Does Almond Milk Contain Iodine? A Guide for Plant-Based Diets

December 11, 2025 •

4 min read

Recent research indicates that most milk substitutes, including almond milk, contain significantly less iodine than cow's milk. This is a critical piece of information for anyone asking, "does almond milk contain iodine?" and considering its role in their daily diet.

Quick Summary

Unfortified almond milk has very low iodine levels compared to dairy milk, which is a key nutritional point for plant-based consumers concerned with thyroid function and overall mineral intake.

Key Points

Iodine is Low: Unfortified almond milk contains only trace amounts of iodine, far less than dairy milk.
Fortification is Inconsistent: While some brands fortify, it is not a standard practice across the industry, unlike calcium and vitamin D.
Check the Label: Always read the nutrition label to see if a specific brand of almond milk has been fortified with iodine.
Thyroid Health is Key: Iodine is vital for producing thyroid hormones that regulate metabolism and development.
Find Other Sources: Those on plant-based diets should look to seaweed, iodized salt, or supplements to meet their iodine needs.
Deficiency Risk: Relying solely on unfortified almond milk can lead to a potential iodine deficiency, impacting overall health.

The Lowdown on Almond Milk's Iodine Content

For those who have embraced a plant-based or dairy-free lifestyle, almond milk is a popular alternative to traditional cow's milk. While it's often enriched with other nutrients like calcium and vitamin D to mimic dairy's nutritional profile, it is naturally very low in iodine. In contrast, dairy milk is a significant source of iodine in many diets. Research has consistently shown that the iodine concentration in most unfortified plant-based milks, including almond milk, is only a small fraction of what is found in cow's milk, sometimes as low as just 2%. This is largely because iodine content in food depends on the soil it's grown in and other environmental factors; the almonds themselves are not a rich source of this mineral.

Is Almond Milk Ever Fortified with Iodine?

While almond milk is commonly fortified with calcium to match dairy's levels, iodine fortification is far less common. Some brands have introduced iodine to their products, but it is not a standard industry practice across all brands or product lines. One potential reason for this is that iodine, particularly in larger amounts, can have a noticeable metallic aftertaste, and manufacturers may want to avoid altering the product's flavor profile. Therefore, if you rely on almond milk for your daily nutrition, you must check the product label carefully to determine if iodine has been added. The vast majority of mainstream almond milk products on the market today do not replace the iodine lost when switching from cow's milk.

Why Iodine is Crucial for Your Health

Iodine is a vital trace mineral essential for the proper functioning of the thyroid gland, a butterfly-shaped gland located in the neck. The thyroid uses iodine to produce thyroid hormones, which regulate metabolism and play a key role in growth and development, brain function, and body temperature. A deficiency in iodine can lead to a range of health issues, with particular concern for pregnant and breastfeeding women and developing children.

Symptoms of iodine deficiency can be subtle at first but may worsen over time. These can include:

Goiter: An enlarged thyroid gland in the neck.
Hypothyroidism: An underactive thyroid that doesn't produce enough hormones, leading to fatigue, weight gain, and cold sensitivity.
Cognitive Impairment: Affects brain development, especially concerning during pregnancy.
Fatigue and Weakness: Unexplained tiredness and muscle weakness.
Dry Skin and Hair Loss: Skin becomes dry and flaky, and hair may thin.

Almond Milk vs. Dairy Milk: An Iodine Comparison

When considering iodine intake, the difference between almond milk and dairy milk is significant. This table highlights the disparity in a typical serving size.


Feature	Almond Milk (unfortified)	Cow's Milk (conventional)
Iodine Content (per 1 cup)	Trace amounts (typically under 2 µg)	Significant (around 56 µg)
Natural Source	No, trace amounts only	Yes, significant natural source
Typical Fortification	Often fortified with Calcium and Vitamin D, but rarely with iodine	Standard source of iodine in many diets
Suitability for Dairy-Free	Yes	No

Alternative Sources of Iodine for Plant-Based Diets

If you're opting for almond milk and are concerned about your iodine intake, you must seek out other dietary sources. The good news is that there are several excellent options available, even for those on a vegan diet:

Seaweed: Kelp, nori, kombu, and wakame are some of the richest sources of iodine available. The amount can vary widely, so caution is advised to avoid excessive intake.
Iodized Salt: Many countries mandate or recommend the iodization of table salt. Using iodized salt in moderation for cooking is an effective strategy for meeting your daily needs.
Seafood: For pescatarians, saltwater seafood like cod, shrimp, and tuna are naturally rich in iodine.
Eggs: For those who include eggs, they can also be a good source of iodine, with one large egg providing a modest amount.
Supplements: Multivitamins and mineral supplements often contain iodine. It's essential to consult with a healthcare provider before taking supplements to ensure you are meeting, but not exceeding, your daily requirements.

Conclusion: Making Informed Dietary Choices

In conclusion, the short answer to "does almond milk contain iodine?" is that unfortified versions contain only negligible amounts, making them an unreliable source for this essential mineral. For individuals transitioning from dairy milk or following a long-term plant-based diet, understanding this nutritional gap is crucial for maintaining thyroid health. By actively seeking out alternative food sources like seaweed or iodized salt, and checking product labels for fortification, you can ensure your diet remains balanced and your iodine levels are adequate.

“Cow milk is an important source of iodine for prenatal health, and ...”

Frequently Asked Questions

A typical unfortified 1-cup serving of almond milk contains only trace amounts of iodine, often less than 2 micrograms, which is significantly lower than dairy milk.

Almond milk is low in iodine because the almonds used to produce it are not a natural source of the mineral. Iodine content in plants is highly dependent on the soil composition where they are grown.

If unfortified almond milk is your primary milk alternative and you consume few other iodine-rich foods, you may be at risk for deficiency. It's important to ensure your diet includes other sources of iodine.

No, iodine fortification in almond milk is not as common as fortification with calcium or vitamin D. Many brands do not add iodine, partly due to concerns about potential taste changes.

Excellent sources of iodine for vegans include seaweed (like kelp and nori), iodized salt, and potentially a supplement. The amount in seaweed can vary, so moderation is key.

Parents should be especially mindful of their children's iodine intake, as it is crucial for brain development. If a child consumes unfortified almond milk, it is vital to ensure they receive iodine from other sources.

To determine if your almond milk is fortified with iodine, you must check the ingredients list and nutritional information on the product label. It will be clearly listed if added.