Iodine-Calculator

Nutrient Intake Calculator - Iodine

This nutrient intake calculator will help to estimate dietary intake of iodine and whether your regular daily diet can meet recommended dietary reference intakes (DRIs).
 

Functions of iodine

Iodine, an essential micronutrient supporting growth and development, is a critical component of thyroid hormones, thyroxine (T4) and triiodothyronine (T3), that regulate many biochemical reactions, especially protein synthesis and enzymatic activities1,2. Key target organs include the developing brain, muscle, heart, pituitary and kidney2. Both excess and deficiency of iodine would adversely influence our bodies through the impact on thyroid gland3.
 

Local situation

(1) Adult population

In 2011, the Center for Food Safety (CFS) has conducted a survey to estimate dietary iodine intake among adults in Hong Kong3

  • 93% adult population had intake below the recommended intake level
  • Median iodine intake was 44 mcg daily
  • ~59% of adults had iodine intake below 50 mcg daily, threshold for normal thyroid function
     

(2) School-aged children, pregnant and lactating women

The iodine survey report published by the Department of Health in 2021 revealed that4:

  • School-aged children showed adequate iodine status
  • Pregnant women with iodine supplement at average iodine intake ≥ 150 mcg daily showed adequate iodine status
  • Pregnant women with iodine supplement containing < 150 mcg iodine daily and those without iodine supplement showed insufficient iodine status
  • Lactating women showed insufficient iodine status
     

Dietary intake of iodine

Natural dietary sources of iodine include seaweed, seawater fish and seafood5. During lactation, iodine was concentrated into milk and human milk could be a good source of iodine when maternal iodine intake is adequate5.

Below is a table listing iodine content of some common local food3. Please input the approximate number of portions consumed for each item in a week and a daily average intake will be calculated at the end to compare against DRIs.

 

Please input the number of portions consumed in a week
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Seaweed 藻類
Kelp 海帶
(1 g)
Approx. Iodine level 2600.0 mcg
-
+
Total:
0
Seaweed (prepackaged) 零食紫菜
(1 g)
Approx. Iodine level 34.0 mcg
-
+
Total:
0
Laver 紫菜
(1 g)
Approx. Iodine level 73.0 mcg
-
+
Total:
0
Nori sheet 做壽司用的紫菜
(1 g)
Approx. Iodine level 16.0 mcg
-
+
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
-
+
Total:
0
Prawn 大花蝦
(Palm size / 85 g / 3 oz)
Approx. Iodine level 37.4 mcg
-
+
Total:
0
Blue crab 花蟹
(Palm size / 85 g / 3 oz)
Approx. Iodine level 40.0 mcg
-
+
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
-
+
Total:
0
Dried scallop 乾貝
(Palm size / 85 g / 3 oz)
Approx. Iodine level 59.5 mcg
-
+
Total:
0
Scallop 扇貝 / 帶子
(Palm size / 85 g / 3 oz)
Approx. Iodine level 7.0 mcg
-
+
Total:
0
Mussel 青口
(Palm size / 85 g / 3 oz)
Approx. Iodine level 119.0 mcg
-
+
Total:
0
Clam 蜆
(Palm size / 85 g / 3 oz)
Approx. Iodine level 93.5 mcg
-
+
Total:
0
Razor clam 蟶子
(Palm size / 85 g / 3 oz)
Approx. Iodine level 45.1 mcg
-
+
Total:
0
Cuttlefish 墨魚
(Palm size / 85 g / 3 oz)
Approx. Iodine level 8.1 mcg
-
+
Total:
0
Squid 魷魚
(Palm size / 85 g / 3 oz)
Approx. Iodine level 5.5 mcg
-
+
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
-
+
Total:
0
Lime preserved egg 皮蛋
(1 whole egg / ~63 g)
Approx. Iodine level 14.5 mcg
-
+
Total:
0
Salted duck egg 鹹鴨蛋
(1 whole egg / ~68 g)
Approx. Iodine level 15.6 mcg
-
+
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
-
+
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
-
+
Total:
0
Condensed milk 煉奶
(100 g)
Approx. Iodine level 34.0 mcg
-
+
Total:
0
Evaporated milk 淡奶
(100 g)
Approx. Iodine level 25.0 mcg
-
+
Total:
0
Yogurt 乳酪
(100 g)
Approx. Iodine level 29.0 mcg
-
+
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
-
+
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
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
Fish ball / fish cake 魚蛋 / 魚片
(Palm size / 85 g / 3 oz)
Approx. Iodine level 25.5 mcg
-
+
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
Filefish 沙鯭
(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
-
+
Total:
0
Hairtail 牙帶
(Palm size / 85 g / 3 oz)
Approx. Iodine level 9.4 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
-
+
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
-
+
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
-
+
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
-
+
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
-
+
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
-
+
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