Foods high in iodine
This list shows the 40 foods with the highest iodine content per 100 grams. The values come from the German food code BLS 4.0 (Max Rubner-Institut). Dried or highly concentrated products often rank near the top because they contain little water. In everyday life the portion counts: a handful of nuts weighs about 30 grams, a glass of milk 200.
Top 40 by iodine per 100 g
| # | Food | iodine | % NRV | kcal |
|---|---|---|---|---|
| 1 | Haddock stewed | 328 µg | 219 % | 71 |
| 2 | Haddock raw | 320 µg | 213 % | 74 |
| 3 | Cod grilled | 292 µg | 195 % | 106 |
| 4 | Grey mullet raw | 260 µg | 173 % | 108 |
| 5 | Grey mullet stewed | 248 µg | 165 % | 98 |
| 6 | Cod raw | 224 µg | 149 % | 79 |
| 7 | Cod stewed | 224 µg | 149 % | 74 |
| 8 | Common mussel raw | 154 µg | 103 % | 60 |
| 9 | Whiting raw | 147 µg | 98 % | 85 |
| 10 | Sweet whey powder | 120 µg | 80 % | 349 |
| 11 | Softshell clam raw | 120 µg | 80 % | 54 |
| 12 | Sardine grilled | 103 µg | 69 % | 201 |
| 13 | Lobster raw | 100 µg | 67 % | 81 |
| 14 | Chicken egg yolk, raw | 99 µg | 66 % | 345 |
| 15 | Shellfish (frutti di mare) raw | 96 µg | 64 % | 72 |
| 16 | Shrimp | 90.5 µg | 60 % | 87 |
| 17 | Crayfish raw | 90.5 µg | 60 % | 64 |
| 18 | Spiny lobster/rock lobster/crawfish, raw | 90.5 µg | 60 % | 79 |
| 19 | Saithe/pollack, grilled | 81 µg | 54 % | 127 |
| 20 | Parmesan cheese min. 30 % fat in dry matter | 80.6 µg | 54 % | 391 |
| 21 | Sardine raw | 79 µg | 53 % | 151 |
| 22 | European smelt raw | 79 µg | 53 % | 85 |
| 23 | Feta min. 45 % fat in dry matter | 78 µg | 52 % | 284 |
| 24 | European smelt stewed | 75 µg | 50 % | 77 |
| 25 | Saithe/pollack, raw | 65 µg | 43 % | 99 |
| 26 | Saithe/pollack, stewed | 65 µg | 43 % | 94 |
| 27 | Herring | 58 µg | 39 % | 171 |
| 28 | European oyster raw | 58 µg | 39 % | 67 |
| 29 | Venus clam raw | 58 µg | 39 % | 73 |
| 30 | Venus clam boiled | 54 µg | 36 % | 73 |
| 31 | Gorgonzola cheese min. 48 % fat in dry matter | 52 µg | 35 % | 329 |
| 32 | Herring raw | 49 µg | 33 % | 150 |
| 33 | Anchovy raw | 48 µg | 32 % | 204 |
| 34 | Sprat raw | 48 µg | 32 % | 186 |
| 35 | Atlantic horse mackerel raw | 48 µg | 32 % | 119 |
| 36 | Swordfish raw | 48 µg | 32 % | 106 |
| 37 | Halloumi cheese | 47 µg | 31 % | 315 |
| 38 | Swordfish stewed | 46 µg | 31 % | 96 |
| 39 | Tuna | 44.2 µg | 29 % | 139 |
| 40 | Atlantic bonito raw | 44.2 µg | 29 % | 139 |
All values per 100 g edible portion, source: BLS 4.0 (Max Rubner-Institut, CC BY 4.0). Beverages and alcoholic drinks are not included. Average values, not medical advice.
Frequently asked questions
Which food contains the most iodine?
According to the BLS 4.0, Haddock stewed leads with 328 µg per 100 grams, followed by Haddock raw (320 µg) and Cod grilled (292 µg).
How much iodine per day?
The EU reference value for daily intake (NRV, Regulation (EU) No 1169/2011) is 150 µg. It is an orientation for food labels, not an individual recommendation. What fits you depends on age, sex, health and circumstances.
Where do the values come from?
From the Bundeslebensmittelschlüssel (BLS 4.0), the nutrition database of the Max Rubner-Institut (licence CC BY 4.0). They are average values per 100 grams of edible portion. They do not replace medical advice.
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