RDIs and Food Sources – Iodine

Good dietary sources of iodine include:

• Seaweed such as kelp, nori, kombu, and wakame

• Seafood

• Eggs

• Milk and dairy products

• Iodised salt

• Bread fortified with iodine

New Zealand soils naturally contain low levels of iodine, so many locally grown foods are also low in iodine. For this reason, most bread produced in New Zealand is fortified with iodine, except for organic and salt-free varieties and some bread mixes. Iodine has also been added to table salt since 1924, although some sea salts and rock salts sold in New Zealand are not iodised. Always check labels to confirm whether bread or salt contains added iodine.

While salt intake should still be limited, especially for people with high blood pressure, choosing iodised salt when cooking can help maintain adequate iodine intake.

Iodine supplements should only be taken under medical advice. Kelp supplements are generally not recommended because they may contain inconsistent levels of iodine and traces of heavy metals. However, eating kelp as part of a balanced diet is considered safe and healthy.