21 Foods High in Iodine

Iodine is a trace mineral found in many common foods and plays a role in normal thyroid function, which helps the body maintain energy balance and overall wellness. Because the body only holds small amounts of iodine at a time, regularly including iodine-rich foods in meals can help support steady levels.

Many foods naturally contain iodine, including seafood, dairy products, eggs, iodized salt, sea vegetables, and certain grains or fruits. Everyday meals, such as a fish dinner, yogurt or milk at breakfast, or the use of iodized salt in cooking, can contribute to typical dietary intake. Some plant-based foods also provide iodine, depending on soil and growth conditions.

This guide presents 21 commonly eaten foods that provide iodine. It highlights familiar options as well as lesser-known sources, showing how iodine-containing ingredients can be included as part of balanced, routine eating patterns.

1. Milk

Milk is a commonly consumed beverage that naturally contains iodine, a nutrient involved in normal thyroid function. The iodine content in milk can vary depending on factors such as the cow’s diet, seasonal changes, and farming or processing practices. For example, cows absorb iodine from feed, and certain cleaning procedures in dairy processing can also influence iodine levels.

Different types of cow’s milk—skim, low-fat, or whole—generally have similar iodine content, as fat levels do not greatly affect the amount present. Plant-based alternatives, such as soy, almond, oat, or rice drinks, typically contain very little iodine unless it is added during production. Reading nutrition labels is helpful to determine iodine content in these products.

In addition to iodine, milk provides protein, calcium, and hydration, making it a widely used ingredient in everyday meals and beverages. Including milk as part of a balanced diet can contribute to overall nutrient intake in routine eating patterns.