Gaining an awareness of vegan sources of iodine can help ensure adequate intake of this essential nutrient for anyone following a plant-based diet. While animal products are traditional sources of iodine, vegans can still meet their requirements through a variety of plant-based foods.
Nutritious Vegan Sources of Iodine
Iodine is a trace element essential for the production of thyroid hormones, which regulate metabolism, growth, and development in humans and other vertebrates. Plant-based iodine sources range from seaweed and iodized salt to lesser-known options like asparagus and fortified plant-based products. Here’s a list of nutritious and tasty vegan sources of iodine:
1. Seaweed (Nori, Kelp, Wakame)
Seaweed is an excellent vegan source of iodine. Varieties such as nori, kelp, and wakame are rich in this vital nutrient. Including seaweed in a plant-based diet is a way to meet iodine requirements without the need for animal-derived products.
Drawbacks of Seaweed as an Iodine Source
While seaweed is a rich vegan source of iodine, it’s important to consume it in moderation. Excessive intake of certain types of seaweed may lead to excessive iodine intake. Additionally, seaweed can contain heavy metals and other contaminants, so sourcing it from reputable sources and consuming it in controlled amounts is essential.
Seaweed Iodine Content
According to the USDA National Nutrient Database, nori seaweed contains 2520 mcg of iodine per 100g.
2. Iodized Salt (Fortified With Iodine)
Iodized salt is a convenient and widely available vegan source of iodine. The process of iodization involves adding iodine to salt, contributing to adequate intake of this essential nutrient. Incorporating iodized salt into a vegan diet is a simple way to help prevent iodine deficiency.
Iodized Salt Iodine Content
According to the USDA National Nutrient Database, iodized table salt contains 5080 mcg of iodine per 100g.
3. Fortified Plant-Based Products
Plant-based products fortified with iodine include certain brands of plant-based milk, such as almond milk, soy milk, and coconut milk. Additionally, some brands of vegan yogurt, bread, and breakfast cereals are fortified with iodine. Checking product labels for “fortified with iodine” or “iodized salt” can help vegans ensure they’re getting an adequate intake of this essential nutrient.
4. Baked Potatoes (With Skin)
Baked potatoes can contribute to iodine intake in a vegan diet, albeit in smaller amounts compared to seaweed or iodized salt. While they are not as rich in iodine as other sources, baked potatoes still offer a variety of essential nutrients and can complement a balanced plant-based diet. To enhance iodine content, consider pairing baked potatoes with iodine-rich toppings like seaweed flakes or incorporating iodized salt during cooking.
Baked Potatoes Iodine Content
According to the USDA, FDA, and ODS-NIH Database for the Iodine Content of Common Foods, baked potatoes with skin contain 0.5 mcg of iodine per 100g.
5. Celery
While celery may not be a major source of iodine in a vegan diet, it can still contribute to overall intake. As part of a varied plant-based diet, including celery can add a modest dose of iodine along with other essential nutrients.
Celery Iodine Content
According to the USDA, FDA, and ODS-NIH Database for the Iodine Content of Common Foods, raw celery contains 1.7 mcg of iodine per 100g.
6. Kale
Kale can serve as a modest source of iodine in a vegan diet, providing a contribution to overall intake. Incorporating kale into meals can help diversify nutrient intake, including essential minerals like iodine.
Kale Iodine Content
According to the USDA, FDA, and ODS-NIH Database for the Iodine Content of Common Foods, fresh, pan-cooked kale contains 1.8 mcg of iodine per 100g.
7. Asparagus
Asparagus is a modest but valuable source of iodine in a vegan diet, providing a small yet beneficial contribution to overall intake. While not as iodine-rich as some other vegan sources of iodine, asparagus offers various nutritional benefits in addition to some iodine.
Asparagus Iodine Content
According to the USDA, FDA, and ODS-NIH Database for the Iodine Content of Common Foods, boiled asparagus contains 0.9 mcg of iodine per 100g.
8. Spinach
Spinach is another modest source of iodine in a vegan diet, contributing to overall intake. In addition to containing some iodine, spinach offers other nutritional benefits such as vitamins, minerals, and antioxidants. Incorporating spinach into meals can help diversify iodine intake within a balanced plant-based diet.
Spinach Iodine Content
According to the USDA, FDA, and ODS-NIH Database for the Iodine Content of Common Foods, boiled spinach contains 3.9 mcg of iodine per 100g.
9. Pineapple
Pineapple is another food that provides a modest amount of iodine. It also offers additional nutrients such as vitamin C and antioxidants. Enjoying pineapple as part of fruit salads, smoothies, or as a refreshing snack can complement a balanced vegan diet and contribute to overall iodine intake.
Pineapple Iodine Content
According to the USDA, FDA, and ODS-NIH Database for the Iodine Content of Common Foods, raw pineapple contains 0.3 mcg of iodine per 100g
10. Broccoli
While not at the top of the list of iodine-rich vegan foods, broccoli offers various vitamins, minerals, and antioxidants in addition to some iodine. Incorporating broccoli into meals can help diversify iodine intake within a balanced plant-based diet.
Broccoli Iodine Content
According to the USDA, FDA, and ODS-NIH Database for the Iodine Content of Common Foods, fresh, boiled broccoli contains 0.5 mcg of iodine per 100g
11. Sweet Potatoes
Sweet potatoes offer a modest supply of iodine in a vegan diet, providing a small yet valuable contribution to overall intake. Including sweet potatoes in meals can help vary iodine consumption and promote overall nutrition within a well-rounded vegan eating plan.
Sweet Potatoes Iodine Content
According to the USDA, FDA, and ODS-NIH Database for the Iodine Content of Common Foods, baked, peeled sweet potatoes contain 1.5 mcg of iodine per 100g.
12. Cucumbers
Cucumbers are another modest source of iodine, contributing to overall intake. They also offer hydration and additional vitamins and minerals. Including cucumbers in salads, sandwiches, or as a refreshing snack can help diversify iodine intake within a balanced vegan diet.
Cucumbers Iodine Content
According to the USDA, FDA, and ODS-NIH Database for the Iodine Content of Common Foods, raw, peeled cucumber contains 0.5 mcg of iodine per 100g.
Vegan Recipes Containing Iodine
1. Vegan Spinach Artichoke Dip
This luscious spinach dip contributes to overall iodine intake, especially if you use iodized salt. Vegan Spinach Artichoke Dip Recipe
2. Roasted Asparagus
This simple roasted asparagus is quick and easy to prepare. Roasted Asparagus Recipe
3. Vegan Hasselback Sweet Potatoes
These plant-based hasselback sweet potatoes are a delicious and nutrient-rich side dish. Vegan Hasselback Sweet Potatoes Recipe
Wrapping Up: Vegan Iodine Sources
While vegan diets can be rich in many nutrients, ensuring an adequate intake of iodine is important. By incorporating some of these vegan sources of iodine such as seaweed (in moderation to avoid excess iodine intake), iodized salt, and fortified plant-based foods into their diet, vegans can easily meet their iodine needs.
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