健康養生：膳食碘的常見食物來源（英文）

Table 1. Common Sources of Dietary IodineCheeseCows milkEggsFrozen YogurtIce CreamIodine-containing multivitaminsIodized table saltSaltwater fishSeaweed (including kelp, dulce, nori)ShellfishSoy milkSoy sauceYogurt來源：http://www.thyroid.org/iodine-deficiency/Iodine Content of Some Common FoodsThe best natural occurring source of iodine is saltwater seafood. Freshwater seafood also contains iodine.Iodine is added to all table salt in Canada. 1 teaspoon of table salt contains 380 mcg of iodine.Kosher, pickling and sea salt are a source of natural iodine but do not contain as much as iodized table salt.Food Serving Size Iodine (mcg)Vegetables and FruitsLima beans, cooked 125 mL (1/2 cup) 8Corn, cooked 125 mL (1/2 cup) 7Green peas, cooked 125 mL (1/2 cup) 3-4Grain ProductsCereal (check product label for serving size)Crisped rice 30 g 20Oat, o-shaped 30 g 14Shredded wheat 30 g 8Raisin bran 30 g 6OtherSoda crackers 10 crackers 44Bread (rye, whole wheat, white) 1 slice (35g) 17-32Tortilla ? tortilla (35g) 26Pasta, egg noodles, enriched, cooked 125 mL (1/2 cup) 9Rice, white, cooked 125 mL (1/2 cup) 4Milk and AlternativesCottage cheese 250 mL (1 cup) 65Milk (3.3% homo, 2%, skim, chocolate, buttermilk) 250 mL (1 cup) 52-62Yogurt, plain 175 g (3/4 cup) 58Yogurt, fruit 175 g (3/4 cup) 35Hard cheese, cheddar 50 g (1 ? oz) 22Meat and AlternativesTurkey, light, cooked 75 g (2 ? oz) 30Deli meat (salami, bologna) 75 g (2 ? oz) ou 3 trances 16-21Beef, various cuts, cooked 75 g (2 ? oz) 11-14Chicken, light or dark, cooked 75 g (2 ? oz) 11-13Pork, various cuts, cooked 75 g (2 ? oz) 5-9Lamb chop, cooked 75 g (2 ? oz) 8Organ MeatsLiver, beef, cooked 75 g (2 ? oz) 32Fish and SeafoodCod, cooked 75 g (2 ? oz) 87Haddock, cooked 75 g (2 ? oz) 87Tuna, canned 75 g (2 ? oz) 15Meat AlternativesSoynuts 60 mL (1/4 cup) 60Beans (navy, black-eyed), cooked 175 mL (3/4 cup) 46-53Egg, cooked 2 large 48-52Beans (pinto, kidney), cooked 175 mL (3/4 cup) 19-28來源：http://www.dietitians.ca/Nutrition-Resources-A-Z/Factsheets/Minerals/Food-Sources-of-Iodine.aspx
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