Iodine-Calculator

Nutrient Intake Calculator - Iodine

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Seaweed 藻類
Kelp 海帶
(1 g)
Approx. Iodine level 2600.0 mcg
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+
Total:
0
Seaweed (prepackaged) 零食紫菜
(1 g)
Approx. Iodine level 34.0 mcg
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+
Total:
0
Laver 紫菜
(1 g)
Approx. Iodine level 73.0 mcg
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+
Total:
0
Nori sheet 做壽司用的紫菜
(1 g)
Approx. Iodine level 16.0 mcg
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+
Total:
0
Crustaceans and molluscs 甲殼類及軟體動物
Dried shrimp 蝦米
(Palm size / 85 g / 3 oz)
Approx. Iodine level 289.0 mcg
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+
Total:
0
Prawn 大花蝦
(Palm size / 85 g / 3 oz)
Approx. Iodine level 37.4 mcg
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+
Total:
0
Blue crab 花蟹
(Palm size / 85 g / 3 oz)
Approx. Iodine level 40.0 mcg
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+
Total:
0
Dried oyster 蠔豉
(Palm size / 85 g / 3 oz)
Approx. Iodine level 263.5 mcg
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+
Total:
0
Oyster 蠔
(Palm size / 85 g / 3 oz)
Approx. Iodine level 70.6 mcg
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+
Total:
0
Dried scallop 乾貝
(Palm size / 85 g / 3 oz)
Approx. Iodine level 59.5 mcg
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+
Total:
0
Scallop 扇貝 / 帶子
(Palm size / 85 g / 3 oz)
Approx. Iodine level 7.0 mcg
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+
Total:
0
Mussel 青口
(Palm size / 85 g / 3 oz)
Approx. Iodine level 119.0 mcg
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+
Total:
0
Clam 蜆
(Palm size / 85 g / 3 oz)
Approx. Iodine level 93.5 mcg
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+
Total:
0
Razor clam 蟶子
(Palm size / 85 g / 3 oz)
Approx. Iodine level 45.1 mcg
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+
Total:
0
Cuttlefish 墨魚
(Palm size / 85 g / 3 oz)
Approx. Iodine level 8.1 mcg
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+
Total:
0
Squid 魷魚
(Palm size / 85 g / 3 oz)
Approx. Iodine level 5.5 mcg
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+
Total:
0
Egg and egg products 蛋及蛋類製品
Chicken egg 雞蛋
(1 whole egg / ~63 g)
Approx. Iodine level 18.3 mcg
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+
Total:
0
Lime preserved egg 皮蛋
(1 whole egg / ~63 g)
Approx. Iodine level 14.5 mcg
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+
Total:
0
Salted duck egg 鹹鴨蛋
(1 whole egg / ~68 g)
Approx. Iodine level 15.6 mcg
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+
Total:
0
Milk and milk products 奶及奶類製品
Cow milk (≥ 3.25% milk fat) 全脂牛奶 (脂肪含量≥ 3.25%)
(1 cup / 240 mL / ~240 g)
Approx. Iodine level 21.8 mcg
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+
Total:
0
Cow milk (skimmed, ≤ 3% milk fat) 脫肪奶 (脂肪含量≤ 3%)
(1 cup / 240 mL / ~240 g)
Approx. Iodine level 19.0 mcg
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+
Total:
0
Condensed milk 煉奶
(100 g)
Approx. Iodine level 34.0 mcg
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+
Total:
0
Evaporated milk 淡奶
(100 g)
Approx. Iodine level 25.0 mcg
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+
Total:
0
Yogurt 乳酪
(100 g)
Approx. Iodine level 29.0 mcg
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+
Total:
0
Cheddar cheese 車打芝士
(1 slice / 28 g)
Approx. Iodine level 7.0 mcg
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+
Total:
0
Mozzarella cheese 蒙莎利芝士
(1 slice / 28 g)
Approx. Iodine level 5.9 mcg
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+
Total:
0
Fish 魚類
Golden thread 紅衫
(Palm size / 85 g / 3 oz)
Approx. Iodine level 30.6 mcg
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+
Total:
0
Filefish 沙鯭
(Palm size / 85 g / 3 oz)
Approx. Iodine level 9.4 mcg
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+
Total:
0
Fish ball / fish cake 魚蛋 / 魚片
(Palm size / 85 g / 3 oz)
Approx. Iodine level 25.5 mcg
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+
Total:
0
Dried fish maw 花膠 / 魚肚
(Palm size / 85 g / 3 oz)
Approx. Iodine level 31.5 mcg
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+
Total:
0
Fish roe / caviar 魚子/ 魚子醬
(Palm size / 85 g / 3 oz)
Approx. Iodine level 41.7 mcg
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+
Total:
0
Salted fish 鹹魚
(Palm size / 85 g / 3 oz)
Approx. Iodine level 54.4 mcg
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+
Total:
0
Grass carp 鯇魚
(Palm size / 85 g / 3 oz)
Approx. Iodine level 0.3 mcg
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+
Total:
0
Big head 大頭魚
(Palm size / 85 g / 3 oz)
Approx. Iodine level 0.7 mcg
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+
Total:
0
Freshwater grouper 桂花魚
(Palm size / 85 g / 3 oz)
Approx. Iodine level 2.0 mcg
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+
Total:
0
Yellowfin seabream 黃腳鱲
(Palm size / 85 g / 3 oz)
Approx. Iodine level 7.7 mcg
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+
Total:
0
Mangrove snapper 紅鮪
(Palm size / 85 g / 3 oz)
Approx. Iodine level 7.8 mcg
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+
Total:
0
Pomfret 䱽魚
(Palm size / 85 g / 3 oz)
Approx. Iodine level 8.0 mcg
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Total:
0
Canned tuna (excluding sauce and seasoning) 罐頭吞拿魚 (不包含醬汁和調味料)
(Palm size / 85 g / 3 oz)
Approx. Iodine level 8.3 mcg
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+
Total:
0
Hairtail 牙帶
(Palm size / 85 g / 3 oz)
Approx. Iodine level 9.4 mcg
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+
Total:
0
Horsehead 馬頭
(Palm size / 85 g / 3 oz)
Approx. Iodine level 29.8 mcg
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+
Total:
0
Bombay-duck 九肚魚
(Palm size / 85 g / 3 oz)
Approx. Iodine level 10.2 mcg
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+
Total:
0
Pompano 黃鱲䱽
(Palm size / 85 g / 3 oz)
Approx. Iodine level 10.2 mcg
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+
Total:
0
Rabbit fish 泥鯭
(Palm size / 85 g / 3 oz)
Approx. Iodine level 11.1 mcg
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+
Total:
0
Yellow croaker 黃花魚
(Palm size / 85 g / 3 oz)
Approx. Iodine level 11.1 mcg
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+
Total:
0
Sole 撻沙
(Palm size / 85 g / 3 oz)
Approx. Iodine level 12.8 mcg
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+
Total:
0
Bigeye 大眼雞
(Palm size / 85 g / 3 oz)
Approx. Iodine level 15.3 mcg
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+
Total:
0
Canned sardines (excluding sauce and seasoning) 罐頭沙甸魚 (不包含醬汁和調味料)
(Palm size / 85 g / 3 oz)
Approx. Iodine level 16.2 mcg
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Total:
0
Capelin 多春魚
(Palm size / 85 g / 3 oz)
Approx. Iodine level 20.0 mcg
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+
Total:
0
Mackerel 鮫魚
(Palm size / 85 g / 3 oz)
Approx. Iodine level 23.0 mcg
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+
Total:
0
Cod 鱈魚
(Palm size / 85 g / 3 oz)
Approx. Iodine level 23.8 mcg
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Total:
0
Fish mat paste / minced dace 魚滑 / 絞鯪魚肉
(Palm size / 85 g / 3 oz)
Approx. Iodine level 1.2 mcg
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+
Total:
0
Sashimi (excluding sauce and seasoning) 刺身(不包含醬汁和調味料)
Tuna sashimi (Maguro) 吞拿魚刺身
(Palm size / 85 g / 3 oz)
Approx. Iodine level 10.2 mcg
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Total:
0
Shrimp sashimi 蝦刺身
(Palm size / 85 g / 3 oz)
Approx. Iodine level 9.4 mcg
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+
Total:
0
Salmon sashimi (Sake) 三文魚刺身
(Palm size / 85 g / 3 oz)
Approx. Iodine level 5.4 mcg
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+
Total:
0
Octopus sashimi (Tako) 八爪魚刺身
(Palm size / 85 g / 3 oz)
Approx. Iodine level 4.3 mcg
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+
Total:
0
Meat and poultry 肉類及家禽
Ham 火腿
(Palm size / 85 g / 3 oz)
Approx. Iodine level 13.6 mcg
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Total:
0
Pork (lean) 瘦豬肉
(Palm size / 85 g / 3 oz)
Approx. Iodine level 0.3 mcg
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Total:
0
Chicken meat 雞肉
(Palm size / 85 g / 3 oz)
Approx. Iodine level 0.2 mcg
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Total:
0
Beef (lean) 瘦牛肉
(Palm size / 85 g / 3 oz)
Approx. Iodine level 0.1 mcg
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Total:
0
Cereals and grain products 穀物及穀物製品
Instant noodles (excluding sauce and seasoning) 即食麵 (不包含醬汁和調味料)
(100 g)
Approx. Iodine level 2.9 mcg
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+
Total:
0
White bread 白麵包
(1 slice / 25 g)
Approx. Iodine level 0.3 mcg
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+
Total:
0
White rice (cooked) 白飯
(1 medium sized bowl / ~240 mL / 186 g)
Approx. Iodine level 0.6 mcg
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Total:
0
Vegetables and legumes 蔬菜及豆類
Chinese flowering cabbage 菜心
(1 serving / 75 g)
Approx. Iodine level 1.9 mcg
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+
Total:
0
Green string beans (with pod) 青豆角
(1 serving / 75 g)
Approx. Iodine level 0.5 mcg
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+
Total:
0
Non-alcoholic beverages 不含酒精飲品
Tap water 自來水
(1 cup / 240 mL / ~240 g)
Approx. Iodine level 2.4 mcg
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Total:
0
Soybean milk 豆漿
(1 cup / 240 mL / ~240 g)
Approx. Iodine level 2.2 mcg
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+
Total:
0
Bottled mineral / spring water 樽裝礦泉水
(1 cup / 240 mL / ~240 g)
Approx. Iodine level 0.7 mcg
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+
Total:
0
Estimated weekly total iodine intake (mcg/week)ⁱⁱ
0
Estimated average daily iodine intake (mcg/day)ⁱⁱ
0


Remarks:

  •  Iodine content is calculated based on the usual serving size and the average iodine content of the food in the report published by the Centre for Food Safety, Risk Assessment Studies, Report No 453.
  • These calculated values are estimations and for reference only. Iodine level may vary according to food sources and cooking methods
  • Portion size references6-10


Daily Recommended Nutrient Intake (RNI) for iodine from 2013 Chinese DRIs11

Lifestages Recommended intake (mcg/day) Tolerable upper intake level (mcg/day)
0 – 6 months 85 (adequate intake, AI) Not determined
7 – 12 months 115 (AI) Not determined
1 – 3 years  90 Not determined
4 – 6 years 90 200
7 – 10 years 90 300
11 – 13 years 110 400
14 – 17 years 120 500
≥ 18 years 120 600
Pregnant women, 18 – 49 years 230 600
Lactating women, 18 – 49 years 240 600


Tips to optimize dietary iodine intake

  • Avoid taking too much kelp because of its high iodine content8
    • Consumption in moderation (i.e. no more than once weekly and in a small amount)8
  • Replace non-iodized salt with iodized salt while following WHO recommendation on taking < 5 g of salt daily (< 1 teaspoon)3, 12
    • WHO recommends adding 20 – 40 mg iodine per kg of salt13
  • To retain maximum amount of iodine in food3,
    • Choose steaming or stir-frying with less oil
    • Cook crustaceans intact (i.e. pawns with shells) if boiling is deemed necessary
    • Add iodized salt just before serving the dish
       

Other articles that you might be interested in:

References

  1. National Institute of Health. Iodine – Fact sheet for healthcare professionals. https://ods.od.nih.gov/factsheets/Iodine-HealthProfessional/. Accessed on 16 Mar 2022.
  2. Institute of Medicine, Food and Nutrition Board. Dietary reference intakes for vitamin A, vitamin K, arsenic, boron, chromium, copper, iodine, iron, manganese, molybdenum, nickel, silicon, vanadium, and zinc. Washington, DC: National Academy Press, 2001.
  3. Centre for Food Safety. Risk assessment study. Report no. 45. 2011.
  4. Department of Health. Iodine survey report. 2021.
  5. Academy of Nutrition and Dietetics. Iodine, a critically important nutrient. https://www.eatright.org/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/iodine-a-critically-important-nutrient. Accessed on 16 Mar 2022.
  6. Student Health Service. Caloric value of common food. 2011.
  7. National Health and Medical Research Council. What is a serve of vegetables? https://www.eatforhealth.gov.au/food-essentials/how-much-do-we-need-each-day/serve-sizes. Accessed on 25 Mar 2022.
  8. Family Health Service. Do you have adequate iodine? https://www.fhs.gov.hk/english/health_info/woman/30146.html. Accessed on 25 Mar 2022.
  9. Indarsih B et al. Egg shape index for sex determination of post-hatch chicks in Pekin ducks: a solution for smallholder duck farming in Lombok Indonesia. Livestock Research for Rural Development. 2021; 33(4); Article #48.
  10. Academy of Nutrition and Dietetics. Serving size vs portion size is there a difference. Available at: https://www.eatright.org/food/nutrition/nutrition-facts-and-food-labels/serving-size-vs-portion-size-is-there-a-difference. Accessed on 25 Mar 2022.
  11. Chinese Nutrition Society. Chinese dietary reference intakes. 2013.
  12. WHO. Salt reduction. https://www.who.int/news-room/fact-sheets/detail/salt-reduction. Accessed on 25 Mar 2022.
  13. WHO. Salt reduction and iodine fortification strategies in public health. https://apps.who.int/iris/bitstream/handle/10665/101509/9789241506694_eng.pdf. Accessed on 25 Mar 2022.


WYE-EM-035-MAR-22