Vegetarian Sources of Iodine: Don't Forget Seaweed and Nori

Why Iodine Gets Overlooked

Iodine is found mainly in seafood and iodized salt. If a strict vegetarian is also using non-iodized salt, their iodine intake can end up noticeably too low — something that doesn't come up as often in nutrition education as it probably should, but is genuinely worth paying attention to.

Vegetarian Sources of Iodine

• Seaweed, such as nori and kelp: relatively high in iodine, though levels vary a lot between products, so it shouldn't be relied on as a precisely measurable source
• Iodized salt: consistently using iodized salt in everyday cooking is the simplest, most reliable method
• Iodine-fortified plant milks: some brands add extra iodine

A Word of Caution

Iodine content in seaweed can vary widely, and eating too much seaweed can actually push iodine intake too high — nori and kelp are fine in moderate, regular amounts, but don't need to be eaten in large quantities every day.

Advice for Beginners

Cook with iodized salt consistently and eat seaweed once or twice a week, and that will cover most people's iodine needs without any extra supplements. If your household is already used to non-iodized salt — say, for other health reasons — it's worth making up for it with seaweed or iodine-fortified plant milk, so you're not missing both major sources at once and running a long-term deficit. If you have a thyroid condition, iodine intake needs extra care, so it's best to adjust your specific intake under a doctor's guidance.