Pregnancy Nutrition · Free Tool
Pregnancy Iodine Calculator
Are you meeting your iodine needs in pregnancy? Add today’s foods and instantly see your intake against your pregnancy or breastfeeding target, iodine is essential for your baby’s brain development and easy to fall short on.
Iodine is essential for making the thyroid hormones that drive your baby’s brain development, and requirements rise substantially in pregnancy and breastfeeding. Mild-to-moderate iodine deficiency is common in Australian women, even with iodised salt and bread. This free tool, built by our Accredited Practising Dietitians, gives you a quick, private snapshot of your day’s iodine against your target, plus the supplement guidance most pregnant and breastfeeding women need.
How to use this calculator
- Choose your life stage, pregnant or breastfeeding, to set the right target.
- Enter how many servings of each food you’ve had today (halves and quarters are fine).
- Watch your running total and the percentage of your target update instantly.
- Not at 100%? Read about the recommended iodine supplement below, or print your summary to bring to your next appointment.
Check your iodine intake
Total iodine: 0 µg (0% of your 220 µg/day target)
Not at your target? Everyone's needs, tastes and dietary requirements are different. An Accredited Practising Dietitian can build a plan that fits you. See the booking options below.
Book a pregnancy nutrition consult
Prefer to book straight away? Book online with Ausclin →
Clinical-grade. Private by design.
Built by Accredited Practising Dietitians, and every calculation runs privately in your browser.
Why iodine matters in pregnancy
Your baby relies entirely on your iodine intake to make the thyroid hormones that drive brain and nervous system development, especially in the first trimester before their own thyroid is working. The Australian NHMRC sets an Adequate Intake of 220 µg per day in pregnancy and 270 µg per day while breastfeeding, the targets this calculator measures you against. Because food alone rarely covers this reliably, Australian guidelines recommend all pregnant and breastfeeding women take a 150 µg iodine supplement in addition to their diet, unless a doctor advises otherwise, for example with a pre-existing thyroid condition.
Good sources of iodine
Dairy foods (milk, yoghurt, cheese) are Australia’s biggest everyday iodine source, alongside iodised salt and bread made with it (mandatory fortification since 2009). Seafood, especially white fish, and eggs also contribute. Seaweed can be very high in iodine but varies enormously by type, it’s not a reliable way to hit your target. Because reaching 220-270 µg from food alone is genuinely difficult, the 150 µg pregnancy iodine supplement is the main way most women close the gap, check that your prenatal multivitamin contains it.
Have a thyroid condition, or unsure what’s right for you? Our pregnancy nutrition dietitians can help you navigate iodine safely alongside your medical care. Get in touch or book online.
Iodine figures are approximate, drawn from AUSNUT and Eat for Health food-composition data.
Frequently asked questions
How much iodine do I need in pregnancy?
The NHMRC Adequate Intake is 220 µg/day in pregnancy and 270 µg/day while breastfeeding. Choose your stage at the top of the calculator to measure yourself against the right target.
Do I really need a supplement, or is food enough?
For most women, food alone doesn’t reliably cover pregnancy and breastfeeding iodine needs, which is why Australian guidelines recommend a 150 µg iodine supplement for all pregnant and breastfeeding women in addition to diet. Check your prenatal multivitamin’s label, most contain it, but not all do.
I have a thyroid condition, is the standard advice still right for me?
Not necessarily. If you have a pre-existing thyroid condition (like Hashimoto’s or Graves’ disease), iodine supplementation needs individual advice from your GP or endocrinologist, don’t start a supplement without checking first.
Which foods are highest in iodine?
Dairy, iodised salt, iodised bread, seafood and eggs are the main everyday sources. See the sources above for typical amounts.
Does this calculator store my information?
No. Every calculation runs entirely in your browser. We don’t store, send or see your food selections or any personal or health information. Only anonymous, aggregate usage counts, with no identifying data, help us improve the tool.
Is this a substitute for advice from a dietitian?
No, it’s an educational estimate to help you understand your intake, not medical or diagnostic advice. For a plan tailored to you, book with one of our Accredited Practising Dietitians.