The percentages are based on the RDA for the general public, not pregnant or breastfeeding women.

Iodized salt was produced in 1924 to avoid goiter and iodine insufficiency. 

1. Iodized salt:

Iodine level drops by 50% after one to two months of air exposure.

2. Seaweed: 

Seaweed has fiber associated to gut-boosting effects and iodine. Two tablespoons of seaweed contains 115 mg of iodine, or 80% of the RDA.

3. Oysters: 

Three ounces of oysters provide 60% of daily iodine needs.

4. Cod: 

Three ounces of cod has 160 mcg of iodine, which is 100% of daily needs.

5. Greek yogurt:

Greek yogurt is a good source of iodine if you don't like seafood. Three cups of Greek yogurt provide 60% of the daily iodine needs

6. Eggs: 

One egg contains 25 mcg of iodine (20% of the RDA), therefore a two-egg omelet provides 50 grams of iodine.

Iodine shortage is unlikely if you eat foods from the list above. If you're curious about iodine shortage, ask your doctor for a urine test.


Meshulam said the egg, avocado, fruit, and toast deliver good fats, antioxidants, fiber, and energy. Vitamin D and iron are essential for bone and muscle growth.