Gluten Intolerance (Celiac)

- 3/4 Box Lasagna Noodles, Uncooked

Dry lasagna noodles are a refined wheat pasta product used as a staple grain in layered pasta dishes. They primarily provide carbohydrate for energy, with modest protein and typically low fiber unless made from whole wheat.

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• ½ Cup Cooked Quinoa (Side)

Cooked quinoa is a mild, fluffy pseudocereal commonly used as a grain side dish. It provides complex carbohydrates along with some protein and fiber.

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• ½ Cup Plain Greek Yogurt

Plain Greek yogurt is a strained cultured dairy food with a thick texture and tangy flavor. It is commonly used as a protein-rich dairy option in meals and snacks.

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• 2 High-Fiber Whole Wheat Or Gluten-Free Pita Wrap

A pita wrap made from whole wheat or gluten-free flour is a flatbread product commonly used for sandwiches and wraps. As a grain-based prepared food, its nutrition varies by ingredients, but high-fiber versions generally provide more satiety and digestive support than refined wraps.

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• 3 Small Whole Grain Or Gluten-Free Tortilla

Small tortillas made from whole-grain flour or gluten-free grain blends are a staple carbohydrate food used for wraps, tacos, and similar dishes. Their nutrition varies by recipe, but whole-grain versions generally provide more fiber and micronutrients than refined flour tortillas.

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+ 1 Tablespoon Unbleached All-Purpose Flour

Unbleached all-purpose flour is a refined wheat flour commonly used in baking and cooking. It provides carbohydrate with small amounts of protein but less fiber and fewer micronutrients than whole-grain flour.

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+ 1 Tablespoon White Whole Wheat Flour

White whole wheat flour is a milled whole-grain flour made from hard white wheat, retaining the bran, germ, and endosperm. It has a lighter color and milder flavor than traditional red whole wheat flour.

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⁄3 Cup Pearled Barley

Pearled barley is a refined barley grain with the outer bran removed, resulting in a chewy texture and mild, nutty flavor. It is commonly used in soups, salads, and grain-based side dishes.

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½ Cup Cooked Barley

Cooked barley is a chewy whole grain commonly used in soups, salads, and side dishes. It is a good source of fiber and provides steady-release carbohydrates.

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½ Cup Cooked Brown Rice

Cooked brown rice is a whole grain with the bran and germ intact, giving it a nuttier flavor and more fiber than white rice. A half-cup serving provides steady carbohydrate energy and small amounts of protein and minerals.

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½ Cup Cooked Buckwheat

Cooked buckwheat is a naturally gluten-free pseudograin with a mild, nutty flavor and soft texture when prepared. It provides complex carbohydrates along with some plant protein and fiber.

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½ Cup Cooked Farro

Cooked farro is a chewy whole grain wheat with a nutty flavor, commonly used in salads, soups, and grain bowls. A 1/2-cup cooked serving provides complex carbohydrates, fiber, and some plant protein.

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½ Cup Cooked Quinoa

Cooked quinoa is a mild, fluffy pseudocereal commonly eaten like a grain. It provides complex carbohydrates along with some plant protein and fiber.

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½ Cup Cooked Whole Grain (Quinoa, Farro, Or Brown Rice)

A half-cup serving of cooked whole grains such as quinoa, farro, or brown rice provides complex carbohydrates and varying amounts of fiber, protein, and minerals. These grains are commonly used as nutrient-dense staples in balanced meals.

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½ Cup Dry Millet

Millet is a small gluten-free cereal grain commonly used in porridges, pilafs, and baked goods. A 1/2 cup dry portion provides complex carbohydrates and modest amounts of protein and fiber.

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½ Cup Dry Orzo

Orzo is a small rice-shaped pasta typically made from refined or whole wheat semolina. A 1/2 cup dry portion cooks into a carbohydrate-rich grain-based side or ingredient.

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½ Cup Non-Dairy Coconut Yogurt

Non-dairy coconut yogurt is a plant-based yogurt alternative made from coconut milk or cream and live cultures. It is typically creamy, dairy-free, and may be fortified depending on the brand.

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½ Cups Leftover Jasmine Rice

Cooked jasmine rice is a refined white rice with a soft texture and fragrant aroma. Leftover rice provides mainly carbohydrate energy and is commonly used as a side or base for meals.

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½ Cups Unsweetened Almond Milk

Unsweetened almond milk is a plant-based beverage made from almonds and water, often fortified with vitamins and minerals. It is naturally low in calories and contains little carbohydrate when unsweetened.

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½ Cups Vegan Cheddar Cheese, Shredded

Shredded vegan cheddar cheese is a plant-based cheese alternative typically made from oils, starches, and seasonings rather than dairy milk. It is used similarly to shredded cheddar for melting or topping foods.

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¼ Cup Organic Oat Flour

Organic oat flour is a finely ground whole-grain flour made from oats. It has a mild flavor and is commonly used in baking and as a gluten-free alternative when certified gluten-free.

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¾ Cup Corn Kernel

Corn kernels are the edible seeds of maize, commonly eaten fresh, frozen, or canned as a starchy vegetable or grain food. They provide carbohydrates for energy along with fiber and small amounts of vitamins and minerals.

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¾ Cup Dry Couscou

Couscous is a small granular pasta made from semolina wheat and commonly used as a quick-cooking side dish or base for meals. A 3/4 cup dry portion provides a concentrated source of carbohydrates with some protein and small amounts of fiber.

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¾ Cup Organic Rolled Oat

Rolled oats are whole oat groats that have been steamed and flattened for quicker cooking. They are a whole grain commonly used in oatmeal, baking, and cereal products.

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4-6 Corn Tortilla

Corn tortillas are flatbreads made primarily from ground corn, typically using nixtamalized maize. They are a staple grain-based food used in many cuisines.

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8- To 9-Inch Oil-Free Whole Wheat Tortilla

An oil-free whole wheat tortilla is a flatbread typically made from whole wheat flour, water, and salt. It is generally used as a grain-based wrap or bread substitute.

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8-10 Oz Rice Noodle

Rice noodles are noodles made primarily from rice flour and water, commonly used in Asian dishes. They are a refined grain product that is typically low in fiber unless made from whole grain rice.

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All-Purpose Flour

All-purpose flour is a refined wheat flour commonly used in baking and cooking. It is made from wheat with the bran and germ removed, resulting in a fine texture and milder flavor.

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All-Purpose Flour, Sifted

All-purpose flour is a refined wheat flour commonly used in baking and cooking. Sifted flour is lighter in volume because air has been incorporated and some clumps removed.

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All-Purpose Or Oat Flour

A blend or option of all-purpose flour and oat flour used in baking and cooking; both are grain-based flours, though they differ notably in fiber and gluten content.

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Almond Flour

Almond flour is a finely ground flour made from blanched or whole almonds and commonly used in gluten-free and low-carbohydrate baking. It has a mild nutty flavor and a denser, richer texture than wheat flour.

Almond Milk

Almond milk is a plant-based beverage made by blending almonds with water, often strained and sometimes fortified with vitamins and minerals. Unsweetened varieties are typically low in calories compared with dairy milk.

Almond Milk Or Coconut Creamer

Almond milk or coconut creamer is a plant-based dairy alternative used in beverages and cooking. Nutrition varies widely by product, especially depending on fortification, sweeteners, and added oils or gums.

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And 1/2 Cups Panko Breadcrumb

Panko breadcrumbs are coarse, flaky breadcrumbs typically made from white wheat bread and used as a crunchy coating or topping. They are a refined grain ingredient rather than a whole grain food.

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Apples

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

Arrowroot

Arrowroot is a starchy ingredient derived from the rhizomes of tropical plants and commonly used as a gluten-free thickener in cooking and baking. It is bland, easy to digest, and provides mostly carbohydrate with little protein or fat.

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Baguette

A baguette is a long, crusty French bread typically made from refined wheat flour, water, yeast, and salt. It is a staple grain product commonly eaten plain or used for sandwiches and sides.

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Barley

Barley is a whole cereal grain commonly used in soups, stews, breads, and porridges. It is known for its chewy texture and high soluble fiber content, especially in less-refined forms.

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Barley Grass

Barley Grass is one of the most nutrient rich foods in nature and has been used since ancient times for medicinal and healing purposes.

Basil

Basil is an herbal antibiotic, antiseptic, carminative, and appetizer that has an special affinity for the stomach.

Batter

Batter is a mixed preparation, typically made from flour and liquid with possible additions such as eggs, milk, leavening, sugar, or seasonings, used as a base for baked goods or coatings for frying. Its nutrition varies widely depending on the recipe.

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Black Bean Pasta

Black bean pasta is a pasta alternative typically made primarily from black bean flour or black beans. It is generally higher in protein and fiber than refined wheat pasta.

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Blini

Blini are small pancakes traditionally made from wheat or buckwheat flour and commonly served plain or with savory or sweet toppings. Their nutrition varies widely depending on the flour used and whether milk, butter, eggs, or toppings are added.

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Bowtie (Farfalle) Pasta – Use Chickpea Or Lentil-Based Pasta For Extra Protein

Bowtie (farfalle) pasta is a grain-based pasta typically made from refined or whole wheat semolina. Chickpea- or lentil-based versions are commonly used as higher-protein, higher-fiber alternatives.

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Brazil Nuts

Brazil nuts are an excellent source of complete protein and omega-6 fatty acids as well as vitamins E and B-complex and minerals such as selenium, zinc, copper, and manganese.

Bread Crumb

Bread crumbs are dried, ground pieces of bread used as a coating, binder, or topping in cooking. They are typically made from wheat bread and provide mainly refined carbohydrate unless made from whole-grain bread.

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Breadcrumbs

Breadcrumbs are small dried crumbs made from bread and commonly used as a coating, binder, or topping in cooked dishes. They are typically made from wheat bread and are primarily a refined grain ingredient unless made from whole-grain bread.

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Breading

Breading is a coating mixture, usually made from breadcrumbs or flour, used to cover foods before cooking. It is a processed ingredient rather than a single whole food and is typically grain-based.

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Brown Rice And Millet Ramen Noodle

Brown rice and millet ramen noodle is a grain-based noodle product typically made from brown rice flour and millet flour. It is generally gluten-free if produced in a certified gluten-free facility.

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Brown Rice Fettuccine Noodles Or Whole-Wheat Pasta

Brown rice fettuccine noodles and whole-wheat pasta are grain-based staple foods used as carbohydrate-rich bases for meals. Whole-wheat pasta provides more fiber and micronutrients than refined pasta, while brown rice pasta is a common gluten-free alternative.

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Brown Rice Flour

Brown rice flour is a whole-grain flour made by grinding brown rice. It is commonly used in baking, thickening, and gluten-free cooking.

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Brown Rice Noodle

Brown rice noodles are noodles made primarily from brown rice flour, often used as a gluten-free alternative to wheat-based pasta. They provide carbohydrate energy with modest amounts of fiber and minerals compared with refined rice noodles.

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Brown Rice Or 3 Cups Penne Pasta

Brown rice and penne pasta are grain-based staple foods that primarily provide carbohydrates for energy. Brown rice is a whole grain with more fiber and micronutrients than refined pasta, while penne pasta is typically made from refined wheat unless specified whole grain.

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Brown Rice Or Barley

Brown rice and barley are whole grains commonly used as staple carbohydrate foods. Both provide complex carbohydrates, fiber, and a range of vitamins and minerals, though barley contains gluten while brown rice does not.

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Brown Rice Or Whole Grain Noodle

Brown rice and whole grain noodles are grain-based staple foods made from whole grains that retain the bran and germ, providing more fiber and micronutrients than refined grain versions. They are commonly used as energy-providing carbohydrate sources in balanced meals.

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Brown Rice Penne Or Fusilli Pasta

Brown rice penne or fusilli pasta is a gluten-free pasta made primarily from milled brown rice. It serves as a grain-based alternative to traditional wheat pasta and provides complex carbohydrates for energy.

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Brown Rice Rotini Pasta

Brown rice rotini pasta is a pasta made primarily from brown rice flour and shaped into spirals. It is commonly used as a gluten-free alternative to traditional wheat pasta.

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Brown Rice Vermicelli Noodles

Brown rice vermicelli noodles are thin noodles made primarily from brown rice flour and water. They are a gluten-free grain product commonly used as a lighter alternative to wheat-based pasta or noodles.

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Buckwheat Flour

Buckwheat flour is a gluten-free flour milled from buckwheat seeds, a pseudocereal commonly used in baking and noodles. It has an earthy, nutty flavor and is categorized here as a grain-based ingredient.

Bulgur

Bulgur is a whole grain made from parboiled, dried, and cracked wheat kernels, commonly used in dishes such as tabbouleh and pilafs. It cooks quickly and has a mild, nutty flavor.

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Bulgur Or Quinoa

Bulgur and quinoa are both whole-grain-style staple foods used in salads, bowls, soups, and side dishes. Bulgur is a minimally processed wheat product, while quinoa is a gluten-free pseudocereal with a slightly higher protein content.

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Cassava Flour

Cassava flour is a gluten-free flour made from the whole cassava root. It is commonly used as a wheat flour alternative in baking and cooking.

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Chickpea Flour (Garbanzo Flour)

Chickpea flour, also called garbanzo flour or besan, is a flour made from ground chickpeas and commonly used in flatbreads, batters, and gluten-free cooking. It has a mild, nutty flavor and provides more protein and fiber than many refined flours.

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Chilled Wheat Berrie

Wheat berries are whole wheat kernels with only the inedible hull removed; served chilled, they are a chewy whole grain often used in salads and grain bowls.

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Chocolate Wafer Cookie

A chocolate wafer cookie is a processed sweet snack typically made from refined flour, sugar, cocoa, and fat, often layered or crisp in texture. It is generally energy-dense and low in essential nutrients compared with whole foods.

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Ciabatta

Ciabatta is an Italian white bread made primarily from wheat flour, water, yeast, salt, and olive oil, known for its airy crumb and crisp crust. It is a refined grain bakery product commonly used for sandwiches and table bread.

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Cinnamon Roll Dough

Cinnamon roll dough is a sweet enriched dough typically made from refined wheat flour, yeast, sugar, milk, butter, and eggs before baking into cinnamon rolls. It is primarily a source of refined carbohydrates and fat rather than a nutrient-dense whole food.

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Coconut Milk Beverage

Coconut milk beverage is a diluted drink made from coconut cream or coconut milk, often sold as a dairy alternative and sometimes fortified with vitamins and minerals. It is generally lower in protein than cow’s milk or soy milk and can vary widely in fat, sugar, and additive content.

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Coconut Yogurt

Coconut yogurt is a dairy-free yogurt alternative made from coconut milk or cream and typically cultured with live bacteria. It is often chosen as a plant-based substitute for traditional yogurt, though nutrition varies widely by brand and whether it is fortified or sweetened.

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Cooked Organic Black Bean Pasta

Cooked organic black bean pasta is a pasta alternative made primarily from black beans. It is typically higher in protein and fiber than refined wheat pasta while remaining naturally gluten-free if not blended with wheat.

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Cooked Quinoa (Cooled)

Cooked and cooled quinoa is a mild, gluten-free pseudograin often used like a whole grain in bowls, salads, and side dishes. Cooling may modestly increase resistant starch compared with freshly cooked quinoa.

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Cooked Rice Noodle

Cooked rice noodles are soft noodles made primarily from rice flour and water. They are a mild, easily digestible grain-based food commonly used in soups, stir-fries, and noodle dishes.

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Cooked Whole Grain Pasta (Elbow Or Shells)

Cooked whole grain pasta such as elbow macaroni or shells is made from whole grains and provides complex carbohydrates for energy. Compared with refined pasta, it generally retains more fiber and micronutrients from the grain.

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Corn

Corn is a starchy cereal grain commonly eaten fresh, dried, or ground into meal and flour. It provides carbohydrate energy and also contains fiber and protective plant compounds, especially in whole-kernel forms.

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Corn Meal

Corn meal is a coarse flour made from dried corn and commonly used in breads, porridges, batters, and polenta. It is a starchy grain ingredient that provides energy primarily from carbohydrates.

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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.

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Cornmeal

Cornmeal is a coarse flour made from dried corn and commonly used in breads, porridges, batters, and polenta. It is a grain ingredient that provides primarily carbohydrates, with nutrient content varying by whether it is whole-grain or enriched.

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Cornstarch

Cornstarch is a refined starch extracted from the endosperm of corn and commonly used as a thickening agent in cooking and baking. It provides mostly carbohydrate with very little fiber, protein, fat, vitamins, or minerals.

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Cornstarch Or Arrowroot Powder

Cornstarch and arrowroot powder are refined starches used mainly as thickening agents in cooking and baking. They provide carbohydrates with little protein, fat, fiber, or micronutrients.

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Crispbread Crackers

Crispbread crackers are dry, shelf-stable crackers usually made primarily from whole grain rye, wheat, or other cereals. They are commonly used as a crunchy bread alternative and can vary widely in fiber, sodium, and seed content by brand.

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Crispy Brown Rice Cereal Lightly

A packaged ready-to-eat breakfast cereal made primarily from brown rice, typically toasted or crisped for a light texture. It is a grain-based food and is often lower in fiber and protein than less processed whole-grain options.

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Crunchy Cereal

Crunchy cereal is a processed breakfast grain product, often made from wheat, corn, oats, or rice and sometimes fortified with vitamins and minerals. Nutrition varies widely depending on whether it is whole grain, sweetened, or fiber-fortified.

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Crusty Whole Grain French Bread

Crusty whole grain French bread is a yeast-leavened bread made primarily from whole grain flour, giving it a firmer texture and more fiber than white French bread. It is commonly used as a source of carbohydrates for meals and snacks.

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Dairy-Free Cheese

Dairy-free cheese is a cheese alternative typically made from plant ingredients such as nuts, coconut oil, soy, oats, or starches. Its nutrition varies widely by brand and formulation, and many products are highly processed.

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Dough

Dough is a mixture of flour and liquid, often with salt and sometimes yeast, fat, or sugar, used as the base for breads, pastries, pizza, and similar foods. Its nutritional profile varies widely depending on the ingredients and whether whole-grain or refined flour is used.

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Dried Pad Thai Brown Rice Noodle

Dried Pad Thai brown rice noodles are a gluten-free pasta-style product made primarily from brown rice flour and water. They are a starchy grain food used as a base for stir-fries and noodle dishes.

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Dried Whole Grain Macaroni

Dried whole grain macaroni is pasta made from whole grain flour, typically whole wheat, and dried for storage and cooking. It provides more fiber and retained grain nutrients than refined pasta.

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Dried Whole Grain Rotini Or Penne Pasta

Dried whole grain rotini or penne pasta is a grain-based staple made from whole wheat or other whole grains, retaining the bran and germ. It provides more fiber and micronutrients than refined pasta and is commonly used as a carbohydrate source in meals.

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Dried Whole Wheat Spaghetti

Dried whole wheat spaghetti is a pasta made from whole durum wheat, retaining the bran and germ for more fiber and nutrients than refined pasta. It is a staple grain food commonly used as a source of complex carbohydrates.

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Dry Brown Rice Noodle

Dry brown rice noodles are dried pasta-like noodles made primarily from brown rice flour and water. They are a gluten-free grain product that provides mostly carbohydrates with modest amounts of fiber compared with white rice noodles.

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Dry Polenta

Dry polenta is a coarse meal made from dried corn and used to prepare porridge or firm cooked dishes. It is a starchy staple food that is naturally gluten-free when not cross-contaminated.

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Dry Quinoa, Cooked (About 1 ½ Cups Cooked)

Dry quinoa cooked into about 1½ cups is a nutrient-dense pseudocereal commonly used like a grain. It has a mild, nutty flavor and provides both complex carbohydrates and plant protein.

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Dry Ramen Noodle

Dry ramen noodles are a shelf-stable, pre-cooked wheat noodle product typically made from refined flour, salt, and oil. They are commonly used as a quick-cooking grain-based food but are often highly processed and usually paired with high-sodium seasoning packets.

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Dry Red Lentil Penne Pasta

Dry red lentil penne pasta is a pasta alternative made primarily from milled red lentils. It is generally higher in protein and fiber than traditional refined wheat pasta and fits the imported Legumes category.

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Dry Short Grain Brown Rice

Dry short grain brown rice is a whole grain rice that retains its bran and germ, giving it a chewier texture and nuttier flavor than white rice. It provides complex carbohydrates and modest amounts of fiber, vitamins, and minerals.

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Dry Soba Or Udon Noodle

Dry soba or udon noodles are traditional Japanese noodles typically made from buckwheat and wheat flour (soba) or wheat flour (udon). As a dried pantry staple, they are primarily a carbohydrate-rich grain food used as a base for many meals.

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Dry Tricolor Quinoa

Dry tricolor quinoa is a blend of white, red, and black quinoa seeds commonly cooked like a grain. It is naturally gluten-free and provides a balanced mix of plant protein, fiber, and minerals.

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Dry Whole Grain Linguine Or Fettuccine

Dry whole grain linguine or fettuccine is a long ribbon-style pasta made from whole grain flour, typically wheat. Compared with refined pasta, it retains more bran and germ, providing more fiber and micronutrients.

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Dry Whole Grain Long Noodle

Dry whole grain long noodles are a pasta-style grain product made from whole grain flour and dried for storage. They provide complex carbohydrates and typically retain more fiber and micronutrients than refined noodles.

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Dry Whole Grain Pasta Any Variety

Dry whole grain pasta is a grain-based staple made from whole wheat or other whole grains, retaining the bran and germ. Compared with refined pasta, it generally provides more fiber and micronutrients.

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Dry Whole Grain Penne Or Rigatoni

Dry whole grain penne or rigatoni is a whole-wheat pasta made from the entire grain, providing more fiber and micronutrients than refined pasta. It is a staple carbohydrate food commonly used as a base for balanced meals.

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Dry Whole Grain Rotini Or Bow-Tie Pasta

Dry whole grain rotini or bow-tie pasta is a shelf-stable pasta made from whole grain flour, typically whole wheat, shaped into spirals or bow ties. Compared with refined pasta, it retains more fiber and naturally occurring vitamins and minerals from the grain.

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Dry Whole Wheat Breadcrumbs

Dry whole wheat breadcrumbs are made from dried, ground whole wheat bread and are commonly used as a coating, binder, or topping in cooking. They provide carbohydrate with some fiber and are usually more nutrient-dense than refined breadcrumbs.

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Dry Whole Wheat Couscous

Dry whole wheat couscous is a quick-cooking grain product made from whole wheat semolina, with the bran and germ retained for more fiber and nutrients than refined couscous. It has a light texture and is commonly used as a base for savory dishes and salads.

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Dry Whole Wheat Elbow Macaroni

Dry whole wheat elbow macaroni is a pasta made from whole wheat flour, retaining the bran and germ of the grain. It is a carbohydrate-rich staple that typically provides more fiber and micronutrients than refined pasta.

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Dry Whole Wheat Fettuccine Or Linguine

Dry whole wheat fettuccine or linguine is a whole-grain pasta made from durum whole wheat flour and water. It provides complex carbohydrates and retains more fiber and micronutrients than refined pasta.

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Dry Whole Wheat Lasagna

Dry whole wheat lasagna is a dried pasta made primarily from whole wheat flour and formed into flat sheets for layered baked dishes. As a whole grain product, it generally provides more fiber and micronutrients than refined wheat pasta.

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Dry Whole Wheat Linguine

Dry whole wheat linguine is a pasta made from whole durum wheat flour, retaining the bran and germ of the grain. It is a complex carbohydrate food that provides more fiber and micronutrients than refined pasta.

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Dry Whole Wheat Macaroni

Dry whole wheat macaroni is a pasta made from whole grain wheat flour, retaining the bran and germ. It provides more fiber and micronutrients than refined pasta and is commonly used as a carbohydrate-rich staple food.

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Dry Whole Wheat Orecchiette

Dry whole wheat orecchiette is a whole-grain pasta made from durum whole wheat semolina and shaped into small ear-like discs. It provides more fiber and micronutrients than refined pasta.

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Dry Whole Wheat Orzo

Dry whole wheat orzo is a small rice-shaped pasta made from whole wheat flour. It provides more fiber and micronutrients than refined pasta while serving as a grain-based staple food.

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Dry Whole Wheat Pearl Couscous

Dry whole wheat pearl couscous is a toasted, pasta-like grain product made from whole wheat semolina and formed into small pearls. It provides more fiber than refined couscous and is commonly used as a hearty base for salads, bowls, and side dishes.

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Dry Whole Wheat Penne Pasta

Dry whole wheat penne pasta is a whole-grain pasta made from durum whole wheat flour and shaped into short tubes. It provides complex carbohydrates and more fiber and micronutrients than refined white pasta.

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Dry Whole Wheat Rotini Pasta

Dry whole wheat rotini pasta is a dried pasta made from whole wheat flour, retaining the bran and germ of the grain. It provides more fiber and micronutrients than refined pasta.

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Dry Whole Wheat Shell Pasta

Dry whole wheat shell pasta is a whole-grain pasta made from durum whole wheat flour and shaped into shells. It provides complex carbohydrates and more fiber than refined pasta.

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Ear Of Charred Corn, Kernels Removed (About 1 Cup)

Corn kernels cut from a charred ear are a starchy vegetable commonly eaten as a side dish or ingredient. Charring adds smoky flavor, while the corn provides carbohydrates, fiber, and small amounts of vitamins and minerals.

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Everything-Seasoning Bagel

An everything-seasoning bagel is a yeast-leavened bread product typically made from refined wheat flour and topped with a savory mix such as sesame seeds, poppy seeds, garlic, onion, and salt. It is usually eaten as a carbohydrate-rich breakfast or snack food.

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Fettuccine Pasta, Dry

Dry fettuccine pasta is a ribbon-shaped pasta typically made from refined or durum wheat semolina and used as a carbohydrate-rich staple food. It provides energy and has a neutral flavor that pairs with many sauces and proteins.

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Fire-Roasted Corn

Fire-roasted corn is corn kernels or ears cooked over high heat to develop a smoky flavor and light charring. It is a starchy vegetable commonly used as a side dish or ingredient in salads, salsas, and grain bowls.

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Fire‑Roasted Corn Kernels (Thawed If Frozen)

Fire-roasted corn kernels are corn that has been cooked at high heat to develop a smoky, charred flavor. They provide starchy carbohydrates along with some fiber and naturally occurring vitamins and minerals.

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Flour

Flour is a powder made by grinding grains, most commonly wheat, and is widely used in baking and cooking. Its nutrition varies significantly depending on the grain source and whether it is refined or whole grain.

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Flour, Sifted

Sifted flour is refined flour that has been aerated and had lumps removed; in common usage it usually refers to white wheat flour. It is widely used in baking and cooking as a base ingredient.

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Fusilli Pasta (~1/2 Box)

Fusilli pasta is a spiral-shaped pasta typically made from refined or whole wheat semolina and used as a staple carbohydrate food. It provides energy and can vary in fiber and micronutrient content depending on whether it is refined, whole grain, or enriched.

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Gluten-Free Rolled Oat

Gluten-free rolled oats are whole oat groats that have been steamed and flattened, with processing intended to avoid gluten cross-contact. They are commonly used as a whole-grain cereal or baking ingredient.

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Gluten-Free Tamari

Gluten-free tamari is a Japanese-style soy sauce typically made primarily from fermented soybeans with little or no wheat, giving it a rich, savory umami flavor. It is commonly used as a seasoning, marinade, or dipping sauce.

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Grain Artisan Bread

Artisan grain bread is a baked bread product typically made from wheat flour, water, yeast, and salt, sometimes including whole grains or seeds. It is a staple carbohydrate food and may vary widely in fiber and nutrient content depending on whether it is made with refined or whole grain flour.

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Grain English Muffins Split And

English muffins are a yeast-leavened bread product typically made from wheat flour and commonly eaten toasted. This item appears to refer to split grain English muffins, which are generally a refined or mixed-grain baked grain food.

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Grain Fusilli Pasta

Grain fusilli pasta is a dry, spiral-shaped pasta typically made from wheat flour, such as semolina or refined durum wheat. It is primarily a carbohydrate-rich staple food used as a base for many meals.

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Grain Hamburger Buns Split And

Split grain hamburger buns are a bread product made primarily from wheat flour and other grain ingredients, intended for sandwiches and burgers. They are a processed grain food that provides carbohydrates for energy.

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Grains Or Whole Wheat Naan

Whole wheat naan is a leavened flatbread typically made from whole wheat flour, water, yeast, and often yogurt or oil. It is a grain-based food that provides carbohydrates with more fiber than naan made from refined flour.

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Greek-Style Vegan Yogurt

Greek-style vegan yogurt is a plant-based cultured yogurt alternative that is strained or formulated for a thicker, higher-protein texture than regular vegan yogurt. It may be made from soy, coconut, almond, oat, or other plant bases and often contains live cultures.

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Grit

Grits are a porridge made from ground corn, commonly eaten as a cooked grain side or breakfast dish. Their nutrition varies depending on whether they are refined or stone-ground/whole grain.

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Hoisin Sauce

Hoisin sauce is a thick, sweet-savory condiment commonly used in Chinese and other Asian cuisines. It is typically made from soybeans, sugar, vinegar, salt, starch, and seasonings such as garlic and spices.

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Hulled Barley

Hulled barley is a minimally processed whole grain with only the inedible outer hull removed, so it retains most of its bran and germ. It has a chewy texture and a mild, nutty flavor.

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Kasha

Kasha is toasted buckwheat groats, a gluten-free pseudocereal commonly used like a grain in porridges, pilafs, and side dishes. It has a nutty flavor and is typically sold whole or cracked.

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Large Baguettes, Toasted

Toasted large baguettes are slices or portions of a crusty wheat bread that have been browned for a firmer texture and drier crumb. They are primarily a source of refined carbohydrates unless made from whole grain flour.

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Large Soft Whole Wheat Tortilla

A large soft whole wheat tortilla is a flatbread typically made from whole wheat flour, water, fat, and salt. It is commonly used for wraps, burritos, and quesadillas.

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Lasagne Sheet

Lasagne sheet is a flat pasta made primarily from wheat flour and water, and sometimes eggs. It is typically used as a layered noodle in baked dishes.

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Lavash Wraps Or Large Wheat Tortilla

Lavash wraps and large wheat tortillas are flatbreads typically made from wheat flour, water, and salt, sometimes with oil, yeast, or preservatives. They are commonly used as a grain-based carrier for sandwiches, wraps, and meals.

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Legume Pasta

Legume pasta is a pasta alternative made from legumes such as chickpeas, lentils, peas, or beans. It is typically higher in protein and fiber than traditional wheat pasta.

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Lemon Verbena

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

Light Soy Sauce

Light soy sauce is a thin, salty fermented seasoning made primarily from soybeans, wheat, water, and salt. It is used to add umami and savory flavor rather than as a major source of nutrition.

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Linguine Noodles (1/2 A Box Of Noodles)

Linguine noodles are a long, flat pasta typically made from refined wheat flour and water or semolina. They are primarily a source of carbohydrates and are commonly used as a base for sauces and mixed dishes.

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Long Grain Brown Rice

Long grain brown rice is a whole grain rice with the bran and germ intact, giving it a firmer texture and nuttier flavor than white rice. It is a staple carbohydrate source and provides more fiber and micronutrients than refined rice.

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Long-Grain Rice

Long-grain rice is a cereal grain with slender kernels that cook up light and separate. It is commonly sold as white or brown rice and used as a staple carbohydrate in many cuisines.

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Lotus Seed

Lotus seed is the edible seed of the lotus plant, commonly eaten dried, puffed, or cooked in Asian cuisines and traditional desserts. It has a mild flavor and provides starch, plant protein, and minerals.

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Macadamia Nuts

Macadamia Nuts are a rich source of energy and are packed with essential minerals, vitamins, and heart healthy mono-unsaturated fatty acids such as oleic acid that are essential for optimum health and wellness.

Makhana

Makhana, also called fox nuts or popped lotus seeds, is an edible seed from the lotus plant commonly eaten roasted as a snack or used in South Asian dishes. It is a mildly flavored, low-moisture food that provides carbohydrates with some protein and minerals.

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Makhana (Lotus Seeds)

Makhana, also called fox nuts or popped lotus seeds, are the dried edible seeds of Euryale ferox commonly eaten roasted as a snack or used in savory and sweet dishes. They are mild in flavor and provide a light, crunchy source of plant-based carbohydrates and some protein.

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Masa Harina

Masa harina is a finely ground flour made from dried corn that has been treated with limewater through nixtamalization, commonly used to make tortillas, tamales, and related foods. It is a grain-based staple and is naturally gluten-free when made from corn alone.

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Medium Whole-Wheat Roti, For Serving

Whole-wheat roti is an unleavened flatbread typically made from whole-wheat flour and water. It is a staple grain food that provides complex carbohydrates and some fiber.

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Medium-Grain Brown Rice

Medium-grain brown rice is a whole grain rice that retains its bran and germ, giving it a slightly chewy texture and nuttier flavor than white rice. It is a staple carbohydrate source that provides fiber and several essential minerals.

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Multigrain Bread

Multigrain bread is a bread made from two or more grains, though the exact mix and fiber content vary widely by product. Whole-grain versions are generally more nutrient-dense than refined multigrain breads.

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Multigrain Penne Pasta

Multigrain penne pasta is a dry pasta made from a blend of grains, often including wheat and other cereals such as corn, rice, barley, or oats. It is primarily a carbohydrate-rich staple food and may provide more fiber and micronutrients than refined pasta, depending on the grain mix.

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No-Boil Lasagna Noodle

No-boil lasagna noodles are dried pasta sheets, typically made from refined durum wheat semolina, designed to soften during baking without pre-cooking. They are a grain-based pantry ingredient used as a structural component in lasagna rather than a standalone nutrient-dense food.

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Noodles And Topping

A generic noodles-and-topping dish is typically made from refined grain noodles with added savory toppings or sauce. As a broad mixed food label, its nutrition can vary widely depending on the specific noodles, toppings, and preparation method.

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Oat Flour

Oat flour is a whole-grain flour made by grinding oats into a fine powder. It has a mild, slightly sweet flavor and is commonly used in baking, pancakes, and thickening recipes.

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Oat Flour Or Whole Wheat Flour

Oat flour and whole wheat flour are minimally refined grain flours used in baking and cooking. Oat flour is naturally higher in soluble fiber, while whole wheat flour provides fiber, protein, and nutrients from the bran and germ.

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Oat Milk, Unsweetened

Unsweetened oat milk is a plant-based beverage made by blending oats with water and usually straining the mixture. It is commonly fortified to provide nutrients similar to those found in dairy milk alternatives.

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Oats, Uncooked

Uncooked oats are whole cereal grains commonly eaten as rolled, steel-cut, or quick oats. They are valued for their soluble fiber content and steady-release carbohydrate profile.

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Of Multigrain Bread, Toasted

Toasted multigrain bread is a bread product made from flour and multiple grains or seeds, then browned by toasting. Its nutrition varies by recipe, with whole-grain versions generally offering more fiber and micronutrients than refined versions.

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Of Whole-Grain Bread (E.G., Ezekiel)

Whole-grain bread such as sprouted varieties like Ezekiel bread is made from whole grains and sometimes legumes, retaining more fiber and micronutrients than refined white bread. It is a staple carbohydrate food that can support fullness and steady energy when minimally processed.

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Of Whole-Grain Bread, For Dipping

Whole-grain bread is bread made from whole grains that retain the bran, germ, and endosperm, providing more fiber and micronutrients than refined white bread. It is commonly used for dipping, sandwiches, or as a side.

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Olive Leaf

Olive Leaf is a powerful and effective medicinal that contains tremendous healing properties for the immune, cardiovascular, circulatory, respiratory, digestive, and lymphatic system.

Orecchiette

Orecchiette is a small ear-shaped pasta traditionally made from durum wheat semolina and water. It is a refined grain pasta commonly used as a carbohydrate base in meals.

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Orzo Pasta

Orzo pasta is a small, rice-shaped pasta typically made from refined or whole wheat semolina. It is used in soups, salads, and grain-style side dishes.

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Panko Bread Crumb

Panko bread crumbs are coarse, flaky bread crumbs typically made from wheat bread and used as a crunchy coating or topping. They are a refined grain ingredient rather than a whole grain food.

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Papaya

Papaya is one of the most nutrient dense and healing fruits on the planet.

Pasta Salad

Pasta salad is a mixed dish typically made with cooked pasta and ingredients such as vegetables, herbs, cheese, meat, or dressing. Its nutrition varies widely depending on the pasta type, dressing, and added ingredients.

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Pearl Barley

Pearl barley is a polished form of barley grain with some or all of the bran removed, giving it a softer texture and shorter cooking time than hulled barley. It is commonly used in soups, stews, salads, and grain dishes.

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Pearled Farro

Pearled farro is a partially polished ancient wheat grain with a chewy texture and nutty flavor. It is commonly used in soups, salads, and grain bowls.

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Pieces Of Multigrain Toast

Multigrain toast is toasted bread made from flour blends that may include wheat and other grains or seeds. Its nutrition varies by recipe, but it is typically a carbohydrate-rich grain food that can provide some fiber and B vitamins.

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Pita Bread

Pita bread is a soft, round flatbread traditionally made from wheat flour, water, yeast, and salt. It is commonly used for wraps, dipping, or as a side with meals.

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Pizza Dough

Pizza dough is a basic dough typically made from wheat flour, water, yeast, salt, and sometimes oil or sugar, used as the crust for pizza. It is primarily a refined carbohydrate food unless made with whole grain flour.

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Plain Almond Milk

Plain almond milk is a plant-based beverage typically made from almonds and water, often fortified with vitamins and minerals. It is commonly used as a dairy-free milk alternative.

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Plain Rice Cake

Plain rice cakes are light, puffed cakes made from pressed rice, typically low in fat and minimally seasoned. They are commonly used as a crunchy snack or bread substitute.

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Plant Milk

Plant milk is a broad category of non-dairy beverages made from plants such as soy, almond, oat, coconut, rice, or pea. Its nutrition varies widely by base ingredient and whether it is fortified or sweetened.

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Plant Milk, Unsweetened

Unsweetened plant milk is a non-dairy beverage made from plants such as soy, almonds, oats, coconut, peas, or rice, typically formulated as a milk alternative. Nutritional content varies widely by base ingredient and whether it is fortified.

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Plant-Based Milk Unsweetened And Unflavored

Unsweetened, unflavored plant-based milk is a dairy-free beverage made from plants such as soy, almonds, oats, peas, coconut, or rice. Its nutrition varies by base ingredient and whether it is fortified with vitamins and minerals.

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Plus 1 Tablespoon Bread Flour

Bread flour is a refined wheat flour with a higher protein content than all-purpose flour, used to provide structure and chew in baked goods. One tablespoon is a very small portion.

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Polenta

Polenta is a cooked dish made from coarsely ground cornmeal and is commonly served soft or allowed to set and then sliced. It is a starchy grain food that can be prepared plain or enriched with ingredients like cheese, milk, or butter.

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Polenta Or Grit

Polenta or grits are cooked dishes made from ground cornmeal, commonly served soft or allowed to set and slice. They are a starchy grain food that can be made from whole-grain or more refined corn.

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Polenta Or Yellow Cornmeal

Polenta or yellow cornmeal is a coarsely ground corn product commonly cooked into a porridge or used in baking. It is a starchy grain ingredient that can provide energy and some fiber, especially when less refined.

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Ponzu Sauce

Ponzu sauce is a Japanese citrus-based condiment typically made from soy sauce, citrus juice, vinegar, and seasonings such as bonito or seaweed. It is used to add salty, tangy, umami flavor to dishes and marinades.

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Potato Flour

Potato flour is a fine flour made from whole cooked, dried potatoes and is commonly used to add moisture, tenderness, and binding in baking and cooking. It is naturally gluten-free but is not the same as potato starch.

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Potato Starch Or Cornstarch

Potato starch and cornstarch are refined starches used primarily as thickening agents in cooking and baking. They provide carbohydrate with very little protein, fat, fiber, vitamins, or minerals.

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Precooked Whole-Grain Pizza Crust

Precooked whole-grain pizza crust is a prepared grain-based crust made from whole-grain flour and intended as a convenient base for pizza. Compared with refined crusts, it typically provides more fiber and some additional micronutrients from the intact grain.

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Puffed Rice

Puffed rice is rice that has been expanded by heat and pressure into a light, crisp grain product. It is low in fat and often used in cereals, snacks, and traditional dishes.

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Quick Oats Or Oat Flour

Quick oats and oat flour are minimally processed forms of whole oats commonly used in porridge, baking, and thickening. They are whole-grain ingredients that provide complex carbohydrates and soluble fiber.

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Quick‑Cooking Ramen Noodles (2 Packets)

Quick-cooking ramen noodles are an instant refined wheat noodle product, typically pre-fried or air-dried and often consumed with a seasoning packet. They are convenient and calorie-dense but are usually highly processed and high in sodium when prepared as packaged.

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Quinoa Or Desired Whole Grain

Quinoa is a gluten-free pseudocereal commonly used like a whole grain. It has a mild, nutty flavor and provides more protein than many grains.

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Recipe Homemade Oil-Free Pizza Dough

Homemade oil-free pizza dough is a grain-based dough typically made from flour, water, yeast, and salt, then baked as a pizza crust. It is primarily a source of carbohydrates, with nutrition varying by the type of flour used.

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Recipe Homemade Oil-Free Pizza Dough Or 1 Lb. Refrigerated Whole Wheat Pizza Dough

Pizza dough is a grain-based dough typically made from wheat flour, water, yeast, and salt; whole wheat versions provide more fiber and micronutrients than refined dough. Homemade oil-free or refrigerated whole wheat pizza dough is primarily a source of complex carbohydrates.

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Red Or Tricolor Quinoa

Red and tricolor quinoa are gluten-free pseudograins commonly cooked and eaten like whole grains. They have a slightly nutty flavor and provide more protein and fiber than many refined grain products.

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Red Quinoa

Red quinoa is a nutrient-dense pseudocereal with a slightly firmer texture and nuttier flavor than white quinoa. It is naturally gluten-free and commonly used as a grain alternative in savory and sweet dishes.

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Reduced Sodium Soy Sauce

Reduced sodium soy sauce is a fermented liquid seasoning made primarily from soybeans, wheat, salt, and water, with less sodium than regular soy sauce. It is used mainly to add salty, savory umami flavor to foods.

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Reduced-Sodium Soy Sauce Or Tamari

Reduced-sodium soy sauce or tamari is a fermented seasoning made from soybeans, usually with wheat in soy sauce and typically little or no wheat in tamari. It is used in small amounts to add salty, savory umami flavor to foods.

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Refrigerated Unsweetened Coconut Milk

Refrigerated unsweetened coconut milk is a beverage made by diluting coconut cream with water, often with added stabilizers or vitamins depending on the brand. It is dairy-free and typically low in sugar, but it is not nutritionally equivalent to canned coconut milk or cow's milk unless fortified.

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Refrigerated Unsweetened Coconut Milk Beverage

A refrigerated unsweetened coconut milk beverage is a diluted plant-based drink made from coconut and water, often fortified with vitamins and minerals. It is typically lower in calories and protein than dairy milk and canned coconut milk.

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Rice (Optional) Served On The Side

Rice is a cereal grain and a widely used staple food, typically served cooked as a side dish. Its nutrition varies by type, with brown rice retaining more fiber and micronutrients than white rice.

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Rice Cake

Rice cakes are light, puffed cakes made primarily from rice and commonly eaten as a snack or base for toppings. They are typically low in fat and calories but are not very nutrient-dense on their own.

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Rice Lasagna Noodle

Rice lasagna noodle is a pasta sheet made primarily from rice flour and used as a gluten-free alternative to traditional wheat lasagna noodles. It is mainly a source of carbohydrates and is typically low in fiber unless made with whole grain rice.

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Rice Or Potatoe

Rice and potatoes are staple starchy foods that primarily provide carbohydrate for energy. This entry appears to combine two foods; the import category of Grains is acceptable for review, though potatoes are botanically vegetables.

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Rice Paper Wrapper

Rice paper wrappers are thin edible sheets typically made from rice flour or tapioca starch, used for spring rolls and similar dishes. They are low in fat and usually provide mostly refined carbohydrate with little protein or fiber.

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Rice Vermicelli Or Glass Noodles, Cooked

Cooked rice vermicelli and glass noodles are thin noodles typically made from rice flour or starches such as mung bean, potato, or tapioca. They are mild in flavor and primarily provide easily digested carbohydrate with relatively little fiber, protein, or fat.

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Rolled Oat

Rolled oats are whole grain oats that have been steamed and flattened for quicker cooking. A 1/2 cup dry serving is a fiber-rich grain commonly used in hot cereal, baking, and snacks.

Seasoned Crouton

Seasoned croutons are small cubes of toasted or baked bread coated with oil or fat and savory seasonings, commonly used as a topping for salads and soups. They are a processed grain-based food and are often high in sodium.

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Self-Rising Flour

Self-rising flour is refined wheat flour premixed with baking powder and salt, commonly used in quick breads, biscuits, and pancakes. It is primarily a baking ingredient rather than a standalone whole food.

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Shell Pasta

Shell pasta is a shaped pasta typically made from refined or whole wheat semolina and used as a carbohydrate-rich staple in many dishes. It is a grain-based food that mainly provides energy, with nutrition varying by whether it is refined, whole grain, or enriched.

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Silver Hills Sprouted Grain Bagel

Silver Hills Sprouted Grain Bagel is a packaged bagel made from sprouted whole grains. It is typically a carbohydrate-rich bread product that may provide more fiber and a slightly lower glycemic impact than conventional refined bagels, depending on the exact variety.

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Slice Rustic Bread

Rustic bread is a baked grain food typically made from wheat flour, water, yeast or sourdough starter, and salt. A slice mainly provides carbohydrates for energy, with nutrient content varying by whether it is made from refined or whole grain flour.

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Small Flatbread

Small flatbread is a broad grain-based bread category that includes thin, often unleavened or lightly leavened breads made primarily from wheat or other cereal flours. It is commonly used as a staple carbohydrate food in many cuisines.

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Small Soft Flour Tortilla

A small soft flour tortilla is a flatbread typically made from refined wheat flour, water, fat, and salt. It is commonly used for wraps, tacos, and quesadillas.

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Sorghum Flour

Sorghum flour is a gluten-free flour milled from whole sorghum grain, commonly used in baking and porridges. It has a mild flavor and provides complex carbohydrates along with some fiber and plant compounds.

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Sour “Cream" For Serving

Sour cream is a cultured dairy product made by fermenting cream with lactic acid bacteria, giving it a tangy flavor and creamy texture. It is commonly used as a topping or ingredient in savory dishes.

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Sourdough Bread

Sourdough bread is bread made by fermenting dough with wild yeast and lactic acid bacteria rather than only commercial yeast. The fermentation can improve flavor and may modestly affect digestibility compared with standard bread.

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Sourdough Bread, Toasted

Sourdough bread, toasted, is bread made from fermented dough and then browned by toasting. It is a carbohydrate-rich grain food with a tangy flavor and a firmer texture than untoasted sourdough.

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Soy Milk Or Preferred Non-Dairy Milk

Soy milk is a plant-based beverage made from soybeans; non-dairy milks can also include almond, oat, coconut, and other plant-based drinks with varying nutrition profiles. This category is broad, so nutrient content depends heavily on whether the product is fortified and sweetened.

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Soy Sauce

Soy sauce is a salty liquid seasoning traditionally made by fermenting soybeans with wheat, salt, and microbial cultures. It is used in small amounts to add umami flavor to savory dishes.

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Soy Sauce, Low Sodium

Low-sodium soy sauce is a fermented liquid seasoning made primarily from soybeans, wheat, salt, and water, with reduced sodium compared with regular soy sauce. It adds umami flavor but still contains a notable amount of sodium.

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Spelt Flour

Spelt flour is a flour milled from spelt, an ancient wheat species, and is used in breads, pasta, and baked goods. It has a mildly nutty flavor and contains gluten.

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Sprouted Grain Bagel

A sprouted grain bagel is a dense bread product made from sprouted whole grains, often including wheat and other cereals. It typically provides more fiber and micronutrients than refined-flour bagels, but remains a concentrated source of carbohydrates.

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Steamed Basmati Rice, To Serve

Steamed basmati rice is a long-grain white rice known for its light texture and aromatic flavor. It is primarily a source of carbohydrate and is commonly served as a staple side dish.

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Steamed Grains Whole Grain Crackers Or Bread

Whole grain crackers or bread are grain-based foods made from whole grains, which retain the bran, germ, and endosperm. They are commonly used as staple carbohydrate foods and can provide more fiber and micronutrients than refined grain versions.

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Steel-Cut Oat

Steel-cut oats are whole oat groats that have been chopped into pieces, producing a chewy texture and slower cooking grain. A 1/4 cup dry serving is a minimally processed whole grain commonly used for hot cereal.

Stone-Ground Grit

Stone-ground grits are a coarsely ground corn product, typically made from whole dried corn kernels and cooked into a porridge-like dish. They are a grain food that provides mainly carbohydrate with small amounts of protein and fiber.

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Store-Bought Or Homemade Corn Tortillas Each Cut Into 6 Triangles

Corn tortillas are thin flatbreads made primarily from ground corn, often treated with lime in the nixtamalization process. Cut into triangles, they are commonly used for chips, tostadas, or baking and frying preparations.

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Taco Seasoning

Taco seasoning is a blended spice mix commonly made from chili powder, cumin, paprika, garlic powder, onion powder, oregano, salt, and sometimes added starch or sugar. It is used to season meats, beans, vegetables, and sauces in Tex-Mex style dishes.

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Tamari

Tamari is a Japanese-style fermented soy sauce, typically made primarily from soybeans and often brewed with little or no wheat. It is used as a savory, umami-rich seasoning and condiment.

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Tamari Or Soy Sauce

Tamari and soy sauce are savory fermented seasonings made from soybeans; tamari is typically less wheat-heavy than regular soy sauce and is sometimes gluten-free. They are used in small amounts to add umami flavor to dishes.

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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.

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Tapioca Starch

Tapioca starch is a refined starch extracted from cassava root and commonly used as a thickener or gluten-free baking ingredient. It is mostly carbohydrate with very little protein, fiber, fat, or micronutrients.

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Teff Flour

Teff flour is a whole-grain flour made from teff, a tiny ancient cereal grain native to Ethiopia and Eritrea. It has a mild, nutty flavor and is naturally gluten-free.

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Thin Brown Rice Vermicelli Or Capellini Noodle

Thin brown rice vermicelli or capellini noodles are slender pasta-like strands made primarily from brown rice flour. They are a grain-based staple that cook quickly and are commonly used in soups, stir-fries, and noodle dishes.

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Thin Zucchini Noodles

Thin zucchini noodles are spiralized strips of zucchini often used as a low-carbohydrate, gluten-free pasta alternative. Although imported as a grain, they are clearly a non-starchy vegetable preparation.

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To 1 Cup Chickpea Flour

Chickpea flour is a gluten-free flour made from ground chickpeas, commonly used in flatbreads, batters, and baking. Despite the import label, it is more accurately a legume-based ingredient rather than a true grain.

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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.

Tricolor Quinoa

Tricolor quinoa is a blend of white, red, and black quinoa seeds cooked and eaten like a grain. It has a mild, nutty flavor and is naturally gluten-free.

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Unbleached All-Purpose Flour Or Brown Rice Flour

A refined wheat flour with the bran and germ removed, unbleached all-purpose flour is commonly used in baking and cooking. It provides mostly carbohydrates with some protein but less fiber and micronutrients than whole-grain flours.

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Unbleached All-Purpose Flour Or Whole Wheat Flour

Unbleached all-purpose flour and whole wheat flour are milled wheat flours commonly used in baking and cooking. Whole wheat flour retains the bran and germ, so it is generally higher in fiber and micronutrients than unbleached all-purpose flour.

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Uncooked Arborio Rice

Uncooked Arborio rice is a short-grain white rice traditionally used for risotto because of its high starch content and creamy texture when cooked. As a refined grain, it provides mainly carbohydrate with less fiber than whole-grain rice.

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Uncooked Brown Jasmine Rice

Uncooked brown jasmine rice is a whole-grain aromatic rice with the bran and germ intact, giving it a nuttier flavor and chewier texture than white jasmine rice. It is commonly used as a staple carbohydrate in savory and sweet dishes.

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Uncooked Brown Rice Spaghetti

Uncooked brown rice spaghetti is a dry pasta made primarily from whole-grain brown rice flour. It is a gluten-free grain product that serves as an alternative to wheat-based spaghetti.

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Uncooked Elbow Or Small-Shell Pasta

Uncooked elbow or small-shell pasta is a dried grain-based food, most commonly made from refined or whole wheat semolina. It is primarily a source of carbohydrates and is commonly used as a base for many meals.

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Uncooked Penne

Uncooked penne is a tubular pasta typically made from refined durum wheat semolina, though whole-grain and gluten-free versions also exist. It is primarily a source of carbohydrate used as a staple grain food.

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Uncooked Whole-Grain Elbow Macaroni Or Quinoa

A dry pasta or grain product made from whole-grain elbow macaroni or quinoa, typically used as a carbohydrate-rich staple in meals. It provides more fiber and micronutrients than refined pasta when made from whole grains or quinoa.

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Unsweetened Almond Milk (Or Milk Of Choice)

Unsweetened almond milk is a plant-based beverage made from almonds and water, often fortified with vitamins and minerals. It is commonly used as a milk alternative and is typically low in calories and carbohydrates compared with dairy milk.

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Unsweetened Non-Dairy Yogurt

Unsweetened non-dairy yogurt is a plant-based yogurt alternative typically made from soy, coconut, almond, oat, or other plant ingredients and fermented with live cultures. It can provide probiotics and, when fortified, nutrients similar to conventional yogurt.

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Unsweetened Shredded Coconut Flake

Unsweetened shredded coconut flake is dried, grated coconut flesh with no added sugar. It is commonly used in baking, toppings, and grain-free cooking.

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Vanilla Almond Milk

Vanilla almond milk is a plant-based beverage made primarily from water and almonds, often flavored with vanilla and commonly fortified with vitamins and minerals. Nutrition varies widely between unsweetened and sweetened products.

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Vegan Potato “Cheese” Sauce

A plant-based cheese-style sauce typically made from potatoes blended with ingredients such as nutritional yeast, plant milk, oil, and seasonings. It is used as a condiment or topping and is generally dairy-free.

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Vegan Worcestershire Sauce

Vegan Worcestershire sauce is a savory, tangy condiment typically made from vinegar, molasses or sugar, tamarind, seasonings, and fermented or umami-rich plant-based ingredients instead of anchovies. It is used in small amounts to add depth and flavor to sauces, marinades, and dressings.

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Vegan Yogurt

Vegan yogurt is a non-dairy yogurt alternative made by fermenting plant-based ingredients such as soy, coconut, almond, oat, or cashew. Its nutrition varies widely by base ingredient and whether it is fortified or sweetened.

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Vermicelli Rice Noodle

Vermicelli rice noodles are thin noodles made primarily from rice flour and water. They are a gluten-free grain product commonly used in soups, stir-fries, and cold dishes.

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Water Chestnut

Water chestnut is an aquatic corm commonly used in Asian cuisine, valued for its crisp texture and mildly sweet flavor. Despite its name, it is not a true nut, so classifying it as a nut would be clearly wrong.

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Wheat Berrie

Wheat berries are the whole, unprocessed kernels of wheat with the bran, germ, and endosperm intact. They have a chewy texture and are used in grain bowls, salads, soups, and hot cereals.

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Wheat Berries Farro Or Bulgur

Wheat berries, farro, and bulgur are minimally processed forms of wheat grain commonly used as whole grains in salads, soups, and side dishes. They provide a chewy texture and are generally more nutrient-dense than refined wheat products.

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Wheat Breadcrumbs

Wheat breadcrumbs are dried, ground bread particles made from wheat and commonly used as a coating, binder, or topping in cooking. They are a refined grain ingredient unless specifically labeled whole wheat.

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Wheat Flour Or White Whole Wheat Flour

Wheat flour is a milled grain product made from wheat; white whole wheat flour is milled from a lighter-colored variety of whole wheat and retains the bran and germ. Compared with refined white flour, white whole wheat flour generally provides more fiber and micronutrients.

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Wheat Gnocchi

Wheat gnocchi is a soft pasta dumpling made primarily from wheat flour, often combined with potato, water, and sometimes egg. It is a refined or semi-refined grain-based starchy food commonly served boiled with sauces.

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Wheat Israeli Couscous

Wheat Israeli couscous is a toasted, pearl-shaped pasta made from wheat flour, commonly used as a grain-like side or base in meals. It provides carbohydrate energy and is often enriched with B vitamins and iron in packaged forms.

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Wheat Or Corn Tortillas

Wheat or corn tortillas are flatbreads commonly used as a staple grain food in many cuisines. Their nutrition varies by ingredients and processing, with corn tortillas typically higher in fiber and whole-grain character than refined flour tortillas.

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Wheat Panko Bread Crumbs

Wheat panko bread crumbs are light, flaky bread crumbs made from wheat bread and commonly used as a coating or binder in cooking. They are a refined grain ingredient that adds crisp texture more than significant nutrition.

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Wheat Penne Or Rotini Pasta

Wheat penne or rotini pasta is a refined grain pasta made primarily from wheat flour and water. It is a common carbohydrate-rich staple used in many hot and cold dishes.

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White Corn Tortilla

White corn tortilla is a flatbread traditionally made from nixtamalized corn masa and water. It is a staple starch used in many Latin American dishes.

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White Whole Wheat Or Spelt Flour

White whole wheat or spelt flour is a milled grain flour used in baking; white whole wheat comes from a lighter-colored variety of whole wheat, while spelt is an ancient wheat species. It generally provides more nutrients than refined white flour because it retains the bran and germ.

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Whole Grain

Whole grains are grains that retain the bran, germ, and endosperm, such as oats, brown rice, barley, and whole wheat. They are staple carbohydrate foods that generally provide more fiber and micronutrients than refined grains.

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Whole Grain Bread (Toasted)

Whole grain bread is bread made primarily from whole grain flour, retaining the bran and germ; toasting changes texture and flavor but does not substantially change its core nutrition. It is a common grain-based staple that can provide carbohydrates, fiber, and some micronutrients.

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Whole Grain Burger Bun

A whole grain burger bun is a bread roll made primarily from whole grain flour, commonly used for sandwiches and burgers. It generally provides more fiber and micronutrients than refined white buns.

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Whole Grain Cracker

Whole grain crackers are snack crackers made primarily from whole grain flours, often wheat, and may include added oil, salt, seeds, or seasonings. They provide more fiber and micronutrients than refined crackers, but nutrition varies widely by brand and ingredients.

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Whole Grain Macaroni

Whole grain macaroni is pasta made from whole wheat or other whole grain flours, retaining the bran and germ. It is a starchy staple that generally provides more fiber and micronutrients than refined macaroni.

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Whole Grain Macaroni Or Spiral

Whole grain macaroni or spiral is pasta made from whole wheat or other whole grains, retaining the bran and germ. It is a staple grain food that provides more fiber and micronutrients than refined pasta.

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Whole Grain Pita Bread Round

Whole grain pita bread is a round flatbread made from whole wheat flour, yeast, water, and salt. It provides more fiber and micronutrients than refined white pita.

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Whole Grain Spelt Flour

Whole grain spelt flour is flour milled from the entire spelt kernel, an ancient wheat species. It has a mildly nutty flavor and retains the bran, germ, and endosperm, providing more fiber and micronutrients than refined flour.

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Whole Grain Tortilla

A whole grain tortilla is a flatbread typically made from whole wheat or other whole grain flours. It provides more fiber and micronutrients than refined-flour tortillas.

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Whole Wheat

Whole wheat is the intact grain form of wheat, containing the bran, germ, and endosperm. It is commonly used in breads, pasta, cereals, and flour products.

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Whole Wheat Angel Hair Pasta

Whole wheat angel hair pasta is a thin pasta made from whole wheat flour, retaining the bran and germ of the grain. It generally provides more fiber and micronutrients than refined pasta.

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Whole Wheat Bread

Whole wheat bread is bread made primarily from whole wheat flour, retaining the bran, germ, and endosperm of the grain. It is a common staple food that generally provides more fiber and micronutrients than refined white bread.

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Whole Wheat Bread, Toasted

Whole wheat bread that has been toasted, typically made from whole wheat flour and retaining the bran and germ of the grain. Toasting changes texture and flavor but does not substantially alter the core nutrient profile.

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Whole Wheat Couscou

Whole wheat couscous is a small pasta made from whole durum wheat semolina. It cooks quickly and provides more fiber than regular couscous.

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Whole Wheat Flour

Whole wheat flour is flour made by grinding the entire wheat kernel, including the bran, germ, and endosperm. It is commonly used in breads, baked goods, and other grain-based foods.

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Whole Wheat Flour Tortilla

Whole wheat flour tortilla is a flatbread typically made from whole wheat flour, water, fat, and salt. It provides more fiber and micronutrients than tortillas made with refined flour.

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Whole Wheat Hamburger Bun

A whole wheat hamburger bun is a bread product typically made from whole wheat flour, yeast, water, and other baking ingredients. It provides more fiber and micronutrients than a refined white bun, but is still a processed grain food.

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Whole Wheat Macaroni

Whole wheat macaroni is pasta made from whole wheat flour, so it retains the bran and germ of the grain. It generally provides more fiber and micronutrients than refined macaroni.

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Whole Wheat Orzo Pasta

Whole wheat orzo pasta is a small rice-shaped pasta made from whole wheat flour. It provides the texture of traditional pasta with more fiber and micronutrients than refined varieties.

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Whole Wheat Panko

Whole wheat panko is a coarse Japanese-style breadcrumb made from whole wheat bread and used as a crispy coating or binder in cooking. It is generally more fiber-rich than regular refined breadcrumbs but remains a processed wheat-based grain product.

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Whole Wheat Pasta

Whole wheat pasta is pasta made from whole grain wheat flour, retaining the bran and germ. It generally provides more fiber and micronutrients than refined pasta.

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Whole Wheat Pastry Flour

Whole wheat pastry flour is a finely milled flour made from soft whole wheat, retaining the bran and germ while producing a lighter texture than regular whole wheat flour. It is commonly used in tender baked goods such as muffins, pancakes, and pastries.

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Whole Wheat Penne Pasta

Whole wheat penne pasta is a pasta made from whole wheat flour, so it retains the bran and germ of the grain. It is a grain-based food that generally provides more fiber and micronutrients than refined pasta.

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Whole Wheat Pita

Whole wheat pita is a round flatbread made primarily from whole wheat flour, water, yeast, and salt. It provides more fiber and micronutrients than pita made with refined flour.

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Whole Wheat Pita Bread

Whole wheat pita bread is a round flatbread made from whole wheat flour, typically containing more fiber and micronutrients than refined white pita. It is commonly used for sandwiches, dips, and wraps.

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Whole Wheat Pita Round

Whole wheat pita round is a flatbread made primarily from whole wheat flour, water, yeast, and salt. It is a grain-based food that provides carbohydrates for energy along with some fiber and protein.

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Whole Wheat Pretzel

Whole wheat pretzel is a baked snack made primarily from whole wheat flour, often shaped into twists or sticks and typically seasoned with salt. Compared with refined-flour pretzels, it generally provides more fiber and some additional micronutrients from the whole grain.

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Whole Wheat Spaghetti

Whole wheat spaghetti is pasta made from whole wheat flour, so it retains the bran and germ of the grain. It generally provides more fiber and micronutrients than refined white spaghetti.

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Whole Wheat Tortilla

Whole wheat tortilla is a flatbread typically made from whole wheat flour, water, fat, and salt. It provides more fiber and micronutrients than tortillas made with refined flour.

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Whole-Grain Bagel

A whole-grain bagel is a dense baked bread product made primarily from whole-grain flour, typically wheat. It provides more fiber and micronutrients than a refined bagel but is still a concentrated source of carbohydrates.

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Whole-Grain Bread

Whole-grain bread is bread made from flour that retains the bran, germ, and endosperm of the grain. It generally provides more fiber and micronutrients than refined white bread.

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Whole-Grain Noodle

Whole-grain noodles are pasta products made from whole-grain flour, so they retain the bran and germ of the grain. They generally provide more fiber and micronutrients than refined noodles.

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Whole-Grain Pasta

Whole-grain pasta is pasta made from whole wheat or other whole grains, so it retains the bran and germ. It is typically higher in fiber and micronutrients than refined pasta.

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Whole-Grain Penne Or Fusilli Pasta

Whole-grain penne or fusilli pasta is pasta made from whole grains, typically whole wheat, retaining the bran and germ for more fiber and nutrients than refined pasta. It is a staple carbohydrate food commonly used as a base for savory meals.

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Whole-Grain Penne Pasta

Whole-grain penne pasta is a pasta made from whole wheat flour, retaining the bran and germ of the grain. It is a staple carbohydrate food that generally provides more fiber and micronutrients than refined pasta.

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Whole-Grain Spaghetti

Whole-grain spaghetti is pasta made from whole wheat flour, retaining the bran and germ of the grain. It has a firmer texture and typically provides more fiber and micronutrients than refined spaghetti.

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Whole-Grain Spaghetti, Dry

Whole-grain spaghetti is dried pasta made from whole wheat flour, so it retains the bran and germ of the grain. It has a firmer texture and generally more fiber and micronutrients than refined spaghetti.

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Whole-Grain Toast

Whole-grain toast is bread made from whole grains and toasted for a firmer texture. It is commonly used as a base for meals and snacks and generally provides more fiber and micronutrients than refined white toast.

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Whole-Grain Wrap

A whole-grain wrap is a flatbread-style product made primarily from whole-grain flour, often wheat, and used for sandwiches or wraps. Compared with refined wraps, it generally provides more fiber and some additional micronutrients.

Whole-Wheat Or Gluten-Free Pasta

Whole-wheat pasta is a grain-based pasta made from whole wheat flour, while gluten-free pasta is typically made from rice, corn, legumes, or other gluten-free grains and starches. Nutritional value varies by product, but both are commonly used as carbohydrate-rich staple foods.

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Whole-Wheat Or Oat Flour

Whole-wheat flour and oat flour are milled whole-grain flours used in baking and cooking. They provide more fiber and micronutrients than refined white flour because the bran and germ are retained.

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Whole-Wheat Orecchiette

Whole-wheat orecchiette is a pasta made from whole durum wheat flour, retaining the bran and germ of the grain. It is a grain-based staple food that provides more fiber and micronutrients than refined pasta.

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Whole-Wheat Pita Pocket

Whole-wheat pita pocket is a leavened flatbread made from whole-wheat flour, typically used for sandwiches, dipping, or wraps. It provides more fiber and micronutrients than refined white pita.

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Whole‑Grain Pitas, Halved.

Whole-grain pitas are flatbreads made primarily from whole wheat flour and often used for sandwiches, wraps, or dipping. They provide more fiber and micronutrients than refined white pita.

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Wide Whole-Grain Noodles, Cooked And Rinsed

Wide whole-grain noodles are pasta made from whole-grain flour and cooked until tender, then rinsed. They provide a starch-based grain option with more fiber and micronutrients than refined noodles.

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Wild Rice

Wild rice is an aquatic grass seed traditionally eaten like a whole grain, with a chewy texture and nutty flavor. It is naturally gluten-free and generally higher in protein and fiber than many common white rice varieties.

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Yellow Corn Tortilla

Yellow corn tortilla is a flatbread made primarily from nixtamalized yellow corn masa and water. It is a staple grain food that provides carbohydrates and small amounts of fiber, minerals, and plant compounds from corn.

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Yellow Cornmeal

Yellow cornmeal is a coarse flour made from dried yellow corn and commonly used in breads, porridges, and coatings. It is a grain-based ingredient that provides primarily carbohydrate energy with modest amounts of fiber and minerals.

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