How to Get Iodine When It's Not in Your Salt

December 12, 2025 •

4 min read

Globally, 30% of the population remains at risk for iodine deficiency, a number that includes people who don't use iodized salt. For those reducing sodium or opting for non-iodized sea salt, it's crucial to understand how to get iodine from other dietary sources to support thyroid function and overall health.

Quick Summary

This guide details primary non-salt iodine sources, including seafood, dairy, and plants, crucial for thyroid hormone production. It covers common deficiency symptoms and outlines dietary strategies for meeting daily iodine needs through whole foods and supplements.

Key Points

Seaweed is the richest source: Edible seaweeds like kombu, wakame, and nori provide the highest concentrations of iodine, far surpassing other foods.
Dairy is a major contributor: Milk, yogurt, and cheese are significant sources of iodine, especially in Western diets.
Seafood is reliably iodine-rich: Cod, shrimp, and other marine life absorb iodine from seawater, making them dependable dietary sources.
Eggs offer a simple solution: The yolk of one large egg provides a good amount of iodine, making it an easy addition to meals.
Plant-based options exist: Vegans can find iodine in plant sources like prunes, lima beans, and fortified foods, though content may vary.
Excess intake can be harmful: While deficiency is a concern, consuming too much iodine, particularly from high-dose supplements, can also cause thyroid problems.
Pregnant women need more iodine: Due to increased needs, pregnant women should consult a healthcare provider to ensure adequate intake through diet or supplements.

Why you might be avoiding iodized salt

For decades, iodized salt has been a simple, effective public health strategy to combat widespread iodine deficiency. However, modern dietary trends and health concerns have led many people to decrease their use of table salt or switch to alternatives like sea salt or Himalayan pink salt, which are typically non-iodized. Concerns over high sodium intake and a general shift towards whole, unprocessed foods have driven this change. While this is a positive step for reducing sodium, it removes a primary source of iodine for many and necessitates finding alternatives to ensure proper thyroid function. Pregnant women, vegans, and those living in iodine-poor soil regions are particularly vulnerable to low iodine intake.

Top food sources of iodine besides salt

Fortunately, a variety of delicious foods can provide the iodine your body needs. Incorporating these into your diet can easily help you meet the recommended daily intake of 150 mcg for adults.

Seafood: A marine powerhouse

Seafood is nature's most reliable source of iodine, as marine life absorbs the mineral from seawater.

Seaweed: Without a doubt, seaweed is the richest source of iodine. The content varies greatly by type, but even a small amount can provide a significant portion of your daily needs.
- Kombu kelp: Contains the highest amount, with some varieties offering thousands of micrograms per gram.
- Wakame: A good source found in miso soup, with concentrations varying by harvest location.
- Nori: Used for sushi rolls, nori has a lower but still useful iodine content.
Fish: Leaner fish like cod, haddock, and perch contain high levels of iodine. Three ounces of baked cod can provide most of the daily requirement.
Shellfish: Shrimp, oysters, and other shellfish also contain substantial amounts of iodine.

Dairy products

In many Western diets, dairy is a significant iodine contributor. The iodine content is influenced by iodine added to cattle feed and disinfectants used during milking.

Milk: A single cup of milk can provide a substantial portion of your daily iodine needs.
Yogurt and Cheese: These products also contain iodine, with Greek yogurt and cottage cheese being particularly good sources.

Eggs: An easy option

Eggs are a convenient source of iodine, with the majority of the mineral found in the yolk. One large egg provides a noticeable amount, and since iodine is often added to chicken feed, this content can vary.

Plant-based sources

For vegetarians and vegans, or those seeking variety, some plant-based foods contain iodine, though the amounts can be inconsistent due to soil mineral content.

Prunes: Five dried prunes offer a small but helpful amount of iodine.
Lima Beans: A cup of cooked lima beans provides about 10% of the daily value.
Fortified foods: Some plant-based milks and breads are fortified with iodine, so it is important to check the label.

Potential risks and considerations

While most people can safely increase their iodine intake through food, certain groups need to be cautious. Excessive iodine can also cause thyroid dysfunction, especially in individuals with pre-existing thyroid conditions. It is crucial to monitor intake, particularly with high-iodine supplements or kelp, which can vary wildly in concentration.

Comparison of selected iodine sources


Food Source	Serving Size	Approximate Iodine Content (mcg)	Notes
Kombu Seaweed (dried)	1 gram	up to 2,984	Highest concentration; very variable.
Baked Cod	3 ounces (85g)	63–99	Excellent, reliable source.
Cow's Milk (nonfat)	1 cup (237 mL)	85	Good dairy source, content can vary seasonally.
Greek Yogurt	3/4 cup (187 mL)	87	Concentrated dairy source.
Large Egg	1 egg	24–26	Iodine concentrated in the yolk.
Shrimp	3 ounces (85g)	35	A solid seafood option.
Fortified White Bread	1 slice	up to 185	Only if made with iodate dough conditioner.

A note on supplements

For those with limited access to iodine-rich foods or dietary restrictions, supplements are an option. Multivitamin/mineral supplements typically contain iodine, often in the form of potassium iodide. Kelp supplements are also available but should be used with caution due to highly variable iodine levels that can lead to excessive intake. Always consult a healthcare provider before beginning any new supplement regimen to ensure it aligns with your specific health needs.

Conclusion

While iodized salt has served as a critical source of iodine, its declining use highlights the importance of understanding alternative dietary sources. Integrating a variety of seafood, dairy products, and other fortified or naturally occurring iodine-rich foods is the most sustainable and comprehensive way to maintain sufficient iodine levels. By focusing on whole food options first, individuals can effectively support their thyroid and overall health, ensuring they don't miss out on this vital mineral.

Visit the NIH Office of Dietary Supplements for more information on iodine intake.

Frequently Asked Questions

Not getting enough iodine can cause a variety of health issues, including an enlarged thyroid gland (goiter), weight gain, fatigue, dry skin, and learning or memory difficulties.

No, most sea salt does not contain enough iodine to meet daily nutritional needs. It is typically non-iodized, and any trace amounts of iodine are inconsistent.

Kombu kelp is widely considered to have the highest iodine content among edible seaweeds, with some products containing extremely high amounts.

Yes, vegans can get iodine from sources like seaweed, prunes, and fortified foods such as some plant-based milks and breads. However, they may be at higher risk for deficiency and should be mindful of their intake.

Most plant-based milks are not naturally rich in iodine. While some may be fortified, their content is often not comparable to cow's milk. Checking the nutrition label is recommended.

The Recommended Dietary Allowance (RDA) for iodine for adults is 150 micrograms (mcg) per day.

Yes, excessive iodine intake can lead to thyroid dysfunction, including goiter or hyperthyroidism, particularly in susceptible individuals. It's rare to get too much from food alone, but it can happen with supplements.