Sources of Iodine in Food

Processed foods sometimes have iodine added to them, which increases their iodine content. Such foods include iodized salt (table salt, though sea salt is a good source as well) and bread made with iodized dough conditioners (most commercially prepared bread). Iodized salt is the most effective way to get iodine from food, but be careful not to overdo it with the salt as that can lead to other health problems.

One of the best natural sources of iodine is kelp and other sea vegetables. Kelp contains the natural, elemental form of iodine, and is very rich with iodine. Just one small serving per day gives you well over 100 percent of your daily needs for iodine. Kelp can also be found in a capsule form to be taken as a supplement.

Dairy products, specifically cow's milk and yogurt, are good sources of iodine. From one serving of these products you can receive 40 to 60 percent of your daily value of iodine. Mozzarella cheese is also a good source, but contains only about 6 percent. Often, the cows have grazed on grass grown in iodine-rich soil, and that carries over into the dairy products.

The amount of iodine that fish can give you varies between species and also relies on the iodine levels in the water. However, most fish contains some iodine, especially ocean fish. Fish can be a good source of iodine, but should be combined with another source for you to fulfill your daily needs. When it's taken as a dietary supplement, you can also get iodine from cod liver oil.

Other foods that are very high in iodine include eggs, strawberries and vegetables grown in iodine-rich soil. Fortified foods such as cereals often contain some iodine, and information on that can be found on the nutrition label. Also, there are small amounts of iodine present in tap water, with the amounts varying based on where you live.