Websites such as WHFoods.com and ODS.OD.NIH.gov provide very clear and easily accessible charts of iodine-rich foods. Sea vegetables, such as seaweed, contain the highest amount of iodine.
Depending on the amount ingested, seaweed can contain anywhere from 500 to 1,000 percent of an individual's daily amount of iodine. In addition to sea vegetables, cod, scallops, shrimp and sardines also contain high amounts of iodine. Yogurt, eggs and cow's milk are other great sources of iodine. When cooking iodine-rich roods in water, the cooking water absorbs a significant amount of the food's iodine, which reduces the amount of iodine that is consumed.