21 Iodine Rich Diet to Support Thyroid Wellness

Your thyroid needs iodine rich foods to work properly and keep your body healthy. Many people don’t get enough iodine from their daily meals. This can make your thyroid gland struggle to do its job. The good news is that you can easily add tasty iodine-packed foods to your diet.

1. Seaweed Snacks Pack Maximum Iodine

Seaweed is nature’s best source of iodine, giving you more than any other food. Just one small sheet of nori contains about 16-43 micrograms of iodine.

You can eat seaweed as crispy snacks, add it to salads, or wrap sushi with it. Kelp, wakame, and dulse are other great types to try. Start with small amounts since seaweed is very high in iodine.

Tip: Buy roasted seaweed snacks from the grocery store for an easy, crunchy treat that supports your thyroid.

2. Cod Fish Delivers High-Quality Iodine

Cod fish gives you about 99 micrograms of iodine in just 3 ounces. This white fish is mild-tasting and easy to cook in many different ways.

You can bake cod with lemon and herbs, make fish tacos, or add it to chowder. Cod is also low in calories and high in protein, making it perfect for healthy meals.

Tip: Buy frozen cod fillets to keep on hand for quick weeknight dinners that boost your iodine intake.

3. Dairy Products Provide Steady Iodine

Milk, cheese, and yogurt contain good amounts of iodine because dairy cows eat iodine-rich feed. One cup of milk has about 56 micrograms of iodine.

Greek yogurt with berries makes a great breakfast, while cheese adds flavor to sandwiches and salads. Choose organic dairy when possible for the best quality.

Tip: Have a glass of milk or a cup of yogurt daily to get consistent iodine while also getting calcium and protein.

4. Eggs From Your Kitchen Support Thyroid Health

Eggs are an easy way to get iodine, with one large egg containing about 24 micrograms. The iodine is mostly found in the egg yolk.

You can scramble eggs for breakfast, hard-boil them for snacks, or add them to fried rice. Eggs from pasture-raised chickens often have more iodine than regular eggs.

Tip: Keep hard-boiled eggs in your fridge for quick snacks that give you protein and iodine throughout the week.

5. Shrimp Brings Ocean Iodine to Your Plate

Shrimp contains about 35 micrograms of iodine per 3-ounce serving. This shellfish is quick to cook and works in many dishes.

Try shrimp stir-fry, shrimp salad, or grilled shrimp skewers. Frozen shrimp is convenient and just as nutritious as fresh. Remove the shells and tails before cooking for easier eating.

Tip: Keep frozen shrimp in your freezer for last-minute meals that cook in just 2-3 minutes per side.

6. Tuna Fish Offers Convenient Iodine

Canned tuna provides about 17 micrograms of iodine per 3 ounces. It’s affordable, shelf-stable, and ready to eat right from the can.

Make tuna sandwiches, tuna salad, or add it to pasta dishes. Choose tuna packed in water instead of oil for fewer calories. Light tuna has slightly more iodine than white tuna.

Tip: Stock your pantry with canned tuna for quick lunches and emergency meals that support your thyroid.

7. Turkey Breast Supplies Iodine and Protein

Turkey contains about 34 micrograms of iodine per 3-ounce serving. This lean meat is lower in fat than many other protein sources.

Use ground turkey for burgers, slice turkey breast for sandwiches, or roast a whole turkey for special meals. Turkey works well in place of chicken in most recipes.

Tip: Buy sliced turkey from the deli counter for easy sandwich making, or cook ground turkey for quick weeknight dinners.

8. Navy Beans Add Plant-Based Iodine

Navy beans give you about 32 micrograms of iodine per half cup. These white beans are also high in fiber and plant protein.

Add navy beans to soups, stews, or salads. You can also mash them like potatoes or blend them into dips. Canned beans are convenient, but rinse them first to remove extra salt.

Tip: Keep canned navy beans in your pantry to add quick protein and iodine to any meal or soup.

9. Potatoes With Skin Boost Iodine Intake

One medium potato with skin contains about 60 micrograms of iodine. The skin holds many nutrients, so don’t peel it off.

Bake potatoes whole, cut them into fries, or add them to stews. Sweet potatoes also contain iodine. Wash potato skins well before cooking to remove dirt.

Tip: Scrub potatoes clean and bake them whole for an easy side dish that gives you iodine and fiber.

10. Cranberries Provide Antioxidants and Iodine

Cranberries contain about 400 micrograms of iodine per 4 ounces, making them very rich in this mineral. They also fight infection and support heart health.

Eat fresh cranberries in salads, drink cranberry juice, or add dried cranberries to oatmeal. Choose 100% cranberry juice without added sugar when possible.

Tip: Mix dried cranberries into yogurt or trail mix for a sweet snack that supports your thyroid gland.

11. Strawberries Offer Sweet Iodine Benefits

Fresh strawberries contain about 13 micrograms of iodine per cup. These red berries are also packed with vitamin C and natural sweetness.

Eat strawberries fresh, blend them into smoothies, or add them to cereal. Frozen strawberries work great for smoothies and are available year-round.

Tip: Buy frozen strawberries when fresh ones are expensive, and use them in smoothies for a thyroid-friendly treat.

12. Cheese Adds Flavor and Iodine

Cheddar cheese contains about 12 micrograms of iodine per ounce. Different types of cheese have varying amounts of iodine.

Add cheese to sandwiches, salads, or eat it as a snack with crackers. Cottage cheese, mozzarella, and Swiss cheese also provide iodine.

Tip: Choose natural cheese over processed cheese for better nutrition and more natural iodine content.

13. Bread Made With Iodized Salt

Some breads contain iodine from iodized salt used in baking. Two slices can provide about 45 micrograms of iodine.

Read bread labels to see if iodized salt is listed as an ingredient. Whole grain breads often have more nutrients than white bread.

Tip: Check ingredient lists when buying bread, and choose whole grain options that use iodized salt.

14. Prunes Support Digestive and Thyroid Health

Five prunes contain about 13 micrograms of iodine. These dried plums also help with digestion and provide potassium.

Eat prunes as snacks, add them to oatmeal, or use them in baking. Prune juice also contains iodine if you prefer drinking over eating them.

Tip: Pack a few prunes in your lunch box for a sweet snack that helps your thyroid and digestive system.

15. Lima Beans Bring Iodine to Vegetarian Meals

Lima beans contain about 8 micrograms of iodine per half cup. These large, flat beans are also rich in fiber and folate.

Cook lima beans in stews, add them to salads, or serve them as a side dish. Frozen lima beans are easier to prepare than dried ones.

Tip: Buy frozen lima beans and add them to soups or stews for extra protein and iodine without much effort.

16. Corn Contains Natural Iodine

One cup of corn provides about 14 micrograms of iodine. Fresh, frozen, and canned corn all contain this important mineral.

Grill corn on the cob, add corn to salads, or mix it into salsas. Corn also adds natural sweetness and bright color to meals.

Tip: Keep frozen corn in your freezer to add quick color, sweetness, and iodine to any dish.

17. Green Beans Support Thyroid Function

Green beans contain about 3 micrograms of iodine per cup. They’re also low in calories and high in vitamins A and C.

Steam green beans, add them to stir-fries, or include them in casseroles. Fresh and frozen green beans both provide good nutrition.

Tip: Steam green beans for 4-5 minutes to keep them crisp and preserve their iodine content.

18. Bananas Offer Potassium and Iodine

One medium banana contains about 3 micrograms of iodine. Bananas are also rich in potassium, which helps control blood pressure.

Eat bananas fresh, add them to smoothies, or slice them over cereal. Ripe bananas are sweeter and easier to digest.

Tip: Keep bananas on your counter and eat one daily for a quick energy boost plus thyroid support.

19. Pineapple Brings Tropical Iodine

Fresh pineapple contains small amounts of iodine along with vitamin C and digestive enzymes. One cup provides about 1 microgram of iodine.

Eat pineapple fresh, grill it for dessert, or add it to smoothies. The enzymes in pineapple help break down protein and aid digestion.

Tip: Buy pre-cut pineapple from the store to make it easy to add this tropical fruit to your meals.

20. Raisins Provide Concentrated Iodine

Raisins contain about 2 micrograms of iodine per quarter cup. These dried grapes are also rich in iron and natural sugars.

Add raisins to oatmeal, trail mix, or baked goods. They provide quick energy and natural sweetness to many dishes.

Tip: Sprinkle raisins on your morning cereal or yogurt for extra sweetness and a small iodine boost.

21. White Beans Round Out Your Iodine Sources

White beans contain about 2 micrograms of iodine per half cup. They’re also packed with protein, fiber, and B vitamins.

Use white beans in soups, salads, or Italian dishes. Cannellini beans and great northern beans are popular white bean varieties.

Tip: Rinse canned white beans before using them to reduce sodium while keeping the iodine content.

Adding these 21 iodine-rich foods to your daily meals will help support your thyroid wellness naturally. Start with a few favorites and gradually include more variety.