Nutrient table

Foods high in iodine

Per usual portion, haddock raw, grey mullet fried without fat (pan) and common mussel raw supply the most iodine. Among plant foods, sushi nori (toasted) and buttom mushroom dried lead. The tables rank 2,252 basic foods from the German Food Code and Nutrient Data Base (BLS 4.0) – per portion, per 100 g and by nutrient density.

For adults aged 25 to 51, the German Nutrition Society (DGE) gives 150 µg a day.

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Good to know

Sea fish and seafood are the main natural sources. Iodised salt is not part of the values for unprocessed foods – cooking with it, or eating bread and cheese made with it, adds iodine these tables do not show.

Top 20 per portion

What a usual portion supplies – the ranking that matters day to day.

# Food Portion per portion (µg) % reference per 100 g (µg)
1 Haddock rawDeep-sea fish 150 g 480 320% 320
2 Grey mullet fried without fat (pan)Fresh-water fish 150 g 464 309% 309
3 Common mussel rawMollusks 300 g 462 308% 154
4 Cod grilledDeep-sea fish 150 g 438 292% 292
5 Cod liver fried without fat (pan)Animal oils 75 g 316 211% 422
6 Fish salted, driedDeep-sea fish 60 g 282 188% 470
7 Softshell clam rawMollusks 200 g 240 160% 120
8 Whiting rawDeep-sea fish 150 g 220 147% 147
9 Shellfish (frutti di mare) fried without fat (pan)Deep-sea fish 180 g 196 131% 109
10 Lobster deep-frozen, fried without fat (pan)Crustaceans 150 g 183 122% 122
11 Crayfish deep-frozen, fried without fat (pan)Crustaceans 150 g 165 110% 110
12 Spiny lobster/rock lobster/crawfish, deep-frozen, grilledShellfish 120 g 154 103% 128
13 Fried herring canned, drainedDeep-sea fish 150 g 150 100% 100
14 Saithe/pollack, deep-frozen, fried without fat (oven)Deep-sea fish 150 g 144 96.0% 96.0
15 Stockfish (cod unsalted, dried)Deep-sea fish 60 g 138 92.0% 230
16 Common shrimp deep-frozen, grilledCrustaceans 100 g 128 86.0% 128
17 European smelt fried without fat (pan)Fresh-water fish 120 g 113 75.0% 94.0
18 Alaska pollock fried without fat (oven)Deep-sea fish 120 g 106 70.0% 88.0
19 Sardine grilledDeep-sea fish 100 g 103 69.0% 103
20 Venus clam rawMollusks 150 g 87.0 58.0% 58.0

Top 20 per 100 g

The content of the food itself, however much of it you eat. Foods eaten in portions under 10.0 g are listed further down under herbs and spices.

# Food per 100 g (µg) Portion per portion (µg)
1 Fish salted, driedDeep-sea fish 470 60 g 282
2 Cod liver fried without fat (pan)Animal oils 422 75 g 316
3 Haddock grilledDeep-sea fish 390 120 g 468
4 Grey mullet fried without fat (pan)Fresh-water fish 309 150 g 464
5 Cod grilledDeep-sea fish 292 150 g 438
6 Cod roe saltedDeep-sea fish 241 30 g 72.3
7 Stockfish (cod unsalted, dried)Deep-sea fish 230 60 g 138
8 Whiting fried without fat (pan)Deep-sea fish 175 120 g 210
9 Common mussel deep-frozen, fried without fat (pan)Mollusks 164 150 g 246
10 Lobster deep-frozen, grilledCrustaceans 142 120 g 170
11 Caviar (sturgeon)Deep-sea fish 140 30 g 42.0
12 Spiny lobster/rock lobster/crawfish, deep-frozen, grilledShellfish 128 120 g 154
13 Common shrimp deep-frozen, grilledCrustaceans 128 100 g 128
14 Softshell clam rawMollusks 120 200 g 240
15 Crayfish saltedCrustaceans 114 100 g 114
16 Chicken egg yolk, bakedEggs 113 20 g 22.6
17 Shellfish (frutti di mare) fried without fat (pan)Deep-sea fish 109 180 g 196
18 Sardine grilledDeep-sea fish 103 100 g 103
19 Fried herring canned, drainedDeep-sea fish 100 150 g 150
20 Saithe/pollack, deep-frozen, fried without fat (oven)Deep-sea fish 96.0 150 g 144

Plant foods high in iodine

Vegan foods, ranked per portion.

# Food Portion per portion (µg) % reference per 100 g (µg)
1 Sushi nori (toasted)Vegetables 3 g 83.2 56.0% 2,775
2 Buttom mushroom dried, boiledMushrooms 80 g 24.2 16.0% 30.3
3 Asparagus deep-frozen, fried without fat (pan)Vegetables 150 g 21.0 14.0% 14.0
4 Brown-yellow boletus (slippery jack) dried, boiledMushrooms 120 g 16.8 11.0% 14.0
5 Saffron milk cap (red pine mushroom) fried without fat (pan)Mushrooms 120 g 12.7 8.0% 10.6
6 Turnip stewedVegetables 180 g 12.6 8.0% 7.0
7 Sugar pea boiledVegetables 150 g 11.4 8.0% 7.6
8 Soya bean matureVegetables 180 g 11.3 8.0% 6.3
9 Dark honey mushroom stewedMushrooms 120 g 10.9 7.0% 9.1
10 Raspberry driedFruit 35 g 10.8 7.0% 30.8
11 Curly kale deep-frozen, fried without fat (pan)Vegetables 150 g 10.5 7.0% 7.0
12 Chard/leaf beet, braised without fatVegetables 150 g 10.5 7.0% 7.0

Highest nutrient density

Iodine per 100 kcal: for plenty of it at little energy. Only foods with at least 20.0 kcal per 100 g.

# Food per 100 kcal (µg) per 100 g (µg)
1 Haddock stewedDeep-sea fish 462 328
2 Cod deep-frozen, poachedDeep-sea fish 332 219
3 Common mussel rawMollusks 257 154
4 Fish salted, driedDeep-sea fish 254 470
5 Grey mullet stewedFresh-water fish 253 248
6 Softshell clam rawMollusks 222 120
7 Cod roe saltedDeep-sea fish 191 241
8 Whiting stewedDeep-sea fish 182 140
9 Crayfish saltedCrustaceans 156 114
10 Shellfish (frutti di mare) rawDeep-sea fish 133 96.0
11 Lobster rawCrustaceans 123 100
12 Alaska pollock stewedDeep-sea fish 120 61.0

By food group

Vegetables and potatoes high in iodine

Food Portion per portion (µg) % reference
Sushi nori (toasted)Vegetables 3 g 83.2 56.0%
Asparagus deep-frozen, fried without fat (pan)Vegetables 150 g 21.0 14.0%
Turnip stewedVegetables 180 g 12.6 8.0%
Sugar pea boiledVegetables 150 g 11.4 8.0%
Soya bean matureVegetables 180 g 11.3 8.0%
Curly kale deep-frozen, fried without fat (pan)Vegetables 150 g 10.5 7.0%
Chard/leaf beet, braised without fatVegetables 150 g 10.5 7.0%
Red cabbage fried without fat (pan)Vegetables 180 g 9.2 6.0%

Mushrooms high in iodine

Food Portion per portion (µg) % reference
Buttom mushroom dried, boiledMushrooms 80 g 24.2 16.0%
Brown-yellow boletus (slippery jack) dried, boiledMushrooms 120 g 16.8 11.0%
Saffron milk cap (red pine mushroom) fried without fat (pan)Mushrooms 120 g 12.7 8.0%
Dark honey mushroom stewedMushrooms 120 g 10.9 7.0%
Porcini mushroom dried, boiledMushrooms 100 g 10.2 7.0%
Brown birch bolete fried without fat (pan)Mushrooms 120 g 6.6 4.0%
Mixed mushrooms dried, boiledMushrooms 120 g 6.4 4.0%
Orange birch bolete fried without fat (pan)Mushrooms 100 g 5.5 4.0%

Oils and fats high in iodine

Food Portion per portion (µg) % reference
Cod liver fried without fat (pan)Animal oils 75 g 316 211%
Cod-liver oilAnimal oils 5 g 20.0 13.0%
Best quality butterButter 15 g 3.5 2.0%

Grains, bread and pasta high in iodine

Food Portion per portion (µg) % reference
White bread dumplings rawPasta 200 g 34.0 23.0%
Semolina dumplings driedPasta 40 g 21.6 14.0%
Potato noodles (Schupfnudeln) boiled, bakedPasta 200 g 14.0 9.0%
Egg pasta gluten-free, rawPasta 80 g 12.8 9.0%
Fresh egg pasta rawPasta 100 g 11.0 7.0%
Finger-shaped pasta Swabian style, rawPasta 180 g 10.8 7.0%
Quinoa white, boiledCereals and grain (excluding rice) 170 g 8.3 6.0%
Wheat whole grain, boiled, fried without fat (pan)Cereals and grain (excluding rice) 180 g 7.4 5.0%

Dairy, cheese and eggs high in iodine

Food Portion per portion (µg) % reference
Goose egg rawEggs 160 g 69.6 46.0%
Brine cheese made from cow's milk, min. 45 % fat in dry matterCheese 60 g 48.6 32.0%
Feta min. 45 % fat in dry matterCheese 50 g 39.0 26.0%
Halloumi cheeseCheese 80 g 37.6 25.0%
Duck egg rawEggs 80 g 34.8 23.0%
Quark < 10 % fat in dry matterCheese 200 g 34.0 23.0%
Whole milk, fresh, 3.5 % fat, pasteurisedMilk 240 g 33.6 22.0%
Turkey egg boiledEggs 80 g 33.0 22.0%

Fish and seafood high in iodine

Food Portion per portion (µg) % reference
Haddock rawDeep-sea fish 150 g 480 320%
Grey mullet fried without fat (pan)Fresh-water fish 150 g 464 309%
Common mussel rawMollusks 300 g 462 308%
Cod grilledDeep-sea fish 150 g 438 292%
Fish salted, driedDeep-sea fish 60 g 282 188%
Softshell clam rawMollusks 200 g 240 160%
Whiting rawDeep-sea fish 150 g 220 147%
Shellfish (frutti di mare) fried without fat (pan)Deep-sea fish 180 g 196 131%

Meat and sausages high in iodine

Food Portion per portion (µg) % reference
Pork loin chop raw cured, smoked, grilledOther meat products 150 g 70.5 47.0%
Bavarian white sausageSausages 140 g 35.4 24.0%
Teewurst sausage finely/coarsely minced/Rügenwalder style, spreadableSausages 40 g 17.1 11.0%
Beef liver mince, rawRed meat (excluding variety meats) 120 g 16.8 11.0%
SalamiSausages 40 g 15.6 10.0%
Sheep foreshank, medium fat, deep-frozen grilledLamb 350 g 14.0 9.0%
Turkey breast cold cuts, cooked cured, smokedOther meat products 100 g 11.0 7.0%
Pork ham, cooked curedOther meat products 50 g 10.7 7.0%

Offal high in iodine

Food Portion per portion (µg) % reference
Beef liver, rawVariety meats/giblets 150 g 21.0 14.0%
Pork liver, rawVariety meats/giblets 120 g 16.8 11.0%
Sheep liver, rawVariety meats/giblets 120 g 4.8 3.0%
Mutton liver, rawVariety meats/giblets 120 g 4.0 3.0%

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Where the numbers come from

All values come from the German Food Code and Nutrient Data Base (BLS 4.0) of the Max Rubner Institute. Each table lists a food once, in the preparation that ranks highest. Portion sizes are typical portions NutriSpy set per food. Data as of 2026-09-24.

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These tables describe the nutrient content of foods. They are not dietary advice and do not replace seeing a doctor.

Data source: Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0 · Licence: CC BY 4.0 · Selection, rounding and values per portion: NutriSpy