15 Best Iodine-Rich Foods for People with Thyroid Function Issues

Iodine is an essential trace element that plays a crucial role in the production of thyroid hormones. These hormones—thyroxine (T4) and triiodothyronine (T3)—are responsible for regulating the body’s metabolism, energy levels, and overall growth and development. For individuals with thyroid function issues, such as hypothyroidism (underactive thyroid) or hyperthyroidism (overactive thyroid), ensuring adequate iodine intake is vital for maintaining healthy thyroid function. Without sufficient iodine, the thyroid gland cannot produce enough hormones, leading to imbalances that affect various aspects of health.

While iodine deficiencies are rare in developed countries due to the use of iodized salt, some individuals may still be at risk, particularly those with autoimmune thyroid disorders like Hashimoto’s thyroiditis or Graves’ disease. In these cases, consuming iodine-rich foods can help support thyroid health and regulate hormone production. In this article, we explore the 15 best iodine-rich foods that can benefit people with thyroid function issues, promoting healthy thyroid hormone levels and overall well-being.

1. Seaweed

Seaweed is one of the richest sources of iodine, making it an excellent food for supporting thyroid health. Varieties like kelp, nori, and wakame are particularly high in iodine, with some types of kelp providing up to 2,984 micrograms (mcg) of iodine per gram, far exceeding the recommended daily intake. Seaweed also contains other important nutrients, such as calcium, iron, and magnesium, which further support overall health.

Regular consumption of seaweed can help ensure adequate iodine intake, especially for individuals with thyroid issues. However, it’s important to consume seaweed in moderation, as excessive iodine intake can exacerbate thyroid problems, particularly for those with autoimmune thyroid disorders. Incorporating small amounts of seaweed into salads, soups, or sushi can provide a potent iodine boost without overloading the thyroid.

2. Cod

Cod is a lean, white fish that provides a significant amount of iodine while also being low in calories and fat. A 3-ounce serving of cod can provide about 99 mcg of iodine, which is 66% of the recommended daily intake. Cod is also a good source of omega-3 fatty acids, vitamin D, and protein, all of which contribute to overall health and support proper thyroid function.

Eating cod regularly can help maintain healthy iodine levels and support the thyroid’s ability to produce hormones efficiently. Whether baked, grilled, or steamed, cod is a versatile and nutritious fish that can easily be included in a thyroid-friendly diet.

3. Dairy Products

Dairy products like milk, yogurt, and cheese are excellent sources of iodine, as iodine is often added to cattle feed to ensure that dairy products are fortified with this important nutrient. One cup of milk can provide about 56 mcg of iodine, or 37% of the daily recommended intake, making it a convenient and accessible source of iodine for people with thyroid function issues.

In addition to iodine, dairy products are rich in calcium and vitamin D, both of which are important for maintaining healthy bones and overall health. For individuals with thyroid disorders, especially those with hypothyroidism, incorporating dairy products into the diet can help support healthy thyroid hormone production and balance.

4. Shrimp

Shrimp is another excellent source of iodine, with a 3-ounce serving providing about 35 mcg of iodine, or 23% of the daily recommended intake. Shrimp is also rich in lean protein, vitamin B12, and selenium, all of which are important for thyroid function. Selenium, in particular, works synergistically with iodine to support the production of thyroid hormones and protect the thyroid gland from oxidative stress.

Including shrimp in your diet can help boost iodine levels and support overall thyroid health. Shrimp can be grilled, sautéed, or added to salads and stir-fries, making it a versatile and delicious option for people with thyroid function issues.

5. Iodized Salt

Iodized salt is one of the most common and accessible sources of iodine, as it is specifically fortified with iodine to prevent deficiencies. A quarter teaspoon of iodized salt contains about 71 mcg of iodine, providing nearly half of the daily recommended intake. For individuals with thyroid function issues, using iodized salt in cooking and seasoning can help ensure adequate iodine intake and support thyroid hormone production.

However, it’s important to use iodized salt in moderation, as excessive sodium intake can lead to other health issues, such as high blood pressure. Balancing iodine intake through a variety of foods, including iodized salt, can help maintain healthy thyroid function without overloading the body with salt.

6. Eggs

Eggs are a nutrient-dense food that provides a variety of important nutrients, including iodine. Most of the iodine in eggs is found in the yolk, with one large egg containing about 24 mcg of iodine, or 16% of the daily recommended intake. Eggs are also rich in protein, vitamin D, selenium, and choline, all of which play important roles in maintaining overall health and supporting thyroid function.

Including eggs in your diet, whether boiled, scrambled, or poached, provides a convenient and versatile way to boost iodine intake and promote healthy thyroid hormone production.

7. Tuna

Tuna is a popular fish that provides a good amount of iodine along with other important nutrients like omega-3 fatty acids and protein. A 3-ounce serving of canned tuna in oil contains about 17 mcg of iodine, or 11% of the daily recommended intake. Omega-3s are particularly beneficial for people with thyroid function issues, as they help reduce inflammation and support cardiovascular health, which can be impacted by thyroid disorders.

Tuna can be enjoyed in salads, sandwiches, or sushi, making it a versatile and nutritious option for increasing iodine intake and supporting thyroid health.

8. Turkey Breast

Turkey breast is a lean protein source that provides a moderate amount of iodine, with a 3-ounce serving containing about 34 mcg of iodine, or 23% of the daily recommended intake. In addition to iodine, turkey breast is rich in selenium, a mineral that is essential for the conversion of T4 into T3, the active form of thyroid hormone that regulates metabolism.

Including turkey breast in your diet can help support thyroid function and provide a lean, nutritious protein option for people with thyroid disorders. Turkey can be enjoyed in sandwiches, salads, or as a main dish, making it a versatile addition to a balanced diet.

9. Sea Bass

Sea bass is another iodine-rich fish that supports thyroid health. A 3-ounce serving of sea bass provides about 104 mcg of iodine, or 69% of the daily recommended intake, making it a particularly potent source of iodine for those with thyroid function issues. Sea bass is also rich in omega-3 fatty acids, protein, and selenium, which work together to promote healthy thyroid function and reduce inflammation.

Grilled or baked sea bass can be a delicious and heart-healthy meal option that boosts iodine levels and supports overall well-being.

10. Sardines

Sardines are small, oily fish that are packed with iodine and other essential nutrients, including calcium, vitamin D, and omega-3 fatty acids. A 3-ounce serving of sardines provides about 15 mcg of iodine, along with heart-healthy omega-3s that reduce inflammation and improve cardiovascular health. Sardines are also an excellent source of vitamin B12, which is important for maintaining energy levels and supporting the nervous system.

Including sardines in your diet can help ensure adequate iodine intake while providing a nutrient-dense source of protein and healthy fats. Sardines can be eaten on toast, in salads, or added to pasta dishes for a flavorful and nutritious boost.

11. Scallops

Scallops are a seafood delicacy that provides a significant amount of iodine, with a 3-ounce serving containing about 90 mcg of iodine, or 60% of the daily recommended intake. Scallops are also an excellent source of lean protein, vitamin B12, and magnesium, all of which support overall health and metabolism.

Scallops can be grilled, seared, or baked for a delicious and iodine-rich meal that supports thyroid function. Their delicate flavor and texture make them a versatile seafood option that can be easily incorporated into a variety of dishes.

12. Lobster

Lobster is another excellent source of iodine, with a 3-ounce serving providing about 100 mcg of iodine, or 67% of the daily recommended intake. In addition to iodine, lobster is rich in lean protein, zinc, selenium, and vitamin B12, all of which contribute to healthy thyroid function and overall well-being.

Lobster can be steamed, grilled, or added to pasta dishes, offering a luxurious and nutrient-dense way to increase iodine intake and support thyroid health.

13. Potatoes

Potatoes, particularly when eaten with their skin, are a good plant-based source of iodine. A medium-sized baked potato with skin contains about 60 mcg of iodine, or 40% of the daily recommended intake. Potatoes are also rich in vitamin C, potassium, and fiber, making them a nutritious and filling food that supports overall health.

Including potatoes in your diet, whether baked, mashed, or roasted, provides a convenient and iodine-rich option for supporting thyroid function.

14. Cranberries

Cranberries are a unique fruit that provides a moderate amount of iodine along with powerful antioxidants that support immune function and reduce inflammation. A half-cup of cranberries contains about 400 mcg of iodine, far exceeding the daily recommended intake, making it one of the most potent iodine-rich fruits.

Cranberries can be consumed fresh, dried, or as juice, offering a delicious and nutrient-rich option for boosting iodine levels and promoting thyroid health. However, it’s important to consume cranberries in moderation, especially if opting for juice or dried varieties, which can be high in sugar.

15. Lima Beans

Lima beans are a plant-based source of iodine, with a half-cup serving providing about 16 mcg of iodine, or 10% of the daily recommended intake. In addition to iodine, lima beans are rich in fiber, iron, and magnesium, all of which support metabolic health and digestion.

Incorporating lima beans into soups, stews, or salads can provide a plant-based iodine boost that supports healthy thyroid function and overall well-being.

Conclusion

Iodine is essential for maintaining thyroid health and supporting the production of thyroid hormones, which regulate metabolism and energy levels. For individuals with thyroid function issues, ensuring adequate iodine intake is critical for preventing hormonal imbalances and promoting overall well-being. The 15 best iodine-rich foods listed above—such as seaweed, cod, dairy products, and shrimp—are rich in iodine and other important nutrients that support thyroid function and improve overall health. By incorporating these foods into your diet, you can help maintain healthy thyroid hormone levels, boost your metabolism, and reduce the risk of thyroid-related complications.