Heartburn & Reflux

Spices

(14.5 Oz Each) Petite No‑Salt‑Added Diced Tomatoe

Petite no-salt-added diced tomatoes are canned tomatoes cut into small pieces, typically packed in tomato juice without added sodium. They are commonly used in soups, sauces, stews, and mixed dishes.

Tomatoes provide lycopene, vitamin C, potassium, folate, and small amounts of vitamin A and fiber.

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Other

• ½ Cup High-Fiber Bbq Sauce (Low Sugar)

A low-sugar, high-fiber barbecue sauce is a condiment typically made from tomato paste, vinegar, spices, and added fiber to boost thickness and fiber content while keeping sugar lower than standard BBQ sauce. It is used for flavor rather than as a major source of calories or protein.

It may provide small amounts of fiber and potassium from tomato ingredients, but nutrient content varies widely by brand and recipe.

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Produce

• ½ Cup Tomato Sauce (No Sugar Added)

No-sugar-added tomato sauce is a cooked tomato product commonly used in soups, pasta dishes, and sauces. It provides concentrated tomato flavor with no added sugars.

Tomato sauce provides lycopene, vitamin C, vitamin A, potassium, and small amounts of folate and fiber.

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Spices

1–2 Small Green Chili Peppers, Sliced

Small green chili peppers are immature hot peppers used to add pungent heat and fresh, sharp flavor to dishes. They are typically low in calories and used in small amounts as a spice ingredient.

Green chili peppers provide vitamin C, vitamin A precursors, small amounts of vitamin B6 and potassium, and capsaicinoids.

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Other

½ Cup Dark Chocolate Chip

Dark chocolate chips are small pieces of sweetened chocolate made primarily from cocoa solids, cocoa butter, and sugar. A 1/2-cup serving is energy-dense and typically used in baking or as a dessert ingredient.

Dark chocolate chips provide calories from fat and carbohydrates along with iron, magnesium, copper, manganese, and small amounts of fiber and potassium.

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Other

½ Cup Mini Dark Chocolate Chip

Mini dark chocolate chips are small pieces of sweetened dark chocolate typically made from cocoa solids, cocoa butter, and sugar. They are generally used in baking or as a mix-in rather than consumed as a standalone whole food.

Dark chocolate chips provide carbohydrates and fat, with small amounts of iron, magnesium, copper, and cocoa-derived polyphenols; exact nutrition varies by cocoa percentage and added sugar.

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Other

½ Cup Pickled Jalapeños, Sliced

Pickled jalapeños are sliced jalapeño peppers preserved in a vinegar-based brine. They add heat and acidity to foods, but pickling usually makes them high in sodium.

They provide vitamin C and small amounts of vitamin A and potassium, while pickled versions are typically notably high in sodium.

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Produce

½ Cup Pickled Red Onion

Pickled red onion is red onion preserved in an acidic brine, often vinegar-based, giving it a tangy flavor and crisp texture. It is commonly used as a condiment or garnish rather than a main vegetable serving.

It provides small amounts of vitamin C, folate, potassium, and antioxidant flavonoids such as quercetin, but sodium can be high depending on the brine.

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½ Lemon Juiced, Fresh

Fresh lemon juice is the liquid extracted from lemon fruit, commonly used to add acidity and citrus flavor to foods and beverages. It is low in calories and provides vitamin C and citric acid.

Lemon juice is notable for vitamin C, small amounts of potassium and folate, and naturally occurring citric acid.

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Other

½ Tbsp Low Sodium Taco Seasoning

A low-sodium taco seasoning is a blended spice mix typically made from chili pepper, cumin, paprika, garlic, onion, and oregano, used to flavor savory dishes. It provides concentrated flavor with less sodium than standard taco seasoning, but is usually consumed in small amounts.

In a 1/2 tablespoon serving, it typically provides small amounts of sodium, trace fiber, and minor amounts of minerals such as iron and potassium, depending on the blend.

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Spices

½ Teaspoons Chili Powder

Chili powder is a spice blend typically made from ground dried chili peppers and sometimes cumin, garlic, oregano, and other seasonings. It is used in small amounts to add heat, color, and flavor to savory dishes.

Chili powder provides vitamin A carotenoids and smaller amounts of vitamin E, vitamin K, iron, and potassium, though serving sizes are usually very small.

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Spices

½ Tsp Cracked Black Pepper

Cracked black pepper is a pungent spice made from dried berries of Piper nigrum. It is commonly used in small amounts to add heat and aroma to savory dishes.

Black pepper provides small amounts of manganese, vitamin K, iron, and fiber, with piperine as its notable bioactive compound.

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Other

½ Tsp Harissa Paste

Harissa paste is a spicy North African condiment typically made from chili peppers, garlic, olive oil, and spices. A 1/2 teaspoon serving is very small and used mainly for flavor.

Harissa provides small amounts of vitamin A, vitamin C, and antioxidants from chili peppers, with sodium varying widely by brand.

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Other

⅓ Cup Dark Chocolate Chips Or Cacao Nib

Dark chocolate chips or cacao nibs are concentrated cocoa products with a rich, bitter to semi-sweet flavor. They provide cocoa solids, some fiber, and minerals, though chocolate chips may also contain added sugar depending on the product.

They are notable for magnesium, iron, copper, manganese, fiber, and cocoa flavanols; sweetened chocolate chips may also contribute significant added sugar.

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Other

¼ C Unsweetened Cocoa Powder

Unsweetened cocoa powder is the dry, concentrated powder made from cacao solids after most of the cocoa butter is removed. It has an intense chocolate flavor and is commonly used in baking, beverages, and desserts.

Cocoa powder provides fiber and notable amounts of iron, magnesium, copper, manganese, and flavanol antioxidants, with very little sugar when unsweetened.

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Seeds

¼ Cup Flaxseed Meal Or 2.5 Tablespoons Whole Flaxseed

Flaxseed meal is ground flaxseed, a nutrient-dense seed ingredient commonly added to cereals, yogurt, smoothies, and baked goods. It is especially valued for its fiber, alpha-linolenic acid (ALA) omega-3 fats, and lignans.

Flaxseed meal provides fiber, plant omega-3 fatty acids (ALA), lignans, protein, magnesium, manganese, and thiamin.

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Other

¼ Cup No-Sugar-Added Marinara Sauce

No-sugar-added marinara sauce is a tomato-based pasta sauce typically made from tomatoes, garlic, onions, herbs, and olive oil, with no added sweeteners. A 1/4-cup serving is generally low in calories and provides flavor with modest amounts of nutrients from cooked tomatoes.

It typically provides vitamin C, potassium, small amounts of fiber, and tomato carotenoids such as lycopene.

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Condiments

¼ Cup White Vinegar

White vinegar is a clear, acidic liquid made by fermenting alcohol into acetic acid. It is commonly used in cooking, pickling, and food preservation.

White vinegar contains acetic acid and trace amounts of minerals, but it provides minimal calories and negligible amounts of vitamins, protein, fat, or fiber.

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Other

¼ Tsp Red Chili Flake

Red chili flakes are crushed dried red peppers used as a spicy seasoning. In a 1/4 teaspoon serving, they contribute flavor with only trace amounts of calories and nutrients.

Red chili flakes provide small amounts of vitamin A, vitamin C, and antioxidants such as ক্যapsanthin and capsaicin, but a 1/4 teaspoon serving contributes only minimal nutrients.

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Spices

¼ Tsp White Pepper (Or Black Pepper)

White pepper and black pepper are pungent spices made from the peppercorn fruit of Piper nigrum, with white pepper having a milder, earthier flavor and black pepper a sharper, more aromatic taste. In the small amount of 1/4 teaspoon, they contribute flavor far more than significant calories or nutrients.

Pepper provides small amounts of manganese, vitamin K, and plant compounds such as piperine, though a 1/4 teaspoon serving contributes only minimal nutrients.

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Produce

A Few Lemon Wedges, For Serving

Lemon wedges are pieces of fresh lemon commonly served as a garnish or to add bright, acidic flavor to foods and drinks.

Lemon provides vitamin C along with small amounts of folate, potassium, and flavonoid antioxidants such as hesperidin and eriocitrin.

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Produce

Aleppo Pepper Or ½ Teaspoon Crushed Red Pepper

Aleppo pepper and crushed red pepper are dried chile pepper seasonings used to add mild to moderate heat and fruity, smoky flavor to foods. They are typically used in small amounts as a spice rather than eaten as a vegetable serving.

They provide small amounts of vitamin A, vitamin C, and carotenoid antioxidants, though typical serving sizes contribute limited overall nutrients.

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Spices

Ancho Chile Powder

Ancho chile powder is a ground spice made from dried poblano peppers. It has a mild-to-moderate heat and a slightly sweet, smoky flavor.

It provides carotenoids including vitamin A precursors, small amounts of vitamin C and vitamin E, and minerals such as potassium and iron.

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Other

Ancho Chili Powder

Ancho chili powder is made from dried, ground poblano peppers and has a mild heat with a sweet, smoky flavor. It is commonly used as a seasoning in Mexican and Southwestern cooking.

It provides vitamin A precursors such as carotenoids, along with smaller amounts of vitamin C, vitamin B6, potassium, and fiber.

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Produce

And 1/2 Tablespoons Chipotle Adobo Sauce

Chipotle adobo sauce is a smoky, spicy condiment typically made from chipotle peppers, tomatoes, vinegar, garlic, and seasonings. It is used in small amounts to add heat and flavor rather than as a major source of nutrition.

It may provide small amounts of vitamin C, vitamin A carotenoids, and trace minerals, but sodium can be relatively high depending on the product.

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Condiment

Apple Cider Vinegar

Acetic acid in ACV improves insulin sensitivity, supports digestion, and may aid weight management.

Acetic acid, probiotics (raw/unfiltered)

Fruits

Apples

Apples are a crunchy, sweet, and satisfying snack that have immune boosting and disease preventing properties.

Phytonutrients, Antioxidants, Fiber, Protein

Oils

Balsamic Vinegar

Balsamic vinegar is a dark, sweet-tart vinegar made from grape must, commonly used in dressings, marinades, and finishing sauces. A tablespoon provides flavor with very few calories and only small amounts of nutrients.

Balsamic vinegar contains small amounts of carbohydrates and trace minerals such as manganese and potassium, along with polyphenol compounds from grapes.

Produce

Black Pepper

Black pepper is a common culinary spice made from dried berries of the Piper nigrum plant. It is used in small amounts to add pungency and aroma to savory dishes.

Black pepper provides small amounts of manganese and vitamin K and contains the bioactive compound piperine, though typical serving sizes contribute minimal nutrients.

Spices

Black Peppercorn

Black peppercorn is the dried fruit of the Piper nigrum vine and a widely used culinary spice known for its sharp, pungent flavor. It is commonly used to season savory dishes and spice blends.

Black peppercorn provides manganese and small amounts of vitamin K, iron, and dietary fiber, along with the bioactive compound piperine.

Grains

Brown Rice Vinegar

Brown rice vinegar is a mild, fermented vinegar made from brown rice, commonly used as a seasoning, marinade, or dressing ingredient. It has a gentler acidity and slightly more complex flavor than distilled white vinegar.

Brown rice vinegar is very low in calories and typically provides only trace amounts of minerals and other nutrients.

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Other

Buffalo Sauce

Buffalo sauce is a spicy condiment typically made from cayenne pepper hot sauce mixed with butter or oil, and often includes vinegar and salt. It is used mainly as a flavoring sauce rather than a significant source of nutrients.

Buffalo sauce generally provides small amounts of sodium and fat, with negligible protein, fiber, vitamins, or minerals unless formulation varies.

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Condiments

Buffalo-Style Hot Sauce

Buffalo-style hot sauce is a spicy condiment typically made from cayenne pepper sauce and vinegar, often with added salt and sometimes butter or oil. It is used to add heat and tangy flavor rather than significant nutrition.

It generally provides very small amounts of vitamin A from peppers and is typically high in sodium, with minimal calories, fat, protein, or fiber.

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Other

Cacao Nib

Cacao nibs are small pieces of crushed cacao beans with an intense chocolate flavor and little to no added sugar. They are minimally processed and provide fiber, minerals, and plant compounds.

Cacao nibs provide dietary fiber, magnesium, iron, copper, manganese, and flavanol polyphenols.

Spices

Cajun Seasoning

Cajun seasoning is a spice blend typically made from paprika, cayenne, garlic powder, onion powder, black pepper, and herbs, with many commercial versions also containing salt. It is used to add bold, spicy flavor to meats, seafood, vegetables, and grain dishes.

It provides small amounts of antioxidants and trace minerals from spices such as paprika, cayenne, garlic, onion, and black pepper, but nutritional impact is usually modest because serving sizes are small.

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Herbs

Calendula

Calendula is a medicinal flower that has several health benefits.

Carotenoids

Produce

Can Diced Green Chiles (Drained)

Canned diced green chiles are typically mild green chili peppers that are chopped and packed for convenience, then drained before use. They add pepper flavor with few calories, but canned varieties may contain added salt.

Diced green chiles provide vitamin C, small amounts of vitamin A-related carotenoids, and modest amounts of potassium and fiber.

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Produce

Can Diced Tomatoes With Their Juice

Canned diced tomatoes with their juice are processed tomatoes preserved in liquid, commonly used in sauces, soups, and stews. They retain many of the nutrients and phytochemicals found in tomatoes, though sodium can vary widely if salt is added.

Tomatoes provide lycopene, vitamin C, potassium, folate, and small amounts of vitamin A and fiber.

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Produce

Canned Chipotle Chiles In Adobo Sauce

Canned chipotle chiles in adobo sauce are smoked, dried jalapeños packed in a tangy tomato-vinegar sauce. They are used primarily as a condiment or flavoring ingredient and are typically spicy, smoky, and relatively high in sodium compared with fresh produce.

They provide capsaicinoids, some vitamin C and vitamin A, and small amounts of potassium and iron, but canned versions are often notable for their sodium content.

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Spices

Canned Chipotle Pepper In Adobo Sauce

Canned chipotle peppers in adobo sauce are smoked, dried jalapeño peppers packed in a seasoned tomato-vinegar sauce. They are used mainly as a spicy, smoky condiment or flavoring ingredient.

They provide vitamin C, some vitamin A, carotenoids, and capsaicinoids, though canned products are often high in sodium.

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Produce

Canned Crushed Pineapple In Juice

Canned crushed pineapple in juice is pineapple that has been finely chopped and preserved in its own juice rather than syrup. It provides the sweet-tart flavor of pineapple with convenient storage, though some heat-sensitive nutrients may be lower than in fresh fruit.

Pineapple provides vitamin C and manganese, with smaller amounts of copper, vitamin B6, and potassium, plus naturally occurring sugars and some fiber.

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Produce

Canned Diced Tomatoe

Canned diced tomatoes are chopped tomatoes preserved in juice or puree, commonly used in soups, sauces, and stews. They provide many of the same nutrients as fresh tomatoes, though sodium can be high in salted varieties.

Canned diced tomatoes provide lycopene, vitamin C, potassium, folate, and small amounts of vitamin A and fiber.

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Spices

Cardamom

Cardamom is a wonderful medicinal spice that has similar health properties as those of cinnamon and ginger.

Iron, Manganese, Calcium, Magnesium, Antioxidants

Spices

Cardamom Or Paprika

Cardamom and paprika are both culinary spices used to add aroma, color, and flavor to foods. Cardamom is made from aromatic seed pods, while paprika is a ground pepper spice that ranges from sweet to mildly hot.

They provide small amounts of minerals and antioxidants; paprika is especially noted for carotenoids and vitamin A activity, while cardamom contributes trace manganese and other phytochemicals.

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Dairy

Cashew Lime Cream

A creamy sauce or topping typically made by blending cashews with lime juice and water, often used as a dairy-free alternative to cream-based dressings or sauces. Despite the import category, it is generally not a true dairy food unless dairy ingredients are added.

Cashew lime cream typically provides mostly unsaturated fat along with copper, magnesium, manganese, and small amounts of plant protein; lime adds vitamin C.

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Spices

Cayenne Pepper

Cayenne Pepper is a fantastic medicinal and therapeutic spice that can provide pain relief from ailments such as migraines, nausea, sore throats, sinus infections, heartburn, hemorrhoids, stomachaches, toothaches.

Vitamin C, Beta-carotene

Other

Cayenne Pepper (If Desired)

Cayenne pepper is a hot chili pepper used as a spice to add heat and flavor to foods. It contains capsaicinoids, the compounds responsible for its pungency.

Cayenne pepper provides vitamin A, vitamin C, vitamin B6, carotenoids, and capsaicin-related phytonutrients.

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Produce

Cherry Tomatoe

Whole cherry tomatoes are small, sweet-tart tomatoes commonly eaten raw or cooked. They are a produce vegetable in culinary use, though botanically they are fruit.

Cherry tomatoes provide vitamin C, vitamin A carotenoids including lycopene, potassium, folate, and small amounts of fiber.

Vegetables

Chicory

Chicory is a nutrient rich plant whose flowers, green leaves, and roots have been used for thousands of years to help heal numerous health conditions such as heartburn, jaundice, digestive disorders, liver disease.

Vitamin C, Vitamin A, Potassium, Iron, Calcium, Antioxidants, Fiber, Inulin

Produce

Chile De Árbol Powder Or Cayenne Powder

Chile de árbol powder and cayenne powder are ground dried hot chili peppers used as pungent spices in many cuisines. They add heat and small amounts of nutrients rather than serving as a major calorie source.

They provide vitamin A precursors (carotenoids), vitamin C, small amounts of vitamin E and vitamin K, and trace minerals such as potassium and manganese.

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Produce

Chile-Garlic Sauce Or Sriracha Sauce

Chile-garlic sauce, including sriracha-style sauce, is a spicy condiment typically made from chili peppers, garlic, vinegar, sugar, and salt. It is used in small amounts to add heat and flavor rather than as a major nutrient source.

It provides small amounts of vitamin C and capsaicinoids from chili peppers, but is most notable nutritionally for its often high sodium content.

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Spices

Chili Flake

Chili flake is a dried, crushed hot pepper used as a seasoning to add heat and flavor to foods. It contains capsaicinoids and small amounts of vitamins, minerals, and antioxidant compounds.

Chili flake provides capsaicin along with small amounts of vitamin A, vitamin C, vitamin E, potassium, and carotenoids.

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Spices

Chili Powder Or Cayenne Pepper

Chili powder or cayenne pepper is a pungent spice made from dried chili peppers; chili powder blends may also include other spices. It is commonly used in small amounts to add heat, color, and flavor to savory dishes.

It provides capsaicinoids and small amounts of vitamin A, vitamin C, vitamin E, vitamin B6, and potassium.

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Spices

Chipotle Chile Powder Or Finely Chopped Chipotle Chile Pepper In Adobo Sauce

Chipotle chile powder or finely chopped chipotle peppers in adobo are smoked, dried jalapeños used as a spicy seasoning or ingredient. They add heat and smoky flavor, with adobo products also contributing sodium and sometimes added sugar.

Chipotle peppers provide capsaicin, vitamin C, provitamin A carotenoids, and small amounts of potassium and fiber; adobo sauce versions are often higher in sodium.

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Produce

Chipotle Chile Powder Or Smoked Paprika

Chipotle chile powder and smoked paprika are ground dried peppers used as spices, valued for smoky flavor and mild to moderate heat depending on the product. They are typically used in small amounts rather than eaten as a primary vegetable.

They provide vitamin A carotenoids and smaller amounts of vitamin E, vitamin C, and minerals such as iron and potassium.

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Condiments

Chipotle Chiles In Adobo Sauce

Chipotle chiles in adobo sauce are smoked, dried jalapeo peppers packed in a tangy, seasoned tomato-vinegar sauce. They are commonly used as a spicy condiment or flavoring ingredient in Mexican and Tex-Mex cooking.

They provide capsaicin, vitamin C, small amounts of vitamin A and potassium, while packaged adobo sauce products may also be relatively high in sodium.

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Spices

Chipotle Chili Powder

Chipotle chili powder is a ground spice made from dried smoked jalapeño peppers, often used to add smoky heat to savory dishes. It provides flavor in small amounts and contributes some plant compounds typical of chili peppers.

It contains small amounts of vitamin A precursors, vitamin C, vitamin E, potassium, and antioxidant carotenoids, along with capsaicinoids.

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Spices

Chipotle Peppers In Adobo Sauce, Minced

Chipotle peppers in adobo sauce are smoked, dried jalapeño peppers packed in a tangy, seasoned tomato-vinegar sauce. They are used as a spicy condiment or flavoring ingredient and are typically high in sodium when canned.

They provide vitamin C, some vitamin A, carotenoids, and capsaicinoids, though canned adobo products are often notable for their sodium content.

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Other

Chipotle Peppers In Adobo, Minced

Chipotle peppers in adobo are smoked, dried jalapeño peppers packed in a tangy, seasoned tomato-vinegar sauce. Minced versions are used as a concentrated flavoring ingredient and are typically spicy, smoky, and salty.

They provide vitamin C, some vitamin A, carotenoids, and capsaicinoids, but sodium can be high because of the adobo sauce.

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Other

Chocolate Chip

Chocolate chips are small drops or pieces of sweetened chocolate commonly used in baking and desserts. They are a processed ingredient rather than a whole food.

Chocolate chips typically provide carbohydrates and sugars, fat including saturated fat, and small amounts of iron and copper, with nutrient content varying by cocoa percentage and formulation.

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Condiments

Cider Vinegar

Cider vinegar is a fermented vinegar made from apple cider or apple juice. It is highly acidic and used mainly as a flavoring, preservative, and pickling ingredient.

Cider vinegar provides acetic acid and trace amounts of potassium and polyphenols, but it is not a significant source of vitamins or minerals.

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Condiments

Cider Vinegar Or Lemon Juice

Cider vinegar or lemon juice are acidic flavoring ingredients commonly used in dressings, marinades, and beverages. Lemon juice provides vitamin C, while cider vinegar contributes acetic acid with minimal calories.

Lemon juice is notable for vitamin C and small amounts of potassium and folate, while cider vinegar contains acetic acid and only trace amounts of vitamins and minerals.

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Other

Cocoa

Cocoa is the dried and processed seed of the cacao tree, used to make cocoa powder and chocolate. Unsweetened cocoa is rich in polyphenols and has a strong, bitter flavor.

Unsweetened cocoa provides fiber, magnesium, iron, copper, manganese, and polyphenol compounds such as flavanols.

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Condiments

Cocoa Cacao Or Carob Powder

Cocoa, cacao, and carob powders are dry flavoring powders used in baking and beverages; cocoa and cacao come from cacao beans, while carob comes from the pod of the carob tree and is naturally caffeine-free. Grouping them as condiments is not ideal, but among the available categories they fit best under Other.

Unsweetened cocoa or cacao powder provides flavanols, fiber, iron, magnesium, copper, and manganese, while carob powder provides fiber, calcium, and polyphenols.

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Grains

Corn Tortillas Or Steamed Rice

Corn tortillas or steamed rice are staple grain-based foods that primarily provide carbohydrates for energy. Corn tortillas are typically made from nixtamalized corn, while steamed rice is cooked whole or refined rice.

They mainly provide complex carbohydrates; corn tortillas can contribute fiber, magnesium, and some calcium if lime-treated, while steamed rice provides carbohydrates with small amounts of B vitamins and minerals depending on the type.

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Produce

Cracked Pepper

Cracked pepper is coarsely ground black pepper made from dried peppercorns and used as a pungent seasoning. It is a spice, not produce.

Cracked pepper provides small amounts of manganese, vitamin K, iron, and antioxidant compounds such as piperine, though it is typically consumed in very small quantities.

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Spices

Crushed Tomatoes, No-Salt Added

No-salt-added crushed tomatoes are processed tomatoes packed without added sodium, commonly used as a base for sauces, soups, and stews. They provide many of the same nutrients as tomatoes in a convenient canned form.

They are notable for lycopene, vitamin C, potassium, and smaller amounts of vitamin A, folate, and fiber.

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Spices

Cumin, 1 Tsp Chili Powder, ½ Tsp Smoked Paprika

A spice blend ingredient combination of cumin, chili powder, and smoked paprika used to add earthy, pungent, and smoky heat to savory dishes. It is recognized as a spice mixture rather than a single whole food.

This spice mixture provides small amounts of iron, manganese, vitamin A carotenoids, and various polyphenol compounds, though serving-size nutrient totals are modest.

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Spices

Curry Powder

Curry powder is a spice blend that commonly contains turmeric, coriander, cumin, ginger, fenugreek, and chili or black pepper. It is used in small amounts to add flavor, color, and aroma to savory dishes.

In small culinary amounts, curry powder provides trace amounts of manganese, iron, vitamin K, and diverse polyphenols from its blended spices.

Sweet

Dark Chocolate

Flavonoids in dark chocolate (70%+) reduce blood pressure and improve mood via serotonin pathways.

Flavonoids, iron, magnesium, theobromine

Other

Dark Chocolate (70% Cocoa Or Higher), Melted Or Chopped

Dark chocolate with 70% cocoa or higher is a cocoa-rich chocolate product with less sugar than milk chocolate. It is commonly used melted or chopped in baking, desserts, and sauces.

Dark chocolate is notable for cocoa flavanols, fiber, iron, magnesium, copper, manganese, and some potassium.

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Herbs

Dill

Dill is an ancient herb that contains medicinal compounds including flavoniods and monoterpenes.

Calcium, Magnesium, Iron, Antioxidants

Produce

Dried Minced Garlic

Dried minced garlic is dehydrated garlic cut into small pieces and used as a concentrated seasoning ingredient. It provides garlic flavor and some of the sulfur-containing compounds found in fresh garlic, though amounts can vary with processing and storage.

Dried minced garlic contains small amounts of manganese, vitamin B6, vitamin C, selenium, and sulfur-containing compounds such as alliin-derived compounds.

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Other

Dried Red Chili

Dried red chili is the dehydrated fruit of hot pepper varieties used to add heat, color, and flavor to many cuisines. It contains capsaicinoids, which give chili its pungency.

Dried red chili provides capsaicin, carotenoids including provitamin A compounds, vitamin C in smaller retained amounts, vitamin B6, potassium, and fiber.

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Condiments

Enchilada Sauce

Enchilada sauce is a savory sauce typically made from chili peppers, tomatoes or tomato paste, broth, spices, and sometimes oil or flour. It is used to flavor enchiladas and other Mexican-style dishes.

Enchilada sauce may provide small amounts of vitamin A, vitamin C, potassium, and carotenoids, but commercial versions are often notable for sodium.

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Produce

Extra Lime Wedges

Extra lime wedges are cut pieces of lime, a citrus fruit commonly used to add tart flavor and acidity to foods and drinks. They are low in calories and provide small amounts of vitamin C and plant antioxidants.

Lime provides vitamin C, small amounts of folate and potassium, and citrus flavonoids such as hesperidin and eriocitrin.

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Other

Fat-Free Italian Or Balsamic Salad Dressing

Fat-free Italian or balsamic salad dressing is a prepared condiment typically made with vinegar, water, herbs, spices, and added sweeteners, starches, or gums in place of oil. It is used to flavor salads and vegetables but is usually low in calories and fat.

These dressings are typically low in fat and calories but may contain sodium, added sugars, small amounts of potassium, and trace antioxidants from vinegar, herbs, or spices.

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Grains

Fat-Free Pasta Sauce

Fat-free pasta sauce is typically a tomato-based prepared sauce made without added fat. It is commonly used as a savory topping or cooking ingredient for pasta and other dishes.

It typically provides lycopene, vitamin C, potassium, and small amounts of vitamin A and fiber, with nutrient levels varying by brand and ingredients.

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Teas

Fenugreek Tea

Fenugreek Tea is one of the oldest medicinal tonics and has been used for thousands of years to prevent fevers, soothe stomach disorders, and to treat diabetics.

Vitamin A, Vitamin C, Calcium, Copper, Iron, Magnesium, Selenium, Folate, Amino acids

Produce

Fire-Roasted Diced Tomatoe

Fire-roasted diced tomatoes are chopped tomatoes that have been charred or roasted to add a smoky flavor, then canned or packed for use in cooking. Despite the import label, this is more accurately categorized as a vegetable ingredient in culinary use.

Tomatoes provide lycopene, vitamin C, potassium, folate, and small amounts of vitamin A and fiber.

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Produce

Fire-Roasted Or Plain Diced Tomatoe

Diced tomatoes are chopped tomato pieces, sold fresh or canned, including fire-roasted varieties with a smoky flavor. They are commonly used as a vegetable ingredient in soups, sauces, stews, and side dishes.

Tomatoes provide vitamin C, potassium, folate, vitamin K, and carotenoid antioxidants including lycopene.

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Seeds

Flaxseed Meal

Flaxseed meal is ground flaxseed, a mild nutty ingredient commonly added to cereals, smoothies, baked goods, and other foods. It is valued for its fiber, plant omega-3 fats, and lignan content.

Flaxseed meal provides alpha-linolenic acid (ALA), dietary fiber, lignans, protein, magnesium, manganese, and thiamin.

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Condiments

Frank’S Hot Sauce Or Barbecue Sauce

A sauce category that includes hot sauces and barbecue sauces, typically used as condiments or flavoring ingredients. These products vary widely but are often made from peppers, vinegar, tomatoes, sweeteners, salt, and spices.

Depending on the type, these sauces may provide small amounts of sodium, sugars, capsaicinoids, and trace vitamins from peppers or tomatoes.

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Other

Fresh Green Chilies, Seeds Removed

Fresh green chilies are immature chili peppers with a sharp, pungent flavor; removing the seeds reduces some heat but they remain spicy. They are commonly used to add brightness and heat to savory dishes.

Fresh green chilies provide vitamin C, vitamin A precursors, small amounts of vitamin B6 and vitamin K, plus antioxidant compounds such as capsaicinoids and carotenoids.

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Produce

Fresh Lemon Juice

Lemon juice is the acidic liquid extracted from lemons, commonly used to add tart flavor to foods and beverages. It is typically used in small amounts in cooking, dressings, marinades, and drinks.

Lemon juice provides vitamin C, small amounts of potassium and folate, and citric acid with minimal calories and sugar per serving.

Spices

Fresh Mint Leaves, To Garnish

Fresh mint leaves are aromatic herb leaves commonly used as a garnish or flavoring in savory dishes, desserts, and drinks. They add a cool, bright taste with minimal calories.

Fresh mint provides small amounts of vitamin A, vitamin C, folate, and manganese, along with antioxidant plant compounds such as menthol and rosmarinic acid.

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Other

Fresh Red Chili, Thinly Sliced, Optional

Fresh red chili peppers are the ripe fruits of Capsicum plants, used in small amounts to add heat and flavor to dishes. They are commonly eaten raw, sliced, or cooked.

Fresh red chili provides vitamin C, vitamin A carotenoids, small amounts of vitamin B6 and potassium, and capsaicinoids such as capsaicin.

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Vegetables

Fresno

Fresno usually refers to the Fresno chili pepper, a medium-hot red or green chili commonly used fresh, roasted, or pickled. It is similar to jalapeño but often slightly fruitier and can become hotter as it ripens red.

Fresno chili peppers provide vitamin C, small amounts of vitamin A, vitamin B6, and antioxidant carotenoids, with very few calories.

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Produce

Fresno Chile

Fresno chile is a medium-hot red or green chili pepper commonly used fresh, roasted, or in salsas and sauces. It is produce botanically classified as a fruit but culinarily used as a vegetable.

Fresno chiles provide vitamin C, vitamin A carotenoids, small amounts of vitamin B6 and potassium, and capsaicinoid compounds.

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Spices

Garlic

Garlic is one of the world’s oldest medicines and is an incredibly potent spice that can ward off a variety of illnesses and diseases.

Vitamin C, Vitamin B-6, Selenium, Calcium, Copper, Iron

Produce

Garlic Cloves, Minced

Garlic cloves are the pungent bulbs of the garlic plant, commonly chopped and used to flavor savory dishes. They are a concentrated culinary ingredient rather than a substantial calorie source.

Garlic provides small amounts of vitamin C, vitamin B6, manganese, and selenium, along with organosulfur compounds such as allicin formed when chopped or crushed.

Spices

Garlic Powder

Garlic powder is a dried, ground seasoning made from dehydrated garlic cloves. It is commonly used to add concentrated garlic flavor to savory dishes.

Garlic powder provides small amounts of manganese, vitamin B6, calcium, iron, potassium, and sulfur-containing compounds such as allicin precursors.

Produce

Garlic Sauce

Garlic sauce is a condiment made primarily from garlic, often blended with oil and sometimes emulsified with egg, lemon juice, or other seasonings. It is not produce; it fits best as a prepared sauce in Other.

Nutritional content varies widely by recipe, but garlic sauce commonly provides organosulfur compounds from garlic and is often high in fat and calories from added oil, with sodium depending on preparation.

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Spices

Ginger

Ginger is one of the world’s oldest and most popular medicinal spices.

Rich in essential vitamins, minerals, and antioxidants

Other

Ginger-Garlic Paste

Ginger-garlic paste is a blended condiment made primarily from fresh ginger and garlic, commonly used to add pungent, aromatic flavor to savory dishes. Its nutrition reflects the combination of both ingredients, though it is typically used in small amounts.

It provides small amounts of vitamin C, vitamin B6, manganese, selenium, and sulfur-containing phytochemicals such as gingerols and organosulfur compounds.

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Spices

Gound Black Pepper

Ground black pepper is the dried and finely milled fruit of Piper nigrum, used worldwide as a pungent seasoning. It adds flavor with minimal calories and contains bioactive compounds such as piperine.

Black pepper provides small amounts of manganese, vitamin K, iron, and fiber, with piperine as its most notable bioactive compound.

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Produce

Granulated Garlic

Granulated garlic is dried garlic that has been coarsely ground and used as a seasoning. It provides concentrated garlic flavor with many of the same sulfur-containing compounds found in fresh garlic, though some may be reduced by processing.

Granulated garlic contains small amounts of manganese, vitamin B6, vitamin C, selenium, and sulfur-containing compounds such as alliin-derived compounds.

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Produce

Grated Rind And Juice Of 1 Lime

Lime juice and grated lime rind (zest) are citrus ingredients used to add acidity, aroma, and bright flavor to foods and drinks. They provide vitamin C and citrus phytochemicals, with the rind contributing concentrated aromatic compounds and some fiber if consumed.

Lime juice and rind provide vitamin C, small amounts of folate and potassium, and citrus flavonoids such as hesperidin and eriocitrin; the rind also contains essential oils like limonene.

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Other

Green Chili, Finely Diced

Green chili is an unripe chili pepper with a sharp, pungent flavor commonly used fresh in savory dishes. Finely diced green chili adds heat along with small amounts of vitamins and antioxidant compounds.

Green chili provides vitamin C, small amounts of vitamin A, vitamin B6, potassium, and capsaicinoid compounds.

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Other

Green Chutney (Provide Link)

Green chutney is a savory condiment commonly made from fresh herbs such as cilantro and mint, along with green chili, lemon or lime juice, and spices. Its nutrition varies by recipe, but it is typically low in calories and used in small amounts for flavor.

Depending on the recipe, green chutney can provide vitamin C, vitamin K, carotenoids, and small amounts of folate and potassium from fresh herbs and citrus.

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Spices

Groundblack Pepper

Ground black pepper is a common spice made from dried, ground peppercorns of the Piper nigrum plant. It is used worldwide to add pungency and aroma to savory dishes.

Black pepper provides manganese and small amounts of vitamin K, iron, and dietary antioxidants, including piperine-related compounds.

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Produce

Guajillo Chile Powder

Guajillo chile powder is a ground spice made from dried guajillo peppers, known for a mildly to moderately spicy, slightly sweet and smoky flavor. It is commonly used to season sauces, marinades, soups, and Mexican dishes.

Guajillo chile powder provides carotenoids including vitamin A precursors, small amounts of vitamin C, vitamin B6, potassium, and fiber.

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Produce

Habanero Chile

Habanero chile is a very hot variety of Capsicum chinense used fresh, dried, or in sauces to add intense heat and fruity flavor. It is botanically a pepper and nutritionally fits within vegetables/produce.

Habanero chiles are especially high in vitamin C and also provide vitamin A carotenoids, small amounts of potassium, and capsaicinoids such as capsaicin.

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Produce

Halved Red And/Or Yellow Grape Tomatoes

Halved red and/or yellow grape tomatoes are small, sweet-tart tomatoes commonly eaten raw or lightly cooked. They are a low-calorie produce item that provides water, vitamins, and antioxidant carotenoids.

Grape tomatoes provide vitamin C, vitamin A precursors such as beta-carotene, lycopene, potassium, and small amounts of folate and fiber.

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Other

Harissa Spice

Harissa is a North African chili-based seasoning or paste made from hot peppers, garlic, olive oil, and spices such as cumin and coriander. It is used primarily as a flavoring ingredient rather than a major source of calories or nutrients.

Harissa can provide small amounts of vitamin C, vitamin E, carotenoids, and antioxidant compounds from chili peppers, garlic, and spices, though amounts vary widely by recipe.

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Condiments

High-Quality Balsamic Vinegar

High-quality balsamic vinegar is a dark, aged vinegar made from cooked grape must, valued for its concentrated sweet-tart flavor. It is typically used in small amounts as a condiment, dressing ingredient, or finishing drizzle.

It provides small amounts of polyphenol antioxidants and trace minerals such as potassium and calcium, but is not a significant source of most nutrients in typical serving sizes.

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Condiments

Hot Sauce

Hot sauce is a spicy condiment typically made from chili peppers, vinegar, and salt, with ingredients and sodium levels varying widely by brand and style. It is used primarily for flavor and is usually consumed in small amounts.

Hot sauce may provide small amounts of vitamin C and carotenoids from chili peppers, but it is often notable nutritionally for its sodium content rather than substantial micronutrients due to small serving sizes.

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Produce

Jalapeño Chile

Jalapeño chile is a medium-hot chili pepper commonly used fresh, pickled, or cooked in savory dishes. It is botanically a fruit but nutritionally and culinarily used as a vegetable.

Jalapeño peppers provide vitamin C, vitamin B6, small amounts of vitamin A, folate, potassium, and capsaicinoid compounds such as capsaicin.

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Produce

Jalapeño Chile Pepper Slices

Jalapeño chile pepper slices are cut pieces of a medium-hot chili pepper commonly used fresh or pickled to add heat and flavor to foods. As produce, they are a low-calorie vegetable ingredient with notable pungency from capsaicin.

Jalapeños provide vitamin C, vitamin A precursors (carotenoids), small amounts of vitamin B6 and folate, and antioxidant phytochemicals including capsaicin.

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Produce

Jalapeño Pepper

Jalapeño pepper is a medium-hot chili pepper commonly used fresh, pickled, or cooked in savory dishes. It is low in calories and provides capsaicin along with vitamin C and other antioxidants.

Jalapeño peppers provide vitamin C, vitamin A precursors such as carotenoids, small amounts of vitamin B6 and folate, and the bioactive compound capsaicin.

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Other

Jalapeño Pepper, Diced (Or Serrano)

Jalapeño and serrano peppers are medium-hot chili peppers commonly used fresh or cooked to add heat and flavor to savory dishes. They are low in calories and provide small amounts of vitamins, minerals, and plant compounds.

They are particularly noted for vitamin C and also provide vitamin A, vitamin B6, folate, potassium, and carotenoid antioxidants.

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Produce

Jalapeño, Seeded And Minced

Jalapeño is a medium-hot chili pepper commonly used fresh in salsas, sauces, and savory dishes. Seeded and minced jalapeño retains its characteristic heat and bright, grassy flavor, though removing the seeds and membranes can reduce pungency somewhat.

Jalapeños provide vitamin C, vitamin B6, small amounts of vitamin A and vitamin K, and capsaicin-related compounds.

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Spices

Jamaican Jerk Seasoning

Jamaican jerk seasoning is a spice blend commonly made with allspice, thyme, chili peppers, black pepper, cinnamon, nutmeg, garlic, and other seasonings. It is used to add a spicy, aromatic flavor to meats, seafood, vegetables, and marinades.

It typically provides small amounts of manganese, iron, calcium, potassium, and phytochemicals from spices and herbs, though serving sizes are usually small.

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Spices

Japanese Togarashi Spice Blend

Japanese togarashi spice blend is a traditional seasoning mix that commonly includes red chili pepper along with ingredients such as citrus peel, sesame seeds, seaweed, and other aromatics. It is used in small amounts to add heat, savory flavor, and aroma to foods.

In typical small serving sizes, togarashi provides modest amounts of capsaicinoids and other phytochemicals, with trace minerals that vary by the specific blend ingredients such as sesame seeds and seaweed.

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Spices

Jerk Seasoning Blend

Jerk seasoning blend is a Caribbean spice mixture commonly made from allspice, thyme, chili peppers, black pepper, cinnamon, garlic, ginger, and salt. It is used to season meats, seafood, vegetables, and marinades, with nutrition varying by recipe.

It typically provides small amounts of manganese, iron, vitamin K, and phytonutrients from spices and herbs, but is often notable for sodium when salt is included.

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Other

Juice From The Pickled Beetroot Jar

The liquid from a jar of pickled beetroot is a vinegar- or brine-based pickling liquid that may contain beet pigments, small amounts of beet nutrients, salt, sugar, and vinegar. It is used more as a condiment or flavoring than as a significant source of nutrition.

It may contain small amounts of betalains and naturally occurring beet nitrates, but nutrition varies widely and sodium is often high due to the pickling brine.

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Produce

Key Lime Juice Or Persian Lime Juice

Key lime juice and Persian lime juice are tart citrus juices commonly used for flavoring in beverages, marinades, dressings, and desserts. They provide acidity and small amounts of vitamin C and other citrus phytonutrients.

Lime juice is best known for vitamin C, with smaller amounts of folate, potassium, and citrus flavonoids such as hesperidin and eriocitrin.

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Fermented Foods

Kimchi

Kimchi is a traditional Korean fermented vegetable dish, most commonly made from napa cabbage and radish with seasonings such as chili, garlic, ginger, and salt. It is tangy, spicy, and typically eaten as a condiment or side dish.

Kimchi provides vitamin K, vitamin C, folate, fiber, and small amounts of probiotics and antioxidant compounds, though sodium is often high.

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Spices

Korean Chili Flake

Korean chili flake, often called gochugaru, is a coarsely ground dried red pepper commonly used in Korean cooking. It adds moderate heat, red color, and a slightly sweet, smoky flavor depending on the variety.

Korean chili flake contains capsaicinoids and small amounts of vitamin C, vitamin A precursors such as carotenoids, and potassium.

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Vegetables

Large Onion, Quartered And Thinly Sliced

Large onion that has been quartered and thinly sliced; nutritionally it is the same as raw onion. Onion is a pungent allium vegetable commonly used as a flavor base in cooked dishes and salads.

Onion provides vitamin C, folate, potassium, small amounts of vitamin B6, and phytochemicals such as quercetin and sulfur-containing compounds.

Vegetables

Large, Ripe Tomato (Cored, Seeded, And Finely Chopped, About 1/2 Cup)

A ripe tomato is a juicy, commonly used culinary vegetable that is botanically a fruit. This entry refers to cored, seeded, finely chopped tomato, about 1/2 cup.

Tomatoes provide vitamin C, potassium, folate, vitamin K, and carotenoids such as lycopene.

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Other

Lemon Juice (2-3 Lemons)

Lemon juice is the tart liquid pressed from lemons, commonly used to flavor foods and beverages. It is low in calories and provides vitamin C and citric acid.

Lemon juice is especially rich in vitamin C and also provides small amounts of potassium, folate, and citrus flavonoids.

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Fruit

Lemon Or Orange Zest

Lemon or orange zest is the fragrant outer peel of citrus fruit, used in small amounts to add concentrated flavor and aroma. It contains citrus essential oils and small amounts of fiber and phytonutrients.

Zest provides vitamin C in small amounts along with flavonoids such as hesperidin and other polyphenols, plus trace fiber.

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Herbs

Lemon Verbena

Lemon Verbena is a fragrant medicinal herb that has mild antiseptic, anti-inflammatory, and expectorant properties.

Rich in essential vitamins, minerals, and antioxidants

Produce

Lemon, Rind Of

Lemon rind is the outer peel of the lemon, valued for its concentrated citrus aroma and flavor. It contains plant compounds and fiber, though it is typically used in small amounts.

Lemon rind provides vitamin C, small amounts of fiber, and phytochemicals such as flavonoids and limonene.

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Fruits

Lemons

Lemons are a powerful healing fruit that contain phenomenal antibiotic, antiseptic, and anti-cancer properties.

Vitamin C, B-complex vitamins, Iron, Calcium, Magnesium, Silicon, Copper, Potassium

Produce

Lightly Packed Fresh Mint

Fresh mint is an aromatic leafy herb commonly used in salads, beverages, sauces, and garnishes. It has a cool, refreshing flavor and is typically consumed in small amounts.

Mint provides vitamin K and small amounts of vitamin A, folate, iron, and antioxidant polyphenols such as rosmarinic acid.

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Lime

Lime is a small citrus fruit with tart, acidic juice and aromatic peel, commonly used in cooking and beverages. It is eaten fresh or used as juice and zest.

Lime provides vitamin C and smaller amounts of folate, potassium, and flavonoid antioxidants.

Produce

Lime Juice

Juice from one lime is a tart citrus ingredient commonly used to flavor foods and beverages. It provides acidity and small amounts of vitamin C and other plant compounds.

Lime juice is best known for vitamin C and also contains small amounts of folate, potassium, and flavonoid antioxidants.

Produce

Lime Juice (Freshly Squeezed)

Freshly squeezed lime juice is the acidic juice extracted from limes, commonly used to add tart flavor to foods and beverages. It is a concentrated source of vitamin C and citrus phytochemicals.

Lime juice provides vitamin C along with small amounts of folate, potassium, and citrus flavonoids such as hesperidin and eriocitrin.

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Fruit

Lime Wedges For Garnish

Lime wedges are pieces of fresh lime typically served as a garnish to add tart citrus flavor and aroma to foods and drinks. They are a source of vitamin C and small amounts of beneficial plant compounds.

Lime provides vitamin C, small amounts of folate and potassium, and citrus flavonoids such as hesperidin and eriocitrin.

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Fruit

Lime Zest

Lime zest is the fragrant outer peel of the lime, used in small amounts to add intense citrus flavor and aroma. It contains concentrated citrus oils and some of the fruit's phytonutrients.

Lime zest provides small amounts of vitamin C, fiber, and citrus phytochemicals such as limonene and flavonoids.

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Produce

Limes, Juiced

Lime juice is the tart liquid pressed from limes, commonly used to add acidity and citrus flavor to foods and drinks. It provides small amounts of nutrients but is mostly used in modest serving sizes.

Lime juice is best known for vitamin C and also contains small amounts of folate, potassium, and citrus flavonoids.

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Sweeteners

Low-Sugar Barbecue Sauce

Low-sugar barbecue sauce is a condiment typically made from tomatoes, vinegar, spices, and sweeteners with less sugar than standard barbecue sauce. Its nutrition varies widely by brand and recipe, especially for sodium and sweetener type.

Usually provides small amounts of carbohydrates and sodium, with limited micronutrients unless made with tomato paste, which can contribute small amounts of potassium and lycopene.

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Other

Mandarin Orange Juice (Reserved From Oranges)

Mandarin orange juice is the juice extracted from mandarins, a sweet citrus fruit. It is commonly consumed as a beverage and provides natural sugars along with vitamin C and other citrus phytonutrients.

It is especially rich in vitamin C and also provides folate, potassium, and small amounts of carotenoids and flavonoids.

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Condiments

Mango Salsa And/Or Choice Of Hot Sauce

Mango salsa and hot sauce are condiments typically made from fruit or peppers with ingredients such as onions, vinegar, salt, and spices. Their nutrition varies by recipe, but they are generally used in small amounts to add flavor, acidity, and heat.

Mango salsa may provide vitamin C, some vitamin A, and small amounts of fiber, while hot sauce can provide capsaicinoids and usually very small amounts of vitamins depending on the peppers used.

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Condiments

Mango Salsa Recipe Or Store Bought Mango Salsa

Mango salsa is a condiment made primarily from mango with ingredients such as onion, peppers, tomato, cilantro, and lime juice. Its nutrition varies by recipe or brand, especially for sodium and added sugar in store-bought versions.

Mango salsa typically provides vitamin C, some vitamin A, potassium, and small amounts of fiber, with sodium content depending on preparation.

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Other

Marinade

A marinade is a seasoned liquid mixture used to flavor foods before cooking, commonly made with oil, acids, herbs, spices, salt, and sometimes sugar. Its nutrition varies widely by ingredients and is not a single whole food.

Nutritional content depends entirely on the recipe, but marinades often contain small amounts of fats, sodium, acids, and trace nutrients from herbs, spices, or aromatics.

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Herbs

Marshmallow Root

Marshmallow Root has been traditionally used as an expectorant and cough remedy for thousands of years.

Vitamin A, Vitamin C, B-complex vitamins, Selenium, Zinc, Copper, Iron

Herbs

Meadowsweet

Meadowsweet is a wild herb and flower that is rich in vitamin C, antioxidants, and bioflavonoids and works as a natural digestive aid and pain reliever.

Vitamin C, Antioxidants

Produce

Medium Fresh Tomatoes, Diced (To Replace 14 Oz Canned)

Fresh diced tomatoes are juicy, mildly acidic fruits commonly used in sauces, soups, salads, and cooked dishes. They provide flavor, color, and moisture with relatively few calories.

Tomatoes provide vitamin C, potassium, folate, vitamin K, and carotenoid antioxidants including lycopene and beta-carotene.

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Other

Medium Jalapeno Pepper (Seeded (If Desired) And Finely Chopped Or 1/4 Tsp Dried Pepper Flakes)

Jalapeño pepper is a medium-hot chili pepper used fresh or dried to add heat and flavor to savory dishes. It is low in calories and typically used in small amounts.

Jalapeño peppers provide vitamin C, vitamin A precursors, vitamin B6, and small amounts of potassium and fiber.

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Produce

Medium Onion, Finely Chopped

Medium onion, finely chopped, is a common allium vegetable used to add pungent flavor and aroma to savory dishes. It can be eaten raw or cooked and provides small amounts of fiber and protective plant compounds.

Onions provide vitamin C, folate, potassium, fiber, and sulfur-containing phytochemicals such as quercetin and other flavonoids.

Produce

Medium Radishe

Medium radish is a crisp root vegetable with a peppery flavor, commonly eaten raw in salads or as a garnish. It is low in calories and adds texture and mild pungency to meals.

Radish provides vitamin C, small amounts of folate and potassium, and fiber, along with glucosinolates and other phytochemicals.

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Fruits

Medium Red Apple

A medium red apple is a crisp, sweet-tart pome fruit commonly eaten fresh with the skin. It is a whole fruit that provides fiber, water, and plant compounds with relatively low calorie density.

Red apples provide fiber, vitamin C, potassium, and polyphenols such as quercetin and catechins.

Vegetables

Medium Red Onions, Thinly Sliced

Red onions are pungent bulb vegetables commonly eaten raw or cooked, with thinly sliced red onions often used in salads, sandwiches, and garnishes. They provide flavor along with small amounts of fiber, vitamins, and antioxidant compounds.

Red onions provide vitamin C, folate, potassium, fiber, and flavonoid antioxidants such as quercetin and anthocyanins.

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Vegetables

Medium Shallots, Diced

Medium shallots are small bulb vegetables in the allium family, related to onions and garlic, with a mild, slightly sweet flavor. Diced shallots are commonly used as a savory aromatic in cooking.

Shallots provide vitamin C, folate, vitamin B6, potassium, manganese, and small amounts of fiber and antioxidant polyphenols.

Vegetables

Medium White Onion

A medium white onion is a pungent bulb vegetable commonly used raw or cooked to add flavor and aroma to savory dishes. It is low in calories and provides small amounts of fiber and protective plant compounds.

White onion provides vitamin C, small amounts of folate and vitamin B6, potassium, fiber, and sulfur-containing phytochemicals such as thiosulfinates and flavonoids.

Vegetables

Medium Yellow Onion, Diced

Medium yellow onion, diced, is a common allium vegetable used as a savory base in cooked and raw dishes. It has a sharp flavor when raw that becomes sweeter and milder with cooking.

Yellow onion provides vitamin C, folate, potassium, and small amounts of vitamin B6, along with phytochemicals such as quercetin and sulfur-containing compounds.

Spices

Mild Chili Powder

Mild chili powder is a ground spice blend typically made from dried mild chili peppers and sometimes other spices such as cumin, oregano, or garlic. It adds mild heat, color, and flavor to savory dishes.

It provides small amounts of vitamin A, vitamin C, vitamin E, carotenoids, and trace minerals such as potassium and iron.

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Produce

Mild Green Chiles

Mild green chiles are immature green chili peppers with a fresh, slightly pungent flavor and relatively low heat compared with hotter chile varieties. They are commonly used fresh, roasted, or canned in savory dishes.

Mild green chiles provide vitamin C, small amounts of vitamin A, vitamin B6, potassium, and fiber.

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Spices

Mild New Mexico Red Chile Powder

Mild New Mexico red chile powder is a ground spice made from dried red chile peppers, typically offering earthy, slightly sweet flavor with mild heat. It is used to season sauces, stews, rubs, and Southwestern-style dishes.

It provides carotenoids including beta-carotene, small amounts of vitamin C and vitamin E, and trace minerals such as potassium and iron.

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Spices

Mild Or Hot Chili Powder

Chili powder is a ground spice blend or pure dried chili pepper powder made from mild or hot chili varieties. It adds heat, color, and pungent flavor to savory dishes.

Chili powder provides vitamin A precursors (carotenoids), small amounts of vitamin C and vitamin E, and minerals such as potassium and iron.

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Mint

Mint is an aromatic culinary herb commonly used fresh or dried in savory dishes, sweets, teas, and garnishes. It has a cooling flavor and is most often from spearmint or peppermint varieties.

Mint provides small amounts of vitamin A, folate, and minerals such as iron and manganese, along with polyphenol antioxidants.

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Produce

Mint Leave

Mint leaves are aromatic herb leaves commonly used fresh or dried in cooking, teas, and garnishes. They add a cool, refreshing flavor and are typically considered an herb rather than general produce.

Mint leaves provide small amounts of vitamin A, folate, iron, and manganese, along with polyphenol antioxidants.

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Produce

Mint Or Thai Basil

Mint and Thai basil are aromatic culinary herbs commonly used fresh in salads, teas, curries, and garnish. They add strong flavor with very few calories and provide small amounts of beneficial plant compounds.

These herbs provide vitamin K and smaller amounts of vitamin A, vitamin C, folate, and antioxidant polyphenols such as rosmarinic acid and other flavonoids.

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Herbs

Nettle Leaves

Nettle Leaves are a powerful herbal medicine that grow abundantly in the wild.

Vitamin A, Vitamin E, Vitamin D, Vitamin C, Vitamin K, Iron, Chromium, Zinc, Copper, Magnesium

Produce

New Mexico Red Chile

New Mexico red chile is a cultivar of Capsicum annuum commonly used fresh or dried in Southwestern cuisine. It is a low-calorie chile pepper valued for its pungency, color, and antioxidant compounds.

It provides vitamin C, vitamin A precursors such as carotenoids, small amounts of vitamin B6 and potassium, and capsaicinoid compounds.

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Spices

Of Fresh Mint Leaves, Roughly Torn

Fresh mint leaves are aromatic herb leaves commonly used to add a cool, refreshing flavor to savory dishes, drinks, and desserts. Despite some import classifications, they are more accurately considered an herb.

Mint leaves provide small amounts of vitamin A, vitamin C, folate, and minerals such as iron and manganese, along with polyphenol antioxidants.

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Spices

Of Salt And Pepper To Taste

A generic instruction rather than a single food ingredient, usually referring to added table salt and black pepper for seasoning. It is best treated as a seasoning blend or unspecified spice addition.

Nutritional content is not specific because the exact amounts and components are unspecified; salt provides sodium, while black pepper contributes trace manganese and small amounts of plant compounds such as piperine.

Produce

Onion, Roughly Chopped

Onion is a pungent bulb vegetable commonly used raw or cooked to add flavor, aroma, and texture to savory dishes. Roughly chopped onion retains the same nutritional profile as whole onion aside from minor changes from cutting and storage.

Onions provide vitamin C, folate, potassium, small amounts of vitamin B6, and phytochemicals such as quercetin and organosulfur compounds.

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Vegetables

Onions

Onions have an amazing array of medicinal benefits and are high in vitamin C, folic acid, biotin, chromium, and calcium.

Vitamin C, Chromium, Calcium, Sulfur, Folate, Antioxidants

Spices

Optional Pinch Of Chili Flakes Or Black Pepper

A small optional amount of chili flakes or black pepper used to add heat and flavor to dishes. Both are common culinary spices used in very small quantities.

Chili flakes provide small amounts of vitamin A, vitamin C, and carotenoids, while black pepper contains manganese and the bioactive compound piperine.

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Produce

Orange Juice Plus Zest Of One Orange

A citrus juice preparation made from orange juice with the zest of one orange, adding concentrated citrus aroma and peel compounds. It is a source of vitamin C and naturally occurring citrus flavonoids.

Orange juice with zest provides vitamin C, folate, potassium, natural sugars, and small amounts of peel-derived flavonoids such as hesperidin.

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Spices

Oz. Can No-Salt-Added Tomato Sauce

No-salt-added tomato sauce is a cooked tomato product made from tomatoes without added sodium, commonly used as a base ingredient in sauces, soups, and stews. It provides tomato nutrients in a concentrated, low-sodium form.

It is notably rich in lycopene and provides vitamin C, potassium, vitamin A, and small amounts of folate and fiber.

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Fruits

Pears

Pears, once called the “gift of the gods”, are a juicy, sweet, and easily digested fruit that are rich in vitamins and alkaline minerals such as vitamins A, C, E, folic acid, niacin, copper, and boron.

Vitamin A, Vitamin C, Vitamin E, Copper, Calcium, Iodine, Folate, Anthocyanins, Fiber

Spices

Pepper

Pepper usually refers to black pepper, the dried berry of Piper nigrum used as a common culinary spice. It adds pungency and aroma to savory dishes and is used in whole, cracked, or ground form.

Black pepper contains small amounts of manganese, vitamin K, iron, and fiber, along with the bioactive compound piperine.

Condiments

Pepper Sauce

Pepper sauce is a spicy condiment typically made from hot peppers, vinegar, salt, and sometimes additional seasonings. It is used in small amounts to add heat and flavor to foods.

Pepper sauce is usually low in calories and provides small amounts of vitamin C and capsaicin-related compounds, but it can be high in sodium depending on the brand.

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Other

Peppercorn Blend

Peppercorn blend is a seasoning mix made from multiple peppercorn varieties, commonly including black, white, green, and pink peppercorns. It is used in small amounts to add pungency, aroma, and complexity to savory dishes.

Used in small amounts, peppercorn blends provide trace amounts of manganese, iron, vitamin K, and plant polyphenols such as piperine.

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Spices

Peppermint Extract

Peppermint extract is a concentrated flavoring made from peppermint leaves, typically by extracting peppermint oil into alcohol. It is used in small amounts for flavor rather than as a significant source of nutrition.

Peppermint extract may contain small amounts of peppermint phytochemicals such as menthol and other volatile compounds, but it contributes negligible vitamins, minerals, or macronutrients in typical serving sizes.

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Produce

Pepperoncini

Pepperoncini are mild chili peppers commonly eaten fresh or pickled, with a tangy flavor and low calorie content. They are botanically peppers and nutritionally fit the vegetable category.

Pepperoncini provide vitamin C, small amounts of vitamin A and potassium, and beneficial plant compounds such as carotenoids and capsaicinoids.

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Fruits

Persimmons

Persimmons are a sweet and delicious fruit that are an excellent source of vitamin A, C, and B-complex and minerals such as potassium, manganese and copper.

Vitamin A, Vitamin C, B-complex vitamins, Potassium, Manganese, Copper, Phytonutrients, Antioxidants, Fiber

Produce

Petite Diced Tomatoe

Petite diced tomatoes are small-cut pieces of ripe tomato, typically used fresh or canned in sauces, soups, and mixed dishes. They are a low-calorie vegetable ingredient with a high water content and bright, acidic flavor.

Tomatoes provide vitamin C, potassium, folate, vitamin K, and carotenoid antioxidants such as lycopene and beta-carotene.

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Condiments

Pico De Gallo

Pico de gallo is a fresh salsa typically made from chopped tomatoes, onions, chili peppers, cilantro, lime juice, and salt. It is commonly used as a condiment or topping, so keeping it in that category is reasonable.

It provides vitamin C, small amounts of vitamin A, potassium, and antioxidant compounds such as lycopene from tomatoes.

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Spices

Pinch Of Red Pepper Flake

Red pepper flakes are a spice made from crushed dried red chili peppers, commonly used to add heat and flavor to foods. A pinch contributes strong flavor with minimal calories.

Red pepper flakes provide small amounts of vitamin A, vitamin C, vitamin B6, potassium, and carotenoid antioxidants, though a pinch contributes only modest amounts.

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Spices

Pinch Paprika Or Chili Powder

Paprika and chili powder are ground spice blends made from dried peppers; paprika is typically milder, while chili powder may be hotter and can include other spices. They are used in small amounts to add color, aroma, and heat to foods.

These spices can provide carotenoids such as capsanthin and beta-carotene, small amounts of vitamin E and vitamin K, and in chili-containing blends, capsaicinoids.

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Produce

Pineapple

Chopped pineapple is the cut fruit of the pineapple plant, commonly eaten fresh or used in sweet and savory dishes. It has a juicy texture and a distinctly sweet-tart flavor.

Pineapple provides vitamin C, manganese, fiber, and smaller amounts of B vitamins and copper.

Produce

Pineapple Juice

Pineapple juice is a sweet tropical fruit juice made from pineapple. It provides natural sugars, vitamin C, and manganese, but is lower in fiber than whole pineapple.

Pineapple juice is a good source of vitamin C and manganese and provides carbohydrates, small amounts of B vitamins, and naturally occurring bromelain enzymes.

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Other

Plain Seltzer Water

Plain seltzer water is carbonated water with no added sugars or flavors. It provides hydration similarly to plain water but typically contains no meaningful calories or nutrients.

Plain seltzer water generally contains no significant amounts of macronutrients, vitamins, or minerals unless minerals are added.

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Vegetables

Plum Tomatoe

Plum tomato is a type of tomato with firm flesh and relatively low moisture, commonly used in sauces, roasting, and canning. It is a fruit botanically but is typically used as a vegetable in cooking.

Plum tomatoes provide vitamin C, vitamin A precursors such as beta-carotene, potassium, folate, and the carotenoid lycopene.

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Produce

Poblano Chile Pepper

Poblano chile pepper is a mild to moderately spicy green pepper commonly used in Mexican cuisine. It is a low-calorie vegetable that provides vitamins, fiber, and antioxidant compounds.

Poblano peppers provide vitamin C, vitamin A carotenoids, vitamin B6, folate, potassium, and small amounts of fiber.

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Condiments

Prepared Horseradish

Prepared horseradish is a pungent condiment made from grated horseradish root, often preserved with vinegar and salt. It is used in small amounts to add sharp heat and flavor to foods.

Horseradish root provides small amounts of vitamin C, potassium, calcium, and glucosinolate compounds, though prepared versions are typically consumed in very small portions and may be high in sodium.

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Condiments

Purchased Oil-Free Marinara Sauce

Purchased oil-free marinara sauce is a tomato-based prepared sauce typically made from tomatoes, onions, garlic, herbs, and seasonings without added oil. It is commonly used as a pasta sauce or cooking ingredient.

It typically provides vitamin C, potassium, and the tomato carotenoid lycopene, with nutrient levels varying by brand and sodium often being notable.

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Condiments

Purchased Oil-Free Salsa

Purchased oil-free salsa is a prepared condiment typically made from tomatoes, onions, peppers, herbs, and seasonings without added oil. It is generally low in calories and can add flavor and some vegetable-derived nutrients to meals.

It typically provides small amounts of vitamin C, potassium, and carotenoids such as lycopene, but sodium content can vary widely and is often notable.

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Condiments

Purchased Pico De Gallo

Purchased pico de gallo is a fresh salsa typically made from chopped tomatoes, onions, chili peppers, cilantro, and lime juice. It is generally low in calories and adds flavor along with small amounts of vegetables and herbs.

It commonly provides vitamin C, potassium, small amounts of folate, and antioxidant compounds such as lycopene from tomatoes.

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Condiments

Purchased Pico De Gallo Or Salsa

Purchased pico de gallo or salsa is a tomato-based condiment typically made with chopped tomatoes, onions, peppers, cilantro, and lime juice. It is generally low in calories, with nutrition varying based on sodium level and added ingredients.

Typically provides vitamin C, some vitamin A, potassium, and antioxidant compounds such as lycopene from tomatoes.

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Produce

Red Cherry Tomatoes, Halved

Red cherry tomatoes are small, juicy tomatoes with a sweet-tart flavor, here prepared halved for easy use in salads, roasting, or snacking. They are a non-starchy vegetable commonly used fresh or cooked.

Red cherry tomatoes provide vitamin C, vitamin A carotenoids including lycopene, potassium, folate, and small amounts of fiber.

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Produce

Red Chile

Red chile refers to mature red chili peppers used fresh or dried, valued for their heat, color, and flavor in many cuisines. It is botanically a fruit but commonly used as a vegetable or spice ingredient.

Red chile provides vitamin C, vitamin A carotenoids, vitamin B6, small amounts of potassium, and capsaicinoids such as capsaicin.

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Other

Red Chili Powder

Red chili powder is a ground spice made from dried red chili peppers, used to add heat, color, and flavor to foods. It is typically concentrated in pungent compounds such as capsaicinoids.

Red chili powder provides capsaicinoids and small amounts of vitamin A precursors, vitamin C, vitamin E, and minerals such as potassium and iron.

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Spices

Red Chili Powder Or Paprika

Red chili powder and paprika are ground spices made from dried peppers; paprika is typically milder, while red chili powder is often hotter depending on the pepper variety used. They are commonly used to add color, flavor, and varying heat to savory dishes.

They provide carotenoids such as capsanthin and beta-carotene, and can contribute vitamin A, vitamin E, and small amounts of vitamin C and minerals depending on the variety.

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Spices

Red Chilli

Red chilli is the ripe fruit of pungent Capsicum peppers used fresh, dried, or powdered to add heat and flavor to foods. It is commonly used in many cuisines and contains capsaicinoids that give it its characteristic spiciness.

Red chilli provides vitamin C, provitamin A carotenoids, vitamin B6, and small amounts of potassium and fiber.

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Spices

Red Curry Paste

Red curry paste is a spicy seasoning blend commonly made from red chilies, garlic, lemongrass, galangal, shallots, and spices, sometimes with shrimp paste. It is used in small amounts to add heat and aromatic flavor to curries, soups, and stir-fries.

Red curry paste typically provides small amounts of vitamin A from red chilies and trace amounts of minerals and phytonutrients from herbs, spices, and aromatics, but sodium can be significant depending on the product.

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Vegetables

Red Onion

Red onion is a bulb vegetable with a sharp flavor that becomes sweeter when cooked. It is commonly used raw in salads and salsas or cooked in savory dishes.

Red onion provides vitamin C, small amounts of folate and potassium, fiber, and antioxidant compounds such as anthocyanins and quercetin.

Vegetables

Red Pepper

Red pepper usually refers to the sweet red bell pepper, a mature form of Capsicum annuum with a crisp texture and mild flavor. It is commonly eaten raw or cooked in savory dishes.

Red pepper is especially high in vitamin C and also provides vitamin A carotenoids, vitamin B6, folate, and potassium.

Spices

Red Pepper Flakes Or Kashmiri Chili Powder

Red pepper flakes and Kashmiri chili powder are dried chili pepper spices used to add heat, color, and flavor to foods. Kashmiri chili powder is typically milder and valued more for its bright red color than intense pungency.

They provide carotenoids such as capsanthin and beta-carotene, vitamin C in smaller amounts after drying, and trace minerals including potassium and iron.

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Produce

Red Tomato

Red tomato is a juicy, edible fruit commonly used as a vegetable in salads, sauces, and cooked dishes. It is low in calories and rich in water, with a mild sweet-tart flavor.

Red tomatoes provide vitamin C, potassium, folate, vitamin K, and carotenoids such as lycopene and beta-carotene.

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Condiments

Red Wine Or Low-Sodium Vegetable Broth

Red wine is an alcoholic beverage made from fermented dark grapes. It is not a condiment; in this mixed entry, red wine is the clearer recognizable food item than low-sodium vegetable broth.

Red wine contains small amounts of potassium and trace minerals, with polyphenols such as resveratrol and other flavonoids as its main notable compounds.

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Condiments

Red Wine Vinegar

Red wine vinegar is a fermented vinegar made from red wine, commonly used to add acidity and flavor to dressings, marinades, and sauces. It is very low in calories and typically used in small amounts.

Red wine vinegar provides acetic acid and trace polyphenols from red wine, but only minimal amounts of vitamins and minerals.

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Grains

Rice Vinegar

Rice vinegar is a mild, lightly acidic vinegar made by fermenting rice or rice wine. It is commonly used in Asian cooking for dressings, pickling, sauces, and seasoning rice.

Rice vinegar provides negligible macronutrients and only trace amounts of minerals, with acetic acid as its main active component.

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Grains

Rice Wine Vinegar

Rice wine vinegar is a mild, lightly sweet vinegar made by fermenting rice into alcohol and then into acetic acid. It is commonly used in East Asian cooking for dressings, pickling, and seasoning.

Rice wine vinegar is very low in calories and provides small amounts of acetic acid with negligible amounts of most vitamins and minerals.

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Produce

Roasted Garlic, Mashed

Roasted mashed garlic is cooked garlic with a softened texture and milder, sweeter flavor than raw garlic. It is commonly used as a vegetable-based ingredient or seasoning in savory dishes.

Roasted garlic provides small amounts of vitamin C, vitamin B6, manganese, selenium, and prebiotic fructans.

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Produce

Roma Tomatoe

Roma tomato is a plum-style tomato commonly used in sauces, roasting, and salads. It is a low-calorie vegetable-like fruit with firm flesh and relatively low moisture compared with other tomatoes.

Roma tomatoes provide vitamin C, potassium, folate, vitamin A precursors, and the carotenoid lycopene.

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Produce

Roma Tomatoes, Cut Into Chunk

Roma tomatoes are a firm, meaty variety of tomato commonly used fresh or cooked. Cut into chunks, they work well in salads, salsas, sauces, and roasted vegetable dishes.

Roma tomatoes provide vitamin C, potassium, folate, vitamin A precursors, and the carotenoid lycopene.

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Other

Salad Dressing

Salad dressing is a condiment used to flavor salads and other dishes, typically made from oil, vinegar or citrus, and seasonings; some varieties also include dairy, egg, or sweeteners. Its nutrition varies widely by type and ingredients.

Depending on the recipe, salad dressing may provide fats, vitamin E, vitamin K, sodium, and small amounts of herbs or spice-derived phytochemicals.

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Condiments

Salsa

Salsa is a savory condiment typically made from tomatoes, onions, peppers, herbs, and seasonings. It is generally low in calories and can add flavor with modest amounts of vitamins and phytochemicals.

Tomato-based salsa commonly provides vitamin C, small amounts of vitamin A and potassium, and antioxidant carotenoids such as lycopene, though sodium can be high in prepared versions.

Other

Salsa (Optional Garnish)

Salsa is a condiment typically made from chopped tomatoes, onions, peppers, herbs, and seasonings. As an optional garnish, it is generally low in calories and adds flavor, acidity, and small amounts of vegetables to a meal.

Salsa commonly provides vitamin C, small amounts of vitamin A, potassium, and antioxidant compounds such as lycopene when tomato-based.

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Condiments

Salsa Or Pico De Gallo

Salsa or pico de gallo is a fresh tomato-based condiment typically made with tomatoes, onions, peppers, cilantro, and lime juice. It is low in calories and can add flavor with modest amounts of vitamins and antioxidants.

It commonly provides vitamin C, small amounts of vitamin A, potassium, and antioxidant compounds such as lycopene from tomatoes.

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Condiments

Salsa Verde

Salsa verde is a green sauce or condiment commonly made from tomatillos or green herbs, along with chili peppers, onions, garlic, and acid such as lime or vinegar. It is typically low in calories and used to add flavor rather than substantial nutrition.

Depending on the recipe, salsa verde can provide vitamin C, small amounts of potassium and vitamin K, and phytonutrients from tomatillos, herbs, peppers, garlic, and onions.

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Spices

Salt & Freshly Ground Black Pepper

A common seasoning blend made from table salt and freshly ground black pepper, used primarily to enhance flavor. It contributes minimal calories but can materially affect sodium intake.

Salt provides sodium, while black pepper contributes small amounts of manganese and trace antioxidant compounds such as piperine.

Produce

San Marzano Crushed Tomatoe

San Marzano crushed tomatoes are a tomato product made from a plum-style variety known for balanced sweetness and acidity. They are commonly used in sauces, soups, and braised dishes.

They provide lycopene, vitamin C, potassium, folate, and small amounts of vitamin A and fiber.

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Produce

Sauce Or Crushed Red Pepper

Crushed red pepper is a spicy seasoning made from dried, crushed chili peppers, often including seeds. It is used in small amounts to add heat and flavor to foods.

It provides small amounts of vitamin A, vitamin C, vitamin E, and carotenoid and polyphenol antioxidants, though typical serving sizes are very small.

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Spices

Sea Salt And Freshly Ground Black Pepper

A simple seasoning blend combining sea salt and freshly ground black pepper, commonly used to enhance savory foods. It contributes flavor more than substantial nutrition when used in typical culinary amounts.

Sea salt provides sodium with trace amounts of minerals, while black pepper contributes small amounts of manganese and antioxidants such as piperine.

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Produce

Serrano Chile

Serrano chile is a small, hot chili pepper commonly used fresh in salsas, sauces, and cooked dishes. It is a produce vegetable that adds heat and flavor with very few calories.

Serrano chiles provide vitamin C, vitamin A precursors, small amounts of vitamin B6 and potassium, and capsaicinoids such as capsaicin.

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Vegetables

Serrano Pepper, Chopped

Serrano pepper is a small, hot chili pepper commonly used fresh in salsas, sauces, and savory dishes. Chopped serrano adds heat, bright flavor, and small amounts of vitamins and plant compounds.

Serrano peppers provide vitamin C, vitamin A precursors, small amounts of vitamin B6 and potassium, and capsaicinoids.

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Condiments

Sherry Vinegar

Sherry vinegar is a fermented vinegar made from sherry wine, known for its complex, mildly sweet and nutty flavor. It is used primarily as a condiment or cooking ingredient rather than a significant source of calories or nutrients.

Sherry vinegar contains acetic acid and small amounts of trace minerals and polyphenol compounds, but it is not a significant source of macronutrients or vitamins.

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Vegetables

Shishito Pepper

Shishito pepper is a mild, thin-skinned East Asian chili pepper usually eaten cooked whole. It is low in calories and adds a slightly sweet, grassy flavor with occasional hotter peppers mixed in.

Shishito peppers provide vitamin C, small amounts of vitamin A, vitamin K, vitamin E, folate, and fiber.

Produce

Shredded Savoy Or Napa Cabbage

Shredded Savoy or Napa cabbage is a mild, tender leafy brassica commonly eaten raw in slaws, salads, stir-fries, soups, and fermented dishes. It is low in calories and provides fiber along with vitamin-rich leafy vegetable nutrition.

Savoy and Napa cabbage provide vitamin C, vitamin K, folate, fiber, and smaller amounts of potassium and other antioxidants.

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Produce

Slivered Red Onion

Slivered red onion is a sliced form of red onion, a pungent bulb vegetable commonly eaten raw or cooked. It adds sharp flavor, crunch, and color to salads, sandwiches, and cooked dishes.

Red onion provides vitamin C, small amounts of folate and potassium, fiber, and antioxidant compounds including quercetin and anthocyanins.

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Vegetables

Small Red Onion, Finely Chopped

Small red onion is a pungent bulb vegetable commonly used raw or cooked for flavor, color, and texture. Finely chopped onion provides small amounts of fiber and protective plant compounds such as flavonoids and sulfur-containing compounds.

Red onion provides vitamin C, small amounts of folate and potassium, fiber, and phytochemicals including quercetin and anthocyanins.

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Spices

Smoked Paprika

Smoked paprika is a ground spice made from dried peppers that have been smoked before milling, giving it a sweet, earthy, and smoky flavor. It is commonly used to season meats, stews, roasted vegetables, and sauces.

Smoked paprika provides small amounts of vitamin A precursors such as carotenoids, along with some vitamin E and trace minerals, though it is typically used in small quantities.

Spices

Southwest Seasoning Blend

A Southwest seasoning blend is a spice mixture commonly made from chili powder, cumin, paprika, garlic, onion, oregano, and salt, used to add smoky, savory heat to foods. Its nutrition profile varies by brand and recipe, but it is typically used in small amounts as a flavoring.

Depending on the blend, it may provide small amounts of sodium and trace amounts of antioxidants and minerals from spices such as paprika, cumin, chili, garlic, and oregano.

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Legumes

Spicy Pickled Green Beans

Spicy pickled green beans are green beans preserved in vinegar, salt, and spices, often served as a tangy, crunchy condiment or snack. They are typically low in calories but can be high in sodium due to pickling.

Green beans provide fiber, vitamin K, vitamin C, and folate, while pickled preparations are notable for high sodium and may retain small amounts of minerals such as manganese.

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Spices

Spicy Togarashi Seasoning

Spicy togarashi seasoning is a Japanese spice blend, often made from chili pepper with ingredients such as citrus peel, sesame seeds, seaweed, ginger, or poppy/hemp seeds. It is used mainly to add heat and savory flavor rather than significant nutrition.

It typically provides small amounts of capsaicinoids and trace antioxidants from chili and other spices, but is usually consumed in quantities too small to contribute substantial nutrients.

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Condiments

Sriracha

Sriracha is a spicy chili sauce typically made from chili peppers, vinegar, garlic, sugar, and salt. It is used as a condiment and flavoring rather than a significant source of nutrition.

Sriracha provides small amounts of sodium and trace amounts of vitamin C from chili peppers, but is not typically consumed in amounts that contribute meaningful nutrition.

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Condiments

Sriracha Sauce

Sriracha sauce is a spicy condiment made primarily from chili peppers, vinegar, garlic, sugar, and salt. It is used in small amounts to add heat and flavor rather than as a major source of nutrition.

Sriracha provides small amounts of sodium, capsaicin-related compounds, and trace amounts of vitamin C depending on the recipe.

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Spices

Star Anise

Star Anise is a powerful culinary and medicinal spice that has been used for thousands of years and is rich in vitamin C, calcium and iron.

Vitamin C, Calcium, Iron

Condiments

Store-Bought Or Homemade Marinara Sauce

Marinara sauce is a tomato-based sauce typically made with tomatoes, olive oil, garlic, onions, and herbs. Store-bought versions may contain added sodium, sugar, or preservatives compared with homemade sauce.

Marinara sauce provides vitamin C, potassium, and carotenoids such as lycopene, with small amounts of fiber depending on preparation.

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Condiments

Store-Bought Salsa Verde

Store-bought salsa verde is a savory green sauce typically made from tomatillos, chili peppers, onions, cilantro, and lime or vinegar. It is generally used as a condiment or flavoring ingredient rather than a major source of calories or protein.

It typically provides small amounts of vitamin C, potassium, and antioxidant compounds from tomatillos, peppers, and herbs, but sodium can be relatively high in packaged versions.

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Other

Sweet Chili Sauce

Sweet chili sauce is a condiment typically made from sugar, chili peppers, vinegar, garlic, and sometimes starch for thickening. It is sweet, tangy, and mildly spicy, but is generally not a significant source of nutrients.

Sweet chili sauce is usually highest in added sugars and sodium, with small amounts of capsaicin-related compounds from chili peppers and negligible amounts of most vitamins and minerals.

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Condiments

Tamari Or Soy Sauce Bragg's Liquid Aminos Or Fresh Lime Juice

A grouped condiment entry that includes tamari, soy sauce, Bragg's Liquid Aminos, or fresh lime juice. These items differ nutritionally, but tamari/soy sauce/liquid aminos are savory, sodium-rich seasonings, while fresh lime juice is a citrus juice used for flavor and acidity.

Tamari, soy sauce, and liquid aminos are notable mainly for very high sodium, while fresh lime juice provides vitamin C and small amounts of potassium and folate.

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Produce

Thai Chile

Thai chile is a small, very hot chili pepper commonly used in Southeast Asian cooking. It adds intense heat and a sharp, fruity flavor to sauces, curries, and stir-fries.

Thai chile provides vitamin C, vitamin A carotenoids, small amounts of vitamin B6, and capsaicin-related phytonutrients.

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Produce

Thai Chili

Thai chili is a small, very hot chili pepper commonly used fresh or dried in Southeast Asian cooking. It is a produce item and is typically used to add heat and flavor rather than bulk nutrition.

Thai chili provides vitamin C, small amounts of provitamin A carotenoids, vitamin B6, and antioxidant compounds including capsaicinoids.

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Spices

Thai Spice Blend

Thai spice blend is a mixed seasoning typically made from several dried spices and sometimes herbs such as chili, coriander, cumin, turmeric, ginger, garlic, or lemongrass. Its exact ingredients vary by brand and recipe.

Thai spice blends are usually used in small amounts and may provide trace amounts of antioxidants and small quantities of compounds from spices such as curcumin, gingerols, and carotenoids, depending on the ingredients.

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Produce

Thickly Sliced Red Onion

Red onion is a pungent bulb vegetable commonly eaten raw or cooked, with thick slices often used in salads, sandwiches, and savory dishes. It provides flavor along with fiber and antioxidant compounds.

Red onion provides vitamin C, fiber, folate, potassium, and phytonutrients such as quercetin and anthocyanins.

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Produce

To 1 Cup Ro-Tel Diced Tomatoes And Green Chilie

Ro-Tel diced tomatoes and green chilies is a canned tomato-and-chile mixture commonly used in soups, dips, casseroles, and Tex-Mex dishes. It is generally classified with vegetables, so keeping the import as Produce is reasonable.

It provides vitamin C, potassium, some vitamin A, and tomato carotenoids such as lycopene, though sodium can be high in canned seasoned varieties.

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Vegetables

Tomato

Tomato is a widely used edible fruit commonly prepared as a vegetable in savory dishes. It is eaten raw or cooked and used in salads, sauces, soups, and many other foods.

Tomatoes provide vitamin C, potassium, folate, vitamin K, and carotenoid antioxidants including lycopene.

Produce

Tomato Juice

Tomato juice is a beverage made from tomatoes, often consumed plain or seasoned. It provides many of the same nutrients and phytonutrients as tomatoes, though sodium can be high in commercial versions.

Tomato juice is notable for lycopene, vitamin C, potassium, folate, and small amounts of vitamin A and other carotenoids.

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Condiments

Tomato Salsa

Tomato salsa is a condiment made primarily from tomatoes, often mixed with onions, peppers, herbs, and lime or vinegar. It is generally low in calories and can add flavor with modest amounts of vitamins and phytonutrients.

Tomato salsa typically provides vitamin C, small amounts of potassium and folate, and tomato carotenoids such as lycopene, though sodium can be high in prepared varieties.

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Condiments

Tomato Salsa Or Use Store-Bought

Tomato salsa is a condiment made primarily from tomatoes, often mixed with onions, peppers, herbs, and acidic ingredients like lime juice or vinegar. Nutritional content varies widely between fresh and store-bought versions, especially for sodium.

Tomato salsa commonly provides vitamin C, lycopene, potassium, and small amounts of vitamin A, with sodium often high in store-bought products.

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Condiments

Tomato Sauce

Tomato sauce is a cooked product made primarily from tomatoes, sometimes with added salt, oil, herbs, or other seasonings. It is commonly used as a base or topping in many savory dishes.

Tomato sauce provides lycopene, vitamin C, potassium, and smaller amounts of vitamin A and folate, though sodium can be high in prepared varieties.

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Vegetables

Tomatoe

Tomato is a widely used edible fruit commonly prepared as a vegetable in savory dishes. It is eaten fresh, cooked, or processed into sauces, soups, and juices.

Tomatoes provide vitamin C, potassium, folate, vitamin K, and carotenoid antioxidants including lycopene.

Produce

Tomatoes, Cut Into Eighth

Tomatoes are the edible fruit of the tomato plant and are commonly used as a vegetable in meals. Cut tomatoes retain the same nutritional profile as whole tomatoes, with high water content and a bright, mildly acidic flavor.

Tomatoes provide vitamin C, potassium, folate, vitamin K, and carotenoid antioxidants including lycopene and beta-carotene.

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Other

Tortilla Chip

Tortilla chips are a processed snack food typically made from corn tortillas that are fried or baked and salted. They are usually energy-dense and higher in sodium and fat than plain corn tortillas.

Tortilla chips mainly provide carbohydrates and fat, with varying amounts of sodium, small amounts of fiber and protein, and trace minerals such as iron and magnesium.

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Condiments

Two Of Tabasco Or Other Hot Sauce

Hot sauce is a condiment made primarily from chili peppers, vinegar, and salt, often with additional spices. It is used in small amounts to add heat and acidity to foods.

Hot sauce typically provides capsaicin and small amounts of vitamin C, but many varieties are notable mainly for their sodium content rather than substantial nutrients.

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Produce

Unpeeled Apples

Unpeeled apples are whole apples eaten with their skin, which contributes additional fiber and phytonutrients. They are a commonly consumed fruit with a crisp texture and naturally sweet-tart flavor.

Unpeeled apples provide fiber, vitamin C, potassium, and polyphenols such as quercetin, with much of the fiber and antioxidants concentrated in the skin.

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Grains

Unseasoned Rice Vinegar

Unseasoned rice vinegar is a mild, lightly acidic vinegar made by fermenting rice. It is commonly used in dressings, pickling, marinades, and sushi rice.

Rice vinegar contains very small amounts of nutrients and calories, with acetic acid as its primary active component.

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PlantBased

Vegan Semisweet Chocolate Piece

A vegan semisweet chocolate piece is a plant-based confection typically made from cocoa solids, cocoa butter, sugar, and sometimes emulsifiers, without milk ingredients. Its nutrition varies by recipe but it is generally energy-dense and rich in cocoa-derived compounds.

Semisweet vegan chocolate typically provides carbohydrates and fat along with iron, magnesium, copper, manganese, and cocoa flavonoids.

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Condiments

Vegan Yuzu Ponzu

Vegan yuzu ponzu is a citrusy Japanese-style sauce typically made from yuzu juice, soy sauce, vinegar, and seasonings, used as a condiment, dipping sauce, or marinade. It is generally low in calories but often high in sodium.

It typically provides sodium, small amounts of potassium, and trace antioxidants from yuzu citrus, but is not a significant source of protein, fiber, or most vitamins.

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Produce

Vine Tomatoe

Vine tomato is a fresh, ripe tomato commonly sold attached to the vine for flavor and aroma. It is a low-calorie fruit used as a vegetable in salads, sauces, and cooked dishes.

Vine tomatoes provide vitamin C, potassium, folate, vitamin K, and carotenoid antioxidants such as lycopene and beta-carotene.

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Other

Vinegar

Vinegar is a sour, acidic condiment made by fermenting alcohol into acetic acid. Common types include apple cider, white, red wine, and balsamic vinegar.

Vinegar provides acetic acid and trace amounts of minerals or polyphenols depending on the type, but it is not a significant source of macronutrients or vitamins.

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Produce

Vines Of Cherry Tomatoes, Halved

Cherry tomatoes are small, sweet-tart tomatoes commonly eaten raw or lightly cooked. Halved cherry tomatoes on the vine are a fresh produce vegetable ingredient used in salads, roasting, and garnishes.

Cherry tomatoes provide vitamin C, vitamin A carotenoids including lycopene, potassium, folate, and water with a modest amount of fiber.

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Condiments

White Balsamic Vinegar

White balsamic vinegar is a mild, light-colored vinegar made from white grape must and wine vinegar. It is used mainly as a condiment or dressing ingredient to add acidity and subtle sweetness.

White balsamic vinegar is low in calories and provides trace amounts of polyphenols and small amounts of minerals, but it is not a significant source of vitamins or protein.

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Vegetables

White Onion, Thinly Sliced

White onion is a pungent bulb vegetable commonly used raw or cooked to add sharp flavor and aroma to dishes. Thinly sliced onion retains the same nutrition as whole onion, with high water content and modest calories.

White onion provides vitamin C, small amounts of folate and potassium, and phytochemicals such as quercetin and sulfur-containing compounds.

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Spices

White Or Black Pepper

White and black pepper are pungent spices made from the berries of the pepper plant, with black pepper retaining the outer skin and white pepper having it removed. They are used primarily to add heat and aroma to savory dishes.

Pepper provides small amounts of manganese, vitamin K, iron, and fiber, along with the bioactive compound piperine.

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Spices

White Pepper

White pepper is a spice made from fully ripe pepper berries with the outer skin removed, giving it a milder but more earthy flavor than black pepper. It is commonly used to season soups, sauces, mashed potatoes, and light-colored dishes.

White pepper contains small amounts of manganese, iron, calcium, potassium, and plant compounds such as piperine.

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Spices

White Vinegar Or Apple Cider Vinegar

White vinegar and apple cider vinegar are acidic condiments made through fermentation, commonly used in cooking, pickling, and food preparation. Apple cider vinegar retains trace compounds from apples, while white vinegar is more refined and primarily valued for its acetic acid content.

Vinegars provide negligible calories and minimal macronutrients, with acetic acid as their main active component; apple cider vinegar may contain small amounts of potassium and polyphenols.

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Condiments

White Wine Vinegar

White wine vinegar is a fermented vinegar made from white wine, commonly used to add acidity and brightness to dressings, marinades, and sauces. It is very low in calories and used primarily as a flavoring ingredient rather than a significant source of nutrition.

White wine vinegar contains trace amounts of minerals such as potassium and magnesium but provides minimal macronutrients or vitamins.

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Condiments

White Wine Vinegar Or Cider Vinegar

White wine vinegar and cider vinegar are acidic condiments made by fermenting alcohol into acetic acid. They are commonly used in dressings, marinades, and pickling, with minimal calories when used in small amounts.

These vinegars contain acetic acid and small amounts of potassium and trace polyphenols, but they are not a significant source of vitamins or minerals.

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Produce

Yellow Cherry Tomatoes, Halved

Yellow cherry tomatoes are small, sweet, juicy tomatoes commonly eaten raw in salads, snacks, and garnishes. They are a produce vegetable in culinary use but botanically a fruit.

Yellow cherry tomatoes provide vitamin C, potassium, folate, and carotenoids such as lutein and beta-carotene, with smaller amounts of fiber.

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Produce

Zest And Juice Of 1 Lemon

Lemon zest and juice come from the peel and pulp of lemon, a citrus fruit used to add acidity, aroma, and brightness to foods and drinks. They provide vitamin C and flavorful citrus compounds with minimal calories.

Lemon zest and juice provide vitamin C, small amounts of folate and potassium, and citrus phytochemicals such as flavonoids; the zest also contains aromatic essential oils like limonene.

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Fruit

Zest And Juice Of 1 Lime

Lime zest and juice come from the peel and pulp of lime, a citrus fruit used to add tart flavor and aroma to foods and drinks. They provide vitamin C and citrus phytochemicals, with zest contributing concentrated aromatic oils.

Lime juice and zest provide vitamin C, small amounts of folate and potassium, and peel-derived phytochemicals such as flavonoids and essential oils.

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Fruit

Zest Of 1 Lime And 2 Tablespoons Fresh Lime Juice

Lime zest and fresh lime juice are citrus fruit ingredients used to add bright acidity and aroma to foods and drinks. They provide small amounts of vitamin C and citrus flavonoids, though the serving is modest.

Lime zest and juice provide vitamin C, small amounts of folate and potassium, and aromatic phytochemicals such as limonene and other flavonoids.

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Vegetables

Zucchini

Zucchini is a highly alkaline food that is one of the mildest and easiest vegetables to digest.

Vitamin A, Vitamin C, B-complex vitamins, Iron, Zinc, Potassium, Manganese, Fiber, Antioxidants, Phytonutrients