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In these tables accepted average daily requirement of iodine is 150 mcg. The column “Percent of daily requirement” shows what percentage of 100 grams of the product satisfy the daily human need for iodine.
FOODS HIGH IN IODINE:
| Product name | The iodine content in 100g | The percentage of daily requirement |
| Seaweed | 300 mcg | 200% |
| Squid | 200 mcg | 133% |
| Cod | 135 mcg | 90% |
| Shrimp | 110 mcg | 73% |
| Egg powder | 64 mcg | 43% |
| Grouper | 60 mcg | 40% |
| Milk skimmed | 55 mcg | 37% |
| Roach | 50 mcg | 33% |
| Salmon | 50 mcg | 33% |
| Flounder | 50 mcg | 33% |
| Chum | 50 mcg | 33% |
| Salmon Atlantic (salmon) | 50 mcg | 33% |
| Milk powder 25% | 50 mcg | 33% |
| Tuna | 50 mcg | 33% |
| Mackerel | 45 mcg | 30% |
| Herring fatty | 40 mg | 27% |
| Herring lean | 40 mg | 27% |
| Egg yolk | 33 mcg | 22% |
| Mackerel | 30 µg | 20% |
| Acne | 20 mg | 13% |
| Chicken egg | 20 mg | 13% |
| Mushrooms | 18 mcg | 12% |
| Beans (grain) | 12 mcg | 8% |
| Wheat (grain, hard grade) | 11 mcg | 7% |
| Wheat groats | 10 µg | 7% |
| Pistachios | 10 µg | 7% |
| Yogurt 1.5% | 9 mcg | 6% |
| Yogurt 3,2% | 9 mcg | 6% |
| 1% yogurt | 9 mcg | 6% |
| Kefir 2.5% | 9 mcg | 6% |
| Kefir 3.2% | 9 mcg | 6% |
| Low-fat kefir | 9 mcg | 6% |
| Milk 1,5% | 9 mcg | 6% |
| Milk 2,5% | 9 mcg | 6% |
| Milk 3.2% | 9 mcg | 6% |
| Rye (grain) | 9 mcg | 6% |
| Barley (grain) | 9 mcg | 6% |
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| Oats (grain) | 8 mcg | 5% |
| Wheat (grain, soft variety) | 8 mcg | 5% |
| Radishes | 8 mcg | 5% |
| Lettuce (greens) | 8 mcg | 5% |
| Soybean (grain) | 8 mcg | 5% |
| Egg protein | 7 mcg | 5% |
| Condensed milk with sugar 8,5% | 7 mcg | 5% |
| Meat (beef) | 7 mcg | 5% |
| Meat (pork fat) | 7 mcg | 5% |
| Meat (pork meat) | 7 mcg | 5% |
| Beets | 7 mcg | 5% |
| Sour cream 30% | 7 mcg | 5% |
| Meat (chicken) | 6 mcg | 4% |
| Oat flakes “Hercules” | 6 mcg | 4% |
| Buckwheat (grain) | 5 µg | 3% |
| Potatoes | 5 µg | 3% |
| Eyeglasses | 5 µg | 3% |
| Groats hulled millet (polished) | 5 µg | 3% |
| Som | 5 µg | 3% |
| Sudak | 5 µg | 3% |
| Pike | 5 µg | 3% |
| Flour rye | 4 mcg | 3% |
| Meat (broiler chickens) | 4 mcg | 3% |
| Lentils (grain) | 4 mcg | 3% |
| Walnut | 3 mg | 2% |
| Cabbage | 3 mg | 2% |
| Onion | 3 mg | 2% |
| Meat (lamb) | 3 mg | 2% |
| Chickpeas | 3 mg | 2% |
| Cucumber | 3 mg | 2% |
The iodine content in fish and seafood:
| Product name | The iodine content in 100g | The percentage of daily requirement |
| Roach | 50 mcg | 33% |
| Salmon | 50 mcg | 33% |
| Squid | 200 mcg | 133% |
| Flounder | 50 mcg | 33% |
| Chum | 50 mcg | 33% |
| Shrimp | 110 mcg | 73% |
| Salmon Atlantic (salmon) | 50 mcg | 33% |
| Grouper | 60 mcg | 40% |
| Herring fatty | 40 mg | 27% |
| Herring lean | 40 mg | 27% |
| Mackerel | 45 mcg | 30% |
| Som | 5 µg | 3% |
| Mackerel | 30 µg | 20% |
| Sudak | 5 µg | 3% |
| Cod | 135 mcg | 90% |
| Tuna | 50 mcg | 33% |
| Acne | 20 mg | 13% |
| Pike | 5 µg | 3% |
The iodine content in dairy products and egg products:
| Product name | The iodine content in 100g | The percentage of daily requirement |
| Egg protein | 7 mcg | 5% |
| Egg yolk | 33 mcg | 22% |
| Yogurt 1.5% | 9 mcg | 6% |
| Yogurt 3,2% | 9 mcg | 6% |
| 1% yogurt | 9 mcg | 6% |
| Kefir 2.5% | 9 mcg | 6% |
| Kefir 3.2% | 9 mcg | 6% |
| Low-fat kefir | 9 mcg | 6% |
| Milk 1,5% | 9 mcg | 6% |
| Milk 2,5% | 9 mcg | 6% |
| Milk 3.2% | 9 mcg | 6% |
| Goat milk | 2 mg | 1% |
| Condensed milk with sugar 8,5% | 7 mcg | 5% |
| Milk powder 25% | 50 mcg | 33% |
| Milk skimmed | 55 mcg | 37% |
| Sour cream 30% | 7 mcg | 5% |
| Egg powder | 64 mcg | 43% |
| Chicken egg | 20 mg | 13% |
The iodine content in cereals, cereal products and pulses:
| Product name | The iodine content in 100g | The percentage of daily requirement |
| Green peas (fresh) | 1 µg | 1% |
| Buckwheat (grain) | 5 µg | 3% |
| Eyeglasses | 5 µg | 3% |
| Wheat groats | 10 µg | 7% |
| Groats hulled millet (polished) | 5 µg | 3% |
| Rice | 1 µg | 1% |
| Macaroni from a flour of 1 grade | 2 mg | 1% |
| Pasta from flour V/s | 2 mg | 1% |
| The flour | 2 mg | 1% |
| Flour rye | 4 mcg | 3% |
| Chickpeas | 3 mg | 2% |
| Oats (grain) | 8 mcg | 5% |
| Wheat (grain, soft variety) | 8 mcg | 5% |
| Wheat (grain, hard grade) | 11 mcg | 7% |
| Rice (grain) | 2 mg | 1% |
| Rye (grain) | 9 mcg | 6% |
| Soybean (grain) | 8 mcg | 5% |
| Beans (grain) | 12 mcg | 8% |
| Oat flakes “Hercules” | 6 mcg | 4% |
| Lentils (grain) | 4 mcg | 3% |
| Barley (grain) | 9 mcg | 6% |
The content of iodine in fruits, vegetables, dried fruits:
| Product name | The iodine content in 100g | The percentage of daily requirement |
| Apricot | 1 µg | 1% |
| Eggplant | 2 mg | 1% |
| Cabbage | 3 mg | 2% |
| Savoy cabbages | 2 mg | 1% |
| Potatoes | 5 µg | 3% |
| Onion | 3 mg | 2% |
| Seaweed | 300 mcg | 200% |
| Cucumber | 3 mg | 2% |
| Tomato (tomato) | 2 mg | 1% |
| Radishes | 8 mcg | 5% |
| Lettuce (greens) | 8 mcg | 5% |
| Beets | 7 mcg | 5% |
| Pumpkin | 1 µg | 1% |