Skip to main content
Food Standards Australia New Zealand Logo

Iodine in food and iodine requirements

(June 2016)

Iodine is in many foods, but much of the Australian and New Zealand food supply is now low in iodine, which has led to widespread iodine deficiency. The table below is a guide to the iodine content of various foods. However, the actual iodine content of food will vary depending on where it is grown and how it is made.

Approximate iodine content of various foods

Food

micrograms of iodine per 100 g

micrograms of iodine per serve

serve size

Oysters

160

144

6 oysters - 90g

Sushi (containing seaweed)

92

92

1 sushi roll - 100g

Canned salmon

60

63

1 small tin - 105g

Bread (except organic bread)

46

28

2 slices bread -60g

Steamed snapper

40

50

1 fillet - 125g

Cheddar cheese

23

4

2.5 cm cube - 16g

Eggs

22

19

2 eggs - 88g

Ice cream

21

10

2 scoops - 48g

Chocolate milk

20

60

1 large glass - 300ml

Flavoured yoghurt

16

32

1 tub - 200g

Regular milk

23

57

1 large glass - 250ml

Canned tuna

10

10

1 small tin - 95g

Bread, organic

3

2

2 slices - 60g

Beef, pork, lamb

<1.5

<1.5

2 loin lamb chops

Apple, oranges, grapes, bananas

<0.5

<0.6

1 apple

How much iodine do you need?

Iodine is a trace mineral and so we need only very small amounts. Most adults require up to 150 micrograms a day (a microgram is a millionth of a gram). Although only small amounts are needed, we need iodine regularly because we cannot store large amounts in the body.

Pregnant or breastfeeding women need slightly more iodine as they provide all of their babies’ iodine. For more information see FSANZ advice on iodine and pregnancy.

The recommended dietary intake (RDI) for iodine depends on your age and life stage.

RDI for iodine

micrograms per day

Younger children (1 to 8 years)

90

Older children (9 to 13 years, boys and girls)

120

Adolescents (14 to 18 years)

150

Men

150

Women

Pregnancy

Breastfeeding

150

220

270

More information

Iodine fortification

Iodine sensitivities


 

Print

Return to top