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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