Nutrition Myths
Iodine rich foods
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Iodine

The best source of iodine is iodized salt, but do we really need to use iodized salt in our diet? (read more..)

Recommendations for Iodine (mcg/day)

Life Stage Age RDA for menUL for menRDA for womenUL for women
Infants 0-6 months110 (AI)*110 (AI)*
Infants 6-12 months 130 (AI)*130 (AI)*
Children 1-3 years 9020090200
Children4-8 years 9030090300
Children 9-13 years 120600120600
Adolescents 14-18 years 150900150900
Adults 19-50 years 1501,1001501,100
Adults 51-70 years 1501,1001501,100
Adults > 70 years 1501,1001501,100
Pregnancy 14-18 years--220-
Pregnancy 19-50 years--220-
Breast-feeding 14-18 years--290-
Breast-feeding 19-50 years--290-
For Table Legend & Data Sources Information click here.

Iodine contents in common foods.

Food typeIodine level mcg/kg (1)
Seaweeds38,000
Iodized table salt29,000
Egg yolks1,100
Molluscs590
Crustaceans and Molluscs490
Milk280
Whole eggs250
Cheese240
Seawater fish130
Sashimi and sushi91
Other sauces82
Non-iodised table salt78
Freshwater fish9
Cereals and grain products6
Non-alcoholic beverages5
Meat and poultry3
Legumes and vegetables3

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Do we need to use iodized salt? Iodized salt is required if you belong to the iodine deficiency risk group, live in an area where iodine is scarce in the soil or don't consume iodine-rich foods.
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