Our thyroids need iodine which is an element used in the production of thyroid hormone. Since our bodies do not naturally make iodine, we must consume iodine through the foods we eat. Some foods are naturally high in iodine; others, like iodized table salt, are enriched with iodine.
Patients with iodine deficiency need to consume foods rich in iodine.
Some thyroid cancer patients are instructed to temporarily follow a low iodine diet in advance of their treatment. If you need to follow a low iodine diet, download the Fig app to find foods that are compliant with the diet.
Foods have varying levels of iodine content. The list below is based on data from the United States Department of Agriculture, the Food & Drug Administration and the Office of Dietary Supplements at the National Institutes of Health.
Keep in mind that the below guidelines are from representative products. Each manufacturer can use different ingredients. For this reason, always read through the ingredient list.
Use the Fig app to quickly check if foods are likely low iodine. Simply scan a product’s barcode at the grocery store, or search for low iodine products at 100+ grocery stores.
Keep in mind that dairy and egg products may have varying ingredients. To check if a specific product’s ingredients are low in iodine, download the free Fig app.
Per the FDA, 1 tablespoon of non-dairy cream substitute contains ~0.1 mcg of iodine.
Per the FDA, a 2/3 cup of chocolate ice cream contains ~28.3 mcg of iodine.
Per the FDA, a 2/3 cup of vanilla ice cream contains ~34.3 mcg of iodine.
Per the FDA and USDA, 1 cup of low-fat chocolate milk contains ~73 mcg of iodine.
Per the FDA, 2 tablespoons of sour cream contain ~8.8 mcg of iodine.
Per the USDA, a 3/4 cup of non-fat Greek yogurt contains ~87 mcg of iodine.
Per the USDA, a 3/4 cup of non-fat strawberry Greek yogurt contains ~70.2 mcg of iodine.
Keep in mind that soup and sauces may have varying ingredients depending on manufacturer. To check if a specific product’s ingredients are low in iodine, download the free Fig app.
Per the FDA, a 1/4 cup of brown gravy contains ~0.9 mcg of iodine.
Per the USDA, 2 tablespoons of Salsa Con Queso dip contain ~5.7 mcg of iodine.
Per the FDA, 1 tablespoon of tomato ketchup contains ~0.2 mcg of iodine.
Per the FDA, 1 teaspoon of yellow mustard contains ~0.03 mcg of iodine.
Per the FDA, 2 tablespoons of tomato salsa contain ~0.6 mcg of iodine.
Per the FDA, 2 tablespoons of barbecue sauce contain ~1 mcg of iodine.
Per the FDA, a 1/4 cup of sweet & sour sauce contains ~0.5 mcg of iodine.
Per the FDA, a 1/2 cup of tomato pasta sauce contains ~1.7 mcg of iodine.
Per the FDA, 1 cup of bean soup with bacon/pork contains ~0.8 mcg of iodine.
Per the FDA, 1 cup of canned broccoli cheese soup contains ~11.8 mcg of iodine.
Per the FDA, 1 cup of canned chicken noodle soup contains ~2.5 mcg of iodine.
Per the FDA, 1 cup of canned New England clam chowder soup contains ~15.9 mcg of iodine.
Per the FDA, 1 cup of canned cream of mushroom soup contains ~5.6 mcg of iodine.
Per the FDA, 1 cup of canned cream of potato soup contains ~9.1 mcg of iodine.
Per the FDA and USDA, 1 cup of ramen noodle soup contains ~1 mcg of iodine.
Per the FDA, 1 cup of canned tomato soup contains ~1.7 mcg of iodine.
Per the FDA, 1 cup of canned vegetable beef soup contains ~2 mcg of iodine.
Per the FDA, 1 cup of canned vegetable soup contains ~2.2 mcg of iodine.
Keep in mind that baby foods may have varying ingredients depending on manufacturer. To check if a specific product’s ingredients are low in iodine, download the free Fig app.
Per the FDA, a 1/2 cup of apples and berries baby food contains ~0.1 mcg of iodine.
Per the FDA, a 1/2 cup of applesauce baby food contains ~0.1 mcg of iodine.
Per the FDA, a 1/2 cup of apricots with mixed fruit for babies contains ~0.3 mcg of iodine.
Per the FDA, a 1/2 cup of banana baby food contains ~0.1 mcg of iodine.
Per the FDA, a 1/2 cup of peach baby food contains ~0.2 mcg of iodine.
Per the FDA, a 1/2 cup of pear baby food contains ~0.1 mcg of iodine.
Per the FDA, a 1/2 cup of pear and pineapple baby food contains ~0.2 mcg of iodine.
Per the FDA, a 1/2 cup of prune baby food contains ~1.7 mcg of iodine.
Per the FDA, 4 fluid ounces of apple juice for babies contain ~2 mcg of iodine.
Per the FDA, 4 fluid ounces of grape juice for babies contain ~1.3 mcg of iodine.
Per the FDA, 4 fluid ounces of pear juice for babies contain ~0.6 mcg of iodine.
Per the FDA, a 1/2 cup of carrot baby food contains ~0.5 mcg of iodine.
Per the FDA, a 1/2 cup of green bean baby food contains ~0.2 mcg of iodine.
Per the FDA, a 1/2 cup of pea baby food contains ~0.2 mcg of iodine.
Per the FDA, a 1/2 cup of squash baby food contains ~0.2 mcg of iodine.
Per the FDA, a 1/2 cup of sweet potato baby food contains ~0.3 mcg of iodine.
Per the FDA, a 1/2 cup of mixed vegetable baby food contains ~0.5 mcg of iodine.
Per the FDA, a 1/2 cup of mixed cereal for babies contains ~0.1 mcg of iodine.
Per the FDA, a 1/2 cup of oatmeal cereal for babies contains ~0.1 mcg of iodine.
Per the FDA, a 3/4 cup of chicken with rice meal for babies contains ~1.2 mcg of iodine.
Per the FDA, a 3/4 cup of turkey and rice meal for babies contains ~0.7 mcg of iodine.
Per the FDA, a 3/4 cup of vegetables and beef meal for babies contains ~1.4 mcg of iodine.
Per the FDA, a 3/4 cup of vegetables and chicken meal for babies contains ~1 mcg of iodine.
Per the FDA, a 3/4 cup of vegetables and turkey meal for babies contains ~2 mcg of iodine.
Per the FDA, 4 fluid ounces of milk-based infant formula contain ~16.2 mcg of iodine.
Per the FDA, 4 fluid ounces of soy-based infant formula contain ~13.7 mcg of iodine.
Keep in mind that fat and oil products may have varying ingredients depending on manufacturer. To check if a specific product’s ingredients are low in iodine, download the free Fig app.
Per the USDA, 2 tablespoons of coleslaw dressing contain <3 mcg of iodine.
Per the FDA, 2 tablespoons of creamy buttermilk type salad dressing contain ~2.5 mcg of iodine.
Per the FDA, 2 tablespoons of Italian dressing contain ~0.2 mcg of iodine.
Per the FDA and USDA, 2 tablespoons of ranch dressing contain ~3.5 mcg of iodine.
Keep in mind that various fruit products may have varying ingredients depending on manufacturer. To check if a specific product’s ingredients are low in iodine, download the free Fig app.
Per the FDA, a 1/2 cup of bottled applesauce contains ~0.3 mcg of iodine.
Per the FDA, a 1/2 cup of canned fruit cocktail in light syrup contains ~5.9 mcg of iodine.
Per the FDA, a 1/2 cup of canned pear in light syrup contains ~0.1 mcg of iodine.
Per the FDA, a 3/4 cup of canned pineapple juice contains ~2.4 mcg of iodine.
Keep in mind that various legume products may have varying ingredients depending on manufacturer. To check if a specific product’s ingredients are low in iodine, download the free Fig app.
Per the FDA, a 1/2 cup of canned refried beans contains ~1.0 mcg of iodine.
Per the FDA, a 1/2 cup of canned and drained white beans contains ~0.7 mcg of iodine.
Per the FDA, a 1/2 cup of boiled white beans contains ~0.1 mcg of iodine.
Per the FDA, a 1/2 cup of canned pork and beans contains ~0.4 mcg of iodine.
Per the FDA, 1 piece of soy-based veggie burger contains ~5.4 mcg of iodine.
Keep in mind that various beverage products may have varying ingredients depending on manufacturer. To check if a specific product’s ingredients are low in iodine, download the free Fig app.
Per the FDA, 12 fluid ounces of energy drink contain ~0.7 mcg of iodine.
Per the FDA, 12 fluid ounces of sports drink contain 0.0 mcg of iodine.
Per the FDA, 3 tablespoons of protein powder contain ~13.8 mcg of iodine.
Per the FDA, 12 fluid ounces of brewed tea contain ~0.4 mcg of iodine.
Per the FDA, 12 fluid ounces of decaffeinated tea (brewed from tea bag) contain ~0.4 mcg of iodine.
Per the FDA, 12 fluid ounces of bottled mineral/spring water contain ~1.1 mcg of iodine.
Keep in mind that various grain products may have varying ingredients depending on manufacturer. To check if a specific product’s ingredients are low in iodine, download the free Fig app.
Per the FDA, a 1/4 cup of all-purpose white flour contains ~0.7 mcg of iodine.
Per the FDA, a 3/4 cup of enriched and boiled egg noodles contains ~4.2 mcg of iodine.
Per the FDA, 1 cup of enriched and boiled spaghetti pasta contains ~0.1 mcg of iodine.
Per the FDA, 1 cup of cooked whole wheat pasta contains ~0.9 mcg of iodine.
Keep in mind that various cereals may have varying ingredients depending on manufacturer. To check if a specific product’s ingredients are low in iodine, download the free Fig app.
Per the FDA, a 3/4 cup of bran cereal with raisins contains ~0.5 mcg of iodine.
Per the FDA, 1 and 1/2 cup of corn flakes cereal contain ~0.1 mcg of iodine.
Per the FDA, 1 and 1/3 cup of crisped rice cereal contain ~0.1 mcg of iodine.
Per the FDA and USDA, 1 cup of sweetened fruit-flavored cereal contains ~0.3 mcg of iodine.
Per the FDA, a 1/2 cup of granola cereal contains ~5.2 mcg of iodine, while a 1/3 cup of granola cereal with raisins contains ~4.8 mcg of iodine.
Per the FDA, 1 and 1/2 cup of oat ring cereal contain ~0.4 mcg of iodine.
Per the FDA, 1 cup of cooked plain oatmeal cereal contains ~0.7 mcg of iodine.
Per the FDA, 1 cup of cooked whole wheat cereal contains ~1.2 mcg of iodine.
Keep in mind that various baked products may have varying ingredients depending on manufacturer. To check if a specific product’s ingredients are low in iodine, download the free Fig app.
Per the FDA and USDA, 1 medium plain toasted bagel contains ~1.6 mcg of iodine.
Per the FDA and USDA, 1 biscuit of baked refrigerated-type biscuits contains ~1.6 mcg of iodine.
Per the FDA, 2 slices of multigrain bread contain ~0.9 mcg of iodine.
Per the FDA, 2 slices of rye bread contain ~0.3 mcg of iodine.
Per the FDA and USDA, 1 white hamburger/hotdog bun contains ~1.1 mcg of iodine.
Per the FDA and USDA, 2 slices of enriched white bread contain ~0.95 mcg of iodine.
Per the FDA, 2 slices of whole-wheat bread contain ~1.4 mcg of iodine.
Per the FDA, a 1/4 cup of breadcrumbs contains ~54 mcg of iodine.
Per the FDA, 1 square brownie contains ~5.9 mcg of iodine.
Per the FDA, 1 piece (1/8 of 18 oz cake) of chocolate cake with chocolate icing contains ~4.9 mcg of iodine.
Per the FDA, 1 piece (1/8 of 18 oz cake) of white cake with white icing contains ~11.1 mcg of iodine.
Per the USDA, 1 piece (1/8 of 18 oz cake) of yellow cake with chocolate frosting contains ~5.3 mcg of iodine.
Per the FDA, 1 roll of cinnamon roll contains ~3.3 mcg of iodine.
Per the FDA and USDA, 2 pieces of chocolate chip cookies contain ~0.4 mcg of iodine.
Per the FDA, 3 pieces of sandwich cookies with creme filling contain ~0.2 mcg of iodine.
Per the FDA, 1 piece of homemade cornbread contains ~14.0 mcg of iodine.
Per the FDA, 10 pieces of butter-type crackers contain ~0.2 mcg of iodine.
Per the FDA and USDA, 30 1″-square crackers contain ~4.3 mcg of iodine.
Per the FDA, 2 pieces of graham crackers contain ~0.3 mcg of iodine.
Per the FDA, 10 pieces of square saltine crackers contain ~0.2 mcg of iodine.
Per the FDA, 1 piece of plain toasted English muffin contains ~1.3 mcg of iodine.
Per the FDA, 1 small blueberry muffin contains ~8.5 mcg of iodine.
Per the USDA, 2 pieces of frozen heated pancakes contain ~6.5 mcg of iodine.
Per the FDA, 1 slice of pie crust contains ~0.2 mcg of iodine.
Per the FDA, 1 slice of fresh/frozen apple pie contains ~0.8 mcg of iodine.
Per the FDA, 1 slice of fresh/frozen pumpkin pie contains ~29.5 mcg of iodine.
Per the FDA, 2 pieces of corn tortillas contain ~0.5 mcg of iodine.
Per the FDA, 1 piece of flour tortilla contains ~0.5 mcg of iodine.
Keep in mind that various snack products may have varying ingredients depending on manufacturer. To check if a specific product’s ingredients are low in iodine, download the free Fig app.
Per the FDA, 1 chocolate candy bar with nougat and nuts contains ~4.8 mcg of iodine.
Per the FDA, 1 milk chocolate candy bar contains ~13.1 mcg of iodine.
Per the FDA, 3 pieces of hard candies with assorted flavors contain ~1.7 mcg of iodine.
Per the FDA, 22 pieces of potato chips contain ~0.8 mcg of iodine.
Per the FDA, 1 ounce of corn tortilla chips contains ~0.4 mcg of iodine.
Per the FDA, 1 granola bar contains ~0.7 mcg of iodine, while 1 granola bar with raisins contains ~0.6 mcg of iodine.
Per the FDA, 1.75 ounces of fruit-flavored popsicles contain ~0.8 mcg of iodine.
Per the FDA, 5 twists of hard salted pretzels contain ~0.2 mcg of iodine.
Per the FDA, a 1/2 cup of ready-to-eat chocolate pudding contains ~14.4 mcg of iodine.
Per the USDA, a 1/2 cup of ready-to-eat rice pudding contains ~25.3 mcg of iodine.
Per the FDA, a 2/3 cup of fruit-flavored sherbet contains ~14.5 mcg of iodine.
Per the FDA, a 2/3 cup of fruit-flavored sorbet contains ~1.1 mcg of iodine.
Per the FDA, 2 tablespoons of chocolate syrup contain ~0.3 mcg of iodine.
Per the FDA, 2 tablespoons of pancake syrup contain ~0.1 mcg of iodine.
Keep in mind that mixed dishes may have varying ingredients depending on manufacturer. To check if a specific product’s ingredients are low in iodine, download the free Fig app.
Per the FDA, 1 cup of homemade beef stroganoff with noodles contains ~15.9 mcg of iodine.
Per the FDA, 1 singe-serve frozen chicken potpie contains ~9.4 mcg of iodine.
Per the FDA, 1 cup of canned chili con carne with beans contains ~5.1 mcg of iodine.
Per the FDA, a 1/2 cup of deli coleslaw with mayonnaise contains ~1.7 mcg of iodine.
Per the USDA, 2 pieces of frozen corn dogs contain ~37.0 mcg of iodine.
Per the FDA, a 2.5″ x 4″ piece of frozen meat lasagna contains ~17.3 mcg of iodine.
Per the USDA, a 2.5″ x 4″ piece of frozen cheese lasagna contains ~24.3 mcg of iodine.
Per the FDA and USDA, 1 cup of macaroni and cheese prepared from box mix contains ~38.4 mcg of iodine.
Per the FDA, 3 ounces of homemade beef meatloaf contain ~13.2 mcg of iodine.
Per the USDA, a 1/4 medium frozen thin crust pizza with cheese contains ~31.2 mcg of iodine.
Per the FDA, a 1/2 cup of deli potato salad with mayonnaise contains ~3.3 mcg of iodine.
Per the FDA, 1 cup of homemade spaghetti with meat sauce contains ~4.5 mcg of iodine.
Per the USDA, 5 pieces of California roll sushi contain ~46.5 mcg of iodine.
Per the FDA, 1 cup of homemade tuna noodle casserole contains ~36.1 mcg of iodine.
Keep in mind that various fast foods may have varying ingredients depending on manufacturer. To check if a specific product’s ingredients are low in iodine, download the free Fig app.
Per the FDA and USDA, 1 piece of fast food biscuit contains ~5.8 mcg of iodine.
Per the FDA, 1 piece of fast food Mexican burrito with beans and cheese contains ~13.0 mcg of iodine.
Per the FDA, 3 ounces of fast food fried chicken breast with skin contain ~3.4 mcg of iodine.
Per the FDA, 3 ounces of fast food fried chicken leg with skin contain ~2.0 mcg of iodine.
Per the FDA, 3 ounces of fast food chicken nuggets contain ~1.6 mcg of iodine.
Per the FDA, 8 fluid ounces of fast food chocolate milkshake contain ~80.1 mcg of iodine.
Per the FDA, 8 fluid ounces of fast food vanilla milkshake contain ~81.5 mcg of iodine.
Per the FDA, 1 small serving of fast food potato french fries contains ~1.6 mcg of iodine.
Per the FDA, 1 fast food hamburger sandwich with large patty contains ~5.8 mcg of iodine.
Per the USDA, 1 fast food double cheeseburger sandwich contains ~30.0 mcg of iodine, while 1 fast food double cheeseburger sandwich with bun that has iodate dough conditioner contains ~750.6 mcg of iodine.
Per the FDA and USDA, 1 fast food cheeseburger sandwich contains ~18.7 mcg of iodine.
Per the FDA, 1 fast food broiled chicken fillet sandwich contains ~4.1 mcg of iodine.
Per the FDA and USDA, 1 fast food egg, cheese and ham sandwich on English muffin contains ~30.9 mcg of iodine.
Per the FDA and USDA, 1 fast food fish sandwich contains ~79.6 mcg of iodine.
Per the USDA, 3 ounces of fast food breaded and fried shrimp contain <10 mcg of iodine.
Per the FDA, 1 piece of fast food beef and cheese taco from Mexican restaurant contains ~7.1 mcg of iodine.
Keep in mind that various restaurant menu items may have varying ingredients depending on manufacturer. To check if a specific product’s ingredients are low in iodine, download the free Fig app.
Per the FDA, 1 cup of beef with vegetable in sauce from a Chinese restaurant contains ~7.0 mcg of iodine.
Per the USDA, 1 cheese enchilada from a Mexican restaurant contains ~22.1 mcg of iodine.
Per the USDA, 1 cheese quesadilla from a Mexica restaurant contains ~44.8 mcg of iodine.
Per the USDA, 1 cup of cheese ravioli with marinara sauce from an Italian restaurant contains ~53.8 mcg of iodine.
Per the FDA, 1 cup of chicken with vegetables in sauce from a Chinese restaurant contains ~5.8 mcg of iodine.
Per the USDA, 3 ounces of parmesan crusted tilapia from a restaurant contain ~11.1 mcg of iodine.
Per the USDA, 3 ounces of grilled salmon from a restaurant contain <10 mcg of iodine.
Per the USDA, 3 pieces of fried mozzarella sticks from a restaurant contain ~35.4 mcg of iodine.
Per the FDA, 1 cup of meatless fried rice from a Chinese restaurant contains ~7.5 mcg of iodine.
Per the USDA, 1 cup of kid’s macaroni and cheese from a restaurant contains ~30.5 mcg of iodine.
Per the USDA, 1 cup of shrimp and vegetables from a Chinese restaurant contains <10 mcg of iodine.
Keep in mind that various luncheon meat products may have varying ingredients depending on manufacturer. To check if a specific product’s ingredients are low in iodine, download the free Fig app.
Per the FDA, 2 slices of beef or pork bologna contain ~15.0 mcg of iodine.
Per the FDA, 1 piece of boiled beef or pork frankfurter contains ~2.1 mcg of iodine.
per the FDA, 3 ounces of chicken or turkey luncheon meat contain ~3.1 mcg of iodine.
Per the FDA, 3 ounces of ham luncheon meat contain ~1.2 mcg of iodine.
Per the FDA and USDA, 1 ounce of dry/hard salami contains ~4.0 mcg of iodine.
Per the FDA, 2 ounces of luncheon meat-type salami contain ~7.4 mcg of iodine.
Per the USDA, 1 4″ long link of pork chorizo sausage contains ~17.9 mcg of iodine.
To check if any product is likely low or high in iodine, search for it on the Fig app or scan it’s barcode.