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Nutrient Profile: Iodine

Recommended Dietary Allowance (RDA)

The average amount of a nutrient a healthy person should get each day. RDAs vary by age, gender and whether a woman is pregnant or breastfeeding. (Source)

Adults: 150 mcg

Pregnant: 220 mcg

Lactating: 290 mcg


Sources of Iodine (in mcg)

Nori (seaweed) 232 per serving

Cod 158 per 3 ounces

Iodized salt 152 per 1/2 teaspoon

Greek yogurt 116 per cup

Cottage cheese 65 per cup

Eggs 26 per egg

Shrimp 13 per 3 ounces

Tuna 7 per 3 ounces


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