Iodine Intake Calculator
Written by Thierno Sadou Diallo, formula verified per our methodology • Last checked on 9/8/2026
The percentage of recommended iodine intake is calculated with (iodine consumed ÷ 150) × 100, the reference value being set at 150 µg per day for an adult. With 100 µg consumed, the recommended intake is reached at about 67%.
Explanation
Iodine is a trace element essential to the production of thyroid hormones, which regulate metabolism, growth, and nervous system development. Unlike iron or zinc, the reference intake set by ANSES does not vary by sex for a general adult: it is set at 150 µg per day, a benchmark that rises to 200 µg per day during pregnancy and breastfeeding (a period not covered by this calculator), due to the increased needs of the fetus or infant. The best dietary sources of iodine are fish and seafood, seaweed (particularly rich, sometimes to the point of far exceeding daily needs in a single serving), dairy products, and iodized salt, a public health measure introduced in many countries to prevent iodine deficiency at the population level. Prolonged iodine deficiency can cause a goiter (swelling of the thyroid) and, in pregnant women, can seriously affect the fetus's neurological development — which is why this intake remains particularly monitored during pregnancy. Conversely, chronic excess iodine (beyond the safety limit of 600 µg per day set by ANSES) can also disrupt thyroid function, notably through excessive supplementation with seaweed or dietary supplements.
Example: 100 µg of iodine consumed
Inputs
Iodine consumed: 100 µg. Reference intake: 150 µg/day.
Calculation
Percentage of target = (100 ÷ 150) × 100 ≈ 66.7%.
Result
This intake covers about 67% of the recommended iodine intake.
Frequently asked questions
Why doesn't the iodine reference value depend on sex, unlike iron or zinc?
Because iodine needs are mainly determined by thyroid activity, which does not vary markedly between adult men and women, unlike iron (partly linked to menstrual losses) or zinc (linked to average muscle mass). The reference value therefore remains the same for both sexes in the general adult population.
Does table salt automatically provide iodine?
Only salt specifically labeled 'iodized' contains added iodine; ordinary table salt does not naturally contain a significant amount. Checking the label remains the only reliable way to know whether the salt used actually contributes to iodine intake.
Is seaweed always a good source of iodine?
Seaweed is among the foods richest in iodine, but its content varies enormously by species and can, for some (kombu in particular), far exceed the recommended daily intake in a single serving. Regular, substantial consumption of very iodine-rich seaweed can therefore, contrary to a deficiency, promote an excess — moderation and variety remain advisable.