Shopping for more iodine

Iodine is an essential nutrient in our diets, even though we only need it in very small amounts. We are getting less iodine than we used to and for some that’s not enough.

Instead of	Choose	Adds
50g piece sushi with 2mcg iodine	1 boiled egg with 24mcg iodine	22mcg
2 oysters (30g) with 29mcg iodine	6 pipis (30g) with 74mcg iodine	45mcg
95g can tuna in spring water (drained) with 12mcg iodine	1 baked snapper fillet with 60mcg iodine	48mcg
200ml orange juice with 2mcg iodine	200ml trim milk with 14mcg iodine	17mcg
Squid rings with 4mcg iodine per ring	Scallops with 29mcg iodine per scallop	25mcg iodine

In context

Iodine is an essential mineral used by the thyroid glad which regulates our metabolism. The recommended dietary intake (RDI) for iodine is 150 micrograms (mcg) each day for both women and men. Iodine is essential for normal growth and development and during pregnancy and breastfeeding iodine requirements increase to 220mcg and 270mcg each day, respectively. To meet these higher amounts, a subsidised 150mcg iodine-only tablet is recommended for all pregnant and breastfeeding women.

Author: Rose Carr

First published: May 2012

Last updated: November 8 2018

Last science review: November 8 2016