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 ofChooseAdds
50g piece sushi with 2mcg iodine1 boiled egg with 24mcg iodine22mcg
2 oysters (30g) with 29mcg iodine6 pipis (30g) with 74mcg iodine45mcg
95g can tuna in spring water (drained) with 12mcg iodine1 baked snapper fillet with 60mcg iodine48mcg
200ml orange juice with 2mcg iodine200ml trim milk with 14mcg iodine17mcg
Squid rings with 4mcg iodine per ringScallops with 29mcg iodine per scallop25mcg 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.

First published: May 2012
Last updated: November 8 2018
Last science review: November 8 2016

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