Which Indian foods contain iodine? Your complete guide to a thyroid-healthy diet

November 10, 2025 •

4 min read

The World Health Organization (WHO) estimates that billions of people worldwide are at risk of iodine deficiency, a problem once widespread in India. While national programs have dramatically increased household coverage of adequately iodized salt, knowing which Indian foods contain iodine? is crucial for ensuring a diverse and nutrient-rich diet.

Quick Summary

This article identifies common Indian foods rich in iodine, from household staples like iodized salt and dairy to regional seafood and vegetables, offering a comprehensive path to better thyroid health.

Key Points

Iodized Salt is Key: The most reliable and consistent source of iodine in Indian households is fortified iodized salt, a cornerstone of public health strategy.
Dairy Provides Significant Iodine: Everyday Indian dairy products like milk, curd (dahi), and paneer are good secondary sources of iodine, contributing significantly to daily intake.
Seafood is a Potent Source: Coastal diets benefit immensely from seafood such as shrimp, cod, and prawns, which offer the highest natural concentrations of this essential mineral.
Plant Sources Can Vary: The iodine content in plant-based foods like vegetables and fruits can differ widely based on soil quality, making them a less consistent source than iodized salt.
Cooking Method Affects Retention: Pressure cooking is more effective at retaining iodine from fortified salt compared to shallow frying, an important consideration for preparing Indian meals.
Rock Salt is Not a Substitute: Specialty salts like rock salt (sendha namak) should not be used as a replacement for iodized salt, as they typically lack sufficient iodine.

The Cornerstone of Indian Iodine Intake: Iodized Salt

For decades, iodized salt has been the most accessible and effective source of iodine for most Indians. Recognizing iodine deficiency as a major public health issue, the Government of India launched a universal salt iodization (USI) program. The program’s success is a public health triumph, ensuring a basic level of iodine intake across the country.

Iodized salt is standard table salt fortified with potassium iodate. A small amount of this salt in daily cooking provides a consistent supply of this essential mineral.
It’s important to note that specialty salts like rock salt (sendha namak) and sea salt are not consistently iodized and should not be relied upon as a primary iodine source.

Dairy Products: An Everyday Source of Iodine

Dairy products are another significant and widely available source of iodine within the Indian diet. Milk, and the products derived from it, offer a reliable and tasty way to boost your daily intake. The iodine content in milk can vary, depending on the cow's diet, but it remains a valuable contributor.

Milk: A single glass of milk can contribute substantially to your daily iodine needs.
Curd (Dahi): A staple in many Indian meals, curd is an excellent source of iodine, in addition to its probiotic benefits.
Paneer: A popular source of protein, paneer also provides a good amount of iodine.
Cheese: Various types of cheese, from cottage cheese to processed varieties, also contain iodine and are enjoyed across India.

Seafood: The Richest Natural Sources

For those whose diet includes seafood, the ocean offers some of the most potent natural sources of iodine. This is particularly true for coastal regions of India, where fish and shellfish are consumed regularly.

Fish: Saltwater fish like cod and tuna are excellent sources. A serving of cod, for instance, provides a significant portion of the daily recommended intake.
Shrimp and Prawns: Popular in many Indian seafood preparations, shrimp and prawns are rich in iodine and other trace minerals like selenium.
Other Shellfish: Oysters and mussels are also naturally high in iodine.

Plant-Based Sources for Vegetarians and Vegans

While meat and dairy are common sources, vegetarians and vegans can still meet their iodine requirements through plant-based foods, though the iodine content can be more variable. The amount of iodine in plant-based foods is highly dependent on the soil quality where they are grown.

Seaweed: Although not a traditional Indian staple, seaweed varieties like kelp, nori, and wakame are exceptionally rich in iodine and can be incorporated into dishes or used as a condiment.
Potatoes: A popular and versatile vegetable, potatoes (especially when cooked with the skin) contain iodine.
Legumes: Certain legumes like lima beans and navy beans can provide modest amounts of iodine.
Fruits and Vegetables: Fruits like strawberries, cranberries, and bananas, and vegetables such as spinach, green beans, and garlic, contain small but helpful quantities of iodine.

Cooking for Maximum Iodine Retention

How you cook your food can affect its iodine content. Research shows that certain cooking methods are better at retaining iodine from iodized salt.

Pressure Cooking: This method has shown high retention rates for iodine when iodized salt is added.
Shallow Frying: This method has lower iodine retention, suggesting it's less efficient.
Adding Salt Last: Adding iodized salt towards the end of cooking, rather than at the beginning, may help preserve the mineral.

Comparison of Iodine Sources in Indian Diets


Source	Accessibility in India	Iodine Content (Relative)	Best for	Notes
Iodized Salt	Universal	Consistent (Fortified)	All diets	The most reliable and widespread source for the general population.
Dairy Products	High	Variable (Good)	Vegetarians, lacto-vegetarians	Milk, curd, and paneer are excellent sources, but content depends on cattle feed.
Seafood	Regional (Coastal)	High (Natural)	Non-vegetarians	Offers the highest natural concentrations, ideal for coastal populations.
Plant-Based	Universal	Highly Variable (Low to High)	Vegans	Depends heavily on soil iodine content; seaweed is highest but not traditional.

Addressing Iodine Deficiency in India

Despite the success of universal salt iodization, pockets of iodine deficiency still exist, particularly among vulnerable populations like pregnant women and those in urban slums. Additionally, those who consume non-iodized salt (like rock salt) or rely on food from iodine-deficient soil are at a higher risk. Awareness and consistent consumption of adequately iodized salt remain vital for continued public health success.

Conclusion

Iodine is a crucial nutrient for thyroid function, metabolism, and cognitive development. Thankfully, incorporating it into an Indian diet is straightforward through a combination of accessible and diverse food sources. While iodized salt provides a consistent baseline, incorporating dairy, seafood, and a variety of plant-based foods ensures a robust intake. By making informed food choices, you can support your family's health and contribute to the continued success of India's fight against iodine deficiency. For further information, consult the authoritative resources from the National Institutes of Health (NIH) Office of Dietary Supplements.

Frequently Asked Questions

For most Indians, iodized salt is the most reliable and affordable source of iodine, primarily used in everyday cooking.

Yes, Indian dairy staples such as milk, curd (dahi), and paneer are excellent sources of iodine and contribute significantly to daily intake.

Seafood commonly consumed in India that is high in iodine includes cod, tuna, shrimp, and prawns, which are particularly prevalent in coastal diets.

Vegetarians can meet their iodine needs by consistently using iodized salt, incorporating dairy products, and including vegetables like potatoes and legumes in their diet.

Yes, some iodine can be lost during cooking. Studies indicate that pressure cooking retains more iodine when using iodized salt compared to other methods like shallow frying.

No, rock salt is not a reliable source of iodine. It is important to use iodized salt for regular cooking to ensure adequate intake.

Despite widespread salt iodization, iodine deficiency persists in some areas and among vulnerable groups like pregnant women, often due to inadequate consumption of iodized salt or reliance on non-iodized alternatives.