Iodine, I

Measured in UGNutrient #31442 measured values

Foods highest in Iodine, I

The full ranked list — top 25 and lowest 10 — is below, drawn live from 42 USDA measurements.

Top 25 foods and ingredients by Iodine, I, per 100g.

#	Food or ingredient	Source	Per 100g (UG)
1	Salt, table, iodized	Foundation Food	5,080
2	Egg, yolk, dried	Foundation Food	349
3	Egg, whole, dried	Foundation Food	274
4	Alaska Pollock, raw	Foundation Food	186
5	Egg, yolk, raw, frozen, pasteurized	Foundation Food	177
6	Fish, cod, Atlantic, wild caught, raw	Foundation Food	114
7	Cheese, parmesan, grated, refrigerated	Foundation Food	82.9
8	Cheese, queso fresco, solid	Foundation Food	79.9
9	Cheese, cotija, solid	Foundation Food	64.8
10	Cheese, provolone, sliced	Foundation Food	64.3
11	Egg, whole, raw, frozen, pasteurized	Foundation Food	61.6
12	Yogurt, plain, nonfat	Foundation Food	58.7
13	Cheese, American, restaurant	Foundation Food	54.1
14	Cheese, pasteurized process cheese food or product, American, singles	Foundation Food	52.5
15	Eggs, Grade A, Large, egg whole	Foundation Food	49.1
16	Cheese, feta, whole milk, crumbled	Foundation Food	48.4
17	Cheese, oaxaca, solid	Foundation Food	45.7
18	Cottage cheese, full fat, large or small curd	Foundation Food	45.7
19	Crustaceans, crab, blue swimming, lump, pasteurized, refrigerated	Foundation Food	44.5
20	Yogurt, Greek, plain, whole milk	Foundation Food	42.3
21	Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D	Foundation Food	39.6
22	Milk, whole, 3.25% milkfat, with added vitamin D	Foundation Food	37.9
23	Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D	Foundation Food	36.2
24	Cheese, monterey jack, solid	Foundation Food	35.9
25	Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)	Foundation Food	35.7

The 10 lowest non-zero values on record, per 100g.

#	Food or ingredient	Source	Per 100g (UG)
33	Fish, catfish, farm raised, raw	Foundation Food	1.94
34	Fish, salmon, Atlantic, farm raised, raw	Foundation Food	3.24
35	Fish, tilapia, farm raised, raw	Foundation Food	4.14
36	Spinach, mature	Foundation Food	6.09
37	Crustaceans, shrimp, farm raised, raw	Foundation Food	13.6
38	Fish, salmon, sockeye, wild caught, raw	Foundation Food	18.4
39	Cream, heavy	Foundation Food	19.4
40	Yogurt, plain, whole milk	Foundation Food	32.3
41	Cream, sour, full fat	Foundation Food	32.8
42	Egg, white, dried	Foundation Food	34

Sourced from USDA FoodData Central — Foundation Foods; not yet through an editorial verification pass.

USDA release 2026-04-30. All values are per 100 g unless stated otherwise.