Iodine
Iodine comes almost exclusively from seafood in our database: raw mussels supply 140 µg per 100 grams, raw cod 110 µg and oysters 109 µg. On the European list of reference intakes this stands at 150 µg per day (EU NRV). In the Netherlands, however, most daily intake arrives through bread made with iodised bakery salt.
What the regulation permits about iodine
Regulation (EU) No 432/2012 holds, among others: "iodine contributes to the normal production of thyroid hormones and normal thyroid function", "iodine contributes to normal cognitive function" and "iodine contributes to normal energy-yielding metabolism". The thyroid wording is the core of this mineral. Whatever gets claimed about metabolic rate, weight loss or energy levels around thyroid and iodine belongs with a doctor and not with a coach.
Five sources from the sea
Per 100 grams: raw mussels 140 µg, raw cod 110 µg, oysters 109 µg, anchovies in oil 50 µg and mackerel 45 µg. The cod value also covers haddock and most white fish products, which carry the same content in our database. Outside fish and shellfish the list is short, and that is precisely why Dutch nutrition policy built a second route. Beyond the sea the database records smaller but daily contributions: one large egg sits at 25 µg per piece, Gouda at 25 µg per 100 grams and low-fat quark at 20 µg.
Why bread plays the quiet lead here
In the Netherlands iodine may be added to bakery salt, and it is on a large scale. Ordinary bread therefore supplies a large share of daily intake without anyone having to do anything about it. Cut bread largely out — in a low-carbohydrate approach, for instance — and that quiet contribution disappears in one move. It is one of the few places where we hold a popular diet explicitly up to the light.
Whose intake deserves attention
Two patterns stand out: low-carbohydrate eating without fish, and fully plant-based eating without seaweed or iodised salt. Beyond that, not every speciality salt — coarse sea salt, pink salt, Celtic salt — uses iodised bakery salt as its base, so switching to one quietly changes the sum. If you suspect something is at play, that conversation belongs with your GP, with a measurement attached.
How we solve this in the weekly plan
We sell no supplements and prescribe no dose. Our practical intervention is the same as for vitamin D and omega-3: fix two servings of fish a week into the weekly menu. That is one agreement touching three nutrients at once, and it survives a week with four evening appointments — which for our audience is usually the real criterion rather than any theoretical optimum.
How we compile this list
We sort every row in the DCRAFT food database on the measured value per 100 grams and take the top of that list. Rows recorded per piece, per slice or per portion do not count, because a value per piece cannot be compared with a value per 100 grams. Products listed under a brand name are left out: their composition changes outside our control, and a ranking resting on it ages without us noticing. Where several products carry precisely the same value, it comes from one shared row in our source data and we name one product from that group. We set this rule out here because a ranking without a visible selection rule is an opinion rather than a measurement.
Frequently asked questions
Which foods contain the most iodine?
Raw mussels lead at 140 µg per 100 grams, with raw cod at 110 µg and oysters at 109 µg.
How much iodine per day?
The reference value from the EU NRV is 150 µg per day. One serving of white fish already supplies a large share of it.
Does bread supply iodine?
In the Netherlands bakery salt may be iodised and widely is. Ordinary bread therefore delivers a considerable part of daily intake.
Does speciality salt change iodine intake?
Coarse sea salt, pink salt and similar products are not iodised by default. Switching to one changes intake without it being noticeable.
Sources
- DCRAFT food database — KILLER COACH ENGINE V2.3 workbook (accessed 26 August 2026)
- EU NRV — Regulation (EU) No 1169/2011, Annex XIII (accessed 26 August 2026)
- Regulation (EU) No 432/2012 (accessed 26 August 2026)
Please note: This is general information about nutrition, not medical advice. If you have symptoms or suspect a deficiency, discuss it with your doctor. We do not sell supplements and have no commercial interest in any brand.
Last updated: .
Written by Dennis, founder of Dcraft Of Fitness.