10 Best Iodine-Rich Foods for Thyroid Health (That Aren’t Seaweed)

If you’ve been feeling low energy, dealing with brittle nails, or battling constant brain fog, there’s a good chance your iodine levels might be to blame. Nearly 2 billion people worldwide don’t get enough of this essential mineral. In this post, I’m sharing 10 real-food sources of iodine that can help support your thyroid—without needing to rely on seaweed or strange supplements.

Why Iodine Matters for Thyroid Health

Iodine is a trace mineral your thyroid needs to produce T3 and T4—the hormones that regulate metabolism, energy production, temperature control, and even your heart rate. Without enough iodine, your thyroid can’t function properly, and that leads to symptoms like fatigue, dry skin, cold hands, hair thinning, and stubborn weight gain.

Even though your body doesn’t need a huge amount of iodine, it does need a consistent supply. And one of the best ways to get that is through food.

Why So Many People Are Iodine Deficient

Decades ago, iodine deficiency was solved by adding it to table salt. But now? Many people have swapped iodized salt for Himalayan or sea salt—both of which contain very little iodine. Combine that with less seafood, more processed foods, soil depletion, and the decline in dairy consumption, and it's easy to see why iodine deficiency is making a comeback.

Most multivitamins don’t contain iodine either—and in many health circles, it’s simply not talked about enough.

10 Iodine-Rich Foods That Aren’t Seaweed

10. Greek Yogurt (Full-Fat, Plain)

One cup of full-fat, plain yogurt provides 50–75 mcg of iodine—roughly a third to half of your daily needs. It also contains gut-friendly probiotics and healthy fats that aid nutrient absorption.

9. Mussels

Just 3 oz of mussels offer about 130 mcg of iodine, nearly your full daily requirement. They're also rich in B12, selenium, and zinc—key nutrients for thyroid support.

8. Turkey Breast

A 3 oz serving of turkey breast contains around 30 mcg of iodine and provides tyrosine, an amino acid needed to make thyroid hormones.

7. Shrimp (Prawns)

Shrimp absorb iodine from seawater naturally. A 3 oz serving offers 30–35 mcg of iodine. It's quick to cook and pairs well with a variety of dishes.

6. Cranberries

Cranberries are a rare plant-based iodine source. Just 4 oz of cranberry juice (from concentrate) may contain up to 400 mcg of iodine. Choose unsweetened varieties to avoid added sugars that can hinder thyroid health.

5. Tuna (Canned in Water)

Affordable and shelf-stable, canned tuna delivers 15–20 mcg of iodine per 3 oz serving, plus selenium and omega-3s.

4. Eggs (With Yolks)

Most of the iodine is in the yolk. One large egg gives you about 24 mcg of iodine, as well as choline and vitamin A—important for hormone balance and brain health.

3. Beef Liver

A 3 oz serving of beef liver provides roughly 14 mcg of iodine, plus essential nutrients like B12, vitamin A, iron, and selenium. Not a fan of the taste? Try freeze-dried liver capsules.

2. Cod

This flaky white fish is one of the best iodine sources. A 3 oz serving gives you 99 mcg—65% of your daily needs. Easy to cook and highly versatile.

1. Scallops

The top food on our list. Just 3 oz of scallops provides up to 135 mcg of iodine—more than your daily requirement. They’re also rich in B12 and magnesium, which further support thyroid health.

Final Thoughts: Do You Need an Iodine Supplement?

If you’re already eating these foods and still dealing with low energy or other thyroid symptoms, it might be time to consider a supplement. I personally use J. Crow’s Lugol’s Solution of Iodine, which contains both iodine and potassium iodide for comprehensive support.

Start low (2 drops per day = 2 mg of iodine), and always check with a healthcare provider if you’re unsure about your needs.