🦋 Best foods for normal thyroid function
⚕️ Talk to your care team
Diagnosed thyroid disease: discuss iodine and selenium with your doctor.
What to do — the quick answer
Tap any line for the reason, the evidence level and the source. The full step-by-step explanation follows below.
🥗 Eat more of
MusselsIodine for thyroid hormonesHow it helps your thyroidYour thyroid uses iodine to make the hormones that control how your body uses energy. Iodine and selenium are authorised to contribute to normal thyroid function — more is not better. NIH NIDDKEUR-Lex
One portion (150 g): 231 µg Iodine · 67.2 µg Selenium
The evidenceEU claim Makes thyroid hormones · 231 µg per portion Step 1“Iodine contributes to the normal production of thyroid hormones and normal thyroid function.” EUR-LexEU CommissionEU claim Normal thyroid · 67.2 µg per portion Step 1All nutrients & evidence for mussels →“Selenium contributes to the normal thyroid function.” EUR-LexEU Commission
Eggs, boiledIodine for thyroid hormonesHow it helps your thyroidYour thyroid uses iodine to make the hormones that control how your body uses energy. Iodine and selenium are authorised to contribute to normal thyroid function — more is not better. NIH NIDDKEUR-Lex
One portion (120 g): 62.4 µg Iodine · 37 µg Selenium
The evidenceEU claim Makes thyroid hormones · 62.4 µg per portion Step 1“Iodine contributes to the normal production of thyroid hormones and normal thyroid function.” EUR-LexEU CommissionEU claim Normal thyroid · 37 µg per portion Step 1All nutrients & evidence for eggs, boiled →“Selenium contributes to the normal thyroid function.” EUR-LexEU Commission
CodIodine for thyroid hormonesHow it helps your thyroidYour thyroid uses iodine to make the hormones that control how your body uses energy. Iodine and selenium are authorised to contribute to normal thyroid function — more is not better. NIH NIDDKEUR-Lex
One portion (150 g): 336 µg Iodine · 49.6 µg Selenium
The evidenceEU claim Makes thyroid hormones · 336 µg per portion Step 1All nutrients & evidence for cod →“Iodine contributes to the normal production of thyroid hormones and normal thyroid function.” EUR-LexEU Commission
Oat drink, fortifiedIodine for thyroid hormonesHow it helps your thyroidYour thyroid uses iodine to make the hormones that control how your body uses energy. Iodine and selenium are authorised to contribute to normal thyroid function — more is not better. NIH NIDDKEUR-Lex
One portion (250 g): 56.3 µg Iodine
The evidenceEU claim Makes thyroid hormones · 56.3 µg per portion Step 1All nutrients & evidence for oat drink, fortified →“Iodine contributes to the normal production of thyroid hormones and normal thyroid function.” EUR-LexEU Commission
FetaIodine for thyroid hormonesHow it helps your thyroidYour thyroid uses iodine to make the hormones that control how your body uses energy. Iodine and selenium are authorised to contribute to normal thyroid function — more is not better. NIH NIDDKEUR-Lex
One portion (30 g): 23.4 µg Iodine · 4.5 µg Selenium
The evidenceEU claim Makes thyroid hormones · 23.4 µg per portion Step 1All nutrients & evidence for feta →“Iodine contributes to the normal production of thyroid hormones and normal thyroid function.” EUR-LexEU Commission
Wholemeal pasta, boiledIodine for thyroid hormonesHow it helps your thyroidYour thyroid uses iodine to make the hormones that control how your body uses energy. Iodine and selenium are authorised to contribute to normal thyroid function — more is not better. NIH NIDDKEUR-Lex
One portion (180 g): 65.3 µg Selenium
The evidenceEU claim Normal thyroid · 65.3 µg per portion Step 1All nutrients & evidence for wholemeal pasta, boiled →“Selenium contributes to the normal thyroid function.” EUR-LexEU Commission
Evidence: EU claim EU-authorised claim · Official Official guidance · Trials Clinical trials · Study Population study · Review Scientific review
Turn this into my daily thyroid function plan → How it works, step by step ↓
How your thyroid works
Thyroid hormones control how your body uses energy and affect nearly every organ. NIH NIDDK
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The thyroid uses iodine to make hormones
Root cause: Most underactive thyroids are autoimmune (Hashimoto's); iodine imbalance is less common.
🥗 Eat
- MusselsIodine for thyroid hormonesHow it helps your thyroid
Your thyroid uses iodine to make the hormones that control how your body uses energy. Iodine and selenium are authorised to contribute to normal thyroid function — more is not better. NIH NIDDKEUR-Lex
One portion (150 g): 231 µg Iodine · 67.2 µg Selenium
The evidenceEU claim Makes thyroid hormones · 231 µg per portion“Iodine contributes to the normal production of thyroid hormones and normal thyroid function.” EUR-LexEU CommissionEU claim Normal thyroid · 67.2 µg per portionAll nutrients & evidence for mussels →“Selenium contributes to the normal thyroid function.” EUR-LexEU Commission - Eggs, boiledIodine for thyroid hormonesHow it helps your thyroid
Your thyroid uses iodine to make the hormones that control how your body uses energy. Iodine and selenium are authorised to contribute to normal thyroid function — more is not better. NIH NIDDKEUR-Lex
One portion (120 g): 62.4 µg Iodine · 37 µg Selenium
The evidenceEU claim Makes thyroid hormones · 62.4 µg per portion“Iodine contributes to the normal production of thyroid hormones and normal thyroid function.” EUR-LexEU CommissionEU claim Normal thyroid · 37 µg per portionAll nutrients & evidence for eggs, boiled →“Selenium contributes to the normal thyroid function.” EUR-LexEU Commission - CodIodine for thyroid hormonesHow it helps your thyroid
Your thyroid uses iodine to make the hormones that control how your body uses energy. Iodine and selenium are authorised to contribute to normal thyroid function — more is not better. NIH NIDDKEUR-Lex
One portion (150 g): 336 µg Iodine · 49.6 µg Selenium
The evidenceEU claim Makes thyroid hormones · 336 µg per portionAll nutrients & evidence for cod →“Iodine contributes to the normal production of thyroid hormones and normal thyroid function.” EUR-LexEU Commission - Oat drink, fortifiedIodine for thyroid hormonesHow it helps your thyroid
Your thyroid uses iodine to make the hormones that control how your body uses energy. Iodine and selenium are authorised to contribute to normal thyroid function — more is not better. NIH NIDDKEUR-Lex
One portion (250 g): 56.3 µg Iodine
The evidenceEU claim Makes thyroid hormones · 56.3 µg per portionAll nutrients & evidence for oat drink, fortified →“Iodine contributes to the normal production of thyroid hormones and normal thyroid function.” EUR-LexEU Commission - FetaIodine for thyroid hormonesHow it helps your thyroid
Your thyroid uses iodine to make the hormones that control how your body uses energy. Iodine and selenium are authorised to contribute to normal thyroid function — more is not better. NIH NIDDKEUR-Lex
One portion (30 g): 23.4 µg Iodine · 4.5 µg Selenium
The evidenceEU claim Makes thyroid hormones · 23.4 µg per portionAll nutrients & evidence for feta →“Iodine contributes to the normal production of thyroid hormones and normal thyroid function.” EUR-LexEU Commission - Wholemeal pasta, boiledIodine for thyroid hormonesHow it helps your thyroid
Your thyroid uses iodine to make the hormones that control how your body uses energy. Iodine and selenium are authorised to contribute to normal thyroid function — more is not better. NIH NIDDKEUR-Lex
One portion (180 g): 65.3 µg Selenium
The evidenceEU claim Normal thyroid · 65.3 µg per portionAll nutrients & evidence for wholemeal pasta, boiled →“Selenium contributes to the normal thyroid function.” EUR-LexEU Commission
How this step works · what slows it down · sources
Your thyroid uses iodine to make thyroid hormones, which control the way your body uses energy. NIH NIDDK
🔻 What can slow this down
- Hashimoto's disease, an autoimmune disorder, is the most common cause of an underactive thyroid. Others include thyroiditis, thyroid surgery or radiation and some medicines. NIH NIDDK
✅ Also helps
- Pregnant people need more iodine — ask your doctor how much. NIH NIDDK
“EU claim” items use the exact wording of Reg. (EU) No 432/2012 EUR-Lex; listed foods meet the legal condition of use (amounts per normal portion, BLS 4.0 / USDA).
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More iodine is not better
Root cause: Too much iodine can trigger or worsen an underactive thyroid in some people.
🚫 Cut down on
Seaweed & iodine pillsOfficial
Large amounts of seaweed, iodine supplements and some cough syrups can cause or worsen hypothyroidism; ask your doctor what to limit. NIH NIDDK
How this step works · what slows it down · sources
Eating large amounts of iodine-rich foods such as seaweed, or taking iodine supplements, may cause or worsen hypothyroidism in some people. NIH NIDDK
The advice for this step comes from official health agencies and published research — the badge on each line shows which.
Authorised claims say a nutrient contributes to a normal body function. They do not mean that eating more than you need improves that function, or that a food treats any condition. Population studies show associations, not proof of cause.
Meal options built from this flow
Pick any option per meal. Ranked by how well one portion covers this goal's targets and how many steps above its foods support (reference adult, everything diet). The planner adapts portions, diet type and allergies.
Breakfast — pick one of 3
Spinach
Tomatoes
Raspberries
Oat bran flakes
Linseed (flaxseed), ground
Wholemeal rye bread
AvocadoLunch — pick one of 3
Quinoa, boiled
Romaine lettuce
Pearl barley, boiled 150 g · 
Button mushrooms 100 g · 
Leek 60 g · Eggs, boiled 60 g (1 egg) · 
Olive oil 5 gDinner — pick one of 3
GarlicEggs, boiled 180 g (3 eggs) · 
Courgette (zucchini) 100 g · 
Red sweet pepper 60 g · 
Emmental cheese 20 g · 
Lamb's lettuce 40 g · 
Wholemeal bread 40 g · Olive oil 5 g
Lentils, boiledSnack — pick one of 3
Skyr 150 g · 
Pomegranate 80 g
Cottage cheese 100 g · 
Sweet cherries 100 g
Kefir, low-fat 200 g · 
Kiwi fruit 75 gIn short
Iodine contributes to the normal production of thyroid hormones and normal thyroid function; selenium to normal thyroid function.
What official sources say
Key nutrients & daily targets
Shown for a reference adult (40-year-old man, 75 kg, ~2600 kcal). Your plan recalculates these for your age, sex and weight.
| Nutrient | Daily target | Basis |
|---|---|---|
| Iodine | 150 µg | NIH ODS Recommended Dietary Allowance / Adequate Intake for your age and sex NIH ODS |
| Selenium | 55 µg | NIH ODS Recommended Dietary Allowance / Adequate Intake for your age and sex NIH ODS |
All authorised EU health claims for this goal (2)
Exact wording from Regulation (EU) No 432/2012. A food may only carry a claim if it meets the legal condition of use — on each food page we show the numbers that meet (or miss) it.
Selenium contributes to the normal thyroid function.EUR-LexEU CommissionNIH ODS
Iodine contributes to the normal production of thyroid hormones and normal thyroid function.EUR-LexEU CommissionNIH ODS
Foods ranked by nutrient content (14)
Ranked by how much of the daily target one normal portion provides (nutrient values: BLS 4.0 / USDA FDC), plus authorised claims the food qualifies for.
Mussels · 150 g
Cod · 150 g
Sardines in oil, drained · 90 g
Herring · 125 g
Mackerel · 125 g
Eggs, boiled · 120 g (2 eggs)
Tuna, canned, drained · 100 g
Wholemeal pasta, boiled · 180 g
Alaska pollock · 150 g
Shrimp · 100 g
Trout · 125 g
Chicken breast, skinless · 150 g
Salmon · 125 g
Turkey breast, skinless · 150 g
Example day from a thyroid function plan
Generated automatically for the reference adult. Your plan adapts portions, diet type and allergies.
Mackerel 170 g · 
Buckwheat groats (dry) 100 g · 
Carrots 100 g · Leek 60 g · 
Rapeseed (canola) oil 10 gCottage cheese 190 g · Sweet cherries 190 gKefir, low-fat 380 g · Kiwi fruit 140 g⚕️ Safety tips
Sources
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- Iodine — fact sheet for health professionals — NIH Office of Dietary Supplements
- Selenium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Hypothyroidism (underactive thyroid) — NIH NIDDK
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut
- FoodData Central — USDA Agricultural Research Service