Products, sources of iodine

The daily requirement of iodine for adults is 150 micrograms (mikrogrammov!) per day. Some preiod life, this need may increase since the daily requirement of iodine during pregnancy and lactation is 180 - 250 mg / day.
Requirement of iodine in the body meets mainly through plant products. In the day, the average person receives from plant foods - 70-75 mg, with an animal - 35-40 mg, 5 mg of water.

Product	The iodine content in microgram per 100 grams of product
Cod-liver	370
Haddock	245
Freshwater fish (raw)	243
Pollock	200
Salmon	200
Flounder	190
Fresh shrimp	190
Grouper	145
Smoked mackerel	145
Cod	130
Boiled shrimp	110
Fresh mackerel	100
Fresh herring	92
Salted herring	77
Freshwater fish (cooked)	74
Raw oysters	60
Feld salad	60
Ham sausage	54
Smoked fish fillets	43
Bread (special)	up to 31
Frozen fish fillets	27
Atlantic Sardines in Oil	27
Oat	20
Mushrooms	18
Cream cheese (additives)	to 18
Eggs (1 piece, approx 50 g)	to 18
Pork	16.7
Whole milk	to 19
Skimmed milk	to 17
Low-fat milk	to 15
Butter	9
Greens (in general)	to 15
Broccoli	15
Beans	12.5
Spinach	12
Beef	11.5
Shrimp fried	11
Dairy produce	to 11
Hard cheese (Edam)	11
Peas	10.5
Wheat flour	to 10
Ordinary bread	9
Rye	8.3
Vegetables (general)	to 10
beet	6.8
carrots	6.5
cabbage	6.5
potatoes	5.8
buckwheat	3.5
fruit	2
Sausages	2
Meat in the middle	3
Plain bagel	2

Good supplier of iodine may be iodine and iodine-bromine mineral water. The iodine content in them is usually indicated on the label. In some waters, such as therapeutic mineral water "Vinsentka" (Czech Republic), the iodine content can reach 650 mkg/100 ml.
The iodine content of vegetables, fruits and grains is highly dependent on where they are grown. The iodine content in meat and milk (as well as in the egg), depends also on the fields on which or how food breastfed animals.
Fish grown in farms, and reared special food will be different on the iodine content of the wild species.