This post contains affiliate links. As an Amazon Associate I earn from qualifying purchases. If you click a link and make a purchase, I may receive a small commission at no extra cost to you.
No, blueberries are not high in iodine.
In fact, blueberries are considered a low-iodine food.
They contain only trace amounts of this mineral.
If you’re asking are blueberries high in iodine because you’re watching your intake, the short answer is no.
This makes them a safe choice for most people.
In this post, we’ll look at the iodine content in blueberries.
We’ll also cover why it matters for thyroid health.
And we’ll explore which foods actually are high in iodine.
Let’s dive in.
Are Blueberries High in Iodine?
The question of “are blueberries high in iodine” comes up a lot.
So let’s settle it.
Blueberries are not high in iodine.
They are naturally low in this mineral.
This means eating a handful of blueberries won’t significantly boost your iodine levels.
For context, a cup of blueberries contains less than 1 microgram of iodine.
That’s essentially negligible.
The recommended daily intake for adults is 150 micrograms.
So you’d need to eat an impossible amount of blueberries to meet that.
The same low-iodine status applies to most berries.
Strawberries, raspberries, and blackberries are also poor sources.
So when someone wonders, “are blueberries high in iodine,” the answer remains a firm no.
This is useful to know if you’re on a low-iodine diet.
Your doctor might recommend it before a thyroid scan.
Or if you have certain thyroid conditions like hyperthyroidism.
In those cases, blueberries are perfectly fine.
You can enjoy them without worrying about iodine.
Why Iodine Matters for Your Health
Even though blueberries aren’t high in iodine, the mineral itself is vital.
Your thyroid gland uses iodine to make hormones.
These hormones control your metabolism, growth, and energy.
Without enough iodine, you can develop a goiter.
This is an enlarged thyroid gland.
You might also feel fatigued, cold, or gain weight.
In severe cases, iodine deficiency can cause cognitive issues.
So getting enough iodine from other sources is important.
Just don’t count on blueberries for that job.
Why Blueberries Are Low in Iodine
The reason blueberries aren’t high in iodine comes down to how they grow.
Plants absorb iodine from the soil.
But the amount depends on where they’re grown.
Most soils worldwide are actually iodine-poor.
That’s why seafood and seaweed are such good sources.
They concentrate iodine from the ocean.
Blueberries, however, grow on land.
Their roots don’t take up much iodine from the soil.
Even if the soil has some iodine, the berry itself stores very little.
So the “are blueberries high in iodine” question has a biological answer.
No, because they simply don’t accumulate it.
This is true for most fruits.
Apples, bananas, and oranges are all low too.
You’d need to eat iodized salt, dairy, or seafood instead.
Factors That Affect Iodine in Any Food
Soil quality plays a role.
In coastal areas, soil can contain more iodine.
So blueberries grown there might have slightly more.
But it’s still not a significant amount.
Fertilizers can also matter.
Some farmers use iodine-rich fertilizers.
But even then, blueberries aren’t high in iodine.
Processing and storage don’t change much either.
Fresh, frozen, or dried blueberries all stay low.
So you can’t rely on any form to fix a deficiency.
Foods That Are Actually High in Iodine
If blueberries aren’t high in iodine, what is?
Let’s go through the real iodine powerhouses.
This will help you plan your diet properly.
1. Seaweed and Kelp
These are the top sources.
A single sheet of nori can have 30-50 micrograms.
Kelp can have thousands of micrograms per gram.
So a little goes a long way.
Just be careful not to overdo it.
2. Iodized Salt
This is the easiest way to get iodine.
Just a quarter teaspoon provides about 70 micrograms.
Most table salt in the US is iodized.
So using it in cooking helps you meet your needs.
But if you’re on a low-iodine diet, avoid it.
3. Dairy Products
Milk, yogurt, and cheese contain iodine.
This comes from the feed given to cows.
And from iodine-based sanitizers used on farms.
One cup of milk has about 50-70 micrograms.
So it’s a solid source for most people.
4. Seafood and Fish
Cod, tuna, and shrimp are great choices.
A serving of cod can give you nearly your whole daily need.
So if you eat seafood regularly, you’re likely covered.
Just remember: blueberries aren’t high in iodine, but fish are.
5. Eggs
Eggs contain some iodine, mostly in the yolk.
One large egg has about 25 micrograms.
It’s not a huge amount, but it adds up.
So a breakfast with eggs and iodized salt helps.
Should You Worry About Iodine From Blueberries?
No, you shouldn’t worry at all.
Since blueberries aren’t high in iodine, they won’t affect your intake.
This is good news if you love them.
You can eat blueberries daily without issue.
They’re packed with antioxidants and vitamins.
They support heart health and brain function.
But they won’t help or hurt your iodine levels.
So if you have thyroid disease, check with your doctor.
They might tell you to avoid high-iodine foods.
Blueberries will likely be on your “safe” list.
If you have hypothyroidism from iodine deficiency, you need iodine from other sources.
But again, not from blueberries.
So, Are Blueberries High in Iodine?
Blueberries are not high in iodine.
They are low in iodine, containing only trace amounts.
This makes them safe for low-iodine diets and everyday eating.
If you need more iodine, turn to seaweed, iodized salt, dairy, seafood, or eggs.
But don’t rely on blueberries for that mineral.
They’re still a delicious, healthy fruit.
Just not an iodine source.
So enjoy your blueberries for what they are.
And get your iodine elsewhere.