Is dairy a good source of iodine?
Dairy foods like milk, cheese and yoghurt are a good way to meet your iodine requirements. Including a variety of healthy foods is the best way to ensure you’re meeting your iodine needs.
Last updated 31/01/2025
Iodine is an essential nutrient our bodies need, especially when it comes to keeping our thyroid hormones working properly. Thyroid hormones are responsible for normal growth and development, and they also control our body’s metabolic rate, or how fast our bodies use energy.
Even though iodine levels in dairy have gone down because of changes in sanitation practices, dairy products like milk, cheese and yoghurt are still a really good way to get iodine in our diets. In fact, they're a major source of iodine for Australians and play a big role in making sure we get enough of this essential nutrient. [1][2]
The Recommended Dietary Intake (RDI) for iodine varies from 90μg for younger children (1-8 years), 120μg for older children (9-13 years) and 150μg for adolescents and adults (14+ years).
According to Food Standards Australia New Zealand[3], the approximate iodine content for dairy foods is:
| Food | Iodine per serve (micrograms) |
| Chocolate milk | 60 |
| Regular milk | 57 |
| Flavoured yoghurt | 32 |
| Cheddar cheese | 4 |
To get enough iodine, the best thing to do is follow the recommendations in the Australian Dietary Guidelines. These guidelines suggest consuming a variety of nutritious foods from each food group including vegetables, fruits, wholegrains, lean meats and dairy products (specifically milk, cheese and yoghurt). That way, you'll get a good mix of nutrients, including iodine.
If you want specific advice about your own diet or if you think you might be lacking in certain nutrients, it's a good idea to talk to your doctor or a dietitian. They can give you personalized advice and help you figure out what's best for you.
References
[1] Li M, Waite KV, Ma G, Eastman CJ. Declining iodine content of milk and re-emergence of iodine deficiency in Australia. Medical Journal of Australia. 2006;184(6):257-312. doi:10.5694/j.1326-5377.2006.tb00248.x
[2] Whitbread JS, Murphy KJ, Clifton PM, Keogh JB. Iodine excretion and intake in women of reproductive age in South Australia eating plant-based and omnivore diets: a pilot study. International Journal of Environmental Research and Public Health. 2021;18(7):3547-3558. doi:10.3390/ijerph18073547
[3] Food Standards Australia New Zealand (FSANZ). Iodine in food and iodine requirements. 2016. Accessed on January 18, 2023.
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