Which food has the most iodine in this dataset?

Crab, brown meat has the highest iodine value in our ranking: 333 µg per 100 g (UK CoFID record 16-391#865). This is the highest among the 122 foods with a value, not a statement about every food in existence.

What do the numbers mean?

Each value is the amount of iodine in µg per 100 g of the food as described by the source record, for the preparation shown on that row. The unit is µg.

How complete is the data for iodine?

122 of the 790 relevant foods in our data have a iodine value (15%). 668 have no usable value and are not ranked; a missing value is never treated as zero. Because fewer than half have a value this is a list of foods that have data, not a ranking of all foods.

Why are dried foods and spices listed separately?

Dried foods, powders and spices are measured in a concentrated form, so they would outrank fresh foods per 100 g. We rank 7 such foods separately (the highest is Salt at 5,080 µg).

Where do the values come from?

One source record is used per food, in a fixed order: USDA FoodData Central (Foundation Foods, then SR Legacy), then UK CoFID, then the Canadian Nutrient File. Values are never averaged. In this ranking: UK CoFID (115 foods), USDA Foundation (7 foods).

Foods with data for Iodine

Crab, brown meat (cooked): 333 µg
Mussels (cooked): 247 µg
Alaska Pollock (raw): 186 µg
Cod (baked): 161 µg
Coley (steamed): 142 µg
Langoustine (boiled): 139 µg
Crab, white meat (cooked): 103 µg
Sardines (grilled): 101 µg
Lobster (boiled): 100 µg
Pollock (baked): 97 µg

Quick answer

In our data the foods with the highest iodine per 100 g are Crab, brown meat (333 µg), Mussels (247 µg), Alaska Pollock (186 µg). This ranks the 122 foods that have a iodine value out of 790 relevant foods; dried foods and spices are listed separately because they are concentrated. Values come unchanged from USDA FoodData Central, UK CoFID and the Canadian Nutrient File.

Top foods by category

Fruits: Raspberries (4 µg), 8 foods with a value
Vegetables: Watercress (7 µg), 28 foods with a value
Nuts & Seeds: Brazil nuts (UK record) (20 µg), 4 foods with a value
Legumes: Peanuts, dry-roasted (19 µg), 4 foods with a value
Grains: Pasta, plain (36 µg), 1 foods with a value
Meat & Poultry: Beef Fillet (11 µg), 11 foods with a value
Fish & Seafood: Crab, brown meat (333 µg), 27 foods with a value
Dairy & Eggs: Parmesan cheese (72 µg), 38 foods with a value
Other: Peas, raw (UK record) (2 µg), 1 foods with a value

Full ranking: 122 foods by iodine per 100 g

Show the full ranking as a table

Foods ranked by iodine per 100 g
Rank	Food	Preparation	Category	Iodine per 100 g (µg)	Source
1	Crab, brown meat	Cooked	Fish & Seafood	333 µg	UK CoFID
2	Mussels	Cooked	Fish & Seafood	247 µg	UK CoFID
3	Alaska Pollock	Raw	Fish & Seafood	186 µg	USDA Foundation
4	Cod	Baked	Fish & Seafood	161 µg	UK CoFID
5	Coley	Steamed	Fish & Seafood	142 µg	UK CoFID
6	Langoustine	Boiled	Fish & Seafood	139 µg	UK CoFID
7	Crab, white meat	Cooked	Fish & Seafood	103 µg	UK CoFID
8	Sardines	Grilled	Fish & Seafood	101 µg	UK CoFID
9	Lobster	Boiled	Fish & Seafood	100 µg	UK CoFID
10	Pollock	Baked	Fish & Seafood	97 µg	UK CoFID
11	Eel, yellow	Raw	Fish & Seafood	80 µg	UK CoFID
11	Sprats	Fried	Fish & Seafood	80 µg	UK CoFID
11	Winkles	Boiled	Fish & Seafood	80 µg	UK CoFID
14	Parmesan cheese	Raw	Dairy & Eggs	72 µg	UK CoFID
15	Provolone cheese	Preparation not stated	Dairy & Eggs	64.3 µg	USDA Foundation
16	Halloumi cheese	Preparation not stated	Dairy & Eggs	60 µg	UK CoFID
17	Yogurt, virtually fat free/diet	Preparation not stated	Dairy & Eggs	53 µg	UK CoFID
18	Goat Milk Cheese	Preparation not stated	Dairy & Eggs	51 µg	UK CoFID
19	Red snapper	Raw	Fish & Seafood	49 µg	UK CoFID
20	Feta cheese	Preparation not stated	Dairy & Eggs	48.4 µg	USDA Foundation
21	Yogurt, low fat	Preparation not stated	Dairy & Eggs	48 µg	UK CoFID
22	Caerphilly cheese	Preparation not stated	Dairy & Eggs	46 µg	UK CoFID
22	Derby cheese	Preparation not stated	Dairy & Eggs	46 µg	UK CoFID
22	Double Gloucester cheese	Preparation not stated	Dairy & Eggs	46 µg	UK CoFID
22	Lancashire cheese	Preparation not stated	Dairy & Eggs	46 µg	UK CoFID
22	Red Leicester cheese	Preparation not stated	Dairy & Eggs	46 µg	UK CoFID
22	Red Windsor cheese	Preparation not stated	Dairy & Eggs	46 µg	UK CoFID
22	Sage Derby cheese	Preparation not stated	Dairy & Eggs	46 µg	UK CoFID
22	Wensleydale cheese	Preparation not stated	Dairy & Eggs	46 µg	UK CoFID
30	Hard cheese	Preparation not stated	Dairy & Eggs	41 µg	UK CoFID
30	White Cheshire cheese	Preparation not stated	Dairy & Eggs	41 µg	UK CoFID
32	Stilton cheese	Preparation not stated	Dairy & Eggs	40 µg	UK CoFID
33	Milk, reduced fat	Preparation not stated	Dairy & Eggs	39.6 µg	USDA Foundation
34	Yogurt, Greek style	Preparation not stated	Dairy & Eggs	39 µg	UK CoFID
35	Plaice	Steamed	Fish & Seafood	37 µg	UK CoFID
36	Milk, lowfat	Preparation not stated	Dairy & Eggs	36.2 µg	USDA Foundation
37	Pasta, plain	Boiled	Grains	36 µg	UK CoFID
38	Monterey jack cheese	Preparation not stated	Dairy & Eggs	35.9 µg	USDA Foundation
39	Milk, nonfat	Preparation not stated	Dairy & Eggs	35.7 µg	USDA Foundation
40	Flounder	Steamed	Fish & Seafood	31 µg	UK CoFID
41	Dab	Raw	Fish & Seafood	30 µg	UK CoFID
41	Lemon sole	Steamed	Fish & Seafood	30 µg	UK CoFID
41	Milk, semi-skimmed	Preparation not stated	Dairy & Eggs	30 µg	UK CoFID
41	Milk, skimmed	Preparation not stated	Dairy & Eggs	30 µg	UK CoFID
45	Yogurt, whole milk	Preparation not stated	Dairy & Eggs	27 µg	UK CoFID
46	Port Salut cheese	Preparation not stated	Dairy & Eggs	24 µg	UK CoFID
47	Fromage frais	Preparation not stated	Dairy & Eggs	23 µg	UK CoFID
47	Tuna	Baked	Fish & Seafood	23 µg	UK CoFID
49	Salmon, red	Canned	Fish & Seafood	22 µg	UK CoFID
49	Tzatziki	Preparation not stated	Dairy & Eggs	22 µg	UK CoFID
51	Macaroni cheese	Preparation not stated	Dairy & Eggs	21 µg	UK CoFID
52	Brazil nuts (UK record)	Preparation not stated	Nuts & Seeds	20 µg	UK CoFID
52	Scallops	Steamed	Fish & Seafood	20 µg	UK CoFID
54	Peanuts, dry-roasted	Roasted	Legumes	19 µg	UK CoFID
55	Emmental cheese	Preparation not stated	Dairy & Eggs	18 µg	UK CoFID
55	Mozzarella cheese	Raw	Dairy & Eggs	18 µg	UK CoFID
57	Hazelnuts	Raw	Nuts & Seeds	17 µg	UK CoFID
58	Brie cheese	Preparation not stated	Dairy & Eggs	16 µg	UK CoFID
58	Trout, brown	Steamed	Fish & Seafood	16 µg	UK CoFID
60	Mascarpone cheese	Preparation not stated	Dairy & Eggs	14 µg	UK CoFID
60	Salmon	Steamed	Fish & Seafood	14 µg	UK CoFID
62	Edam cheese	Preparation not stated	Dairy & Eggs	13 µg	UK CoFID
62	Kippers	Boiled	Fish & Seafood	13 µg	UK CoFID
62	Mullet, Red	Grilled	Fish & Seafood	13 µg	UK CoFID
65	Danish blue cheese	Preparation not stated	Dairy & Eggs	12 µg	UK CoFID
66	Beef Fillet	Grilled	Meat & Poultry	11 µg	UK CoFID
66	Spreadable cheese	Preparation not stated	Dairy & Eggs	11 µg	UK CoFID
68	Poussin	Raw	Meat & Poultry	8 µg	UK CoFID
68	Trout	Baked	Fish & Seafood	8 µg	UK CoFID
70	Chicken Drumstick	Roasted	Meat & Poultry	7 µg	UK CoFID
70	Chicken Leg	Roasted	Meat & Poultry	7 µg	UK CoFID
70	Chicken Wing	Roasted	Meat & Poultry	7 µg	UK CoFID
70	Watercress	Raw	Vegetables	7 µg	UK CoFID
74	Chicken Breast	Grilled	Meat & Poultry	6 µg	UK CoFID
74	Lamb Breast	Roasted	Meat & Poultry	6 µg	UK CoFID
74	Lamb Chop	Fried	Meat & Poultry	6 µg	UK CoFID
74	Lamb Neck	Grilled	Meat & Poultry	6 µg	UK CoFID
74	Lamb Steak	Fried	Meat & Poultry	6 µg	UK CoFID
79	Courgettes	Raw	Vegetables	5 µg	UK CoFID
79	Lamb Mince	Stewed	Meat & Poultry	5 µg	UK CoFID
79	Rocket	Raw	Vegetables	5 µg	UK CoFID
82	Beans, broad	Boiled	Legumes	4 µg	UK CoFID
82	Quark cheese	Preparation not stated	Dairy & Eggs	4 µg	UK CoFID
82	Raspberries	Raw	Fruits	4 µg	UK CoFID
85	Cucumbers	Raw	Vegetables	3 µg	UK CoFID
85	Garlic	Raw	Vegetables	3 µg	UK CoFID
85	Nectarines	Raw	Fruits	3 µg	UK CoFID
85	Peaches	Raw	Fruits	3 µg	UK CoFID
85	Shallots	Raw	Vegetables	3 µg	UK CoFID
90	Almonds (UK record)	Preparation not stated	Nuts & Seeds	2 µg	UK CoFID
90	Broccoli	Raw	Vegetables	2 µg	UK CoFID
90	Broccoli, green	Raw	Vegetables	2 µg	UK CoFID
90	Cabbage	Raw	Vegetables	2 µg	UK CoFID
90	Cabbage, red	Raw	Vegetables	2 µg	UK CoFID
90	Cabbage, white	Raw	Vegetables	2 µg	UK CoFID
90	Edamame beans	Boiled	Legumes	2 µg	UK CoFID
90	Green beans	Raw	Vegetables	2 µg	UK CoFID
90	Kiwifruit (UK record)	Raw	Fruits	2 µg	UK CoFID
90	Leeks	Raw	Vegetables	2 µg	UK CoFID
90	Mushrooms, white	Raw	Vegetables	2 µg	UK CoFID
90	Onions	Raw	Vegetables	2 µg	UK CoFID
90	Ortaniques	Preparation not stated	Fruits	2 µg	UK CoFID
90	Pangasius	Baked	Fish & Seafood	2 µg	UK CoFID
90	Peas, raw (UK record)	Raw	Other	2 µg	UK CoFID
90	Spinach	Raw	Vegetables	2 µg	UK CoFID
90	Sweet potato	Boiled	Vegetables	2 µg	UK CoFID
90	Tomatoes, cherry	Raw	Vegetables	2 µg	UK CoFID
90	Tomatoes, grape and standard	Raw	Vegetables	2 µg	UK CoFID
109	Aubergine	Boiled	Vegetables	1 µg	UK CoFID
109	Blackberries	Raw	Fruits	1 µg	UK CoFID
109	Brussels sprouts	Raw	Vegetables	1 µg	UK CoFID
109	Cabbage, green	Raw	Vegetables	1 µg	UK CoFID
109	Cannellini beans	Canned	Legumes	1 µg	UK CoFID
109	Celery	Raw	Vegetables	1 µg	UK CoFID
109	Citrus fruit	Preparation not stated	Fruits	1 µg	UK CoFID
109	Coconuts	Raw	Nuts & Seeds	1 µg	UK CoFID
109	Kohl rabi	Raw	Vegetables	1 µg	UK CoFID
109	Lettuce, red leaf	Raw	Vegetables	1 µg	UK CoFID
109	Potatoes	Boiled	Vegetables	1 µg	UK CoFID
109	Radishes	Raw	Vegetables	1 µg	UK CoFID
109	Strawberries	Raw	Fruits	1 µg	UK CoFID
109	Yam	Boiled	Vegetables	1 µg	UK CoFID

Dried foods and spices (ranked separately)

Show 7 dried foods and spices

Rank among dried	Food	Preparation	Iodine per 100 g (µg)	Source
1	Salt	Preparation not stated	5,080 µg	USDA Foundation
2	Mushrooms, Chinese	Dried	18 µg	UK CoFID
3	Red kidney beans	Boiled	5 µg	UK CoFID
4	Pasta, white	Boiled	4 µg	UK CoFID
5	Lentils, red, split	Boiled	2 µg	UK CoFID
6	Soya beans	Boiled	2 µg	UK CoFID
7	Beans, chick peas, Kabuli	Boiled	1 µg	UK CoFID

Coverage and limitations

122 of 790 relevant foods have a iodine value; 668 are not ranked because the source has none.
All amounts are per 100 g of the food as described by the source record, in µg. Preparation is shown for every row and is never merged: the same food cooked differently is a separate record.
Ranks are positions in this dataset only. Food composition varies by variety, season and processing.
We do not show recommended intakes or health claims on this page. It is general information and not medical advice. Read more in About our data.

Questions about iodine in foods

Which food has the most iodine in this dataset?: Crab, brown meat has the highest iodine value in our ranking: 333 µg per 100 g (UK CoFID record 16-391#865). This is the highest among the 122 foods with a value, not a statement about every food in existence.
What do the numbers mean?: Each value is the amount of iodine in µg per 100 g of the food as described by the source record, for the preparation shown on that row. The unit is µg.
How complete is the data for iodine?: 122 of the 790 relevant foods in our data have a iodine value (15%). 668 have no usable value and are not ranked; a missing value is never treated as zero. Because fewer than half have a value this is a list of foods that have data, not a ranking of all foods.
Why are dried foods and spices listed separately?: Dried foods, powders and spices are measured in a concentrated form, so they would outrank fresh foods per 100 g. We rank 7 such foods separately (the highest is Salt at 5,080 µg).
Where do the values come from?: One source record is used per food, in a fixed order: USDA FoodData Central (Foundation Foods, then SR Legacy), then UK CoFID, then the Canadian Nutrient File. Values are never averaged. In this ranking: UK CoFID (115 foods), USDA Foundation (7 foods).

Foods with data for Iodine

Quick answer

Top foods by category

Full ranking: 122 foods by iodine per 100 g

Dried foods and spices (ranked separately)

Coverage and limitations

Questions about iodine in foods

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