It’s Not the Chocolate or the Greasy Fries

It’s the salt on those fries. Yes, it is salty foods and food high in iodides that are the culprit in making acne worse. Below is a list of foods typically high in iodides. Don’t  go crazy around eliminating these foods, just be aware of eating too much of them.

Milk (and cheese) is another BIG culprit – not only does it have iodides, it also has hormones in it that contribute to acne. Many teenage boys love to drink gallons of milk which is contributing to their cystic acne.

Health foods and supplements are not immune – vitamins almost always contain some form of iodide – it could be in the form of iodine, iodide, potassium iodide or kelp. Be careful with protein bars – the often have potassium iodides in them. Whey and soy protein powders for smoothies can be bad for problem skin – try hemp or pea protein powder instead.

You will notice that asparagus and broccoli are on the list. Don’t stop eating these vegetables… just don’t eat them every day. This chart is meant to give you an idea of what foods are higher in iodides than others.

These foods are not the “cause” of acne but they can make your acne worse. The cause needs to be addressed by using the right products in the right way. But it’s good to know what can contribute to your breakouts.

Iodide Contents in Food (parts per million of iodide)

Iodized Salt (1/4 tsp) – 100
Seasoned Salt – 40
Sun Evaporated Salt – 30
Uniodized Salt – 19

Beef/Liver – 325
Turkey – 132

Kelp – 1020
Cod (3 oz) – 87
Squid – 39
Crab – 33

Asparagus – 169
Broccoli – 90

Cheddar Cheese Spread – 27
Milk – 11
Butter – 26
Mozzarella Cheese – 13

Tortilla Chips w/ salt – 80
Potato Chips w/ salt – 40