Seaweed is a good source of antioxidants, vitamins and minerals. It’s also low in calories. Seaweed is one of the best natural sources of iodine. However, the amount can vary significantly based on seaweed type, the region in which it grew and its preparation.
Three popular seaweed varieties include kombu kelp, wakame and nori UFABET
Kombu Kelp
Kombu kelp is a brown seaweed sold dried or as a fine powder. It is often used to make a Japanese soup stock called dashi.
In a study that surveyed samples from various Asian countries for their iodine content, it was found that kombu kelp contains, by far. The highest amount of iodine compared to other species.
Kombu kelp can contain up to 2,984 mcg of iodine per seaweed sheet (1 gram). This provides almost 2,000% of the recommended daily intake.
Excess iodine consumption is well-tolerated in the majority of people but could result in thyroid dysfunction for those who are susceptible.
Wakame
Wakame is another type of brown seaweed that is slightly sweet in flavor. It is commonly used to make miso soup.
The amount of iodine in wakame depends on where it is grown. Wakame from Asia has higher amounts of iodine than wakame from Australia and New Zealand.
One study found that the average amount of iodine in wakame from various parts of the world was 66 mcg per gram. Or 44% of the daily recommended intake.
Nori
Nori is a type of red seaweed. Unlike brown seaweeds, it has a much lower content of iodine.
Nori is the type that is commonly used in sushi rolls.
The iodine content in nori varies between 16–43 mcg per gram, or about 11–29% of the daily value.