Do eggs have high iodine?

November 22, 2025 •

3 min read

An average large egg contains approximately 24 to 26 micrograms (mcg) of iodine, providing a significant portion of the recommended daily intake for most adults. While not the most concentrated source, this makes eggs a reliable and nutritious way to help answer the question, "Do eggs have high iodine?" as they are considered a good dietary contributor.

Quick Summary

Eggs are a good source of iodine, providing a notable amount toward daily nutritional needs, particularly from the yolk. The precise iodine content can vary based on the chicken's diet. While eggs contribute significantly, they are not the most concentrated source compared to foods like seaweed or certain dairy products. A balanced diet incorporating various sources is recommended for optimal iodine intake.

Key Points

Moderate Source: An average large egg provides approximately 26 mcg of iodine, which is a good contribution but not a high concentration compared to other sources like seaweed.
Concentrated in the Yolk: The majority of iodine in an egg is found in the yolk. Eating the whole egg is necessary to get the full iodine benefit.
Variable Content: The amount of iodine in eggs is influenced by the iodine content in the hen's feed, which can cause levels to vary between different brands or farming operations.
Supports Thyroid Function: Along with selenium, which is also present in eggs, the iodine supports the thyroid gland in producing essential hormones.
Part of a Balanced Diet: For optimal intake, eggs should be part of a diverse diet that includes other sources like seafood, dairy, and iodized salt, especially for those with higher needs.
Consider Dietary Needs: Vegans, those with dairy allergies, or pregnant women may need to be more mindful of their iodine intake from alternative food sources or supplements.

Understanding Iodine in Eggs

Iodine is a crucial trace mineral essential for the proper functioning of the thyroid gland, which produces hormones that regulate metabolism. A deficiency in iodine can lead to a range of health issues, including goiter and hypothyroidism. For individuals looking to increase their iodine intake through diet, eggs are often discussed as a viable source. A single large egg contains about 24–26 mcg of iodine, which accounts for approximately 16% of the 150 mcg daily value recommended for most adults. The majority of this iodine is concentrated within the egg yolk.

Factors Influencing the Iodine Content of Eggs

It's important to recognize that the iodine content in eggs is not static and can vary significantly. This variability is primarily linked to the iodine levels in the chicken's feed. In many commercial poultry operations, iodine is added to the chicken feed to increase the mineral content of the eggs, a process known as biofortification.

Chicken Feed: Hens fed a diet enriched with iodine will produce eggs with a higher iodine concentration. Studies have shown that enriching hen feed can significantly increase the amount of iodine per egg.
Location: The iodine content in soil and water can influence the mineral levels in crops used for chicken feed. This means that eggs from different regions may naturally have differing iodine concentrations.
Farming Practices: Eggs from small-scale farms or free-range hens may have different iodine levels compared to those from large commercial operations, where feed composition is tightly controlled. Research has documented noticeable differences in iodine content between eggs from large and small flocks.

How Eggs Compare to Other Iodine Sources

While eggs are a good source, they are not the most potent one. For instance, marine sources like seaweed and cod offer significantly higher amounts of iodine per serving. Dairy products, like milk and yogurt, are also major contributors, especially in regions where cattle feed is supplemented with iodine.


Food Source	Serving Size	Approximate Iodine Content (mcg)	Percent of Daily Value*
Large Egg	1 whole egg	26	17%
Seaweed (Nori)	1 gram	16–43	11–29%
Cod (baked)	3 ounces (85g)	146–158	97–105%
Yogurt (plain)	1 cup	50–100**	33–67%
Milk (nonfat)	1 cup	85	56%
Iodized Salt	1/4 teaspoon	78	52%

*Based on a Daily Value of 150 mcg. **Content depends on processing and feed.

Eggs and Thyroid Health

For those seeking to maintain or improve thyroid health, incorporating eggs into a balanced diet is a smart move. Not only do they provide iodine, but egg yolks also offer selenium, another crucial mineral for proper thyroid function. Selenium works with iodine to support the synthesis of thyroid hormones. However, as mentioned by HealthCentral, individuals with specific thyroid conditions should consult a healthcare provider before significantly increasing their iodine intake, as excessive amounts can sometimes be problematic.

Putting Eggs into a Broader Dietary Context

To ensure adequate iodine intake, it's wise to consume a variety of iodine-rich foods. Relying solely on eggs might not be enough to meet the daily requirements, especially for those with higher needs, such as pregnant or breastfeeding women. For vegans or those with dairy allergies, alternatives like seaweed or iodine-fortified plant-based milks and breads are necessary.

List of dietary considerations for iodine intake:

Prioritize a varied diet that includes seafood, dairy, and eggs.
Use iodized salt in moderation for cooking, as it is a common source.
Be mindful of iodine levels when consuming large amounts of certain seaweeds, as they can contain very high levels.
Read labels on food products like bread and milk substitutes to see if they are fortified with iodine.
Those with thyroid issues or restricted diets should consult a doctor before taking iodine supplements or making drastic dietary changes.

Conclusion

In conclusion, while the answer to "Do eggs have high iodine?" is not a simple yes, they are definitively a good and reliable source. A large egg provides a helpful portion of the daily iodine recommendation, particularly from the yolk. However, iodine content can fluctuate based on the chicken's diet. For comprehensive nutritional support, it's best to include a variety of sources like seafood, dairy, and iodized salt, rather than relying on eggs alone. A balanced diet featuring eggs supports overall health, including optimal thyroid function, especially when paired with other mineral-rich foods. As with any dietary change, discussing it with a healthcare professional is recommended, particularly for individuals with pre-existing thyroid conditions. Learn more about the importance of iodine for your health from the National Institutes of Health Office of Dietary Supplements.

: https://ods.od.nih.gov/factsheets/Iodine-HealthProfessional%20/

Frequently Asked Questions

The majority of the iodine in an egg is concentrated in the egg yolk. To get the maximum iodine benefit, it is important to eat the whole egg, not just the egg white.

Seaweed is a much more concentrated source of iodine than eggs. For example, some types of seaweed can provide several hundred times the iodine content of a single egg in a typical serving size.

It is highly unlikely to consume an unsafe amount of iodine from eggs alone. Excessive iodine intake typically comes from consuming large quantities of very high-iodine foods like certain seaweeds, or from supplements.

Yes, eggs are considered beneficial for thyroid health. They provide not only iodine but also selenium, which is another crucial mineral for proper thyroid function and hormone regulation.

Iodine is relatively stable during normal cooking processes. Boiling or frying an egg is not expected to cause a significant loss of its iodine content.

Yes, the iodine content can vary based on the hen's diet and farming practices. Eggs from commercial operations where feed is supplemented with iodine may contain more consistent levels than those from small or backyard farms.

Yes, some farmers enrich their chicken feed with additional iodine to produce eggs with a higher iodine content. This is a targeted strategy to help boost dietary intake in populations with low iodine consumption.