Dairy foods like milk, cheese, and yoghurt are a great source of iodine, helping you meet your daily requirements. Include dairy foods in a healthy, varied diet to ensure you’re covering your iodine needs.

Iodine is an essential nutrient that supports thyroid function, which is crucial for normal growth, development, and metabolic rate—the speed at which our bodies use energy.

Dairy foods like milk, cheese, and yoghurt are among the primary sources of iodine in the Australian diet. Although iodine levels in dairy have decreased over time due to changes in sanitation practices, these foods still provide a significant amount of this vital nutrient.^{1, 2}

The Recommended Dietary Intake (RDI) for iodine depends on age: 

• 90μg for younger children (1–8 years)
• 120μg for older children (9–13 years)
• 150μg for adolescents and adults (14+ years) 

According to Food Standards Australia New Zealand (FSANZ)³, the approximate iodine content for dairy foods is:  

The best way to ensure you’re meeting your iodine needs is to follow the Australian Dietary Guidelines, which recommend a balanced diet that includes a variety of healthy foods from all food groups, such as vegetables, fruits, wholegrains, lean meats, and dairy products. This approach ensures you get a wide range of nutrients, including iodine.

If you’re concerned about your iodine intake or other nutritional needs, consulting a doctor or dietitian is a great idea. They can provide personalised advice to help you make the best choices for your health.

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.