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Is Salmon High In Iodine? (3-Minute Read)

Eating enough foods high in iodine is very important for good health. This mineral ensures proper thyroid function and regulates the production of several hormones. 

Because of that, iodine deficiencies can be serious.

Luckily, there are many foods that provide you with a great dose of iodine. Generally, if you follow a balanced diet, you’re getting enough iodine. 

But if you’re looking to up your intake, there are some foods you can try adding to your diet. For example, seafood and fish like salmon. So, is salmon high in iodine?

Is salmon high in iodine?

Salmon is a great source of iodine, like most other types of fish. So, making it a regular part of your diet and consuming it in moderation can help ensure the health of your thyroid.

What’s more, salmon is very nutritionally balanced, which makes it a great fish for overall good health. It’s high in omega-3 fatty acids and various vitamins and minerals that help keep you healthy. 

So, if you’re following a diet that allows fish, you should eat salmon as often as you can.

Is Salmon High In Iodine?
Is Salmon High In Iodine?

How much iodine is in salmon?

A single salmon fillet can provide you with as much as 21% of your daily need for iodine

While there are some other fish kinds and other seafood higher in this mineral, it’s still a great dose considering the calories and other nutrients.

Canned salmon is also rich in iodine but contains slightly less than its fresh counterpart.

The best way to prepare salmon to ensure that you’re not losing any iodine and other nutrients is to use dry heat. 

This cooking method preserves the minerals and ensures the best absorption possible.

Frying salmon may not only remove some minerals but also adds unnecessary calories. So, since salmon is already high in fat, try not frying it and using other cooking methods instead.

Can you take in too much iodine from salmon?

Since a single fillet of salmon contains only about 20% of iodine you need per day, there’s a very low risk of taking in too much of this mineral from eating salmon.

Even if you were to eat salmon each day, you would still most likely not exceed your daily limit for iodine. 

This is because salmon is high in protein and fat, which are two nutrients that fill you up and help you stay full for longer.

Because of that, before you would reach dangerous iodine levels, you’d already be full and satisfied after eating. So, don’t worry about overdoing it on this mineral by just eating salmon.

Can you take in too much iodine from salmon?
Can you take in too much iodine from salmon?

Is wild salmon higher in iodine than farmed salmon?

Generally, most wild fish tend to have a higher concentration of iodine than farmed fish, and the same goes for salmon.

This is because of what the fish eat in the wild as compared to farmed fish, as well as other factors that influence the iodine content. 

So, eating wild salmon can help you get much more iodine than farmed salmon, but it’s also less widely available.

At the end of the day, if you eat a balanced diet, you don’t have to look for wild salmon to ensure you’re consuming enough iodine. You will get enough from other foods, not just salmon.

Is salmon good for you?

Salmon is very healthy for several reasons. Firstly, just half a fillet provides you with 79% of your daily recommended need for protein, which is an excellent amount.

Protein is fuel for your muscles, and it also prevents lean muscle mass loss when working out. 

Getting enough protein from your diet can also contribute to weight loss, as it helps you feel fuller after eating, preventing overeating and curbing your appetite.

Is salmon good for you?
Is salmon good for you?

A lot of calories in salmon come from healthy fats, including omega-3 fatty acids. This type of fat has lots of benefits, such as decreased inflammation, lower blood pressure, lower reduced risk of cancer, and improved blood flow in your arteries.

Salmon is one of the best sources of omega-3 fatty acids, as only two servings of salmon per week help fill up your weekly need for this type of healthy fat.

Salmon is a great way to load up on all B vitamins. A single serving packs a lot of thiamin, niacin, vitamin B6, and vitamin B12. 

These vitamins are involved in various processes in your body, like turning carbs into energy and DNA repair and creation.

All B vitamins also work together to keep your nervous system and brain healthy, preventing various cognitive issues. 

Unfortunately, a lot of people don’t get enough of these nutrients. So, eating salmon can help in solving that problem.

The most abundant mineral in salmon is selenium. Its main goal is to act like a powerful antioxidant that prevents oxidative damage to your cells. 

This reduces your risk of cancer, diabetes, and heart disease, improving your overall health and wellbeing.

What’s more, selenium is important for thyroid health, just like iodine is. So, eating salmon is even better for your thyroid and hormone production.

Salmon is very healthy
Salmon is very healthy

Eating salmon can also provide you with astaxanthin, a compound linked with various health benefits. For example, it helps reduce ‘bad’ cholesterol levels while increasing the levels of the ‘good’ kind.

This prevents inflammation and plaque buildup in your arteries, which are risk factors for heart attacks, strokes, and coronary heart disease. 

Because of that, eating salmon is beneficial for the health of your heart.


Just like all types of fish, salmon is a good source of iodine. It provides you with a decent dose – not too much and not too little. 

So, you can safely enjoy this food without worrying about taking in too much of this mineral.

Salmon is a good source of iodine
Salmon is a good source of iodine

In addition to its iodine content, salmon is a great source of several nutrients like protein, healthy fats, and many vitamins and minerals. All of these help keep you healthy and prevent health issues. 

So, eating salmon from time to time is a great idea for your health.

Sources: Nutrition Data, Food Standards, MDPI Journal, National Library of Medicine, and PMC