Skip to Content

10 Vegetables High In Iodine (Research)

Iodine is a vital mineral that ensures good thyroid function and regulates the production of various hormones. 

Because of that, it’s important to get enough of it from your diet. While iodine deficiencies are rare, they still do happen. It’s important to eat iodine-rich foods as often as possible. 

Most foods containing iodine include seafood and fish, which can be a problem for those of us following vegetarian or vegan diets. 

Luckily, there are plenty of vegetables that can provide you with a decent amount of iodine.

Are vegetables high in iodine?

Iodine-rich veggies include mostly cruciferous vegetables, which include broccoli, cauliflower, cabbage, and brussels sprouts. So, eating these veggies can help you load up on iodine without consuming meat, fish, or any seafood. 

Unfortunately, these vegetables are much lower in iodine than seafood and some other foods. So, make sure to make them a regular part of your diet to get as much iodine as possible.

10 Vegetables High In Iodine

1. Cabbage

Cabbage is one of the vegetables that contain quite a lot of iodine as compared to other vegetables. 

Aside from iodine, cabbage also contains a lot of vitamin C, vitamin K, and manganese. Because of that, eating cabbage can help boost your immune system, contribute to the creation of blood clotting factors, and form connective tissues. 

So, adding cabbage to your diet is a wonderful and straightforward idea, as it goes with almost all meals and dishes.

2. Broccoli

Broccoli is very low in calories

Depending on how you prepare it, broccoli usually contains around 3 micrograms of iodine in a single serving. It’s also a great source of vitamins A, C, and K, as well as phosphorus, potassium, and manganese. 

What’s more, eating broccoli may help prevent various health conditions, such as heart disease, cancer, and hormonal issues. 

Broccoli also contains various plant compounds that have anti-inflammatory and antioxidant properties, which reduce your risk of serious health issues.

3. Cauliflower

Cauliflower nutrition
Cauliflower nutrition facts

Cauliflower contains almost the same amount of iodine as broccoli. Thanks to the vitamin C this veggie contains, eating it can also boost your immune system, prevent diseases, and protect you from bacteria and viruses. 

In addition, broccoli contains a good amount of iron and protein for the calories it contains, which can help you load up on these nutrients without taking in any unnecessary calories.

4. Brussels sprouts

Brussel sprouts contain a decent amount of iodine as well. They’re also rich in vitamins and minerals, such as vitamin K, folate, manganese, and potassium. 

Brussel sprouts are easy to add to any diet, regardless of what dietary plan you follow. What’s more, this veggie is rich in antioxidants that help flush out harmful free radicals from your body. 

This prevents various health conditions, such as heart disease, diabetes, and cancer.

5. Spinach

Spinach contains very few calories, but it’s loaded with nutrients

Spinach is a great source of iodine, providing you with a couple of micrograms of this mineral in a single serving. 

Spinach is also incredibly nutritious and rich in various vitamins and minerals, including vitamin A, vitamin K, folate, iron, potassium, and many more. 

What’s more, spinach contains lots of powerful antioxidants that help prevent various health issues like diabetes or heart disease. 

Because of that, adding spinach to your diet – both cooked and raw – can be incredibly beneficial for you.

6. Fennel

Another veggie high in iodine is fennel. It also contains potassium, vitamin C, and folate. 

Fennel is also high in fiber, which means that eating it can help you prevent heartburn and curb your appetite. 

Because of that, fiber is an important nutrient for people trying to lose weight, as it prevents overeating. 

Fennel also contains a lot of potassium, which lowers your risk of high blood pressure and strokes.

7. Baked potatoes

One medium-baked potato can provide you with almost 40% of your daily need for iodine. 

Baking instead of boiling potatoes helps preserve as much iodine as possible, so you’re getting the most out of your food. 

In addition, baked potatoes contain a lot of fiber, which contributes to the feeling of fullness after eating. 

These starchy vegetables also provide you with vitamin C, vitamin B6, potassium, and iron, which are all essential to prevent health issues and various diseases.

8. Watercress

Incredibly low in calories, watercress also packs a great dose of iodine. It’s also an excellent source of vitamins A, C, and K, as well as calcium. 

Watercress also contains powerful antioxidant and anti-inflammatory plant compounds that prevent chronic inflammation in your body. 

These also flush out free radicals from your body, reducing your risk of cancer, heart disease, and diabetes. 

Because of that, adding watercress to your diet is beneficial for your overall health.

9. Kale

Is Kale High in Potassium?

Considered a superfood on its own, it’s no surprise that kale also contains a decent amount of iodine. 

Kale is one of the most nutritious leafy greens in the world and can be consumed both cooked and raw. 

It’s a great source of fiber and various minerals and vitamins, helping you up your intake of various essential micronutrients. 

What’s more, experts believe that eating kale can improve your eyesight and protect your eyes from age-related damage as well.

10. Turnips

Turnips also contain iodine, which means that eating them can help you load up on this mineral. 

Turnips are a delicious veggie that can be served cooked as well as raw, and they also come in many varieties. 

They’re high in fiber, vitamin C, and potassium, making them very nutritionally balanced. In addition, eating turnips can help boost your immune system and lower your blood pressure, as well as maintain a good electrolyte balance in your body. 

So, there are no downsides to eating this veggie.

Conclusion

While seafood and fish are the richest in iodine, there are some nutritious vegetables that provide you with some of this mineral. 

These are great choices for people who follow a plant-based diet or those who wish to consume less meat but still get enough iodine. 

What’s more, these veggies are rich in various minerals and vitamins, further contributing to your good health.

Sources: PUBMED, NIH, USDA