這裏有個表可以看看。計算一下，
就算不吃加碘鹽，每天喝一杯牛奶，吃一個雞蛋，兩片吐司麵包，攝入的碘也差不多100% 日需量了。
如果不吃這些東西，那就吃點海帶。一克就提供11%到2000%的日需量!
https://ods.od.nih.gov/factsheets/Iodine-HealthProfessional/
Table 2: Selected Food Sources of Iodine [10,11,12]
Food Approximate Micrograms (mcg) per serving Percent DV*
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Seaweed, whole or sheet, 1 g 16 to 2,984 11% to 1,989%
Cod, baked, 3 ounces 99 66%
Yogurt, plain, low-fat, 1 cup 75 50%
Iodized salt, 1.5 g (approx. 1/4 teaspoon) 71 47%
Milk, reduced fat, 1 cup 56 37%
Fish sticks, 3 ounces 54 36%
Bread, white, enriched, 2 slices 45 30%
Fruit cocktail in heavy syrup, canned, 1/2 cup 42 28%
Shrimp, 3 ounces 35 23%
Ice cream, chocolate, 1/2 cup 30 20%
Macaroni, enriched, boiled, 1 cup 27 18%
Egg, 1 large 24 16%
Tuna, canned in oil, drained, 3 ounces 17 11%
Corn, cream style, canned, 1/2 cup 14 9%
Prunes, dried, 5 prunes 13 9%
Cheese, cheddar, 1 ounce 12 8%
Raisin bran cereal, 1 cup 11 7%
Lima beans, mature, boiled, 1/2 cup 8 5%
Apple juice, 1 cup 7 5%
Green peas, frozen, boiled, 1/2 cup 3 2%
Banana, 1 medium 3 2%
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