Iodine is in many foods, but much of the Australian and New Zealand food supply is now low in iodine, which has led to widespread iodine deficiency. The table below is a guide to the iodine content of various foods. However, the actual iodine content of food will vary depending on where it is grown and how it is made.
Approximate iodine content of various foods
| Food | Micrograms of iodine per 100 g | Micrograms of iodine per serve | Serve size |
|---|---|---|---|
| Oysters | 160 | 144 | 6 oysters - 90g |
| Sushi (containing seaweed) | 92 | 92 | 1 sushi roll - 100g |
| Canned salmon | 60 | 63 | 1 small tin - 105g |
| Bread (except organic bread) | 46 | 28 | 2 slices bread -60g |
| Steamed snapper | 40 | 50 | 1 fillet - 125g |
| Cheddar cheese | 23 | 4 | 2.5 cm cube - 16g |
| Eggs | 22 | 19 | 2 eggs - 88g |
| Ice cream | 21 | 10 | 2 scoops - 48g |
| Chocolate milk | 20 | 60 | 1 large glass - 300ml |
| Flavoured yoghurt | 16 | 32 | 1 tub - 200g |
| Regular milk | 23 | 57 | 1 large glass - 250ml |
| Canned tuna | 10 | 10 | 1 small tin - 95g |
| Bread, organic | 3 | 2 | 2 slices - 60g |
| Beef, pork, lamb | 2 loin lamb chops | ||
| Apple, oranges, grapes, bananas | 1 apple |
How much iodine do you need?
Iodine is a trace mineral and so we need only very small amounts. Most adults require up to 150 micrograms a day (a microgram is a millionth of a gram). Although only small amounts are needed, we need iodine regularly because we cannot store large amounts in the body.
Pregnant or breastfeeding women need slightly more iodine as they provide all of their babies' iodine. For more information see FSANZ advice on iodine and pregnancy.
The recommended dietary intake (RDI) for iodine depends on your age and life stage.
| RDI for iodine | micrograms per day |
|---|---|
| Younger children (1 to 8 years) | 90 |
| Older children (9 to 13 years, boys and girls) | 120 |
| Adolescents (14 to 18 years) | 150 |
| Men | 150 |
|
Women Pregnancy Breastfeeding |
150 220 270 |
More information