Table 1. Common Sources of Dietary Iodine
Cheese
Cows milk
Eggs
Frozen Yogurt
Ice Cream
Iodine-containing multivitamins
Iodized table salt
Saltwater fish
Seaweed (including kelp, dulce, nori)
Shellfish
Soy milk
Soy sauce
Yogurt
来源：
http://www.thyroid.org/iodine-deficiency/Iodine Content of Some Common Foods
The best natural occurring source of iodine is saltwater seafood. Freshwater seafood also contains iodine.
Iodine is added to all table salt in Canada. 1 teaspoon of table salt contains 380 mcg of iodine.
Kosher, pickling and sea salt are a source of natural iodine but do not contain as much as iodized table salt.
Food Serving Size Iodine (mcg)
Vegetables and Fruits
Lima beans, cooked 125 mL (1/2 cup) 8
Corn, cooked 125 mL (1/2 cup) 7
Green peas, cooked 125 mL (1/2 cup) 3-4
Grain Products
Cereal (check product label for serving size)
Crisped rice 30 g 20
Oat, o-shaped 30 g 14
Shredded wheat 30 g 8
Raisin bran 30 g 6
Other
Soda crackers 10 crackers 44
Bread (rye, whole wheat, white) 1 slice (35g) 17-32
Tortilla ? tortilla (35g) 26
Pasta, egg noodles, enriched, cooked 125 mL (1/2 cup) 9
Rice, white, cooked 125 mL (1/2 cup) 4
Milk and Alternatives
Cottage cheese 250 mL (1 cup) 65
Milk (3.3% homo, 2%, skim, chocolate, buttermilk) 250 mL (1 cup) 52-62
Yogurt, plain 175 g (3/4 cup) 58
Yogurt, fruit 175 g (3/4 cup) 35
Hard cheese, cheddar 50 g (1 ? oz) 22
Meat and Alternatives
Turkey, light, cooked 75 g (2 ? oz) 30
Deli meat (salami, bologna) 75 g (2 ? oz) ou 3 trances 16-21
Beef, various cuts, cooked 75 g (2 ? oz) 11-14
Chicken, light or dark, cooked 75 g (2 ? oz) 11-13
Pork, various cuts, cooked 75 g (2 ? oz) 5-9
Lamb chop, cooked 75 g (2 ? oz) 8
Organ Meats
Liver, beef, cooked 75 g (2 ? oz) 32
Fish and Seafood
Cod, cooked 75 g (2 ? oz) 87
Haddock, cooked 75 g (2 ? oz) 87
Tuna, canned 75 g (2 ? oz) 15
Meat Alternatives
Soynuts 60 mL (1/4 cup) 60
Beans (navy, black-eyed), cooked 175 mL (3/4 cup) 46-53
Egg, cooked 2 large 48-52
Beans (pinto, kidney), cooked 175 mL (3/4 cup) 19-28
来源：
http://www.dietitians.ca/Nutrition-Resources-A-Z/Factsheets/Minerals/Food-Sources-of-Iodine.aspx
