Here is a list of some top sources of iodine in vegan food.
Figures shown are approximate micrograms (µg or mcg) of iodine per 100 grams (100g) of food or drink.
(Please note that the recommended daily allowance of iodine is just 140 micrograms (µg or mcg) each day. It is not advisable to eat too much salt.)
- Kombu (seaweed, dried) 430,000
- Arame (seaweed, dried) 54,000
- Himalayan Salt 🧂 50,000
- Kelp (seaweed) 45,285
- Dulse (seaweed) 16,700
- Alaria Esculenta (seaweed) 16,600
- Wakame (seaweed, dried) 15,200
- Iodised Salt 🧂 2,500
- Nori/Laver (seaweed, green, dried) 2,100
- Salt 🧂 1,252
- Bread 🍞 (when fortified with iodate) 630
- Cranberries (fresh) 353
- Seasalt 🧂 74
- Cranberries (dried) 50
- Pineapple 🍍 45
- Navy Beans/Haricot Beans 35
- Fortified Plant Milks (e.g. fortified oat milk, fortified rice milk, fortified soya milk) 🥛 27
- Agar-Agar 21
- Miso Soup 20
- Potatoes 🥔 (with skin) 20
- Sweetcorn 🌽 14
- Prunes (dried) 13
- Strawberries 🍓 13
- Granola 10.8
- Lima Beans/Butter Beans 10.2
- Spinach (raw) 6
- Green Beans 5.5
- Olives (black) 2.6
- Bread 🍞 2
- Hemp Milk 🥛 2
- Watercress 2
- Kale 1
- Avocado 🥑 0.6
- Bananas 🍌 0.3
This information has been researched from various sources. Values are approximate. This list is for informational purposes and is not intended as medical advice. Thank you! 💚