed with a mild, salty flavor and a delicate texture. It is rich in iodine, providing about 300 micrograms per gram, which is around 200% of the RDI. Sea lettuce is commonly used in salads, soups, and as a garnish for seafood dishes.

In addition to iodine, sea lettuce is a good source of vitamin C, iron, and magnesium, which can support overall health. Its mild flavor makes it a great option for those new to eating seaweed.

11. Alaria

Alaria, also known as winged kelp, is a type of brown seaweed that is high in iodine, with about 400 micrograms per gram, which is over 260% of the RDI. Alaria has a mild flavor and can be used in soups, salads, or as a wrap for seafood dishes. It’s a great choice for those who want a seaweed with a less intense taste while still benefiting from a high iodine content.

Alaria is also rich in calcium, iron, and vitamin A, making it a nutritious addition to any diet.

12. Ecklonia Cava

Ecklonia cava is a type of brown seaweed that is found along the coasts of Japan and Korea. It is rich in iodine, providing about 300 micrograms per gram, or around 200% of the RDI. Ecklonia cava is also known for its high content of antioxidants, particularly phlorotannins, which have been studied for their potential to reduce oxidative stress and support metabolic health.

Ecklonia cava can be consumed in supplement form or added to soups and broths for a nutrient boost.

13. Sea Grapes (Caulerpa lentillifera)

Sea grapes are a type of green seaweed with a unique appearance resembling tiny green bubbles or grapes. Sea grapes are rich in iodine, providing about 150 micrograms per gram, which is around 100% of the RDI. They have a mild, salty flavor and are commonly used in salads and seafood dishes.

Sea grapes are also high in calcium, potassium, and vitamin C, making them a nutritious addition to a balanced diet.

14. Laver (Porphyra)

Laver, also known as purple laver or nori, is a type of red seaweed that is rich in iodine, providing about 160 micrograms per gram, or around 110% of the RDI. Laver is commonly used in Welsh and Japanese cuisine, particularly in laverbread and nori sheets for sushi. It is also a

good source of protein, fiber, and B vitamins, making it a nutritious and versatile seaweed.

Laver is an excellent option for those who want a milder-tasting seaweed that still provides a significant amount of iodine.

Conclusion

Seaweed is one of the best natural sources of iodine, offering a wide range of health benefits for those seeking to boost their iodine intake. From kelp and kombu to nori and dulse, each type of seaweed offers varying levels of iodine and a unique flavor profile, making it easy to incorporate into different dishes.

While seaweed is an excellent source of iodine, it’s important to consume it in moderation to avoid excessive iodine intake, which can negatively affect thyroid health. As always, consult with a healthcare provider if you have any concerns about iodine intake or thyroid function. By adding these nutrient-rich seaweeds to your diet, you can enjoy the health benefits of iodine and improve your overall wellness.