17 Foods High in Iodine

17 Foods High in Iodine
March 31, 2017 10:20 PM

Iodine is an essential mineral for the human body which we need for healthy living. Your thyroid glands require it to produce thyroid hormones. Thyroid hormones, in turn, control an array of chemical and metabolic processes in our body.


  1. Top 17 foods high in iodine
    1. Hard-boiled eggs
    2. Beans
    3. Shrimps
    4. Cod fish
    5. Strawberries
    6. Turkey breast
    7. Bananas
    8. Cranberries
    9. Yogurt
    10. Corn
    11. Lobster
    12. Milk
    13. Seaweed
    14. Cheese
    15. Dried prunes
    16. Bread
    17. Pineapple
  2. Things to remember

In children, the adequate intake of iodine is necessary for proper physical growth, mental functioning, and maturation (1).

Iodine is so important for the body that its deficiency can create severe disorders in the body which include mental retardation, hypothyroidism and a range of other problems. If you don’t get enough iodine, your body cannot produce enough thyroid hormone, which may lead to the enlargement of the thyroid gland (struma), hypothyroidism and mental retardation in children, infants, and mother during pregnancy period (12, 3).

On the other hand, excess iodine in the body can also create serious health problems. Excessive iodine is dangerous for stomach and can cause severe stomach problems. It can also lead to hypothyroidism. Some other problems caused by an excess of iodine include feeling delirious, coughing, shortness of breath, fever, and seizures (1).

The RDA of iodine for adults is 150 mcg. The iodine demands increase substantially during pregnancy and the RDA during pregnancy rises to 220 mcg (3).

Top 17 foods high in iodine

Iodinated salt is the richest source of iodine, we all know that. So let’s talk about foods other than iodinate salt.

Hard-boiled eggs

Hard boiled eggs are quite a nutritious addition to your diet.

A medium-sized hard-boiled egg contains 12 mcg of iodine.

A hard-boiled egg of 100 grams contains about 155 calories.

It contains about 1.6 calories per gram, so it’s a low-density food, which helps you to manage your diet better.

It also contains about 13 grams of protein per 100g.

Moreover, the protein present in eggs is of high quality meaning it contains all the essential amino acids (4).

Eggs also have a good quantity of fat and cholesterol in them. A hard boiled contains about 11g fat and 424mg of cholesterol. Hard boiled eggs are also an excellent source of vitamins B12, folic acid, iron, and zinc.

One of the major benefits is the presence of vitamin A which is quite beneficial for the cornea. Moreover, it is also helpful against night blindness. Moreover, the vitamin D content in hard boiled eggs leads to stronger teeth and bones.

The vitamin D is also quite beneficial for the calcium absorption which ensures that your body gets all calcium it needs for strength.

Boiled eggs on the table

Boiled eggs are rich in iodine and other nutrients

A study showed that hard boiled eggs increased the blood levels of two important antioxidants, lutein levels by 28 to 50% and zeaxanthin by 114 to 142% (5).

One of the biggest side effects of eggs is the depletion of biotin. Recent research also proved that consuming egg whites can deplete biotin (6).

The consumption of eggs can also lead to allergies, which include hives, rashes, nausea, vomiting, coughing, sneezing, wheezing and cramps. Another side effect of eggs is that their overconsumption can cause an overload of cholesterol. So you should be careful to consume them only in moderate quantity.

How to make hard boiled eggs the right way?

Place the eggs in a saucepan and add cold water to cover them. After that, heat the eggs over a high flame for 5 minutes.

Now cover the pan and let the water stand for 15 min.

After that, spill out the hot water and pour over the cold water. Now let the water cool for another 15 minutesand peel them.

The summary: To sum up, eating eggs is an excellent way to kick start your day and get 12 mcg iodine per medium hard-boiled egg.


Beans are another versatile and healthy foods rich in iodine. You can enjoy their vast number of benefits as they are high in proteins, calcium, iodine, potassium and copper.

They have about 32 mg magnesium and 50mg calcium per 100g (7).

The amount of iodine in beans is about 32 micrograms per 100g (7).

Other than this, beans are rich in beta-carotene, lutein, neoxanthin and violaxanthin.

Green beans contain similar amounts of carotenoids as other carotenoid-rich vegetables, like tomatoes and carrots.

One of the biggest benefits of beans is that they are heart healthy because of the presence of soluble fiber in them, which lowers the cholesterol and triglyceride levels (8).

Another benefit of beans is that they are low in their fat content.

They also have a moderate amount of cholesterol in them. Another advantage of beans is that they have a large number of cancer-fighting chemicals which help against the development of cancer (9).

Fiber is quite healthy, but you can face some side effects if you are consuming too much of it. The excessive consumption of fiber can lead to symptoms like abdominal cramps, gas, diarrhea or constipation (10).

You can either eat beans in raw form or add them to your diet.

Here is a recipe to add beans in your diet:

Skillet gnocchi with chard and white beans

The main ingredients required for this dish are one medium yellow onion.

Four cloves garlic, 1/2 cup water, 15 ounces (425 g) of diced tomatoes, 15 ounces of white beans, 1/2 cup shredded mozzarella cheese, 16 ounces (453 g) of gnocchi and one teaspoon of extra virgin olive oil.

How to make?

Heat one teaspoon oil in a large skillet. Add gnocchi to it and stir for about five minutes.

Add one teaspoon onion and oil in the pan and cook for about 2 minutes. Stir in garlic and water and cook more. Now mix tomatoes, beans, and pepper and keep on mixing. Put in gnocchi and add mozzarella in it.

Cover and cook until the cheese melts.

The dish is now ready to eat.

The summary: Eating beans is a heart-healthy way of getting as much as 32 micrograms of iodine per 100g.


Shrimps are also an excellent source of iodine.

They contain about 34 micrograms of iodine per 100g.

Other than this, shrimps are a primary source of protein and contain about 20 g of proteins per 100g (12). 

Aside from proteins, shrimps are a good source of vitamin B12, phosphorous, choline and copper.

Shrimps also contain a lot of antioxidants.

Shrimps are a weight loss friendly food and the iodine content helps regulate the metabolic rate, which further helps in weight loss.

Shrimps may also lower cholesterol levels as shown by studies (13, 14).

The major side effects of shrimps include allergic reactions, which could range from mild itching to life-threating anaphylaxis.

Therefore, you should make sure that you are not allergic to seafood before you could consume shrimps.

Shrimps are also quite rich in purines and can, therefore, increase the production of uric acid.

That’s why; the consumption of prawns is not suitable for you if you are suffering from high uric acid levels (e.g. gout) (15).

Finally, you should also be vigilant and choose shrimps caught from safe waters.

The shrimps caught from polluted waters might have high levels of toxins, like mercury, in them (16).

Here is a shrimp recipe to add some more of it to your diet.

Easy shrimp and broccoli stir-fry

The ingredients required for this dish are, one tablespoon olive oil, a medium shrimp (of about 1.5 pounds - 0.7 kg), one teaspoon of sesame seeds, one green onion, 24 ounces (680 grams) of broccoli florets and soy sauce.

How to make?

Take a small bowl and mix soy sauce, oyster sauce, ginger, garlic, and cornstarch. Now put it aside.

Heat olive oil in a large skillet over medium flame. Add shrimp and broccoli to it and stir continuously. Add the remaining ingredients in it.

Stir in soy sauce and mix until it thickens.

The dish is now ready to eat. Serve it immediately

The summary: Shrimp is a delicious way of adding some iodine to your diet (34 micrograms in every 100 grams of shrimps).

Cod fish

Cod fish is a great food to keep your heart healthy. The amount of iodine present in it is 200 micrograms per 100g.

Other than this, a large number of nutrients are present in fish cod, including vitamin A, D, C, K, thiamin, niacin, riboflavin and vitamin B6 (17).

Cod fish is high in omega 3-fatty acids. These fatty acids are quite crucial for the optimal functioning of the body (18).

Cod fish also reduces the risk of heart attacks. Cod fish also prevents the spikes in blood pressure.

Cod fish is rich in iodine, omega-3 fatty acids and other nutrients

Cod fish is rich in iodine, omega-3 fatty acids and other nutrients

The major side effect of cod fish is that it has a fishy aftertaste which can be quite unpleasant and lead to a pungent smell and heartburn in throat and mouth. It can also cause digestive disturbances and gastrointestinal side effects.

It can also lead to internal bleeding.

A study has also shown that cod fish is associated with a higher incident of asthma (19).

Here is a recipe you may want to try out.

Crispy oven fried cod fish

The ingredients required to prepare the dish are 1.5 cups of dried breadcrumbs, 1.5 cups yellow cornmeal, 2.5 teaspoons of seasoning salt, 1/2 teaspoon of cayenne pepper, 6-ounce cod fish fillets, three eggs and six tablespoons of vegetable oil.

How to make?

First of all, preheat oven to 475 degrees Fahrenheit (246 degrees Celsius).

Take a plastic bag and mix cornmeal, breadcrumbs, lemon, cayenne pepper and garlic powder.

Beat eggs in a bowl.

Add fish to the plastic bag, one piece at a time, then dip the fish in eggs and return them back to the plastic bag.

Take a skillet and heat about three tablespoons of olive oil and add fish in it. Keep on heating the fish until the sides are slightly brown.

Now the fish is ready. Bake it in an oven for 5 to 6 minutes and serve.

The summary: Cod fish is rich in iodine. It contains 200 mcg of iodine per each 100g serving.


Strawberries are another iodine-rich food, which contains about 13 micrograms of iodine per 100g. They also contain 8g carbohydrates and 1g proteins per 100g. Strawberries are also quite nutritious and contain other nutrients like vitamin A, C, choline, and betaine (20).

The first benefit of eating strawberries is that they contain vitamin C in them which is a big immunity booster.

A 2013 study showed that the presence of antioxidants in strawberries boosts immunity levels (21).

Strawberries are also quite beneficial against heart diseases.

In fact, a Harvard study showed that eating these fruits lowered the heart risk in middle-aged women by 32% (22).

Eating strawberries also boost the short-term memory, eases inflammation, promotes bone health and reduces the risks of cancer.

Strawberries are quite beneficial for health but, like everything else, excessive amounts may cause some serious side effects.

One of the major side effects of strawberries is itching and inflammation around the mouth. It can also lead to wheezing and hives if you are allergic to them.

Another major side effect is related to fiber content in strawberries, which can cause bloating, cramps and gas.

Here is a delicious recipe to add strawberries in your diet.

Strawberry cream cheese bread

The main ingredients required for this dish include 1 cup (200 grams) of sugar, 3 ounces (85 grams) of cream cheese, 1 cup (226 grams) of butter, 1 cup (219 grams) of vanilla extract, 1/2 teaspoon of salt, 1/2 teaspoon of baking soda, 1.5 cups (300 grams) of strawberries and 0.5 cups (65 grams) of chopped pecans.

How to make?

Mix the cream, butter, cheese and eggs using an electric blender. Add some vanilla.

Take another bowl and mix baking powder, baking soda, and salt. Blend the floor with butter mixture.

Drain the strawberries and carefully add the nuts. The dough mixture will thicken.

Grease and flour a 9-inch (23 cm) loaf pan. Bake it at 350 degrees F (177 degrees Celsius) for 1 hour. Leave it for one day and serve.

The summary: You can get as much as 13 mcg iodine per 100 gram of strawberries.

Turkey breast

Turkey breast is another rich iodine food. It contains about 34 micrograms of iodine per 100g which translates to about 23% of the recommended value.

It also contains other essential nutrients, like calcium, magnesium, iron, phosphorous, potassium and sodium.

It also has about 9 mg cholesterol and 334 mg sodium per 100g (23).

It contains a fair amount of calcium, which makes the bones strong and healthy. It also has low fat and cholesterol levels as compared to other foods. It also gives more protein per food as compared to other meat.

The low sodium content in Turkey makes it especially beneficial for people with high blood pressure (24).

It is unsafe for women during pregnancy. The reason is that it can create flu-like symptoms which are dangerous for both the mother and baby.

Turkey on Christmas table

Turkey is rich in iodine and other nutrients

Turkey breast can also cause weight gain, especially if eaten along with the skin.

The skin is also rich in cholesterol.

So use it with caution if you are suffering from cardiovascular disease.

Here is how to add more turkey breast to your diet.

Herb roasted turkey breast

The main ingredients for this dish include one whole bone turkey breast, two teaspoons of dry mustard, one tablespoon of fresh rosemary leaves, one teaspoon of fresh thyme leaves, two teaspoons of kosher salt, one teaspoon of black pepper, two tablespoons of lemon juice and 1 cup of dry wine.

How to make?

Preheat the oven to 325 degrees F (162 degrees Celsius) and place the turkey breast on a roasting pan.

Take a small bowl and mix herbs, mustard, garlic and lemon juice to make a paste. Spread the paste evenly on the skin. Pour wine at the bottom.

Roast the turkey for about 2 hours until the skin becomes golden brown. Cover the breast with an aluminum foil if the skin is boiling too much. When you finish roasting the turkey, cover it with foil.

The turkey breast is now ready. Serve it.

The summary: You can get 23% RDA for iodine (around 34 mcg) per 100 gram of turkey breast.


Bananas are another healthy addition to your diet, thanks to the iodine and potassium content in them. The iodine content in bananas is about three micrograms of iodine from a medium-sized banana. Other than this, it has 23g carbohydrates, 5.4 g starch and 12.2 g sugar per 100g (25).

It is also high in many other nutrients, like vitamin A, B, C, D, K, E, B12, folate, choline, riboflavin, and niacin.

Bananas have a host of health benefits. Their primary advantage is the presence of pectin which gives the bananas its structural form. Research has shown that pectin moderates the blood sugar levels and helps in reducing appetite (26).

Bananas have also been linked to improving the overall digestive health. Several studies have also shown that bananas help in weight loss. Other than this, they also promote heart health.

Bananas can cause drowsiness, weight gain, allergy, abdominal pain and constipation.

Here is a recipe to add a banana to your diet.

Strawberry-banana colada smoothie

The main ingredients required to prepare this recipe include one banana, 0.75 cups of strawberries, 1 cup of coconut milk, 0.5 cups of yogurt or coconut ice cream, 1/4 teaspoon of salt, 1/2 cup of spinach, 1/2 teaspoon of vanilla extract and toasted coconut.

How to make?

First of all, blend bananas and coconut milk until they become smooth. Now grind the spinach into small pieces and add it to the mixture.

Add strawberries, pineapple and Greek yogurt in it. Blend the smoothie until it becomes of one color.

Pour in vanilla and salt and blend it.

The smoothie is now ready. Pour it into glasses and season with toasted coconut.

The summary: You can enjoy bananas and can get three mcg of iodine from a medium-sized banana.


You should add cranberries to your diet because they are particularly rich in iodine.

100 grams of cranberries contain 400 mcg of iodine. Cranberries have about 82 g carbohydrates, 65 g sugar and 5.7g dietary fiber per 100g (27).

Other than this, it also contains essential vitamins, like vitamin A, E, K, D, B6, and B12.

Cranberries have some health benefits. They prevent urinary tract infections.

Cranberry juice helps decrease the pH of the urine which makes the environment too acidic for the growth of disease-causing bacteria (28).

Some evidence also suggests that cranberry juice is quite beneficial for cardiovascular diseases.

Research has also shown that cranberry juice is quite beneficial in stopping the progression of certain tumors (29).

Some major side effects of cranberries include allergies, hives, swelling of lips, tongue, and face.

It can also cause vomiting, diarrhea and severe abdominal pain. It can also cause continued pain during urination.

Here is an easy recipe to add more cranberries to your diet.

Cranberry jelly

The main ingredients required for this dish include 4 cups (480 grams) of cranberries, 2 cups (400 grams) of sugar, two chopped pears, two tablespoons of lemon juice, a pinch of salt and 1/2 teaspoon of ground cardamom.

How to make?

Bring cranberries, sugar, pears, lemon, 1 cup water and cardamom to a boil.

Reduce the heat to a medium flame and keep on heating until the sauce thickens for 20 to 25 minutes.

Now strain it and enjoy the jelly.

The summary: You could get 400 mcg of iodine from 100 gram of cranberries.


Yogurt is quite a good source of iodine and contains about 75 micrograms per 100g.

It also has 7 g carbohydrates, 5g proteins and 7 g sugar per 100g (30).

Other than this, it also contains calcium and sodium in it.

The first and probably the most important benefit is that it provides a variety of different nutrients.

It has calcium which is quite beneficial.

Just a half cup of yogurt contains about 48% of the daily requirement (31).

Other than this, it is also rich in vitamin B12 and riboflavin.

Yogurt also boosts the immune system and the digestive health.

It also protects the body from osteoporosis.

More importantly, yogurt is quite rich in probiotic bacteria which can improve your gastrointestinal health and help save you from conditions such as irritable bowel syndrome (49).

The most frequent side effects of yogurt are abdominal pain, cramping and diarrhea, mainly in individuals suffering from lactose intolerance.

For people having weak immune system and those having HIV, eating yogurt has a small risk.

In such cases, there is a risk that Lactobacillus, which is one of the live bacteria in the yogurt, reproduces to such levels which can cause illness.

Although it is relatively rare, still people with weakened immune power should avoid eating yogurt.

Here is one recipe to add yogurt to your diet.

Cheesesteak sandwich

The ingredients required for this dish are 2 tbsp. of plain yogurt, 2 tbsp. of olive oil mayonnaise, 16 oz. of steak, 1/4 crumbled blue cheese, two sliced tomatoes, salt and pepper for taste and four whole wheat sandwich rolls.

How to make?

First, combine blue cheese, yogurt and mayonnaise and set it aside.

Now heat a grill until it is hot. Season with salt and pepper and cook for 3 minutes per side until the steak is firm. Allow it to rest for about 5 minutes and then slice into thin strips.

Divide the tomatoes on the sandwiches.

Drizzle the sides with mayo mixture.

The summary: Eating yogurt is a healthy way of getting 75 mg of iodine from 100 gram of yogurt.


Canned corn is a quite a delicious food to increase your iodine levels.

It contains about 14 micrograms of iodine per 100g, which is enough to get all the benefits.

It also has about 19 g carbohydrate and 3 g protein per 100g.

The sodium content in it is about 15mg per 100g (32).

One of the major benefits of corn is the high caloric content in it. It has about 342 calories per 1000 grams, which is the highest among cereals.

It is good in a sense that you could use it as a quick source of energy.

Another benefit of corns is its use in reducing the risks of hemorrhoids and colorectal cancer.

Research has also shown that it aids in getting rid of severe digestive problems, like constipation (33).

It also protects the heart and lowers the bad cholesterol in the body.

Since it is high in calories, eating too much of it would eventually lead to weight gain.

It can cause allergic reactions, like rashes, swelling on the skin, vomiting, etc. Other than this, it can also cause bloating and stomach upset.

Corn is also not suitable for people who have diabetes.

Here is any easy corn recipe to include in your diet.

Shrimp and corn chowder

The main ingredients for preparing this dish include 3 cups (700 ml) of low-sodium chicken broth, 3 cups (775 g) of sliced potatoes, 0.5 pounds (220g) of peeled and cut shrimp, one bunch of chopped scallions, 1 tbsp. of lemon juice and 0.25 cup (60 ml) of heavy cream.

How to make?

Take a medium saucepan and boil broth and potatoes for 5 minutes.

Add corn and scallion and heat for about 8 minutes. Keep on stirring until it becomes bright pink.

Now pour in lemon juice, ice cream, and scallion greens. Season it with salt and black pepper.

The summary: You could get 14 micrograms of iodine from 100 gram of canned corn.


People usually eat lobsters at special occasions. 

However, if you are suffering from iodine deficiency, it is a great addition to your diet. 100 grams serving of lobster contains about 100 micrograms of iodine, which satisfies about two-thirds of your daily requirements.

It also has about 1g fat, 95 mg cholesterol, 0g carbohydrate and 19 g protein per 100g (34).

Lobsters are incredibly high in iodine and other nutrients

Lobsters are incredibly high in iodine and other nutrients

There are a large number of health benefits of lobsters. While it has a lot of sodium in it which affects the heart in a negative way, the beneficial fats in it are helpful for preventing inflammation and atherosclerosis.

The main reason for this are the high amounts of omega-3 and omega-6 fatty acids present in it. It also boosts nervous system due to the presence of vitamins B6 and B12 in it. Lobsters are also a rich source of proteins, which help build new cells and strengthen the bones (25).

Overall, lobsters are quite beneficial for health due to the presence of various vitamins and minerals.

However, they do have drawbacks. One of the drawbacks is the high amount of cholesterol and sodium in it which increases the risk of heart attack and stroke. The presence of sodium also elevates the overall blood pressure.

Here is a beneficial recipe to add lobster to your diet.

Lobster BLT

The main ingredients for preparing two serves of this dish include four lobster tails, one tablespoon of olive oil, one clove minced garlic, one sliced tomato, four bread slices, eight slices cooked bacon and four slices of toasted bread.

How to make?

First of all, tap the lobster tails with a paper towel.

Heat a skillet over medium flame and add butter and olive oil in it. Once the butter melts, add garlic clove and lobster in it. Cook the lobster for about 5 minutes.

Assemble the bacon sandwich, also called BLT.

Spread mayo on the inside of toast.

Add bacon, lobster tails and tomato. The dish is now ready to serve.

The summary: You can get as much as 100 mcg of iodine from 100 grams of lobster.


Experts usually recommend milk to anyone who is deficient in calcium or vitamin D.

However, milk is also an excellent source of iodine.

In fact, a 100g of milk contains about 56 micrograms of iodine which is about 37% of the daily requirement.

Other than this, it contains about 27 g fat, 97 mg cholesterol and 371 mg sodium per 100g (36).

It also has 38 g carbohydrate and 26 g proteins per 100g.

One of the major health benefits of milk is that it creates incredible complexion.

No wonder Cleopatra used it in her baths.

The different nutrients and vitamins present in milk make for an amazing skin.

Another health benefit of milk is that it creates healthy bones and strong teeth, which is due to the presence of calcium in it.

Cow’s milk has a sufficient amount of calcium to make your bones healthy (37).

Moreover, milk also helps for weight loss and reducing stress.

Milk is quite a healthy addition to your diet.

However, it has some side effects.

One of the major side effects is abdominal pain, caused by stomach irritation by lactose in milk.

Other side effects of milk include gas, nausea and abdominal bloating. They tend to be more common among individuals who are intolerant to lactose.

The summary: In addition to improving your bone and teeth health, drinking milk can provide you with 56 micrograms of iodine per 100 grams.


Seaweed is perhaps the richest source of iodine and depending on the source you could get between 16 to 2984 mcg of iodine from 1 gram of it, which translates to 11 - 2000% of RDA (1).

On the other hand, these algae only contain about 1% of RDA for proteins (38).

Seaweed is quite rich in fiber. Adding fiber to your diet can help you lose weight. Fiber fills you up real quick and helps you eat less. Also, seaweed is also rich in Omega fatty acids, which is helpful in improving the cardiovascular health.

The major side effect of these algae is that it is quite rich in sodium, which can be dangerous especially if suffer from high blood pressure.

Here is a recipe to add more seaweed in your diet.

Nori salad

The main ingredients required for this dish include a sheet of nori, 1-2 teaspoon of olive oil, lettuce and onion.

How to make?

Cut lettuce and onion into a bowl. Toast the nori using the olive oil until it is crispy. Crumble the nori over the mix and sprinkle lemon juice as well. You can also add boiled chicken or turkey if you want.

The summary: Seaweed is the richest dietary source of iodine on the planet. It can give you 16 to 2984 mcg of iodine per 1 gram, which is about 11 to 2000% of RDA.


Cheese is another beneficial food to add to your diet.

An ounce (28 g) of cheese contains about 12 micrograms of iodine per 100g, which accounts for 8 percent of RDA.

Other than this, it has about 32 g of fat, in which 18 g is saturated fat. It also has 714 mg calcium and 1785 mg sodium per 100g (39).

One of the major health benefits of cheese is that they are an excellent source of proteins (40).

And you should know that it is high in essential amino acids and high digestible.

Research has also shown that cheese helps in preventing cancer and building muscles.

Moreover, it contains about 300 mg of calcium which is beneficial for the bone health. It is also quite beneficial for the teeth and to prevent diabetes.

The major side effect is the same as you could expect after consuming other dairy products. These side effects include abdominal pain, diarrhea, and bloating.

Here is how to add more cheese to your diet.

Ham and cheese turnovers

The main ingredients required for this delicious recipe are 1 pound (0.45 kg) of refrigerated pizza dough, 4 ounces (113 grams) of Swiss cheese, 1/2 yellow onion, 2 tsp. of whole grain mustard, 8 ounces (226 grams) of ham, 2 tbsp. of extra virgin oil and 1 small head romaine.

How to make?

First of all, heat the oven to 400 degrees F (200 degrees Celsius). Now roll the pizza into a 14-inch (35 cm) circle and cut it into 8 triangles.

Put a piece of ham, cheese, and onion on the bottom of each triangle.

Put these triangles onto a baking sheet and heat for about 20 minutes, until they become crisp.

Combine mustard and oil in a medium bowl and toss it with romaine.

The dish is now ready.

The summary: You can get 12 mcg of iodine from 100-gram cheese in addition to all of its health benefits.

Dried prunes

Consuming prunes provides the body with about 13 micrograms of iodine per 100g, which is a great addition to the daily iodine intake requirements.

A 100g serving of prunes also contains 89 g carbohydrates and 1 g fat.

They are also an excellent source of vitamin A and B6.

They also contain about 72 mg calcium and 64 mg magnesium per 100g serving (41).

Consuming dried prunes has tons of health benefits. Firstly, it helps the overall digestion process.

The reason is the presence of fiber content in it prevents the hemorrhoids caused by constipation. It also aids in normal body functioning due to the presence of certain nutrients.

Other than this, it is also a good source of iron.

A 2016 animal study also found that dried prunes reduce the radiation effects on bone marrow which further prevents the bone density loss (42).

Prunes have a high concentration of acrylamide in them which is a carcinogen and a neurotoxin.

So, prunes may be harmful to health.

However, the acrylamide concentration in prunes is much lower than the dangerous level, so they are considered relatively safe.

They may also cause intolerance in some individuals which lead to diarrhea.

Some other side effects include urine in blood, inflammation, softening of bones and rash.

You can either eat prunes raw or add them to your recipes.

Here is one delicious plum recipe.

Prune stewed in port wine

The main ingredients required for this dish include 1/2 pound (225 grams) of dried prunes, 1 cinnamon stick, 1 thinly sliced clementine, 1 cup (150 ml)  of ruby port, 1/2 teaspoon of ground nutmeg and 2 tbsp. of sugar as a sweetener.

How to make?

Combine all the ingredients in a saucepan and add enough water to be just over the prunes.

Bring it to a simmer and cook and keep on cooking until the plums become soft.

You can add more water according to requirement.

The dish is now ready. Serve it with pasta, bread or anything you like.

The summary: Don’t miss out on getting 13 micrograms of iodine from 100 gram of prunes.


Bread is so common that some people just overlook its importance.

If consumed in moderation, it gives your body some essential nutrients.

A 100g serving of bread provides with 45 micrograms of iodine or 30% of the daily intake.

Other than this, it contains 1g fat, 43g carbohydrate and 5g proteins per 100g (43).

It is also high in thiamin, riboflavin and vitamin B6 in small quantities.

Bread is a rich source of bran fiber, which may promote healthy bowel movements.

It is also useful in reducing heart attack risk, as proved by some research, published in “The American Journal of Nutrition”.

Recent studies performed on 74 thousand women being tested for 12 years show that it also helps maintain a healthy weight.

The results of the survey showed that women eating whole grains had 49 percent lower risk of weight gain (44).

Bread is also beneficial for mental health and overall well-being.

One of the primary reasons why bread is harmful to health is that it increases the blood sugar levels.

It contains amylopectin A, a molecule which efficiently converts into blood sugar.

High levels of blood glucose make you more prone to type 2-diabetes (45).

Some research also indicates that bread can lead to weight gain and depression.

Eat bread with jam, butter, mayonnaise, chicken spread, etc.

Here is a recipe for a delicious bread-based meal:

Lebanese bread crisps

The main ingredients required for this dish include 3 Lebanese bread rounds, 1 tablespoon of sesame seeds, 1/2 tablespoon of extra virgin olive oil, 2 teaspoons of chopped rosemary leaves, 1/2 teaspoon of salt and 1.5 teaspoons of dukkah.

How to make?

First of all, preheat oven to 350 degrees F (180 degrees C).

Cut the bread into 10 equal pieces and sprinkle it with olive oil. Now put sesame seeds on them and season with salt and pepper.

Sprinkle remaining pieces with dukkah and rosemary leaves.

Bake for ten minutes until they become golden crisp.

Let them cool down and serve.

The summary: Be sure to get 45 micrograms of iodine from 100 gram of bread.


Pineapple is quite delicious and contains a range of vitamins beneficial for health. It contains about 45 micrograms of iodine per 100g.

Moreover, it has 0g fat, 13g carbohydrate and 1g of protein per 100g (45).

It also has small quantities of vitamin E, K, B6, B12, riboflavin, and niacin in it.

One of the major health benefits of pineapple is its ability to reduce the inflammation in joints, mainly those related to arthritis.

It contains a rare proteolytic enzyme bromelain, which is helpful for this purpose (46).

Other than this, it is rich in ascorbic acid (vitamin C), which promotes the health of your immune system.

The antioxidant potential of vitamin C may also prevent cancer and improve blood circulation by regulating blood pressure.

17 foods high in iodine you should eat

17 foods high in iodine you should eat

One of the major side effects of the intake of pineapples is that they can cause tenderness on the lips, face, and cheeks.

Typically, the swelling goes away after some time.

However, if it persists, you should stop eating pineapples at once and seek medical attention.

Some other side effects of pineapples are related to the presence of vitamin C in it which can cause nausea, vomiting, heartburn and insomnia if consumed in excessive quantity.

You can either eat pineapple in raw form or add it to your meals.

Here is a tasty recipe to try.

Pineapple creamsicle smoothie

The main ingredients required for this dish include a half of fresh pineapple peeled and chopped, 1 banana, 1 cup (125 grams) of vanilla yogurt, 1 banana, 1/2 cup (125 ml) of orange juice and ice cubes as needed.

How to make?

Blend pineapple, orange juice and banana together in a blender until it becomes smooth.

Add ice and blend until you crush the ice completely.

The summary: Enjoy the taste of pineapple and get 45 micrograms of iodine from 100 gram of it.

Things to remember

Iodine is essential for the normal functioning of the human body and clears out the excess and useless cells.

It is also necessary for proper functionality of your thyroid glands.

Its deficiency can cause serious health problems like mental retardation and hypothyroidism.

From pineapples to prunes to yogurt to milk, all the foods mentioned here are high in iodine and beneficial for overall health and wellbeing.

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Written by: Muhammad Usman, M.D., B.Sc.
Education: Physician
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Published: March 31, 2017 10:20 PM
Next scheduled update: March 31, 2019 10:20 PM
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