![]() However, the amount it contains depends on the species. The iodine content in nori varies between 16–43 mcg per gram, or about 11–29% of the daily value ( 8, 9). Nori is the type of seaweed that is commonly used in sushi rolls. Unlike brown seaweeds, it has a much lower content of iodine. One study found that the average amount of iodine in wakame seaweed from various parts of the world was 66 mcg per gram, or 44% of the daily recommended intake ( 8). Wakame from Asia has higher amounts of iodine than wakame from Australia and New Zealand ( 8). The amount of iodine in wakame seaweed depends on where it is grown. Wakame is another type of brown seaweed that is slightly sweet in flavor. This provides almost 2,000% of the recommended daily intake ( 6).Įxcess iodine consumption is well-tolerated in the majority of people but could result in thyroid dysfunction for those who are susceptible ( 7). Kombu kelp can contain up to 2,984 mcg of iodine per seaweed sheet (1 gram). In a study that surveyed seaweed samples from various Asian countries for their iodine content, it was found that kombu kelp contains, by far, the highest amount of iodine compared to other species of seaweed ( 5). It is often used to make a Japanese soup stock called dashi. Kombu kelp is a brown seaweed sold dried or as a fine powder. ![]() Three popular seaweed varieties include kombu kelp, wakame and nori. However, the amount can vary significantly based on seaweed type, the region in which it grew and its preparation ( 5). Seaweed is one of the best natural sources of iodine. ![]() Seaweed is a good source of antioxidants, vitamins and minerals.
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