Iodine (atomic weight 126.9 g per atom) is a micronutrient that is required for the synthesis of the thyroid hormones.
Requirements for Iodine:
Life stage | Iodine required per day (mcg)* |
Adult | 150 |
Pregnant woman | 250 |
Breastfeeding woman | 250 |
*World Heath Organisation requirements
Sources of Iodine (1):
The actual amount of iodine in food varies according to the iodine content of the soil, farming practice, fish species and season. This makes it difficult to estimate iodine per portion. The figures in the table are therefore for guidance only.
Food | Portion | Average iodine/portion (mcg) (actual iodine content will vary) |
Cow's milk | 200ml | 50-80** |
Organic cow's milk | 200ml | 30-65** |
Yoghurt | 150g | 50-100** |
Eggs | 1 egg (50g) | 20 |
Cheese | 40g | 15 |
White fish | 100g | 115 |
Oily fish | 100g | 50 |
Shellfish | 100g | 90 |
Meat | 100g | 10 |
Poultry | 100g | 10 |
Nuts | 25g | 5 |
Bread | 1 slice (36g) | 5 |
Fruit and veg | 1 portion (80g) | 3 |
**Depending on the season, higher value in winter
Other sources (3) :
How much iodine is excess consumption?
Reference:
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