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Conditions › Digestive & Metabolic › Metabolic Disorders › Weight Gain & Obesity

Weight Gain & Obesity

492 foods in our reference help with Weight Gain & Obesity.

Also covers Overweight / Weight Gain
Grains

(15 Oz) Reduced Sodium Cannellini Bean

Reduced sodium cannellini beans are white kidney beans that are fully cooked and canned with less added salt than standard varieties. They have a mild flavor and creamy texture, and are commonly used in soups, salads, and pasta dishes.

Cannellini beans provide fiber, plant protein, folate, iron, magnesium, potassium, and other complex carbohydrates with relatively low fat.

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Grains

*Chickpeas Offer Plant Protein And Fiber For Blood Sugar And Gut Health. Roasting With Spices Like Cumin And Paprika Provides Flavor And Some Great Polyphenols That Improve Metabolic Health.

Chickpeas are legumes with a firm texture and mild, nutty flavor that are commonly eaten whole, mashed, or roasted. They provide plant protein and fiber and are often used in savory dishes such as salads, stews, and hummus.

Chickpeas are a good source of fiber, plant protein, folate, iron, manganese, phosphorus, and magnesium.

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Other

• 1 Can Of Young Green Jackfruit In Brine (Drained, Shredded)

Young green jackfruit is the unripe fruit of the jackfruit tree, often canned in brine and used as a savory meat substitute because of its fibrous texture. It is relatively low in calories and provides fiber, with small amounts of vitamins and minerals.

Young green jackfruit provides dietary fiber, vitamin C, potassium, and small amounts of B vitamins and magnesium.

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Grains

• 1 Cup Frozen Riced Cauliflower

Frozen riced cauliflower is finely chopped cauliflower sold frozen as a low-starch vegetable alternative to rice or grains. It has a mild flavor and is commonly used in stir-fries, bowls, and side dishes.

Cauliflower provides vitamin C, vitamin K, folate, fiber, and small amounts of potassium and choline.

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Fruits

• 1 Cup Mixed Berries (Frozen Or Fresh)

Mixed berries are a blend of fruits such as strawberries, blueberries, raspberries, and blackberries, served fresh or frozen. They are widely used in breakfasts, snacks, smoothies, and desserts.

Mixed berries provide vitamin C, fiber, manganese, and polyphenol antioxidants such as anthocyanins.

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Produce

• 1 Cup Steamed Broccoli (Side)

Steamed broccoli is a cruciferous vegetable commonly served as a side dish. It is low in calories and provides fiber along with a range of vitamins, minerals, and protective plant compounds.

Broccoli is especially rich in vitamin C, vitamin K, folate, potassium, and fiber, and also provides carotenoids and glucosinolate compounds such as sulforaphane precursors.

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Protein

• 1 Large Eggplant, Halved Lengthwise And Flesh Removed

Eggplant is a non-starchy vegetable with a mild flavor and spongy texture that is commonly roasted, baked, grilled, or stuffed. It is low in calories and contributes fiber and antioxidant compounds.

Eggplant provides fiber, manganese, folate, potassium, and small amounts of vitamins B6, C, and K, along with anthocyanin antioxidants such as nasunin in the skin.

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Protein

• 1 Scoop Plant-Based Protein Powder

Plant-based protein powder is a concentrated protein supplement typically made from peas, rice, soy, hemp, or blended plant sources. It is used to increase protein intake, especially in smoothies, shakes, or fortified recipes.

It typically provides concentrated protein along with varying amounts of iron, branched-chain amino acids, and sometimes added vitamins, minerals, or fiber depending on the formulation.

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Other

• 1 Scoop Plant-Based Vanilla Or Unflavored Protein Powder

Plant-based protein powder is a concentrated protein supplement commonly made from peas, rice, soy, hemp, or blended plant sources, often flavored or unflavored. It is used to increase protein intake and support meal supplementation.

It typically provides concentrated protein and may also contain iron, branched-chain amino acids, and added vitamins or minerals depending on the product.

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Other

• 1 Scoop Vanilla Plant-Based Protein Powder

Vanilla plant-based protein powder is a processed protein supplement typically made from pea, rice, soy, or blended plant proteins and often flavored with vanilla. It is commonly used to increase protein intake in smoothies, shakes, or recipes.

It typically provides concentrated protein and may also contain iron, calcium, potassium, fiber, and added vitamins or minerals depending on the brand.

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Grains

• 1 Scoop Vegan Protein Powder (Pea Or Rice-Based, ~20–25G Protein)

Vegan protein powder is a concentrated protein supplement typically made from pea or rice protein isolates or concentrates. It is commonly used to increase protein intake, especially in plant-based diets.

It typically provides about 20–25 g protein per scoop and may also contain iron, branched-chain amino acids, and small amounts of fiber, depending on the formulation.

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Other

• 1 Tbsp Pure Maple Syrup (Adjust To Taste)

Pure maple syrup is a natural sweetener made by concentrating sap from maple trees. It is primarily used to add sweetness and flavor and contains small amounts of minerals and plant compounds.

Maple syrup provides mostly sugars, with small amounts of manganese, riboflavin, zinc, calcium, and potassium.

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Grains

• 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.

Quinoa provides complex carbohydrates, fiber, plant protein, magnesium, manganese, phosphorus, folate, and small amounts of iron and zinc.

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Dairy

• ½ Cup Of Unsweetened, High-Protein Greek-Style Yogurt

Unsweetened high-protein Greek-style yogurt is a strained cultured dairy product with a thick texture and tangy flavor. It is typically higher in protein and lower in sugar than regular yogurt when unsweetened.

It provides protein, calcium, phosphorus, vitamin B12, riboflavin, and often potassium, with live cultures if labeled as containing active cultures.

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Dairy

• 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.

Greek yogurt provides protein, calcium, phosphorus, vitamin B12, riboflavin, and often potassium, with plain varieties typically lower in sugar than sweetened yogurt.

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Nuts & Seeds

• ½ Cup Shelled Pistachios (Chopped)

Shelled pistachios are edible tree nuts with a mildly sweet, rich flavor and a firm texture. They are commonly eaten as a snack or used chopped in savory dishes, baked goods, and desserts.

Pistachios provide protein, fiber, healthy monounsaturated and polyunsaturated fats, vitamin B6, thiamin, copper, phosphorus, potassium, and manganese.

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Other

• 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.

High-fiber pita wraps typically provide carbohydrates, dietary fiber, some protein, B vitamins, iron, and varying amounts of sodium depending on formulation.

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Grains

+ 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.

It provides complex carbohydrates along with fiber, plant protein, B vitamins such as niacin and thiamin, and minerals including iron, magnesium, phosphorus, and selenium.
Sweeteners

+ 2 Tablespoons Pure Cane Sugar Or Pure Maple Syrup

Pure cane sugar and pure maple syrup are concentrated sweeteners used to add sweetness to foods and beverages. Cane sugar provides sucrose with minimal micronutrients, while maple syrup also contains small amounts of minerals and plant compounds.

Cane sugar is almost entirely sucrose, while maple syrup provides mostly sugars plus small amounts of manganese, riboflavin, zinc, and calcium.

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Sweeteners

+ 2 Teaspoons Pure Cane Sugar

Pure cane sugar is a refined sweetener made from sugarcane and used to add sweetness to foods and beverages. Two teaspoons provide added sugar with calories but minimal nutritional value.

It consists almost entirely of sucrose and provides calories with negligible amounts of vitamins, minerals, fiber, protein, and fat.

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Grains

⁄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.

Pearled barley provides complex carbohydrates, soluble fiber including beta-glucans, selenium, manganese, phosphorus, magnesium, and some plant protein.

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Produce

1-Inch Pieces Cleaned Nopales

Nopales are the edible pads of the prickly pear cactus, commonly eaten as a vegetable in Mexican cuisine. They have a slightly tart flavor and are rich in fiber and water.

Nopales provide fiber, vitamin C, magnesium, potassium, and small amounts of calcium and antioxidant compounds.

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Grains

½ C Cooked Red Lentils (About ¼ C Dry Lentils)

Cooked red lentils are split legumes with a soft texture and mild, earthy flavor. They are commonly used in soups, stews, curries, and purees.

Red lentils provide plant protein, dietary fiber, folate, iron, potassium, magnesium, and manganese.

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Other

½ C Granola

Granola is a cereal-like mixture typically made from rolled oats, nuts, seeds, and sweeteners, often baked until crisp. Because formulations vary widely, its nutrition can range from wholesome and fiber-rich to relatively high in added sugars and calories.

Granola commonly provides carbohydrates, fiber, unsaturated fats, and varying amounts of protein, along with minerals such as iron, magnesium, and manganese depending on ingredients.

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Seeds

½ C Unsalted Peanut

Unsalted peanuts are edible legumes commonly eaten as a snack or used in cooking. They provide plant protein, healthy fats, and fiber.

Peanuts are notable for protein, monounsaturated and polyunsaturated fats, fiber, vitamin E, niacin, folate, magnesium, manganese, and copper.

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Legumes

½ Cooked Brown Lentils (Or One 15 Oz Can)

Cooked brown lentils are edible legumes with a mild, earthy flavor and soft texture. They are commonly used in soups, salads, curries, and grain-free plant-based meals.

Brown lentils provide fiber, protein, folate, iron, manganese, potassium, and other B vitamins.

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Dairy

½ Cup All-Natural Peanut Butter

All-natural peanut butter is a spread made primarily from ground peanuts, often with little or no added sugar or stabilizers. It is energy-dense and commonly used as a source of plant protein and healthy fats.

Peanut butter provides protein, monounsaturated and polyunsaturated fats, fiber, vitamin E, niacin, magnesium, phosphorus, and potassium.

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Grains

½ Cup Canned Chickpeas, Rinsed And Drained

Canned chickpeas are cooked garbanzo beans that provide plant protein, fiber, and complex carbohydrates. Rinsing and draining helps reduce sodium from the canning liquid.

Chickpeas provide fiber, protein, folate, iron, manganese, phosphorus, magnesium, and potassium.

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Other

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.

Barley provides complex carbohydrates, soluble and insoluble fiber, manganese, selenium, magnesium, and small amounts of B vitamins and iron.

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Grains

½ Cup Cooked Black Lentil

Cooked black lentils are small, firm legumes with an earthy flavor that hold their shape well after cooking. They are a nutrient-dense plant food commonly used in soups, salads, and side dishes.

Black lentils provide fiber, plant protein, folate, iron, magnesium, potassium, and polyphenol antioxidants.

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Grains

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.

Brown rice provides complex carbohydrates, fiber, manganese, magnesium, selenium, and small amounts of B vitamins.

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Other

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.

Buckwheat provides manganese, magnesium, copper, phosphorus, B vitamins, fiber, and modest amounts of plant protein.

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Other

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.

Farro provides fiber, manganese, magnesium, iron, zinc, and B vitamins such as niacin.

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Grains

½ Cup Cooked Green Or Brown Lentil

Cooked green or brown lentils are edible legumes with a mild, earthy flavor and soft texture. They are commonly used in soups, stews, salads, and side dishes.

Lentils provide fiber, plant protein, folate, iron, magnesium, potassium, and manganese.

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Grains

½ Cup Cooked Oat

Cooked oats are a whole-grain cereal commonly eaten as porridge or oatmeal. They provide soluble fiber and complex carbohydrates that can support fullness and heart-healthy eating patterns.

Oats provide beta-glucan soluble fiber, manganese, phosphorus, magnesium, iron, and B vitamins, along with complex carbohydrates.

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Grains

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.

Quinoa provides complex carbohydrates, fiber, protein, magnesium, manganese, phosphorus, folate, and small amounts of iron and zinc.

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Grains

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.

Whole grains like quinoa, farro, and brown rice provide carbohydrates, fiber, B vitamins, magnesium, manganese, and small amounts of plant protein.

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Produce

½ Cup Cucumber, Sliced Into Matchstick

Cucumber is a mild, crisp vegetable commonly eaten raw in salads, snacks, and cold dishes. A 1/2-cup matchstick serving is very low in calories and contributes mostly water with small amounts of vitamins and minerals.

Cucumber provides water, small amounts of vitamin K, vitamin C, potassium, and antioxidant compounds such as cucurbitacins and flavonoids.

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Dairy

½ Cup Plain Whole-Fat Greek Yogurt

Plain whole-fat Greek yogurt is a strained cultured dairy food with a thick texture and tangy taste. It is higher in protein and lower in lactose than regular yogurt.

Greek yogurt provides protein, calcium, phosphorus, vitamin B12, riboflavin, potassium, and varying amounts of live bacterial cultures.

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Grains

½ Cup Roasted Chickpea

Roasted chickpeas are cooked legumes with a firm, crunchy texture and nutty flavor. A 1/2-cup serving provides plant protein and fiber, making them a filling snack or topping.

Roasted chickpeas provide fiber, protein, folate, iron, manganese, phosphorus, and magnesium.

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Produce

½ Cup Zucchini, Finely Grated And Squeezed Dry

Finely grated zucchini is a mild, low-calorie summer squash commonly used to add moisture and bulk to savory dishes and baked goods. Squeezing it dry removes much of its excess water while retaining fiber and micronutrients.

Zucchini provides vitamin C, vitamin B6, potassium, manganese, and small amounts of folate and carotenoids such as lutein and zeaxanthin.

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Grains

½ Cups Chickpeas (~1 ½ Cans Of Chickpeas)

Chickpeas are edible legumes with a mild, nutty flavor commonly used in salads, stews, curries, and hummus. They provide plant-based protein and fiber and are a staple in many cuisines.

Chickpeas are a good source of fiber, plant protein, folate, iron, magnesium, manganese, phosphorus, and potassium.

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Vegetables

½ Cups Nopales, Cleaned And Spines Removed

Nopales are the edible pads of the prickly pear cactus, commonly eaten cooked or raw in Mexican cuisine. They are low in calories and provide fiber, vitamins, minerals, and antioxidant compounds.

Nopales provide dietary fiber, vitamin C, magnesium, potassium, and small amounts of calcium and carotenoids.

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Produce

½ Cups Of Broccoli Floret

Broccoli florets are the flowering heads of broccoli, a cruciferous vegetable commonly eaten raw or cooked. They are low in calories and provide fiber and a range of vitamins and phytonutrients.

Broccoli provides vitamin C, vitamin K, folate, potassium, fiber, and small amounts of carotenoids and glucosinolate compounds such as sulforaphane precursors.

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Dairy

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.

Unsweetened almond milk typically provides small amounts of healthy unsaturated fat and, when fortified, can be a source of calcium, vitamin D, and vitamin E.
Other

½ Scoop Of Vegan Protein Powder

Vegan protein powder is a processed protein supplement typically made from peas, rice, soy, hemp, or blended plant proteins. A half scoop provides a concentrated source of protein in a small serving.

It typically provides protein and may also contain iron, calcium, potassium, and added vitamins or minerals depending on the product.

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Other

½ Scoop Vegan Protein Powder, Vanilla-Flavored

Vanilla-flavored vegan protein powder is a processed protein supplement typically made from plant proteins such as pea, rice, soy, or seed proteins, often with added flavorings and sweeteners. A half-scoop provides a smaller concentrated protein serving rather than a whole-food protein source.

It is typically rich in protein and may also provide iron, depending on the protein blend and fortification, but nutrient content varies widely by brand.

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Spices

½ Tbsp Olive Oil, For Pan-Searing

Olive oil is a cooking oil pressed from olives and commonly used for sautéing, pan-searing, dressings, and finishing dishes. It is primarily a source of unsaturated fat.

Olive oil is rich in monounsaturated oleic acid and provides vitamin E and vitamin K, with small amounts of antioxidant polyphenols especially in extra-virgin varieties.

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Other

⅓ Cup Unsalted Peanut Butter

Unsalted peanut butter is a dense spread made from ground peanuts, providing concentrated plant-based fat, protein, and calories. It is commonly used in sandwiches, sauces, smoothies, and snacks.

Peanut butter provides protein, monounsaturated and polyunsaturated fats, vitamin E, niacin, magnesium, phosphorus, and some fiber.

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Produce

¼ C Cucumber, Thinly Sliced

Cucumber is a mild, crisp vegetable with very high water content and a refreshing taste. Thinly sliced cucumber is low in calories and commonly eaten raw in salads, sandwiches, and snacks.

Cucumber provides water, small amounts of vitamin K, vitamin C, potassium, and antioxidant compounds such as cucurbitacins and flavonoids.

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Other

¼ Cup Abbot’S Butcher Ground “Chorizo” (10 Oz)

Abbot’s Butcher Ground “Chorizo” is a plant-based meat alternative seasoned in a chorizo style, typically made from pea protein and oils with spices. It is generally used as a savory protein substitute in tacos, bowls, and similar dishes.

Typically provides protein from pea protein along with fat from added oils; sodium content is often notable in seasoned plant-based meat alternatives.

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Seeds

¼ Cup Melted Refined Coconut Oil

Refined coconut oil is a neutral-flavored cooking fat made from coconut and processed to remove much of the coconut aroma and flavor. It is composed mostly of saturated fat and contains little to no protein, carbohydrate, or fiber.

It provides mostly saturated fat, including lauric acid and other medium-chain and long-chain fatty acids, with negligible vitamins, minerals, fiber, protein, and carbohydrates.

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Grains

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.

Oat flour provides complex carbohydrates, fiber including beta-glucan, manganese, phosphorus, magnesium, iron, and small amounts of protein.

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Other

¼ Cup Organic Popcorn Kernel

Organic popcorn kernels are the dried seeds of a whole-grain corn variety that expands when heated. A 1/4-cup serving of kernels makes a fiber-containing whole grain snack when popped without excessive butter, oil, or salt.

Popcorn provides complex carbohydrates, fiber, and small amounts of magnesium, phosphorus, manganese, and B vitamins.

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Other

¼ Cup Packed Light Brown Sugar

Light brown sugar is refined sucrose with added molasses, used primarily as a sweetener in baking and cooking. It provides quick-digesting carbohydrate but minimal overall nutritional value.

It is mostly sugar (sucrose) with small amounts of molasses contributing trace minerals such as calcium, potassium, and iron.

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Grains

¼ Cup Red Lentils, Dry

Red lentils are split legumes that cook quickly and become soft, making them common in soups, stews, and dals. Dry red lentils provide a nutrient-dense source of plant protein, complex carbohydrates, and fiber.

Red lentils are especially rich in folate and fiber, and also provide plant protein, iron, potassium, phosphorus, and magnesium.

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Grains

1½ Cups Cooked Brown Lentil

Cooked brown lentils are edible legumes with a mild, earthy flavor and soft texture when cooked. They are commonly used in soups, stews, salads, and grain-free side dishes.

Brown lentils provide fiber, plant protein, folate, iron, magnesium, potassium, and manganese.

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Legumes

12- To 14-Oz. Package Fresh Or Frozen Petite Whole Green Bean

Petite whole green beans are immature green bean pods eaten as a vegetable, available fresh or frozen. They are low in calories and provide fiber, vitamins, and plant compounds.

Green beans provide fiber, vitamin C, vitamin K, folate, potassium, and small amounts of magnesium and carotenoids.

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Grains

¾ Cup Cooked Black Beans (1/2 Can Black Beans)

Cooked black beans are legumes with a dense, earthy flavor and a soft texture. They are commonly used as a plant-based protein and fiber-rich staple in soups, bowls, salads, and Latin American dishes.

Black beans provide fiber, protein, folate, iron, magnesium, potassium, and polyphenol antioxidants.

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Grains

¾ Cup Cooked White Beans, Rinsed

Cooked white beans are mild, creamy legumes commonly used in soups, stews, salads, and side dishes. They provide substantial plant protein and fiber with relatively little fat.

White beans are rich in fiber, plant protein, folate, iron, magnesium, potassium, and manganese.

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Grains

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.

Rolled oats provide complex carbohydrates, soluble fiber including beta-glucan, manganese, phosphorus, magnesium, iron, and small amounts of plant protein.

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Produce

4–5 Thin Cucumber Slice

Thin cucumber slices are a low-calorie, water-rich vegetable commonly eaten raw in salads, sandwiches, or as a garnish. They have a mild flavor and provide small amounts of several vitamins and minerals.

Cucumber provides water, small amounts of vitamin K, vitamin C, potassium, and antioxidant compounds such as cucurbitacins and flavonoids.

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Grains

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.

Whole wheat tortillas typically provide complex carbohydrates, fiber, some plant protein, and minerals such as iron, magnesium, and selenium, with B vitamins depending on enrichment.

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Protein

8-Oz Package Tempeh, Cut Into Strip

Tempeh is a fermented soy food made by culturing whole soybeans into a firm, sliceable cake. It is commonly used as a plant-based protein and has a nutty, savory flavor.

Tempeh provides protein, fiber, iron, calcium, magnesium, phosphorus, and B vitamins, with fermented soy also contributing bioactive compounds such as isoflavones.

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Spices

A 15-Oz. Can No-Salt-Added Black Bean

No-salt-added canned black beans are cooked legumes that provide plant protein, complex carbohydrates, and fiber with minimal added sodium. They are commonly used in soups, salads, burritos, and side dishes.

Black beans provide fiber, protein, folate, iron, magnesium, potassium, and polyphenol antioxidants such as anthocyanins.

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Spices

A 15-Oz. Can No-Salt-Added Cannellini Bean

No-salt-added canned cannellini beans are cooked white kidney beans with a mild flavor and creamy texture. They are a minimally processed legume commonly used in soups, salads, and pasta dishes.

Cannellini beans provide fiber, plant protein, folate, iron, magnesium, potassium, and manganese.

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Spices

A 15-Oz. Can No-Salt-Added Pinto Bean

No-salt-added canned pinto beans are cooked legumes with a mild, earthy flavor and soft texture. They are a convenient source of plant protein and fiber with minimal added sodium.

Pinto beans provide fiber, plant protein, folate, iron, magnesium, potassium, and other B vitamins.

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Legumes

A 15-Oz. Can Oil-Free Refried Beans

Oil-free refried beans are cooked and mashed beans prepared without added oil, typically providing a convenient, fiber-rich legume option. Canned versions may contain added salt and seasonings depending on the brand.

Refried beans provide dietary fiber, plant protein, folate, iron, potassium, magnesium, and complex carbohydrates.

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Other

Abbot’S Butcher Chopped Chick’N, Torn Into Shred

A plant-based meat alternative made from pea protein and other ingredients, designed to mimic shredded chicken. It is a processed vegan protein product rather than a whole food.

Typically provides a concentrated source of protein, with some iron and varying amounts of sodium and fat depending on formulation.

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Protein

Abbot’S Butcher Ground “Beef”

Abbott’s Butcher Ground “Beef” is a plant-based ground meat alternative designed to mimic ground beef in texture and savory flavor. It is typically made from pea protein and seasonings and used in dishes such as tacos, burgers, pasta sauces, and bowls.

It typically provides pea protein along with iron, and depending on formulation may contain fiber and relatively high sodium from added seasonings.
Seeds

Add Protein Powder, Berries, Chia Seeds, Banana, And Spinach.

A blended smoothie-style combination of protein powder, berries, chia seeds, banana, and spinach. It provides a mix of protein, fiber, antioxidants, and micronutrients from both plant ingredients and the added protein source.

Typically provides protein, fiber, vitamin C, vitamin K, folate, potassium, omega-3 ALA (from chia), and manganese, with nutrient levels varying by the protein powder used.

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Legumes

Adzuki Bean

Adzuki bean is a small reddish-brown legume commonly used in East Asian cuisines in both savory dishes and sweet pastes. It is valued for its fiber, plant protein, and mineral content.

Adzuki beans provide complex carbohydrates, protein, dietary fiber, folate, manganese, potassium, magnesium, iron, and polyphenol antioxidants.

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PlantBased

Agar Powder

Agar powder is a plant-derived gelling agent made from red seaweed. It is commonly used as a vegetarian substitute for gelatin in desserts, sauces, and laboratory or culinary preparations.

Agar is composed primarily of soluble fiber, with minimal calories, fat, protein, or digestible carbohydrate and only small amounts of minerals.

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Other

Agave Syrup

Agave syrup is a sweetener made from the sap of agave plants and is used as a substitute for table sugar or honey. It is highly processed and primarily provides simple sugars with little nutritional value.

Agave syrup contains mostly carbohydrates, especially fructose, with negligible protein, fiber, vitamins, and minerals.

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Other

All-Natural Maple Syrup

All-natural maple syrup is a natural sweetener made by concentrating the sap of maple trees. It is primarily a source of sugars, with small amounts of minerals and polyphenol compounds.

Maple syrup provides mostly carbohydrates (sugars) and small amounts of manganese, riboflavin, zinc, copper, calcium, and potassium.

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Nuts

Almond Butter

Almond butter is a spread made from ground almonds, typically with a rich, nutty flavor and creamy texture. It is energy-dense and commonly used as a plant-based source of healthy fats and protein.

Almond butter provides healthy unsaturated fats, vitamin E, magnesium, manganese, copper, fiber, and plant protein.
Nuts

Almond Butter Or Peanut Butter

Almond butter and peanut butter are spreadable nut- or legume-based foods made primarily from ground almonds or peanuts. They are energy-dense and commonly used as sources of plant protein and unsaturated fats.

They provide mostly unsaturated fats, protein, fiber, vitamin E, magnesium, niacin, and small amounts of potassium and calcium, though exact nutrients vary between almond and peanut butter.

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Nuts & Seeds

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 flour provides vitamin E, magnesium, manganese, fiber, unsaturated fats, and some protein.
Spices

And 1/2 Tablespoons Vegetable Oil, For Frying

Vegetable oil is a refined cooking oil commonly used for frying and sautéing. It is typically a blend of plant oils such as soybean, corn, canola, or sunflower oil.

Vegetable oil is primarily fat, supplying mostly unsaturated fatty acids and vitamin E in some varieties, with no protein or carbohydrates.

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Vegetables

And Chili Peppers Contain Capsaicin

Chili peppers are spicy fruits commonly used as vegetables in cooking and are notable for capsaicin, the compound responsible for their heat. They are used fresh, dried, or powdered in many cuisines.

Chili peppers provide vitamin C, vitamin A carotenoids, vitamin B6, potassium, and capsaicinoids.

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Fruits

Apples

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

Phytonutrients, Antioxidants, Fiber, Protein
Other

Apricot Jam (1/2 Cup)

Apricot jam is a fruit preserve made by cooking apricots with sugar, resulting in a sweet, spreadable condiment. It typically provides concentrated fruit flavor but is high in sugar compared with whole apricots.

Apricot jam mainly provides carbohydrates from sugar, with smaller amounts of potassium and carotenoid compounds derived from apricots.

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Condiments

Aquafaba Whipped Cream

Aquafaba whipped cream is a dairy-free whipped topping made by whipping the cooking liquid from chickpeas, often with sugar and flavorings. It is used as a vegan alternative to traditional whipped cream.

Aquafaba whipped cream is typically low in protein and fat, with small amounts of minerals from chickpea liquid; sweetened versions may be high in added sugar.

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Produce

Assorted Cauliflower Eggplant And Zucchini

A mixed non-starchy vegetable blend of cauliflower, eggplant, and zucchini, commonly used roasted, sautéed, or in mixed dishes. It is generally low in calories and provides fiber along with a range of vitamins, minerals, and phytonutrients.

This vegetable mix provides fiber, vitamin C, vitamin K, folate, potassium, and antioxidant compounds such as anthocyanins and carotenoids.

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Legumes

Assorted Dry Lentils And/Or Legumes

Dried lentils and other legumes are edible pulses valued for their protein, fiber, and complex carbohydrates. They are staple pantry foods commonly used in soups, stews, curries, and salads.

Legumes provide protein, dietary fiber, folate, iron, potassium, magnesium, and other B vitamins.

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Other

Assorted Salad Green

Assorted salad greens are a mix of leafy greens such as lettuces, spinach, arugula, chard, or similar tender leaves commonly eaten raw. They are generally low in calories and provide vitamins, minerals, and phytonutrients.

Assorted salad greens commonly provide vitamin K, folate, vitamin A carotenoids, vitamin C, potassium, and small amounts of fiber.

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Produce

Assorted Vegetable

A mixed assortment of vegetables, typically including a variety of fresh produce with differing colors, textures, and nutrient profiles. As a group, vegetables are staple plant foods valued for their fiber, vitamins, minerals, and phytonutrients.

Assorted vegetables commonly provide vitamin C, folate, potassium, vitamin A precursors, and a range of antioxidant phytochemicals, with generally low calorie density.

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Vegetables

Avocado

It is easily digested and contains over 25 essential nutrients including iron, copper, magnesium, and essential fatty acids that help the body to function optimally.

Iron, Copper, Magnesium, Protein, Folate
Produce

Avocado (Optional Garnish)

Avocado is a creamy fruit commonly used fresh in slices, mash, or as a garnish. It is rich in unsaturated fats and provides fiber along with several vitamins and minerals.

Avocado provides monounsaturated fat, fiber, potassium, folate, vitamin K, vitamin E, and vitamin C.

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Produce

Avocado Cream

Avocado cream is a creamy preparation made primarily from avocado, often blended with ingredients such as citrus juice, herbs, dairy, or seasonings. It is best categorized as a prepared food rather than raw produce.

Avocado-based cream provides monounsaturated fat, fiber, potassium, folate, vitamin E, and vitamin K, though the exact nutrients vary with added ingredients.

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Spices

Avocado Tossed With Lemon Juice And Dash Of Salt

Avocado with lemon juice and a dash of salt is a simple prepared avocado dish. It provides mostly healthy fats from avocado along with some vitamin C from lemon juice.

Avocado is notable for monounsaturated fat, fiber, potassium, folate, vitamin K, and vitamin E, while lemon juice adds a small amount of vitamin C.

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Legumes

Baba Ghanoush Or Hummu

Baba ghanoush and hummus are savory Middle Eastern dips; baba ghanoush is primarily made from eggplant, while hummus is primarily made from chickpeas and tahini. Since this entry is ambiguous and imported as Legumes, that category is reasonable only for hummus, not baba ghanoush.

When made as hummus, it provides fiber, plant protein, folate, manganese, iron, and unsaturated fats; baba ghanoush typically provides fiber, antioxidants, and smaller amounts of vitamins and minerals from eggplant and tahini.

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Grains

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.

Barley provides fiber, manganese, selenium, magnesium, phosphorus, and B vitamins, with beta-glucan as a notable soluble fiber.

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Fruit

Bartlett Pear

Bartlett pear is a sweet, juicy variety of pear commonly eaten fresh or used in cooking. It is a fruit that provides hydration and dietary fiber with relatively modest calories.

Bartlett pears provide fiber, vitamin C, potassium, and small amounts of copper and vitamin K.

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Produce

Bite-Size Strips Red Bell Pepper

Red bell pepper strips are sliced pieces of sweet red bell pepper, a non-starchy vegetable commonly eaten raw or cooked. They have a crisp texture and are especially rich in vitamin C.

Red bell peppers are especially high in vitamin C and also provide vitamin A (as carotenoids), vitamin B6, folate, potassium, and small amounts of fiber.

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Vegetables

Bitter Melon

Bitter melon is a tropical gourd with a distinctly bitter flavor that is commonly used in Asian, African, and Caribbean cuisines. It is eaten cooked or juiced and has been studied for its effects on blood sugar metabolism.

Bitter melon provides vitamin C, vitamin A precursors, folate, potassium, and small amounts of fiber and polyphenolic compounds.

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Proteins

Black Bean

Black beans are small, dark legumes with a firm texture and mild flavor, commonly eaten cooked in soups, bowls, salads, and side dishes. A 1/2-cup serving provides substantial fiber and plant protein.

Black beans provide fiber, plant protein, folate, iron, magnesium, potassium, and polyphenol antioxidants.
Other

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.

It provides protein, dietary fiber, iron, folate, magnesium, potassium, and other legumes-derived micronutrients.

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Legumes

Black Beans Or 1 15-Oz. Can Black Bean

Black beans are edible legumes with a dense, creamy texture and mild flavor. A 15-ounce can of black beans provides similar core nutrition to cooked black beans, though canned versions may be higher in sodium unless drained and rinsed.

Black beans are notable for fiber, protein, folate, iron, magnesium, potassium, and polyphenol antioxidants.

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Legumes

Black Beans Or Pinto Beans

Black beans and pinto beans are edible legumes commonly used as protein- and fiber-rich staple foods. They have a mild flavor and provide complex carbohydrates along with a broad range of micronutrients.

They are rich in fiber, plant protein, folate, iron, magnesium, potassium, and polyphenol antioxidants.

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Protein

Boneless Chicken Breast (2-3 Breasts)

Boneless chicken breast is a lean poultry protein commonly used in a wide range of meals. Skinless chicken breast is especially valued for its high protein content and relatively low fat content.

Chicken breast provides complete protein along with niacin, vitamin B6, phosphorus, and selenium.

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Protein

Boneless, Skinless Chicken Breast (Cut To 1/2" Cubes)

Boneless, skinless chicken breast is a lean cut of poultry commonly used as a high-protein ingredient in meals. The cubed form is simply a preparation cut and does not change its core nutritional profile.

Chicken breast provides high-quality protein along with niacin, vitamin B6, phosphorus, and selenium, while being relatively low in fat when skinless.

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Grains

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.

Traditional farfalle provides carbohydrates with some protein, B vitamins, iron, and selenium if enriched, while chickpea or lentil pasta typically provides more protein, fiber, folate, and iron.

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Other

Broad Bean

Broad bean, also called fava bean, is a starchy legume eaten fresh or dried. It has a mild earthy flavor and provides plant protein, fiber, and several micronutrients.

Broad beans provide folate, fiber, plant protein, manganese, copper, magnesium, iron, and potassium.

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Grains

Brown And Wild Rice Blend

A brown and wild rice blend is a whole-grain rice mix that combines nutty brown rice with aromatic wild rice. It is commonly used as a fiber-rich side dish or base for grain bowls and mixed meals.

It provides complex carbohydrates, fiber, manganese, magnesium, phosphorus, B vitamins, and small amounts of plant protein.

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Grains

Brown Basmati Or Long-Grain Rice

Brown basmati or other long-grain brown rice is a whole grain with the bran and germ intact, giving it a firmer texture and nuttier flavor than white rice. It is commonly used as a staple carbohydrate in many cuisines.

Brown long-grain rice provides complex carbohydrates, fiber, manganese, magnesium, selenium, and small amounts of B vitamins.

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Grains

Brown Basmati Rice

Brown basmati rice is a whole-grain, aromatic long-grain rice with the bran and germ intact. It provides more fiber and micronutrients than white basmati rice.

Brown basmati rice provides complex carbohydrates, fiber, manganese, magnesium, selenium, and small amounts of B vitamins.

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Legumes

Brown Lentil

Brown lentils are edible pulses with a mild, earthy flavor that hold their shape fairly well when cooked. They are commonly used in soups, stews, salads, and side dishes.

Brown lentils provide protein, complex carbohydrates, fiber, folate, iron, potassium, magnesium, and manganese.

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Legumes

Brown Or Green Lentil

Brown and green lentils are edible pulses with a mild, earthy flavor that hold their shape well when cooked. They are commonly used in soups, stews, salads, and side dishes.

Lentils provide plant protein, dietary fiber, folate, iron, potassium, magnesium, manganese, and polyphenol antioxidants.

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Grains

Brown Rice

Brown rice is a whole grain with the bran and germ intact, giving it a nuttier flavor and chewier texture than white rice. A 1/2-cup serving provides complex carbohydrates along with some fiber and minerals.

Brown rice provides carbohydrates, fiber, manganese, magnesium, selenium, and small amounts of B vitamins.
Grains

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.

These noodles primarily provide carbohydrate, with whole-wheat versions offering more fiber, B vitamins, iron, magnesium, and manganese, while brown rice versions provide manganese and some B vitamins.

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Grains

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.

They provide complex carbohydrates, fiber, manganese, magnesium, selenium, and B vitamins; barley is especially rich in soluble beta-glucan fiber.

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Grains

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.

They provide carbohydrates, fiber, B vitamins, manganese, magnesium, and small amounts of plant protein, with nutrient levels varying by grain used.

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Sweeteners

Brown Sugar

Brown sugar is a sweetener made from sucrose with some retained or added molasses, giving it a soft texture and caramel-like flavor. It is used primarily to add sweetness and moisture to foods.

Brown sugar provides mostly carbohydrates as sugar, with only trace amounts of minerals such as calcium, potassium, iron, and magnesium from molasses.

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Grains

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.

Bulgur provides complex carbohydrates, fiber, manganese, magnesium, iron, and several B vitamins including niacin and folate.

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Grains

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.

They provide complex carbohydrates, fiber, and notable amounts of manganese, magnesium, phosphorus, and B vitamins; quinoa also contributes more complete protein than most grains.

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Legumes

Butter Bean

Butter beans are large, creamy-colored mature lima beans commonly eaten cooked in soups, stews, and side dishes. They are a starchy legume valued for their fiber, plant protein, and mineral content.

Butter beans provide complex carbohydrates, fiber, plant protein, folate, iron, magnesium, potassium, and manganese.

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Grains

C Lentils, Cooked

Cooked lentils are edible legumes with a mild, earthy flavor and soft texture. They are a nutrient-dense plant food commonly used in soups, stews, salads, and side dishes.

Cooked lentils provide fiber, protein, folate, iron, potassium, magnesium, and manganese.

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Dairy

C Organic Cottage Cheese

Organic cottage cheese is a fresh dairy food made from curds, typically mild in flavor and high in protein. It is commonly used as a savory or sweet ingredient and is often lower in fat than many aged cheeses, depending on the variety.

Cottage cheese provides protein, calcium, phosphorus, vitamin B12, selenium, and varying amounts of sodium and fat depending on the product.

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Produce

Cabbage With Carrot

Cabbage with carrot is a non-starchy vegetable combination commonly used raw in slaws or cooked in mixed dishes. It provides fiber and a range of antioxidant vitamins and plant compounds.

It provides vitamin C, vitamin K, beta-carotene (from carrot), folate, potassium, and fiber.

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Other

Cactus Paddles (Nopales), Trimmed

Cactus paddles, or nopales, are the edible pads of the prickly pear cactus, commonly eaten cooked in Mexican and Southwestern cuisines. They have a tart, green-bean-like flavor and provide fiber with relatively few calories.

Nopales provide dietary fiber, vitamin C, magnesium, potassium, and small amounts of calcium and antioxidants such as betalains and polyphenols.

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Legumes

Can (15 Oz) Black Beans (Low Sodium, Drained And Rinsed)

Low-sodium canned black beans that have been drained and rinsed are a convenient legume with reduced sodium and a mild, earthy flavor. They are rich in fiber and plant protein and work well in soups, bowls, salads, and tacos.

Black beans provide dietary fiber, plant protein, folate, iron, magnesium, potassium, and polyphenol antioxidants, while draining and rinsing helps lower sodium further.

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Legumes

Can No-Salt-Added Chickpeas

No-salt-added canned chickpeas are cooked garbanzo beans preserved without added sodium. They are a convenient legume that provides plant protein, fiber, and complex carbohydrates.

Chickpeas provide fiber, protein, folate, iron, magnesium, potassium, phosphorus, and manganese.

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Other

Candy Corn

Candy corn is a sweet confection made primarily from sugar, corn syrup, and confectioner's glaze, often eaten seasonally around Halloween. It is a highly processed candy rather than a nutrient-dense whole food.

Candy corn is mainly composed of added sugars and provides calories with very small amounts of sodium and negligible vitamins, minerals, fiber, or protein.

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Sweeteners

Cane Sugar

Cane sugar is a refined sweetener made from sugarcane, consisting primarily of sucrose. It provides sweetness and energy but few vitamins, minerals, or other beneficial nutrients.

Cane sugar is composed almost entirely of carbohydrate as sucrose and provides calories with minimal micronutrients.

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Sweeteners

Cane Sugar Or Pure Maple Syrup

Cane sugar and pure maple syrup are concentrated sweeteners primarily used to add sweetness to foods and beverages. Cane sugar is refined sucrose, while pure maple syrup is a minimally processed syrup made from maple tree sap.

Cane sugar provides mostly sucrose with negligible micronutrients, while pure maple syrup provides sugars along with small amounts of manganese, riboflavin, zinc, and calcium.

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Grains

Canned Black Beans, Rinsed And Drained

Canned black beans that have been rinsed and drained are a convenient legume with a mild flavor and soft texture. Rinsing helps reduce some of the added sodium from canning liquid.

Black beans provide fiber, plant protein, folate, iron, magnesium, potassium, and polyphenol antioxidants.

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Legumes

Canned Cannellini Beans

Canned cannellini beans are cooked white kidney beans that are soft, mild, and convenient to use in soups, salads, and stews. They are a nutrient-dense legume that provides plant protein, fiber, and several minerals.

Cannellini beans provide fiber, plant protein, folate, iron, magnesium, potassium, and manganese; canned varieties may also be high in sodium unless labeled low-sodium or rinsed.

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Legumes

Cannellini Bean

Cannellini beans are white common beans with a mild, nutty flavor and creamy texture, often used in soups, stews, and salads. They are a nutrient-dense legume that provides plant protein and fiber.

Cannellini beans are rich in fiber, plant protein, folate, iron, magnesium, potassium, and manganese.

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Legumes

Cannellini Beans Or Other White Bean

Cannellini beans and other white beans are mild, creamy legumes commonly used in soups, stews, salads, and purees. They are a nutrient-dense plant food that provides complex carbohydrates, fiber, and plant protein.

White beans are rich in dietary fiber, plant protein, folate, iron, magnesium, potassium, and manganese.

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Produce

Carrot

Shredded carrot is carrot that has been finely grated or cut into thin strips, commonly used raw in salads, slaws, and garnishes or cooked in savory and sweet dishes. It has a mildly sweet flavor and crisp texture.

Shredded carrot provides beta-carotene (vitamin A precursor), fiber, vitamin K1, potassium, and smaller amounts of vitamin C and B6.
Nuts

Cashew Butter Or Almond Butter

Cashew butter and almond butter are nut spreads made by grinding roasted or raw cashews or almonds into a paste. They are energy-dense foods that provide mostly unsaturated fats along with some protein, fiber, vitamins, and minerals.

They provide healthy monounsaturated and polyunsaturated fats, protein, fiber, vitamin E, magnesium, copper, and manganese, with almond butter typically higher in vitamin E and fiber and cashew butter higher in copper and iron.

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Vegetables

Cauliflower

Cauliflower is a nutrient rich vegetable that is excellent for supporting a strong immune system and optimum health.

Vitamin C, Vitamin K, B-complex vitamins, Calcium, Molybdenum, Protein, Omega-3 fatty acids
Vegetables

Celery

Celery is a strongly alkaline food that helps to counteract acidosis, purify the bloodstream, aid in digestion, prevent migraines, relax the nerves, reduce blood pressure, and clear up skin problems.

Vitamin A, Sodium, Calcium, Silicon, Magnesium, Iron
Produce

Celery And Carrot Sticks And Snap Pea Pods For Dipping

A raw vegetable snack mix of celery sticks, carrot sticks, and snap pea pods commonly served for dipping. It is low in calories and provides fiber, water, and a range of vitamins and phytonutrients.

Provides vitamin A from carrots, vitamin K from celery, vitamin C and folate from snap peas, plus fiber and potassium.

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Proteins

Chicken

Chicken is poultry meat commonly used as a versatile source of animal protein in meals. Skinless cuts are generally leaner, while dark meat and skin contain more fat.

Chicken provides complete protein and is a notable source of niacin, vitamin B6, selenium, phosphorus, and varying amounts of zinc and iron depending on the cut.

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Proteins

Chickpea

Chickpeas are cooked legumes with a mild, nutty flavor and firm texture. Drained and rinsed chickpeas are commonly used in salads, soups, curries, and spreads like hummus.

Chickpeas provide fiber, plant protein, folate, iron, magnesium, phosphorus, manganese, and potassium.
Other

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.

It provides protein, dietary fiber, folate, iron, magnesium, phosphorus, potassium, and manganese.

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Grains

Chickpea Pasta

Chickpea pasta is a pasta alternative made primarily from chickpea flour. It is typically higher in protein and fiber than traditional refined wheat pasta.

It provides protein, dietary fiber, complex carbohydrates, iron, folate, magnesium, and potassium.

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Legumes

Chickpeas Kidney Beans And Black Beans

Chickpeas, kidney beans, and black beans are legumes commonly eaten as a combined bean mix or used interchangeably in soups, salads, chilis, and side dishes. They are valued for their fiber, plant protein, and mineral content.

These beans provide complex carbohydrates, protein, dietary fiber, folate, iron, magnesium, potassium, and other polyphenols.

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Grains

Chilled Black Or Brown Rice

Chilled black or brown rice is a whole grain rice dish or ingredient served cold after cooking. Black rice is noted for its dark pigments, while brown rice retains its bran and germ, giving both more fiber and micronutrients than white rice.

It provides complex carbohydrates, fiber, manganese, magnesium, and B vitamins; black rice also contains anthocyanin antioxidants.

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Produce

Chinese Cabbage

Chinese cabbage is a mild, leafy cruciferous vegetable commonly used in stir-fries, soups, salads, and fermented dishes such as kimchi. It is low in calories and provides fiber along with several vitamins and minerals.

Chinese cabbage is notably rich in vitamin C and vitamin K, and also provides folate, vitamin A precursors, fiber, potassium, and small amounts of calcium.

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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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Other

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.

Chocolate wafer cookies typically provide carbohydrates, added sugars, fats, and small amounts of iron from cocoa or enriched flour, but are not a significant source of fiber, protein, or micronutrients.

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Protein

Chopped Roasted Chicken Breast

Chopped roasted chicken breast is a lean poultry protein commonly used in salads, sandwiches, grain bowls, and prepared meals. It is typically low in carbohydrates and provides concentrated protein with relatively little fat when skinless.

Chicken breast is especially rich in protein, niacin, vitamin B6, phosphorus, and selenium.

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Vegetables

Chopped Romaine Or Mixed Green

Chopped romaine or mixed greens are leafy salad greens commonly eaten raw. They are low in calories and provide water, fiber, and a range of vitamins and phytonutrients.

They commonly provide vitamin K, folate, vitamin A carotenoids, vitamin C, and small amounts of potassium and magnesium.

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Nuts

Chopped, Toasted Macadamia Nuts

Chopped, toasted macadamia nuts are pieces of macadamia tree nuts with a rich, buttery flavor and crisp texture. Toasting enhances flavor but does not substantially change their core nutrient profile.

Macadamia nuts are especially rich in monounsaturated fat and also provide manganese, thiamin, copper, magnesium, and small amounts of fiber and vitamin E.

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Spices

Chunky No-Salt-Added Peanut Butter

Chunky no-salt-added peanut butter is a spread made from ground peanuts with visible peanut pieces and no added sodium. It is energy-dense and provides plant-based protein, unsaturated fats, and some fiber.

It provides protein, monounsaturated and polyunsaturated fats, fiber, vitamin E, niacin, magnesium, phosphorus, and potassium.

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Other

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.

It mainly provides carbohydrates, with smaller amounts of fat and protein, and may contribute some iron and B vitamins if made with enriched flour.

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Nuts

Coconut

Coconut is the fruit of the coconut palm and is eaten in several forms, including fresh flesh, dried coconut, coconut milk, and coconut water. The flesh is energy-dense and rich in fat and fiber.

Coconut flesh provides dietary fiber and fat, especially saturated fat, and contains manganese, copper, selenium, and iron.
Dairy

Coconut Cream

Coconut cream is a thick, rich product made from coconut flesh and water, commonly used in cooking and desserts. It is plant-based and not a dairy food, so the imported Dairy category is clearly incorrect.

Coconut cream is high in fat, especially saturated fat, and provides manganese, copper, iron, selenium, and small amounts of potassium.

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Nuts

Coconut Flake

Coconut flake is dried, shredded coconut meat with a naturally rich texture and mildly sweet flavor. It is commonly used in baking, toppings, and snack mixes.

Coconut flake provides dietary fiber and fat, along with manganese, copper, iron, and smaller amounts of selenium and potassium.

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Nuts

Coconut Sugar Or Other Dry Sweetener

Coconut sugar and other dry sweeteners are caloric sweeteners used to add sweetness to foods and beverages. Coconut sugar is made from coconut palm sap and is nutritionally similar to sugar, with only small amounts of minerals.

Provides mostly sucrose and other sugars, with coconut sugar containing small amounts of potassium, iron, zinc, and inulin compared with refined table sugar.

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Grains

Combine Cooked Lentils, Marinara, Roasted Garlic, Nutritional Yeast, Hemp Seeds, Herbs, Salt, And Pepper.

A savory mixed dish made from cooked lentils, marinara, roasted garlic, nutritional yeast, hemp seeds, herbs, salt, and pepper. It is a plant-based, fiber-rich combination that provides protein along with minerals and B vitamins.

This dish provides protein, dietary fiber, iron, folate, magnesium, manganese, zinc, and B vitamins, with additional unsaturated fats from hemp seeds.

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Grains

Cooked Black Bean

Cooked black beans are edible legumes with a soft texture and earthy flavor commonly used in soups, stews, salads, and rice dishes. They are a nutrient-dense plant food that provides fiber, protein, and complex carbohydrates.

Cooked black beans provide fiber, protein, folate, iron, magnesium, potassium, and polyphenol antioxidants such as anthocyanins.

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Protein

Cooked Chicken Breast, Sliced

Cooked chicken breast is a lean, mild-flavored poultry protein commonly used in sliced form for meals and sandwiches. It provides concentrated protein with relatively little fat when skinless.

Chicken breast is especially high in complete protein, niacin (vitamin B3), vitamin B6, selenium, and phosphorus.

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Legumes

Cooked Chickpea

Cooked chickpeas are edible legumes with a mild, nutty flavor and a soft, dense texture when prepared. They are commonly used in dishes such as salads, stews, curries, and hummus.

Cooked chickpeas provide fiber, plant protein, folate, iron, manganese, magnesium, phosphorus, and potassium.
Grains

Cooked Chickpeas (Or Canned, Rinsed)

Cooked chickpeas are edible legumes with a mild, nutty flavor and firm texture. They are commonly eaten whole in salads, stews, and grain bowls, and canned chickpeas remain nutritious when rinsed.

Chickpeas provide fiber, protein, folate, iron, manganese, magnesium, phosphorus, and potassium.

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Grains

Cooked Instant Brown Rice

Cooked instant brown rice is a whole-grain rice product that has been partially precooked and dried for faster preparation. It provides a mild, nutty flavor and a softer texture than standard cooked brown rice.

Cooked instant brown rice provides complex carbohydrates, fiber, manganese, magnesium, selenium, and small amounts of B vitamins.

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Grains

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.

It provides protein, dietary fiber, iron, magnesium, potassium, and folate, with relatively complex carbohydrates compared with refined pasta.

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Grains

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.

Quinoa provides complex carbohydrates, fiber, plant protein, magnesium, manganese, phosphorus, folate, and iron.

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Grains

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.

Whole grain pasta provides complex carbohydrates, fiber, B vitamins, iron, magnesium, and selenium.

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Other

Cooking Oil (Vegetable Or Coconut Oil)

Cooking oil is a culinary fat used for sautéing, frying, baking, and dressings. This label can refer to different oils with substantially different fatty acid profiles, such as common vegetable oils or coconut oil.

Cooking oils are primarily fat and provide about 120 calories per tablespoon; depending on the oil, they may contain monounsaturated or polyunsaturated fats, saturated fat, and small amounts of vitamin E.

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Dairy

Cottage Cheese

Cottage cheese is a fresh, mild cheese made from curds of cow’s milk. It is commonly eaten as a high-protein dairy food and varies in fat and sodium content by brand.

Cottage cheese provides protein, calcium, phosphorus, selenium, vitamin B12, and riboflavin, with sodium levels that can be relatively high in some products.

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Produce

Cremini Or White Mushrooms

Cremini and white mushrooms are edible cultivated mushrooms with a mild, savory flavor and low calorie density. They are commonly used as a vegetable in cooking, though botanically they are fungi.

They provide selenium, riboflavin, niacin, pantothenic acid, copper, potassium, and small amounts of fiber; UV-exposed mushrooms may also contain vitamin D.

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Produce

Crudités Carrot And Celery Stick

Crudités of carrot and celery sticks are a raw vegetable snack or appetizer made from cut carrots and celery. They are low in calories and provide hydration, fiber, and micronutrients.

Carrots provide beta-carotene (vitamin A precursor), vitamin K1, potassium, and fiber, while celery contributes vitamin K, folate, potassium, and water.

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Dairy

Crunchy Peanut Butter, Unsweetened

Unsweetened crunchy peanut butter is a spread made primarily from ground peanuts, often with small peanut pieces for texture and sometimes a small amount of salt. It is calorie-dense and provides plant-based protein and unsaturated fats.

It provides protein, monounsaturated and polyunsaturated fats, fiber, vitamin E, niacin, magnesium, phosphorus, and manganese.

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Grains

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.

It typically provides complex carbohydrates, fiber, manganese, iron, magnesium, selenium, and several B vitamins such as thiamin and niacin.

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Vegetables

Cucumbers

Cucumbers are a highly alkalinizing and hydrating food that are rich in nutrients such as vitamins A, C, K, magnesium, silicon, and potassium.

Vitamin A, Vitamin C, Vitamin K, Magnesium, Silicon, Potassium, Antioxidants, Chlorophyll, Fiber
Condiments

Date Paste

Date paste is a thick puree made from dates and commonly used as a natural sweetener or spread. It retains much of the fruit's fiber, minerals, and natural sugars.

Date paste provides carbohydrates, fiber, potassium, magnesium, and small amounts of iron and B vitamins.

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Sweeteners

Date Paste Or Pure Maple Syrup

Date paste or pure maple syrup are natural sweeteners used to add sweetness to foods and beverages. Date paste also contributes some fiber and minerals, while pure maple syrup provides small amounts of minerals and plant compounds.

Date paste provides carbohydrates, some fiber, potassium, and small amounts of magnesium, while pure maple syrup provides carbohydrates and small amounts of manganese, riboflavin, and zinc.

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Produce

Dice Zucchini

Diced zucchini is simply zucchini cut into small pieces, a mild summer squash commonly used raw or cooked in savory dishes. It is a low-calorie, high-water vegetable.

Zucchini provides vitamin C, vitamin B6, potassium, manganese, small amounts of folate, and carotenoid antioxidants such as lutein and zeaxanthin.

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Legumes

Dried Green Split Peas (Soaked Overnight) Or 15 Oz Can

Dried green split peas are hulled field peas that cook into a soft texture and are commonly used in soups and stews. They are a nutrient-dense legume providing plant protein, fiber, and complex carbohydrates.

Green split peas are notable for fiber, plant protein, folate, iron, potassium, magnesium, and B vitamins.

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Grains

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.

It provides complex carbohydrates, fiber, B vitamins, iron, magnesium, and small amounts of protein.

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Grains

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.

Whole grain pasta typically provides complex carbohydrates, dietary fiber, B vitamins such as thiamin and niacin, and minerals including iron, magnesium, and selenium.

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Grains

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.

It provides complex carbohydrates, fiber, plant protein, B vitamins, iron, magnesium, selenium, and manganese.

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Dairy

Drizzle Or Dip With Almond Butter.

This appears to refer to almond butter, a spread made from ground almonds. Almond butter is not a dairy food, so the imported category is clearly incorrect.

Almond butter provides monounsaturated fats, vitamin E, magnesium, manganese, copper, small amounts of calcium and iron, and dietary fiber.

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Grains

Dry Brown Arborio Or Short Grain Rice

Dry brown Arborio or other short-grain brown rice is a whole grain rice with the bran and germ intact, giving it a chewy texture and nuttier flavor than white rice. It is commonly used as a starch source and provides more fiber and micronutrients than refined rice.

Brown short-grain rice provides complex carbohydrates, fiber, manganese, magnesium, phosphorus, selenium, and small amounts of B vitamins.

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Legumes

Dry Chickpea Spaghetti Or Quinoa Spaghetti

Dry chickpea spaghetti or quinoa spaghetti are pasta alternatives made primarily from chickpeas or quinoa flour. They are typically higher in protein and fiber than refined wheat pasta, though chickpea spaghetti fits the Legumes category more directly than quinoa spaghetti.

Chickpea spaghetti is notable for protein, fiber, iron, folate, and magnesium, while quinoa spaghetti may provide protein, fiber, magnesium, and manganese.

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Grains

Dry Chickpeas Thoroughly.

Dry chickpeas are dried mature garbanzo beans, a staple pulse commonly cooked for soups, stews, salads, and hummus. They are not a grain; they are a legume.

Chickpeas provide fiber, protein, folate, iron, magnesium, phosphorus, manganese, and potassium.

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Grains

Dry Chickpeas, Toss With Oil And Seasonings.

Dry chickpeas are mature garbanzo beans, a legume commonly cooked and eaten whole or roasted with oil and seasonings. They have a firm texture and provide a nutrient-dense source of plant protein and fiber.

Chickpeas provide protein, dietary fiber, folate, iron, manganese, phosphorus, magnesium, and potassium.

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Legumes

Dry Green Split Pea

Dry green split peas are the dried, hulled, and split seeds of green peas, commonly used in soups, stews, and purees. They are a nutrient-dense legume with a mild flavor and starchy texture when cooked.

Dry green split peas provide fiber, plant protein, folate, iron, potassium, magnesium, and B vitamins.

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Grains

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.

Quinoa provides complex carbohydrates, fiber, protein, and notable amounts of magnesium, manganese, phosphorus, folate, iron, and zinc.

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Grains

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.

Dry ramen noodles mainly provide refined carbohydrates and some fat, with small amounts of protein, iron, and B vitamins depending on enrichment.

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Legumes

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.

It typically provides protein, dietary fiber, iron, folate, potassium, and other B vitamins.

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Grains

Dry Short Grain Brown Rice Or Brown Arborio Rice

Dry short grain brown rice, including brown Arborio rice, is a whole grain rice with the bran and germ intact, giving it a chewier texture and nuttier flavor than white rice. It is commonly used in grain bowls, risottos, and other hearty dishes.

Brown short grain rice provides complex carbohydrates, fiber, manganese, magnesium, selenium, and B vitamins such as niacin and vitamin B6.

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Grains

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.

Quinoa provides protein, fiber, magnesium, manganese, phosphorus, iron, folate, and small amounts of potassium and zinc.

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Grains

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.

Whole grain pasta provides complex carbohydrates, fiber, B vitamins, iron, magnesium, and selenium, with moderate protein.

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Grains

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.

Whole grain noodles typically provide complex carbohydrates, fiber, B vitamins, iron, magnesium, and small amounts of protein.

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Grains

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.

Whole grain pasta is a good source of complex carbohydrates and fiber, and provides B vitamins, iron, magnesium, selenium, and small amounts of protein.

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Grains

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.

Whole grain pasta provides complex carbohydrates, fiber, B vitamins such as thiamin and niacin, and minerals including iron, magnesium, and selenium.

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Grains

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.

They typically provide carbohydrates, fiber, small amounts of protein, and B vitamins and minerals such as iron, magnesium, and selenium.

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Grains

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.

Whole wheat couscous provides complex carbohydrates, fiber, plant protein, and notable amounts of selenium, manganese, and several B vitamins including niacin and folate.

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Grains

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.

Whole wheat elbow macaroni provides complex carbohydrates, fiber, protein, B vitamins including niacin and folate, iron, magnesium, selenium, and manganese.

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Grains

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.

Whole wheat pasta provides carbohydrate, fiber, protein, B vitamins including thiamin and niacin, iron, magnesium, selenium, and manganese.

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Grains

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.

It provides complex carbohydrates, fiber, plant protein, B vitamins including folate, and minerals such as iron, magnesium, and selenium.

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Grains

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.

It provides complex carbohydrates, dietary fiber, plant protein, and notable amounts of B vitamins, iron, magnesium, selenium, and manganese.

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Grains

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.

Whole wheat macaroni provides complex carbohydrates, fiber, protein, B vitamins such as thiamin and niacin, and minerals including iron, magnesium, selenium, and manganese.

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Other

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.

It is a good source of complex carbohydrates and fiber, and provides protein, B vitamins, iron, magnesium, selenium, and manganese.

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Grains

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.

Whole wheat orzo provides complex carbohydrates, fiber, protein, B vitamins including niacin and folate, and minerals such as iron, magnesium, manganese, phosphorus, and selenium.

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Grains

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.

Whole wheat pearl couscous provides complex carbohydrates, fiber, plant protein, and notable amounts of selenium, manganese, iron, and B vitamins such as niacin and thiamin.

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Grains

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.

It is rich in complex carbohydrates and provides fiber, plant protein, B vitamins, iron, magnesium, selenium, and manganese.

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Grains

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.

Whole wheat rotini provides complex carbohydrates, fiber, plant protein, B vitamins, iron, magnesium, selenium, and manganese.

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Grains

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.

It provides complex carbohydrates, fiber, protein, B vitamins including folate, iron, magnesium, selenium, and manganese.

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Grains

Each Black Beans, Kidney Beans, Pinto Beans (Drained)

A drained mix of black beans, kidney beans, and pinto beans is a legume blend commonly used as a hearty source of plant protein and fiber in meals. These beans have a mild, earthy flavor and are nutrient-dense when prepared plainly.

This bean blend provides fiber, plant protein, folate, iron, potassium, magnesium, and complex carbohydrates.

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Legumes

Edamame, Shelled

Shelled edamame are immature green soybeans, typically served steamed or cooked. They are a nutrient-dense plant food known for providing protein, fiber, and several vitamins and minerals.

Edamame provides protein, fiber, folate, vitamin K, manganese, iron, magnesium, and potassium.

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Produce

Egg Plant

Eggplant is a low-calorie nightshade vegetable commonly used in savory dishes and valued for its spongy texture and mild flavor. It is typically purple but also comes in other varieties and colors.

Eggplant provides fiber, manganese, folate, potassium, and antioxidant compounds such as nasunin and other polyphenols.

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Other

Egg White

Egg white is the clear, protein-rich portion of an egg, commonly used in cooking and baking. It is very low in fat and contains high-quality complete protein.

Egg white provides high-quality protein, including all essential amino acids, along with small amounts of riboflavin, selenium, potassium, and magnesium.

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Produce

Eggplant

Eggplant is a non-starchy vegetable with a mild flavor and spongy texture that absorbs seasonings well. It is commonly roasted, grilled, sautéed, or stewed.

Eggplant provides fiber, manganese, folate, potassium, and antioxidant compounds such as nasunin and chlorogenic acid.
Protein

Eggs (Only For Glp-1); Make Another Without Eggs*

Eggs are a protein-rich animal food commonly eaten boiled, scrambled, poached, or baked. They provide complete protein and a range of essential vitamins and minerals.

Eggs are rich in high-quality protein, choline, vitamin B12, selenium, riboflavin, and also provide vitamin D and lutein/zeaxanthin.

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Produce

English Cucumber

English cucumber is a long, thin-skinned variety of cucumber commonly eaten raw in salads, sandwiches, and cold dishes. It is mild in flavor and has a high water content.

English cucumber provides mostly water along with small amounts of vitamin K, vitamin C, potassium, and antioxidant compounds such as cucurbitacins and flavonoids.

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Produce

English Peas Or Frozen Green Pea

English peas, including frozen green peas, are sweet green legumes commonly eaten as a vegetable side or added to mixed dishes. Frozen peas retain much of their nutrition and are a convenient source of plant nutrients and fiber.

Green peas provide fiber, plant protein, vitamin C, vitamin K, folate, manganese, and notable amounts of lutein and zeaxanthin.

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Other

Fat-Reduced Mayonnaise

Fat-reduced mayonnaise is a processed condiment made from oil, water, eggs, and acidulants, formulated to contain less fat than regular mayonnaise. It is commonly used as a spread or dressing ingredient.

It typically provides reduced total fat and calories compared with regular mayonnaise, with small amounts of vitamin E and vitamin K depending on the oil used, but it can be relatively high in sodium.

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Legumes

Fava Beans

Fava beans, also called broad beans, are starchy legumes eaten fresh or dried. They are rich in plant protein and fiber and are commonly used in Mediterranean, Middle Eastern, and North African cuisines.

Fava beans provide folate, fiber, plant protein, iron, manganese, copper, magnesium, and potassium.

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Dairy

Fill Celery Grooves With Peanut Butter.

Celery filled with peanut butter is a simple snack combining crisp celery stalks with peanut butter. It is not a dairy food; it fits best as a combination food outside the listed single-ingredient categories.

This snack provides monounsaturated and polyunsaturated fats, plant protein, fiber, vitamin K, folate, potassium, and some vitamin E and magnesium.

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Legumes

Firm Tofu (~3/4 Cup), Cubed

Firm tofu is a soy-based food made by coagulating soy milk and pressing the curds into a dense block. It is a versatile plant protein with a mild flavor and relatively low carbohydrate content.

Firm tofu provides protein and is commonly a source of calcium, iron, manganese, selenium, and phosphorus, with nutrient levels varying by coagulant and brand.

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Seeds

Flaked Coconut

Flaked coconut is shredded dried coconut flesh, often sold sweetened or unsweetened for baking and toppings. It is rich in fat and fiber with a concentrated coconut flavor.

Flaked coconut provides dietary fiber and fat, including saturated medium-chain triglycerides, and contains manganese, copper, selenium, and iron.

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Grains

Fresh Or Frozen Broad Bean

Broad beans, also called fava beans, are edible green seeds from a legume eaten fresh or frozen as a starchy, protein-rich vegetable. They have a mild, earthy flavor and are commonly used shelled or with tender pods when very young.

Broad beans provide fiber, folate, plant protein, manganese, copper, iron, magnesium, and potassium.

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Legumes

Fresh Or Frozen Pea

Fresh or frozen peas are edible green legumes commonly eaten as a starchy-sweet vegetable side or added to mixed dishes. They provide fiber, plant protein, and several vitamins and minerals.

Peas provide fiber, plant protein, vitamin C, vitamin K, folate, manganese, and smaller amounts of iron, potassium, and carotenoids such as lutein and zeaxanthin.

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Other

Fruit

Fruit is the sweet, seed-bearing part of a plant and includes many foods with widely varying nutrient profiles. As a group, fruits are commonly eaten fresh, cooked, dried, or juiced.

Many fruits provide vitamin C, potassium, folate, water, fiber, and various antioxidant compounds such as carotenoids or polyphenols.

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Condiments

Fruit-Sweetened Jam

Fruit-sweetened jam is a fruit preserve typically made from fruit and concentrated fruit juice or puree instead of refined sugar. It is used as a spread or condiment and still tends to be a concentrated source of sugars.

It provides mainly carbohydrates and natural sugars, with small amounts of vitamins, minerals, and fruit antioxidants depending on the fruit content.

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Dairy

Full‑Fat Coconut Milk

Full-fat coconut milk is a rich, creamy liquid made from blended coconut flesh and water. It is plant-based but is not dairy, so the import category is clearly wrong.

It is high in saturated fat, especially medium-chain triglycerides such as lauric acid, and provides manganese, copper, iron, and smaller amounts of potassium and magnesium.

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Fruit

Gala Apple

Gala apple is a sweet, crisp variety of apple commonly eaten fresh as a snack or added to salads and cooked dishes. It is a fruit that provides water, carbohydrates, and dietary fiber.

Gala apples provide carbohydrate, dietary fiber including pectin, vitamin C, potassium, and small amounts of polyphenol antioxidants.

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Legumes

Garbanzo Bean

Garbanzo beans, also called chickpeas, are edible legumes with a firm texture and mildly nutty flavor. They are commonly used in dishes such as hummus, salads, soups, and stews.

Garbanzo beans provide fiber, plant protein, folate, iron, manganese, phosphorus, magnesium, and potassium.

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Spices

Ghee Or Oil

Ghee or oil refers to concentrated culinary fats used for cooking and flavor. Ghee is clarified butter, while oils are plant- or animal-derived fats with varying fatty acid profiles.

These fats provide mostly triglycerides and may contain vitamin E in some oils; ghee also contains small amounts of vitamins A, D, E, and K.

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Other

Ghee Or Vegetable Oil

Ghee or vegetable oil refers to cooking fats used for sautéing, frying, baking, and flavoring foods. Ghee is clarified butter, while vegetable oils are plant-derived fats with nutritional profiles that vary by source and processing.

These fats primarily provide dietary fat; ghee contains saturated fat and small amounts of vitamins A, E, and K, while many vegetable oils provide unsaturated fats and may contain vitamin E.

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Grains

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.

They provide beta-glucan soluble fiber, manganese, phosphorus, magnesium, iron, zinc, and B vitamins.

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Protein

Gram Chicken Breast, Cut Into Bite-Sized Piece

Chicken breast is a lean cut of poultry meat commonly used as a high-protein main ingredient. Bite-sized pieces are convenient for quick cooking in stir-fries, soups, skewers, and sautés.

Chicken breast provides high-quality protein along with niacin, vitamin B6, phosphorus, and selenium.

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Other

Granulated Sugar

Granulated sugar is a refined sweetener made from sugarcane or sugar beets, consisting primarily of sucrose. It provides sweetness and calories but very little nutritional value.

Granulated sugar is almost entirely sucrose and provides calories with negligible amounts of vitamins, minerals, fiber, protein, or fat.

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Other

Grape Jam

Grape jam is a sweet fruit spread made by cooking grapes with sugar, and often pectin, until thickened. It is flavorful but typically high in added sugars and more concentrated in calories than whole grapes.

Grape jam primarily provides carbohydrates from sugars, with small amounts of potassium and trace polyphenol compounds from grapes.

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Legumes

Great Northern Bean

Great Northern beans are medium-sized white common beans with a mild flavor and creamy texture. They are a staple legume used in soups, stews, and side dishes.

They provide fiber, protein, folate, iron, magnesium, potassium, and manganese.

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Other

Greek Yogurt (Non-Fat, Plain)

Non-fat plain Greek yogurt is a strained cultured dairy product with a thick texture and tangy flavor. It is high in protein and contains live bacterial cultures when labeled with active cultures.

It provides protein, calcium, phosphorus, potassium, vitamin B12, and often live active cultures, with minimal fat and no added sugar when plain.

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Produce

Green And/Or Red Cabbage

Green and red cabbage are cruciferous vegetables with tightly layered leaves and a mild to peppery flavor, depending on variety. They are commonly eaten raw, cooked, or fermented.

Cabbage provides vitamin C, vitamin K, folate, fiber, and small amounts of vitamin B6, potassium, and antioxidant polyphenols; red cabbage also contains anthocyanins.

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Produce

Green Apple Unpeeled Cored And

Green apple with the peel retained and core removed; it is a crisp, mildly tart fruit commonly eaten raw. As a whole apple, it provides fiber and water with relatively low calorie density.

Green apples provide dietary fiber, vitamin C, potassium, and polyphenol compounds such as quercetin and catechins.

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Legumes

Green Jackfruit

Green jackfruit is the unripe form of jackfruit, a tropical fruit with a mild flavor and fibrous texture often used as a meat substitute in savory dishes. Although it was imported as a legume, it is botanically a fruit, so the original category is clearly wrong.

Green jackfruit provides dietary fiber, vitamin C, potassium, and smaller amounts of B vitamins and magnesium.

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Produce

Green Or Red Leaf Lettuce Leaves

Green or red leaf lettuce is a leafy vegetable commonly eaten raw in salads, sandwiches, and wraps. It is low in calories and provides water, fiber, and several vitamins.

Leaf lettuce is especially notable for vitamin K, vitamin A precursors such as beta-carotene, folate, and smaller amounts of vitamin C and potassium.

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Vegetables

Green Peas

Green Peas are one of the most nutritious of the leguminous vegetables and are rich in antioxidants, vitamins A, C, K, and B-complex and minerals such as zinc, iron, calcium, and manganese.

Vitamin A, Vitamin C, Vitamin K, B-complex vitamins, Zinc, Iron, Calcium, Manganese, Antioxidants, Protein
Legumes

Green Red Lentil

Lentils are edible pulses; green and red lentils differ mainly in color, flavor, and cooking texture but share a similar nutrient profile. They are commonly used in soups, stews, curries, and salads.

Lentils provide protein, dietary fiber, folate, iron, potassium, magnesium, and polyphenols.

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Legumes

Green Split Pea

Green split peas are dried, hulled field peas that cook quickly and are commonly used in soups, stews, and purees. They are a legume with a mild, earthy flavor and dense nutritional profile.

Green split peas are rich in fiber, plant protein, folate, iron, potassium, magnesium, and manganese.

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Protein

Grilled Chicken, Cooled And Cubed

Grilled chicken that has been cooled and cut into cubes is a cooked poultry ingredient commonly used in salads, soups, wraps, and meal prep. It is a lean animal protein when skinless and minimally seasoned.

Chicken provides complete protein along with niacin, vitamin B6, phosphorus, selenium, and varying amounts of fat depending on the cut and whether skin is included.

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Protein

Ground Turkey

Ground turkey is minced turkey meat, commonly made from a mix of light and dark meat with varying fat levels depending on the product. It is a versatile animal protein used in burgers, meatballs, chili, and sauces.

Ground turkey provides high-quality protein along with niacin, vitamin B6, vitamin B12, selenium, phosphorus, and varying amounts of iron and zinc.

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Other

Guacamole

Guacamole is a mashed avocado-based dip or spread, typically made with ingredients such as lime juice, onion, tomato, cilantro, and salt. It is primarily a source of unsaturated fat and fiber when made mostly from avocado.

Guacamole provides monounsaturated fats, fiber, potassium, folate, vitamin E, vitamin K, and vitamin C, with nutrient levels varying by recipe.

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Other

Gumdrop

A gumdrop is a chewy candy typically made from sugar, corn syrup, gelatin or starch, flavorings, and colorings. It is a confection rather than a nutrient-dense whole food.

Gumdrops are primarily a source of added sugars and provide little to no meaningful vitamins, minerals, fiber, or protein.

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Other

Gummy Ring

A gummy ring is a chewy candy typically made from sugar, glucose syrup, gelatin or starch, flavorings, and color additives. It is a processed sweet rather than a nutrient-dense whole food.

Gummy rings are primarily a source of added sugars and calories, with little to no significant vitamins, minerals, fiber, or protein.

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Fruit

Half Of An Apple Diced

Diced apple is fresh apple cut into small pieces, typically eaten raw as a snack or added to salads, oatmeal, or yogurt. Apples are a fruit known for their fiber, water content, and naturally occurring polyphenols.

Apples provide fiber, vitamin C, potassium, and polyphenol antioxidants, with much of the fiber concentrated in the skin.

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Nuts

Hazelnuts Or Macadamia Nuts

Hazelnuts and macadamia nuts are edible tree nuts with a rich, buttery texture and high fat content. They are commonly eaten raw or roasted and used in snacks, baking, and spreads.

They provide mostly unsaturated fats along with vitamin E, manganese, magnesium, copper, and fiber; hazelnuts are especially high in vitamin E, while macadamias are particularly rich in monounsaturated fat.

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Vegetables

Head Of Cauliflower, Cut Into Floret

Cauliflower florets are the edible flower buds of cauliflower, a mild-flavored cruciferous vegetable commonly eaten raw or cooked. They are low in calories and versatile in a wide range of savory dishes.

Cauliflower provides vitamin C, vitamin K, folate, fiber, and smaller amounts of potassium and B vitamins.

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Vegetables

Head Of Red Cabbage, Finely Shredded

Red cabbage is a cruciferous vegetable with a crisp texture and mildly peppery flavor, commonly eaten raw or cooked. Finely shredded red cabbage is often used in slaws, salads, stir-fries, and braised dishes.

Red cabbage provides vitamin C, vitamin K, fiber, folate, and anthocyanin and other polyphenol antioxidants.

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Vegetables

Head Romanesco Cauliflower, Cut Into Floret

Romanesco cauliflower is a green variety of Brassica vegetable with a mild, nutty flavor and fractal florets. It is typically eaten cooked or raw and is nutritionally similar to cauliflower and broccoli.

Romanesco provides vitamin C, vitamin K, folate, fiber, and smaller amounts of potassium and carotenoids.

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Vegetables

Head White Cauliflower, Cut Into Floret

White cauliflower florets are the edible flower buds of a cruciferous vegetable with a mild flavor and firm texture. They are commonly eaten raw or cooked and are naturally low in calories.

Cauliflower provides vitamin C, vitamin K, folate, fiber, and smaller amounts of potassium and choline.
Legumes

Heart-Healthy And Anti-Inflammatory: Cannellini Beans Offer Fiber And Plant-Based Protein To Support Heart Health

Cannellini beans are white common beans with a mild flavor and creamy texture. They are a legume valued for fiber, plant-based protein, and mineral content.

Cannellini beans provide fiber, plant protein, folate, iron, magnesium, potassium, and manganese.

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Other

Hearts Of Palm

Hearts of palm are the tender inner core of certain palm trees, commonly eaten as a crisp, mild-flavored vegetable in salads and cooked dishes. They are low in calories and provide fiber and several minerals.

Hearts of palm provide fiber, potassium, manganese, vitamin B6, and small amounts of vitamin C, folate, iron, and zinc.

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Other

Hero Wrap Tortilla

Hero Wrap Tortilla is a packaged tortilla-style wrap product, typically formulated to be very high in fiber and lower in net carbohydrates than standard tortillas. It is a processed grain-based food rather than a single whole food ingredient.

It is typically notable for high dietary fiber, moderate protein, and relatively low net carbohydrates, with nutrient levels varying by product version.

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Grains

Hot Cooked Brown Rice

Hot cooked brown rice is a whole grain food made by cooking rice kernels that retain the bran and germ layers. It has a mildly nutty flavor and a chewy texture compared with white rice.

Cooked brown rice provides complex carbohydrates along with fiber, manganese, magnesium, selenium, and small amounts of B vitamins such as niacin and vitamin B6.

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Grains

Hot Cooked Wild Rice

Hot cooked wild rice is a cooked whole-grain food with a chewy texture and nutty flavor. Despite the name, it is the cooked seed of an aquatic grass and is commonly used similarly to rice.

Wild rice provides complex carbohydrates, fiber, protein, manganese, magnesium, phosphorus, zinc, and B vitamins such as niacin and folate.

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Other

Hot Honey

Hot honey is a sweet-spicy condiment typically made by infusing honey with chili peppers or chili flakes. It is used as a topping, glaze, or flavoring rather than a standalone whole food.

Hot honey is primarily composed of sugars and provides small amounts of antioxidant compounds from honey and chili peppers, but few significant vitamins or minerals per typical serving.

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Grains

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.

Hulled barley provides fiber, especially beta-glucan, along with manganese, selenium, magnesium, phosphorus, and small amounts of plant protein and B vitamins.

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Proteins

Hummu

Hummus is a savory spread or dip typically made from chickpeas, tahini, olive oil, lemon juice, and garlic. A 1/2-cup serving provides plant-based protein, fiber, and unsaturated fats.

Hummus is a good source of fiber, plant protein, folate, manganese, copper, iron, and healthy fats, with varying sodium depending on preparation.
Legumes

Hummus Or Other Desired Spread

Hummus is a savory spread typically made from chickpeas, tahini, olive oil, and seasonings. It is generally categorized as a legume-based food because chickpeas are the primary ingredient.

Hummus provides fiber, plant protein, folate, iron, manganese, copper, and, depending on ingredients, vitamin E and healthy unsaturated fats.

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Produce

Iceberg Or Bibb Lettuce Leave

Iceberg and Bibb lettuce are mild, crisp leafy vegetables commonly eaten raw in salads, sandwiches, and wraps. They are low in calories and high in water content.

Lettuce provides vitamin K, folate, vitamin A, and small amounts of vitamin C and potassium, with very few calories.

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Produce

Japanese Cucumbers

Japanese cucumbers are slender, thin-skinned cucumbers with a crisp texture and mild, slightly sweet flavor. They are commonly eaten raw in salads, pickles, and side dishes.

Japanese cucumbers provide water, small amounts of vitamin K, vitamin C, potassium, and fiber, especially when eaten with the peel.

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Produce

Jicama

Jicama is a crisp, mildly sweet root vegetable commonly eaten raw or cooked. It is low in calories and notable for its high water and fiber content.

Jicama provides fiber, especially inulin-type prebiotic fiber, along with vitamin C, potassium, and small amounts of folate and magnesium.

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Other

Jicama Fries With Chimichurri Yogurt Dip

Jicama fries with chimichurri yogurt dip is a prepared dish made from jicama, herbs, yogurt, and typically oil and seasonings. It is generally lower in starch than potato fries and can provide fiber along with some protein and calcium from the yogurt dip.

This dish can provide fiber and vitamin C from jicama, plus protein, calcium, and sometimes probiotics from yogurt, with small amounts of healthy fats depending on the oil used.

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Other

Large Cooked Nopales, Diced (About 2 1/2 Cups)

Cooked nopales are the edible pads of the prickly pear cactus, commonly eaten as a vegetable in Mexican cuisine. They have a mild, slightly tart flavor and provide fiber with relatively few calories.

Nopales provide dietary fiber, vitamin C, magnesium, potassium, and small amounts of calcium and carotenoids.

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Protein

Large Egg Whites (1 1/2 Cups Liquid Egg Whites)

Liquid egg whites are the protein-rich, fat-free white portion of eggs, commonly pasteurized and used in cooking or baking. They provide concentrated high-quality protein with very little carbohydrate or fat.

Egg whites are rich in complete protein and provide riboflavin, selenium, potassium, and small amounts of magnesium.

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Other

Large Jicama (Or 3 Small), Peeled And Finely Shredded

Jicama is a crisp, mildly sweet root vegetable commonly eaten raw in salads, slaws, and snack preparations. It is low in calories and high in water and fiber.

Jicama provides fiber, vitamin C, potassium, and small amounts of folate and magnesium.

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Other

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.

It provides carbohydrates, some fiber, small amounts of protein, and minerals such as iron and B vitamins, with sodium varying by brand.

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Produce

Layer Cucumber Slices On Top.

Cucumber is a mild, crisp vegetable commonly eaten raw in salads, sandwiches, and snacks. It has a very high water content and a light, refreshing taste.

Cucumber provides water, vitamin K, small amounts of vitamin C and potassium, and antioxidant compounds such as cucurbitacins and flavonoids.

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Other

Lb. Ground Turkey (93% Lean Or Higher)

Ground turkey made from 93% lean or leaner meat is a versatile poultry protein with less fat than darker or higher-fat ground meats. It is commonly used in burgers, meatballs, tacos, and sauces.

It provides high-quality protein along with niacin, vitamin B6, vitamin B12, selenium, phosphorus, and zinc.

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Produce

Leaf Lettuce

Leaf lettuce is a leafy green vegetable commonly eaten raw in salads and sandwiches. It is low in calories and provides hydration, fiber, and a range of vitamins and phytonutrients.

Leaf lettuce is especially rich in vitamin K and also provides folate, vitamin A carotenoids, vitamin C, and small amounts of potassium and fiber.

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Other

Lentil Mixture

A lentil mixture is typically a prepared food made primarily from lentils, often combined with seasonings, vegetables, or other ingredients. As a lentil-based item, it generally provides plant protein, fiber, and minerals, though nutrition varies by recipe.

Lentil-based mixtures commonly provide protein, dietary fiber, folate, iron, potassium, and magnesium.

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Produce

Lettuce

Lettuce is a leafy vegetable commonly eaten raw in salads, sandwiches, and wraps. Varieties differ in texture and nutrient density, with darker green types generally providing more micronutrients than iceberg lettuce.

Lettuce provides vitamin K, folate, vitamin A (especially darker varieties), and small amounts of vitamin C, potassium, and fiber.

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Produce

Lettuce Leaves

Lettuce leaves are a leafy vegetable commonly eaten raw in salads and sandwiches. They are low in calories and provide water, fiber, and small amounts of several vitamins and minerals.

Lettuce provides vitamin K, folate, vitamin A carotenoids, and small amounts of vitamin C and potassium, with nutrient levels varying by variety.

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Produce

Lettuce Leaves Or Other Salad Green

Lettuce and other salad greens are leafy vegetables commonly eaten raw in salads, sandwiches, and wraps. They are low in calories and add hydration, fiber, and micronutrients to meals.

Salad greens provide vitamin K, folate, vitamin A precursors such as beta-carotene and lutein, and smaller amounts of vitamin C, potassium, and fiber.

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Legumes

Lima Bean

Lima beans are starchy legumes with a mild, buttery flavor, eaten fresh or dried. They are a good source of plant protein and fiber and are commonly used in soups, stews, and side dishes.

Lima beans provide fiber, protein, folate, iron, magnesium, potassium, and manganese.

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Grains

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.

It provides complex carbohydrates, fiber, manganese, magnesium, selenium, phosphorus, and small amounts of B vitamins.

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Dairy

Low-Fat Sour Cream (Or Fat-Free)

Low-fat or fat-free sour cream is a cultured dairy product made by fermenting cream or milk, resulting in a tangy, creamy topping or ingredient with reduced fat compared with regular sour cream. It is commonly used in dips, sauces, baked dishes, and as a garnish.

It typically provides calcium, phosphorus, vitamin B12, riboflavin, and modest amounts of protein, with reduced saturated fat in low-fat or fat-free versions.

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Other

Maple Syrup

Maple syrup is a concentrated sweetener made by boiling the sap of maple trees. It is primarily used as a flavoring and sweetener in foods and beverages.

Maple syrup is mostly carbohydrate in the form of sugars and contains small amounts of manganese, riboflavin, zinc, and calcium.
Condiments

Maple Syrup Or Agave Nectar

Maple syrup and agave nectar are liquid sweeteners used as alternatives to table sugar in cooking and baking. Both provide mainly simple carbohydrates with minimal protein or fiber, though maple syrup contains small amounts of minerals while agave nectar is mostly refined fructose-based sugar.

These sweeteners are composed primarily of sugars; maple syrup provides small amounts of manganese, riboflavin, zinc, and copper, while agave nectar contributes very little micronutrition.

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Other

Maple Syrup, In The Batter

Maple syrup is a concentrated sweetener made by boiling maple sap. In batter, it functions primarily as an added sugar and flavoring ingredient.

Maple syrup is mostly carbohydrate in the form of sugars and contains small amounts of manganese, riboflavin, zinc, and calcium.

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Other

Margarine, 1 Stick (Or Butter)

Margarine is a processed spread made primarily from vegetable oils, while butter is a dairy fat made from churned cream. They are commonly used for spreading, cooking, and baking and differ notably in fat composition and ingredients.

Margarine provides mostly fat and may contain more unsaturated fats than butter, while butter provides saturated fat and small amounts of vitamins A and D; both are calorie-dense and some margarines contain sodium.

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Other

Mayonnaise Or Vegan Mayonnaise

Mayonnaise is a creamy condiment traditionally made from oil, egg yolk, and an acid such as vinegar or lemon juice; vegan mayonnaise is typically made with plant oils and egg-free emulsifiers. It is primarily used as a spread, dressing base, or sauce ingredient rather than a standalone food.

Mayonnaise is mostly fat and calories, with small amounts of vitamin E and vitamin K depending on the oil used; egg-based versions may provide trace choline.

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Other

Medium Apples, Pared, Cored, Sliced

Peeled, cored, sliced apples are a fresh fruit commonly eaten raw or added to salads, desserts, and snacks. Removing the peel lowers some fiber and phytonutrient content compared with whole unpeeled apples.

Apples provide carbohydrates, water, vitamin C, potassium, and some soluble fiber such as pectin, though peeled apples contain less fiber than unpeeled apples.

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Fruits

Medium Apples, Sliced (14 Oz. Of Sliced Apples)

Sliced medium apples are a fresh fruit with a crisp texture and naturally sweet-tart flavor. They are commonly eaten raw as a snack or added to salads, oatmeal, and baked dishes.

Apples provide dietary fiber, vitamin C, potassium, and polyphenol antioxidants, with most of the fiber concentrated in the skin.

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Fruits

Medium Banana, Frozen

Frozen medium banana is a naturally sweet fruit commonly used in smoothies, baking, and frozen desserts. It provides carbohydrates for energy along with fiber and potassium.

Banana provides potassium, vitamin B6, vitamin C, manganese, and small amounts of magnesium and fiber.
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.

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Fruits

Medium Red Apple, Such As Jonathan Or Gala (Halved, Cored, And Diced, About 1 1/2 Cup Total)

A red apple such as Jonathan or Gala is a sweet, crisp fruit commonly eaten fresh or used in salads, baking, and snacks. It provides fiber and water with relatively low calorie density.

Apples provide dietary fiber, especially pectin, along with vitamin C, potassium, and polyphenol antioxidants such as quercetin.

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Produce

Medium Zucchinis, Halved Lengthwise And Scooped

Zucchini is a mild, tender summer squash commonly used in savory dishes. Halved and scooped zucchini is often prepared for stuffing and baking.

Zucchini provides vitamin C, vitamin B6, potassium, manganese, small amounts of folate, and carotenoids such as lutein and zeaxanthin.

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Produce

Medium Zucchinis, Thinly Sliced

Medium zucchinis are a mild, tender summer squash often used raw or cooked in savory dishes. Thinly sliced zucchini is low in calories and adds moisture, texture, and bulk to meals.

Zucchini provides vitamin C, vitamin B6, potassium, manganese, and small amounts of folate and carotenoids such as lutein and zeaxanthin.

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Grains

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.

Brown rice provides complex carbohydrates, fiber, manganese, magnesium, selenium, phosphorus, and small amounts of B vitamins such as niacin and vitamin B6.

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Other

Miniature M&M Baking Bit

Miniature M&M Baking Bits are small candy-coated milk chocolate pieces used in baking and dessert toppings. They are a processed sweet ingredient primarily made from sugar, chocolate ingredients, and added fats and colorings.

They are mainly a source of added sugars and calories, with small amounts of fat and minimal protein or micronutrients.

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Other

Miniature Or Regular Nondairy Chocolate Chip

Nondairy chocolate chips are small sweet baking pieces typically made from sugar, cocoa solids, cocoa butter or vegetable fat, and emulsifiers, without milk ingredients. They are generally used in desserts and snacks rather than as a significant source of nutrition.

They mainly provide carbohydrates and fat, with small amounts of iron and magnesium from cocoa-derived ingredients.

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Dairy

Mix Oats, Almond Butter, Honey, Vanilla, And Cinnamon In A Bowl.

A simple oat-based mixture made with oats, almond butter, honey, vanilla, and cinnamon, commonly used as a no-bake snack or breakfast base. It provides a mix of carbohydrates, unsaturated fats, and some protein.

This mixture typically provides beta-glucan fiber from oats, vitamin E and magnesium from almond butter, and small amounts of manganese and polyphenols from cinnamon.

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Seeds

Mix Pistachios, Flaxseed, Lemon Zest, Salt, And Pepper In A Bowl.

A savory nut-and-seed mixture made with pistachios, flaxseed, lemon zest, salt, and pepper. It provides healthy fats, fiber, and plant-based nutrients, though sodium content depends on how much salt is added.

This mix provides unsaturated fats including omega-3 ALA from flaxseed, fiber, plant protein, vitamin B6, copper, manganese, and potassium.

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Protein

Mix Quinoa, Chickpeas, Veggies, And Mint In A Bowl.

A mixed bowl of quinoa, chickpeas, vegetables, and mint is a plant-based composite dish that provides protein, fiber, and a range of micronutrients. It is commonly used as a balanced savory meal or side.

Provides protein and fiber from quinoa and chickpeas, along with folate, iron, magnesium, potassium, vitamin C, and vitamin K from the legumes, vegetables, and mint.

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Other

Mixed Baby Green

Mixed baby greens are a blend of young leafy salad greens, commonly including lettuces, spinach, arugula, chard, or similar tender leaves. They are low in calories and commonly eaten raw in salads or sandwiches.

Mixed baby greens typically provide vitamin K, folate, vitamin A carotenoids, vitamin C, and small amounts of potassium and fiber.

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Other

Mixed Green

Mixed greens are a blend of leafy salad vegetables, often including lettuces, spinach, arugula, chard, or similar tender greens. They are generally low in calories and provide vitamins, minerals, and plant compounds.

Mixed greens commonly provide vitamin K, folate, vitamin A carotenoids, vitamin C, and small amounts of potassium, iron, and calcium.

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Other

Mixed Salad Green

Mixed salad greens are a blend of leafy vegetables such as lettuces, spinach, arugula, and similar tender greens. They are commonly eaten raw and provide a low-calorie, nutrient-dense base for meals.

Mixed salad greens typically provide vitamin K, vitamin A, folate, vitamin C, potassium, and varying amounts of iron and other phytonutrients.

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Grains

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.

It typically provides carbohydrates, some protein, B vitamins, iron, and variable amounts of fiber depending on whether whole grains are included.

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Legumes

Mung Bean Sprout

Mung bean sprouts are the young, crisp shoots of germinated mung beans commonly eaten raw or lightly cooked in salads, stir-fries, and soups. They are low in calories and provide water, fiber, and several vitamins and minerals.

Mung bean sprouts provide vitamin C, folate, vitamin K, small amounts of protein and fiber, and minerals such as manganese and potassium.

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Other

Muscovado Sugar

Muscovado sugar is an unrefined or minimally refined cane sugar that retains some molasses, giving it a dark color, moist texture, and rich caramel-like flavor. It is used primarily as a sweetener in baking and sauces.

Muscovado sugar is mostly sucrose and provides carbohydrates, with small amounts of minerals such as potassium, calcium, magnesium, and iron from retained molasses.

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Dairy

Natural Creamy Peanut Butter

Natural creamy peanut butter is a spread made primarily from ground peanuts, often with little or no added sugar and minimal ingredients. It is energy-dense and commonly used as a source of plant protein and healthy fats.

It provides protein, monounsaturated and polyunsaturated fats, fiber, vitamin E, niacin, magnesium, phosphorus, and manganese.

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Dairy

Natural Peanut Butter

Natural peanut butter is a spread made primarily from ground peanuts, sometimes with added salt. It is not a dairy food, so the imported category appears incorrect.

It provides healthy monounsaturated and polyunsaturated fats, protein, vitamin E, niacin, magnesium, phosphorus, and some fiber.

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Legumes

Navy Bean

Navy beans are small white common beans with a mild flavor and soft texture when cooked. They are widely used in soups, stews, and baked bean dishes.

Navy beans provide fiber, plant protein, folate, iron, magnesium, potassium, and manganese.

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Fruit

Nectarine Or Peach

Nectarines and peaches are stone fruits with juicy flesh and a naturally sweet flavor. They are commonly eaten fresh and provide water, fiber, and antioxidant compounds.

They provide vitamin C, provitamin A carotenoids, potassium, and smaller amounts of vitamin E and polyphenols.

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Other

Nut Butter

Nut butter is a spread made by grinding nuts such as peanuts, almonds, cashews, or hazelnuts into a paste. It is energy-dense and commonly used as a source of plant-based fats and protein.

Nut butter provides mostly unsaturated fat along with protein, fiber, vitamin E, magnesium, and varying amounts of potassium, phosphorus, and B vitamins depending on the nut used.

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Dairy

Nut Butter (Sunflower Or Almond Recommended)

Nut butter is a spread made from ground nuts or seeds, commonly including almond butter or sunflower seed butter. It provides concentrated energy and can be a useful source of unsaturated fats, protein, and micronutrients.

Almond and sunflower seed butters are notable for healthy fats, protein, vitamin E, magnesium, and varying amounts of fiber, potassium, and calcium.

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Grains

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.

Oat flour provides complex carbohydrates, fiber including beta-glucan, manganese, phosphorus, magnesium, iron, and small amounts of protein and B vitamins.

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Grains

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.

These flours provide complex carbohydrates, fiber, some plant protein, and minerals such as iron, magnesium, manganese, and selenium, with oat flour notably supplying beta-glucan soluble fiber.

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Grains

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.

Oats provide complex carbohydrates, beta-glucan soluble fiber, manganese, phosphorus, magnesium, iron, zinc, and B vitamins.

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Grains

Of Kidney Beans, No Salt Added, Drained And Rinsed

Kidney beans are mature legumes with a firm texture and mild flavor; this product is drained and rinsed with no salt added, which lowers sodium compared with canned beans packed in brine. They are commonly used in chili, soups, salads, and rice dishes.

Kidney beans provide fiber, plant protein, folate, iron, magnesium, potassium, and other B vitamins.

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Grains

Of Low-Sodium Chickpeas, Drained And Rinsed

Low-sodium chickpeas that have been drained and rinsed are cooked legumes with a mild, nutty flavor and firm texture. They are commonly used in salads, soups, stews, and spreads like hummus.

Chickpeas provide fiber, plant protein, folate, iron, magnesium, potassium, and manganese, with rinsing helping reduce sodium in canned varieties.

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Grains

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.

It provides complex carbohydrates, fiber, B vitamins, iron, magnesium, and small amounts of protein, with sprouted varieties often offering slightly higher protein and mineral availability.

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Grains

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.

Whole-grain bread typically provides complex carbohydrates, fiber, B vitamins, iron, magnesium, and small amounts of protein.

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Oils

Olive Oil

Olive oil is a fat extracted from olives, commonly used in cooking and dressings. Extra-virgin varieties are minimally processed and retain more natural phenolic compounds than refined olive oils.

Olive oil is primarily a source of monounsaturated fat, especially oleic acid, and also provides vitamin E and vitamin K with small amounts of antioxidant polyphenols.
Spices

Olive Oil (For Cooking)

Olive oil is a cooking oil pressed from olives and commonly used for sautéing, roasting, and dressings. It is primarily a source of monounsaturated fat and is a staple of Mediterranean-style eating patterns.

Olive oil provides mostly monounsaturated fat, along with vitamin E, vitamin K, and small amounts of antioxidant polyphenols, especially in extra-virgin forms.
Spices

Olive Oil (For Greasing)

Olive oil is a fat extracted from olives and commonly used for cooking, finishing, or greasing pans. It is primarily a source of unsaturated fat, especially monounsaturated fat.

Olive oil is rich in monounsaturated fat (oleic acid) and provides vitamin E and vitamin K, with small amounts of polyphenol antioxidants, especially in extra-virgin forms.

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Other

Omega-3S & Fiber From Chia Seeds Promote Satiety And Reduce Inflammation

Chia seeds are tiny edible seeds valued for their high fiber and plant omega-3 content. They absorb liquid and form a gel-like texture, which can help promote fullness.

Chia seeds provide fiber, alpha-linolenic acid (ALA) omega-3 fats, plant protein, calcium, magnesium, phosphorus, and manganese.

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Sweeteners

Optional 1 Tsp Pure Maple Syrup

Pure maple syrup is a natural sweetener made by concentrating the sap of maple trees. It is primarily a source of sugars and used in small amounts for flavoring and sweetening.

Maple syrup provides mostly carbohydrates as natural sugars, with small amounts of manganese, riboflavin, zinc, and other trace minerals.

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Other

Optional Drizzle Of Maple Syrup

Maple syrup is a sweetener made by concentrating the sap of maple trees. It is primarily used in small amounts for flavor and sweetness.

Maple syrup is mostly carbohydrate in the form of sugars and contains small amounts of manganese, riboflavin, zinc, and calcium.

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Condiments

Optional Toppings Shredded Lettuce And/Or Pico De Gallo

A simple fresh topping combination of shredded lettuce and/or pico de gallo, commonly used as a condiment-like garnish. It adds moisture, crunch, and light vegetable content with minimal calories.

Shredded lettuce provides small amounts of fiber, folate, and vitamin K, while pico de gallo contributes vitamin C, potassium, and antioxidants such as lycopene from tomatoes.

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Protein

Packages Of Abbott’S Plant-Based Chicken

Abbott’s plant-based chicken is a meat alternative made from plant proteins and formulated to mimic the texture and culinary use of chicken. It is generally used as a prepared protein ingredient in meals such as stir-fries, sandwiches, and salads.

It typically provides protein and may contain iron and some B vitamins, but exact nutrient levels vary by product formulation.

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Dairy

Paneer

Paneer is a fresh, non-aged Indian cheese made by curdling milk with an acid such as lemon juice or vinegar. It has a mild flavor, firm texture, and is commonly used in savory dishes.

Paneer provides protein, calcium, phosphorus, vitamin B12, riboflavin, and varying amounts of fat depending on how it is made.

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Produce

Pattypan Squash

Pattypan squash is a tender summer squash with a mild, slightly sweet flavor and edible skin. It is commonly roasted, sautéed, grilled, or stuffed and is categorized as produce, more specifically a vegetable.

Pattypan squash provides vitamin C, vitamin A carotenoids, folate, potassium, magnesium, and small amounts of fiber.

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Nuts

Peanut

Peanut is an edible legume commonly eaten roasted, boiled, or as peanut butter, though it is often grouped with nuts because of its similar culinary use and nutrient profile. It is energy-dense and provides plant protein, unsaturated fats, and fiber.

Peanuts provide protein, monounsaturated and polyunsaturated fats, fiber, vitamin E, niacin, folate, magnesium, phosphorus, and manganese.

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Nuts

Peanut Butter

Peanut butter is a spread made from ground peanuts, often with added salt, oil, or sweeteners depending on the product. It is energy-dense and commonly used as a source of plant-based protein and healthy fats.

Peanut butter provides protein, monounsaturated and polyunsaturated fats, vitamin E, niacin, magnesium, phosphorus, and some fiber.

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Nuts

Peanut Butter Spreadable Fruit Or Slightly Mashed Berries

Peanut butter is a spread made primarily from ground peanuts, often with added salt, oil, or sweeteners depending on the product. It is energy-dense and commonly used as a protein- and fat-rich spread or ingredient.

Peanut butter provides monounsaturated and polyunsaturated fats, protein, vitamin E, niacin, magnesium, and some fiber.

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Grains

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.

Pearl barley provides carbohydrates, fiber including beta-glucans, manganese, selenium, phosphorus, magnesium, and small amounts of plant protein and B vitamins.

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Grains

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.

Pearled farro provides complex carbohydrates, fiber, plant protein, and notable amounts of iron, magnesium, zinc, and B vitamins such as niacin.

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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
Produce

Persian Cucumber

Persian cucumber is a small, thin-skinned cucumber with a crisp texture and mild flavor, commonly eaten raw in salads, snacks, and pickles. It is a hydrating, low-calorie vegetable.

Persian cucumber provides water, vitamin K, small amounts of vitamin C and potassium, and modest fiber, especially when eaten with the peel.

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Legumes

Pinto Bean

Pinto bean is a common edible legume with a creamy texture and earthy flavor, widely used in soups, stews, and refried bean dishes. It is a nutrient-dense plant food rich in fiber and plant protein.

Pinto beans provide dietary fiber, plant protein, folate, iron, magnesium, potassium, phosphorus, and manganese.

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Nuts

Pistachio Nut

Pistachio nuts are edible tree seeds with a mildly sweet flavor and crisp texture. They are commonly eaten roasted or raw and provide nutrient-dense unsaturated fats, protein, and fiber.

Pistachios provide healthy monounsaturated and polyunsaturated fats, protein, fiber, vitamin B6, thiamin, copper, phosphorus, manganese, and potassium.

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Nuts

Pistachios

Pistachios are one of the healthiest nuts available due to their high content of protein, calcium, iron, copper, oleic acids, and antioxidants such as vitamins A and E.

Vitamin A, Vitamin E, Calcium, Iron, Copper, Protein, Antioxidants
Seeds

Place Walnut Halves Alongside Or On Top Of The Segments.

Walnut halves are the edible kernels of walnuts, commonly eaten raw or used as a topping in sweet and savory dishes. They are nutrient-dense tree nuts with a rich, slightly bitter flavor.

Walnuts provide healthy polyunsaturated fats, including alpha-linolenic acid (ALA), along with fiber, manganese, copper, magnesium, and vitamin E compounds.

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Dairy

Plain Nonfat Greek Yogurt

Plain nonfat Greek yogurt is a strained cultured dairy product with a thick texture and tangy flavor. It is high in protein and typically lower in lactose than regular yogurt.

It provides protein, calcium, phosphorus, vitamin B12, riboflavin, potassium, and live bacterial cultures when labeled with active cultures.

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Other

Plant Protein

Plant protein is a broad category of protein ingredients derived from plants such as peas, soy, rice, hemp, or blends, often used in powders and fortified foods. It provides protein without animal sources, but nutrition varies widely by source and processing.

Plant protein products typically provide concentrated protein and may also contain iron, fiber, and varying amounts of potassium, magnesium, and B vitamins depending on the source.

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Other

Plant-Based Protein

Plant-based protein is a broad category of protein-rich products made from plant sources such as peas, soy, rice, hemp, or blended legumes and grains. It is commonly used as a meat alternative or protein supplement.

Depending on the source, plant-based protein may provide substantial protein along with iron, magnesium, potassium, and sometimes fiber, while some products are fortified with vitamins and minerals such as B12.

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Other

Popcorn

Popcorn is a whole-grain snack made by heating dried corn kernels until they expand and puff. Its nutrition varies depending on added oil, butter, salt, or sugar.

Air-popped popcorn provides fiber, complex carbohydrates, and small amounts of B vitamins, magnesium, phosphorus, manganese, and antioxidant polyphenols.

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Produce

Portobello Mushroom

Portobello mushroom is a mature form of Agaricus bisporus with a dense, meaty texture and savory flavor. It is commonly used as a vegetable-like ingredient in roasted, grilled, or sautéed dishes.

Portobello mushrooms provide B vitamins including riboflavin, niacin, and pantothenic acid, along with selenium, copper, potassium, and small amounts of fiber.

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Produce

Portobello Mushroom Cap

Portobello mushroom caps are the mature caps of Agaricus bisporus, valued for their meaty texture and savory flavor. They are commonly grilled, roasted, stuffed, or sliced into cooked dishes.

Portobello mushroom caps provide B vitamins such as riboflavin, niacin, and pantothenic acid, along with selenium, copper, potassium, and small amounts of fiber.

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Condiments

Powdered Or Finely Granulated Pure Cane Sugar

Pure cane sugar is a refined sweetener made from sugarcane and composed primarily of sucrose. It is commonly used to sweeten foods and beverages and to provide texture in cooking and baking.

It provides carbohydrate as sucrose but contains negligible fiber, protein, fat, vitamins, and minerals.

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Condiments

Powdered Sugar

Powdered sugar is finely ground refined sugar, usually made from sucrose and often blended with a small amount of anti-caking starch. It is primarily used as a sweetener in baking, frostings, and desserts.

Powdered sugar provides mostly rapidly absorbed carbohydrates with negligible amounts of vitamins, minerals, fiber, protein, and fat.

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Grains

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.

It typically provides complex carbohydrates, dietary fiber, B vitamins, iron, magnesium, and manganese, though sodium content can vary by brand.

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Other

Protein From Plant-Based Powder Aids In Repair And Growth

Plant-based protein powder is a concentrated protein supplement typically made from peas, soy, rice, hemp, or blended plant sources. It is commonly used to help increase protein intake for muscle repair, growth, and general nutrition support.

It typically provides substantial protein and may also contain iron, branched-chain amino acids, fiber, and varying amounts of calcium or other fortified vitamins and minerals depending on the product.

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Condiments

Purchased Guacamole

Purchased guacamole is a prepared avocado-based dip or spread, often made with lime juice, salt, onions, tomatoes, and seasonings. It provides mostly unsaturated fat and can vary widely in sodium and additives depending on the brand.

Guacamole is notable for monounsaturated fat, fiber, potassium, folate, vitamin E, and small amounts of vitamin C and vitamin K.

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Produce

Purple Eggplant

Purple eggplant is a non-starchy vegetable in the nightshade family with a mild flavor and spongy texture that softens when cooked. It is commonly roasted, grilled, sautéed, or baked.

Eggplant provides fiber, manganese, potassium, folate, and small amounts of vitamin C and vitamin K, along with antioxidant compounds such as nasunin in the purple skin.

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Grains

Quick Oat

Quick oats are rolled oats that have been cut and steamed longer so they cook faster than old-fashioned oats. They are a whole-grain cereal ingredient commonly used in porridge, baking, and smoothies.

Quick oats provide complex carbohydrates, beta-glucan soluble fiber, manganese, phosphorus, magnesium, iron, and small amounts of plant protein and B vitamins.

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Grains

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.

Oats provide beta-glucan fiber, manganese, phosphorus, magnesium, iron, zinc, and B vitamins.

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Other

Quick-Cooking Oats, Uncooked

Quick-cooking oats are oat groats that have been cut, steamed, and rolled thinner so they cook faster. Uncooked, they are a whole-grain ingredient commonly used in hot cereal, baking, and smoothies.

They provide complex carbohydrates, soluble fiber including beta-glucan, manganese, phosphorus, magnesium, iron, zinc, and small amounts of plant protein.

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Other

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.

They mainly provide refined carbohydrates, with small amounts of protein and varying fat depending on preparation, but are typically low in fiber and many micronutrients unless fortified.

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Grains

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.

Quinoa provides complex carbohydrates, fiber, protein, and notable amounts of magnesium, manganese, phosphorus, folate, and iron.

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Other

Rapeseed Oil

Rapeseed oil is a vegetable oil pressed from the seeds of the rapeseed plant; food-grade low-erucic-acid varieties are commonly sold as canola oil. It is widely used for cooking because of its mild flavor and relatively high smoke point.

Rapeseed oil is rich in monounsaturated fat, provides polyunsaturated fats including alpha-linolenic acid (ALA) and linoleic acid, and contains vitamin E and vitamin K.

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Other

Raw Sugar Or Preferred Sweetener

Raw sugar is a minimally refined caloric sweetener made primarily of sucrose from sugar cane or sugar beets. It provides sweetness and energy but offers little nutritional value compared with whole foods.

Raw sugar is composed mostly of sucrose and contains only trace amounts of minerals, with negligible fiber, protein, and vitamins.

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Grains

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.

Whole wheat pizza dough provides carbohydrates, fiber, B vitamins, iron, magnesium, manganese, and small amounts of protein.

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Legumes

Recipe Tofu Ricotta

Tofu ricotta is a plant-based ricotta substitute typically made by crumbling tofu and seasoning it to mimic soft cheese. It is commonly used in lasagna, stuffed pasta, dips, and other dairy-free recipes.

It typically provides protein, iron, calcium when calcium-set tofu is used, and varying amounts of fat and sodium depending on the recipe.

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Fruits

Red Apples, Such As Braeburn, Empire, Or Fuji (Chopped, Skin On)

Red apples such as Braeburn, Empire, and Fuji are sweet, crisp fruits commonly eaten raw with the skin on. Chopped apples provide natural carbohydrates, water, and fiber, especially when the peel is included.

Apples provide fiber, vitamin C, potassium, and antioxidant polyphenols such as quercetin and catechins.

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Legumes

Red Beans Or Kidney Bean

Red beans, including kidney beans, are edible legumes commonly eaten cooked in soups, stews, rice dishes, and chili. They are valued for their protein, fiber, and mineral content.

Red/kidney beans provide complex carbohydrates, protein, dietary fiber, folate, iron, magnesium, potassium, phosphorus, and polyphenol antioxidants.

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Legumes

Red Kidney Bean

Red kidney beans are firm, dark red legumes commonly used in chili, stews, rice dishes, and salads. When properly cooked, they are a nutrient-dense source of plant protein, fiber, and minerals.

Red kidney beans provide protein, complex carbohydrates, dietary fiber, folate, iron, magnesium, potassium, phosphorus, and polyphenol antioxidants.

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Grains

Red Kidney Beans, Low-Sodium, Drained And Rinsed

Red kidney beans are firm, dark red legumes commonly eaten canned or cooked in soups, chili, salads, and rice dishes. Low-sodium beans that are drained and rinsed provide plant protein and fiber with less added sodium than standard canned versions.

They provide fiber, plant protein, folate, iron, potassium, magnesium, and manganese, along with complex carbohydrates.

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Legumes

Red Or Brown Lentil

Red and brown lentils are edible pulses in the legume family, commonly used in soups, stews, curries, and purees. They are nutrient-dense, affordable, and provide plant-based protein and fiber.

Lentils are notable for protein, dietary fiber, folate, iron, potassium, magnesium, and polyphenol antioxidants.

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Legumes

Red Or Pinto Bean

Red and pinto beans are common legumes with a mild, earthy flavor and a dense, starchy texture when cooked. They are widely used as affordable sources of plant protein and fiber in soups, stews, chilis, and side dishes.

Red and pinto beans provide fiber, plant protein, folate, iron, magnesium, potassium, and complex carbohydrates.

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Grains

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.

Quinoa provides complex carbohydrates, fiber, protein, iron, magnesium, manganese, phosphorus, folate, and small amounts of zinc and potassium.

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Grains

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.

Red quinoa provides complex carbohydrates, plant protein, fiber, iron, magnesium, phosphorus, manganese, folate, and small amounts of potassium and zinc.

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Other

Refried Beans (One 15 Oz Can)

Refried beans are cooked and mashed beans, commonly pinto or black beans, often prepared with oil or fat and seasonings. Canned refried beans are a convenient source of plant protein and fiber, though sodium content can vary widely.

Refried beans provide fiber, protein, folate, iron, magnesium, potassium, and other B vitamins.

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Legumes

Refrigerated Steamed Lentil

Refrigerated steamed lentils are cooked lentils sold chilled and ready to eat or reheat. They are legumes with a mild, earthy flavor and a dense, satisfying texture.

Lentils provide protein, dietary fiber, folate, iron, potassium, magnesium, and polyphenol compounds.

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Grains

Ribs From 1 Bunch Kale

Kale ribs are the firm stems from kale leaves. They are edible and provide fiber and micronutrients, though they are tougher than the leafy parts and are usually cooked.

Kale ribs provide fiber along with vitamin K, vitamin C, vitamin A precursors, and smaller amounts of folate, calcium, and potassium.

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Vegetables

Ribs Of Celery, Diced

Diced celery ribs are the crisp inner and outer stalk portions of celery, commonly used raw or cooked in soups, salads, and savory dishes. They are very low in calories and provide water, fiber, and small amounts of vitamins and minerals.

Celery provides vitamin K, small amounts of folate and potassium, and antioxidant compounds such as flavonoids.

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Grains

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.

Rice provides carbohydrate with small amounts of B vitamins and minerals, while potatoes provide carbohydrate, potassium, vitamin C, and vitamin B6; nutrient content varies by variety and preparation.

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Grains

Riced Butternut Squash

Riced butternut squash is butternut squash cut into rice-sized pieces, commonly used as a lower-carbohydrate alternative to grains or rice. It has a mildly sweet flavor and soft texture when cooked.

It provides vitamin A precursors (beta-carotene), vitamin C, potassium, and fiber, with relatively low calories compared with cooked grains.

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Grains

Riced Cauliflower

Riced cauliflower is cauliflower that has been finely chopped into rice-sized pieces and used as a low-carbohydrate substitute for grains. It is a non-starchy vegetable with a mild flavor and versatile culinary use.

It provides vitamin C, vitamin K, folate, fiber, and small amounts of potassium and other phytonutrients such as glucosinolates.

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Other

Roasted Brussels Sprout

Roasted Brussels sprouts are a cooked cruciferous vegetable with a firm texture and slightly sweet, nutty flavor. Roasting concentrates their flavor while retaining much of their fiber and micronutrient content.

Brussels sprouts provide fiber, vitamin C, vitamin K, folate, manganese, and smaller amounts of potassium and vitamin A.

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Other

Roasted Mixed Vegetable

Roasted mixed vegetables are a cooked dish made from assorted vegetables, often including combinations such as carrots, broccoli, cauliflower, peppers, zucchini, onions, or squash. Nutrition varies by the mix and added oil, but they generally provide fiber, vitamins, minerals, and plant antioxidants.

Typically provides dietary fiber, vitamin C, vitamin A precursors such as beta-carotene, potassium, folate, and varying amounts of vitamin K depending on the vegetables used.

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Nuts

Roasted Peanut

Roasted peanuts are edible legumes commonly eaten as a snack or used as an ingredient. They have a rich, nutty flavor and are dense in energy, protein, and unsaturated fats.

Roasted peanuts provide protein, monounsaturated and polyunsaturated fats, fiber, vitamin E, niacin, folate, magnesium, phosphorus, and manganese.

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Grains

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.

Rolled oats provide beta-glucan fiber, complex carbohydrates, manganese, phosphorus, magnesium, iron, zinc, and B vitamins.
Produce

Romaine And Radicchio

Romaine and radicchio are leafy salad vegetables commonly eaten raw in mixed greens. Romaine is crisp and mild, while radicchio is firmer with a slightly bitter flavor.

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

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Vegetables

Romaine Lettuce

Romaine Lettuce is a fantastic leafy green that contains all 8 of the essential amino acids.

Vitamin C, Vitamin E, Vitamin K, Calcium, Iron, Silicon, Amino acids, Omega-3 fatty acids, Beta-carotene, Folate
Produce

Romaine Lettuce Leave

Romaine lettuce is a crisp leafy green commonly eaten raw in salads and sandwiches. It is low in calories and provides vitamins, minerals, and water.

Romaine lettuce provides vitamin A, vitamin K, folate, vitamin C, and small amounts of potassium and fiber.

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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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Produce

Salad Greens

Salad greens are a mix of leafy vegetables commonly eaten raw in salads, such as lettuce, spinach, arugula, and mixed spring greens. They are low in calories and generally rich in water, fiber, and micronutrients.

Salad greens commonly provide vitamin K, folate, vitamin A carotenoids, vitamin C, and varying amounts of potassium and magnesium.

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Produce

Scotch Bonnet Or Habanero Chile

Scotch bonnet and habanero are very hot varieties of Capsicum chinense commonly used fresh or cooked to add intense heat and fruity flavor to dishes. Botanically they are chile peppers and fit the produce category as vegetables in culinary use.

They are especially high in vitamin C and also provide vitamin A carotenoids, small amounts of vitamin B6, potassium, and antioxidant plant compounds including capsaicinoids.

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Protein

Serve Veggies With Hummus For Dipping.

A snack or appetizer pairing of raw vegetables with hummus, a chickpea-based dip. It provides fiber and plant-based nutrients, though it is a mixed dish rather than a single whole food.

Typically provides fiber, folate, potassium, vitamin A and vitamin C from the vegetables, plus plant protein and unsaturated fats from hummus.

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Legumes

Shelled Edamame (Fresh Or Frozen)

Shelled edamame are immature green soybeans, typically sold fresh or frozen and eaten cooked. They are a nutrient-dense legume with a mild, slightly sweet flavor.

Edamame provides protein, fiber, folate, vitamin K, iron, magnesium, potassium, and manganese.

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Produce

Shelled English Peas

Shelled English peas are the round edible seeds of the garden pea, commonly eaten fresh or cooked. They are a starchy green vegetable with a mildly sweet flavor.

English peas provide fiber, plant protein, folate, vitamin C, vitamin K, manganese, and smaller amounts of iron and potassium.

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Nuts

Shelled Roasted Pistachios

Shelled roasted pistachios are edible tree nuts with a naturally green kernel and a rich, slightly sweet flavor. Roasting reduces moisture and intensifies flavor while preserving most of their healthy fats, protein, and minerals.

Pistachios provide protein, fiber, monounsaturated and polyunsaturated fats, vitamin B6, copper, potassium, phosphorus, and manganese.

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Grains

Short Grain Brown Rice

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 is commonly used as a staple carbohydrate in savory dishes, bowls, and side dishes.

It provides complex carbohydrates, fiber, manganese, magnesium, selenium, and small amounts of B vitamins and plant protein.

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Other

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.

It typically provides carbohydrates, fiber, plant protein, B vitamins, iron, and minerals such as magnesium and phosphorus.

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Spices

Sliced Carrots, Cucumbers, And Bell Pepper

A fresh raw vegetable mix of sliced carrots, cucumbers, and bell peppers, commonly served as a snack or side. It provides a hydrating, low-calorie combination of crunchy vegetables.

This mix provides vitamin A from carrots, vitamin C from bell peppers, plus fiber, potassium, and various carotenoids and polyphenols.

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Produce

Sliced Fresh Cremini Or Button Mushroom

Cremini and button mushrooms are edible fungi commonly used as a versatile vegetable in cooking. They have a mild, savory flavor and a firm texture when fresh.

They provide B vitamins such as riboflavin and niacin, selenium, copper, potassium, and small amounts of fiber and protein.
Produce

Slivered Green Cabbage

Slivered green cabbage is thinly sliced green cabbage, a cruciferous vegetable commonly eaten raw or cooked. It has a mild, slightly peppery flavor and is often used in slaws, salads, and stir-fries.

Green cabbage provides vitamin C, vitamin K, folate, fiber, and small amounts of potassium and vitamin B6.

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Grains

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.

Small flatbread typically provides carbohydrates, small amounts of protein, and varying amounts of fiber, iron, and B vitamins depending on the flour and whether it is enriched or whole grain.

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Other

Snow Pea Pod

Snow pea pods are the flat, edible pods of a garden pea variety, commonly eaten raw or lightly cooked. They have a crisp texture and mildly sweet flavor.

Snow pea pods provide vitamin C, vitamin K, folate, fiber, and smaller amounts of vitamin A, potassium, and manganese.

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PlantBased

Soy Parmesan Or Parma Vegan Parmesan

A plant-based parmesan-style topping typically made from soy and often blended with seasonings, salt, and sometimes nutritional yeast or oils to mimic the flavor of aged parmesan cheese. It is generally used as a savory condiment rather than a primary protein food.

Soy-based vegan parmesan can provide protein and varying amounts of calcium, iron, and sodium, with nutrient levels depending heavily on the brand and fortification.

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Seeds

Spaghetti Squash, Halved With The Seeds Removed

Spaghetti squash is a winter squash with mild, slightly sweet flesh that separates into spaghetti-like strands when cooked. The halved, seed-removed form is the edible squash flesh, not a seed food.

Spaghetti squash provides fiber, vitamin C, vitamin B6, manganese, and small amounts of potassium and beta-carotene.

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Legumes

Split Pea

Split peas are dried, peeled peas that cook into a soft texture and are commonly used in soups and stews. They are a nutrient-dense plant food rich in fiber and protein.

Split peas provide fiber, plant protein, folate, iron, potassium, magnesium, and B vitamins.

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Dairy

Spread Almond Butter Evenly Over The Rice Cake.

Almond butter is a spread made from ground almonds. It is clearly not a dairy food; it belongs with nuts and seeds.

Almond butter provides mostly monounsaturated fat along with vitamin E, magnesium, manganese, copper, fiber, and some plant protein.

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Other

Squash

Squash is a broad group of gourds that includes summer varieties like zucchini and winter varieties like butternut and acorn. It is commonly eaten cooked and provides fiber, water, and a range of vitamins depending on the type.

Squash provides fiber, vitamin C, potassium, and carotenoids such as beta-carotene, with winter squash generally offering more vitamin A than summer squash.

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Grains

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.

Whole grain crackers or bread typically provide complex carbohydrates, fiber, B vitamins, iron, magnesium, and small amounts of protein.

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Grains

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.

Steel-cut oats provide complex carbohydrates, beta-glucan soluble fiber, manganese, phosphorus, magnesium, iron, and small amounts of protein and B vitamins.
Condiments

Store-Bought Oil-Free Hummus

Store-bought oil-free hummus is a chickpea-based spread typically made with tahini, lemon juice, garlic, and seasonings, without added oil. It is commonly used as a dip, spread, or condiment.

It typically provides fiber, plant protein, folate, iron, manganese, and, when made with tahini, calcium and unsaturated fats.

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Other

Sugar

Sugar is a refined sweetener, typically sucrose, used to add sweetness and texture to foods and beverages. It provides quick energy but little to no essential nutrients.

Sugar is almost entirely carbohydrate in the form of simple sugars and contains negligible fiber, protein, vitamins, and minerals.

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Sweeteners

Sugar Snap Pea

Sugar snap peas are an edible-pod pea vegetable with a sweet, crisp texture often eaten raw or lightly cooked. They are clearly a vegetable, so a "Sweeteners" classification would be incorrect.

Sugar snap peas provide fiber, vitamin C, vitamin K, folate, and small amounts of potassium, iron, and plant protein.

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Fruit

Sweet Apple

Sweet apple is the edible fruit of the apple tree, commonly eaten fresh or used in cooking. It is a naturally sweet fruit that provides fiber, water, and a range of plant compounds.

Sweet apples provide dietary fiber, especially pectin, along with vitamin C, potassium, and polyphenol antioxidants.

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Fruit

Sweetened Dried Cranberrie

Sweetened dried cranberries are cranberries that have been dehydrated and typically infused or coated with added sugar to balance their natural tartness. They are commonly used in snacks, salads, baked goods, and grain dishes.

They provide carbohydrates, including added sugars, along with fiber and small amounts of vitamin E, vitamin K, manganese, and polyphenol antioxidants.

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Seeds

Sweetened Flaked Coconut

Sweetened flaked coconut is shredded dried coconut meat with added sugar, commonly used in baking and desserts. It provides coconut fat and fiber but is also a concentrated source of added sugars and calories.

It typically provides dietary fiber, saturated fat, manganese, copper, selenium, and small amounts of iron, along with significant added sugar.

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Other

Sweetener*

A generic sweetener refers to a substance used to add sweetness to foods or drinks, which may include caloric sugars or non-nutritive sweeteners. Because the specific ingredient is unclear, nutrition and health effects vary widely by type.

Nutritional content depends entirely on the specific sweetener, ranging from simple carbohydrates in sugar-based sweeteners to negligible calories and nutrients in high-intensity sweeteners.

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Proteins

Tempeh

Crumbled tempeh is tempeh that has been broken into small pieces for use as a plant-based protein ingredient. It is a fermented soy food with a firm texture and savory, nutty flavor.

Tempeh provides protein, fiber, iron, magnesium, phosphorus, manganese, and B vitamins, with calcium and potassium in smaller amounts.
Grains

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.

Zucchini noodles provide vitamin C, vitamin B6, folate, potassium, and small amounts of carotenoids such as lutein and zeaxanthin.

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Grains

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.

Chickpea flour provides protein, dietary fiber, folate, iron, magnesium, phosphorus, potassium, and manganese.

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Other

To 16-Oz. Package Frozen Stir-Fry Vegetables

A frozen stir-fry vegetable mix typically contains a variety of pre-cut vegetables such as broccoli, carrots, snap peas, peppers, or similar produce for quick cooking. It offers a convenient way to add multiple vegetables to meals.

Typically provides dietary fiber, vitamin C, vitamin A, folate, potassium, and a range of phytonutrients, though amounts vary by vegetable blend.

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Dairy

To Assemble, Gently Warm The Pita Wraps, Then Fill Each With Greens, Cucumber, Tomato, Onion, And Three Falafel Patties. Top With A Drizzle Of The Yogurt-Tahini Sauce And Sprinkle With Feta If You Like.

A composed pita wrap meal with falafel, vegetables, yogurt-tahini sauce, and optional feta. It is a mixed prepared dish rather than a single whole food ingredient.

Provides carbohydrates from pita, plant protein and fiber from falafel, vitamins and water-rich produce from the vegetables, and calcium and fat from the yogurt-tahini sauce and optional feta.

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Produce

To Ten 2½-Inch-Diameter Fresh Baby Portobello Or Cremini Mushroom

Baby portobello, also called cremini, is a young brown variety of Agaricus bisporus mushroom with a firm texture and mild earthy flavor. It is commonly used as a vegetable in soups, sautés, roasts, and mixed dishes.

Cremini mushrooms provide B vitamins such as riboflavin, niacin, and pantothenic acid, along with selenium, copper, potassium, and small amounts of fiber and protein.

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Other

Top With Pepitas.

Pepitas are hulled pumpkin seeds commonly used as a crunchy topping for salads, bowls, soups, and baked dishes. They are nutrient-dense seeds with a mild, nutty flavor.

Pepitas provide magnesium, zinc, iron, copper, manganese, protein, fiber, and heart-healthy unsaturated fats.

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Produce

Torn Frisee Or Napa Cabbage

Frisée and napa cabbage are leafy produce items in the chicory and cabbage families, respectively. Both are low-calorie vegetables commonly eaten raw or lightly cooked and provide fiber and a range of vitamins.

They provide vitamin K, vitamin C, folate, and small amounts of potassium and other antioxidant compounds.

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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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Grains

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.

Quinoa provides complex carbohydrates, plant protein, fiber, magnesium, manganese, phosphorus, iron, folate, and small amounts of potassium and zinc.

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Produce

Trumpet Mushroom

Trumpet mushroom is an edible mushroom with a firm, meaty texture and mild savory flavor. It is commonly used in sautés, roasting, grilling, and other cooked dishes.

Trumpet mushrooms provide fiber, ergothioneine and other antioxidant compounds, B vitamins such as niacin and riboflavin, potassium, copper, and small amounts of protein.

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Condiments

Turbinado Sugar Or Pure Cane Sugar

Turbinado sugar and pure cane sugar are caloric sweeteners made from sugarcane, with turbinado being less refined and retaining a small amount of molasses. They are used primarily to add sweetness and provide energy, but they are not a significant source of essential nutrients.

Mostly sucrose carbohydrate; turbinado may contain trace amounts of minerals such as calcium, potassium, and iron, but not in nutritionally meaningful amounts.

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Grains

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.

Brown jasmine rice provides carbohydrates, fiber, manganese, magnesium, selenium, and small amounts of B vitamins and plant protein.

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Grains

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.

Pasta provides mostly complex carbohydrates, with modest protein, and enriched varieties may supply iron, folate, thiamin, riboflavin, and niacin.

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Grains

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.

Whole-grain macaroni or quinoa provides carbohydrates, fiber, B vitamins, iron, magnesium, and manganese, with quinoa also contributing more protein than most grains.

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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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Sweeteners

Unrefined Cane Sugar

Unrefined cane sugar is a minimally processed sweetener made from sugarcane juice, retaining some molasses and trace minerals. It is primarily used to add sweetness and flavor in cooking and baking.

Unrefined cane sugar is composed mostly of sucrose and contains only small amounts of minerals such as potassium, calcium, iron, and magnesium.

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Legumes

Unripe Jackfruit

Unripe jackfruit is the immature form of jackfruit, used as a starchy vegetable with a fibrous, meat-like texture in savory dishes. It is relatively low in fat and provides fiber along with several vitamins and minerals.

Unripe jackfruit provides dietary fiber, vitamin C, potassium, and smaller amounts of B vitamins, magnesium, and antioxidants.

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Spices

Unsalted Butter (1 Full Stick + 2 Tablespoons)

Unsalted butter is a dairy fat made by churning cream and removing most of the water and milk solids. It is commonly used in cooking and baking for richness, texture, and flavor.

Butter provides mostly fat, especially saturated fat, along with vitamin A and smaller amounts of vitamin E, vitamin K2, and trace amounts of calcium.

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Spices

Unsalted Pistachio

Unsalted pistachios are edible tree nuts with a mildly sweet, rich flavor and firm texture. They are commonly eaten as a snack or used in savory and sweet dishes.

Pistachios provide protein, fiber, healthy monounsaturated and polyunsaturated fats, vitamin B6, thiamin, copper, phosphorus, potassium, and manganese.

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Spices

Unsalted Roasted Peanut

Unsalted roasted peanuts are edible legumes commonly eaten as a snack or used in cooking. They provide concentrated plant protein and healthy fats with no added sodium.

Peanuts are rich in protein, unsaturated fats, fiber, vitamin E, niacin, folate, magnesium, phosphorus, and manganese.

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Produce

Unseasoned Mexican Or Southwest Corn Blend

A Mexican or Southwest corn blend is typically a mixed frozen or fresh vegetable blend centered on corn and may include peppers, beans, or other vegetables. It is a starchy vegetable mix that can provide fiber and a range of vitamins and minerals depending on the exact ingredients.

Corn-based vegetable blends commonly provide carbohydrates, fiber, folate, potassium, and varying amounts of vitamin C, vitamin A, and magnesium depending on included vegetables.

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Produce

Unseasoned Shredded Young Jackfruit

Young jackfruit is the immature fruit of the jackfruit tree, commonly used as a savory meat alternative because of its fibrous, shreddable texture. Unseasoned shredded young jackfruit is low in calories and naturally contains some fiber and potassium.

Young jackfruit provides fiber, potassium, vitamin C, and small amounts of B vitamins and magnesium.

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Seeds

Unsweetened Coconut

Unsweetened coconut is the fresh, dried, or shredded flesh of coconut without added sugar. It is energy-dense and provides fat, fiber, and small amounts of minerals.

Unsweetened coconut is rich in saturated fat—especially medium-chain triglycerides—plus dietary fiber, manganese, copper, selenium, and iron.

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Seeds

Unsweetened Coconut Flakes, Lightly Toasted

Unsweetened coconut flakes are dried shreds of coconut meat; lightly toasted flakes have a nuttier flavor and slightly lower moisture. They are commonly used as a topping, baking ingredient, or snack component.

Unsweetened coconut flakes provide dietary fiber, saturated fat including medium-chain triglycerides, and notable amounts of manganese, copper, selenium, and iron.

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Fruit

Unsweetened Dried Mango

Unsweetened dried mango is mango fruit that has been dehydrated, resulting in a chewy, naturally sweet snack with concentrated flavor and nutrients. It is generally more calorie- and sugar-dense per serving than fresh mango because the water has been removed.

Unsweetened dried mango provides carbohydrates, dietary fiber, vitamin A carotenoids, some vitamin C, and smaller amounts of potassium and copper.

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Seeds

Unsweetened Toasted Coconut Flake

Unsweetened toasted coconut flakes are dried pieces of coconut meat that have been toasted for flavor and crunch. They are rich in fat and fiber and are commonly used in baking, toppings, and snack mixes.

Unsweetened toasted coconut flakes provide dietary fiber, saturated fat rich in medium-chain triglycerides, manganese, copper, selenium, and small amounts of iron and potassium.

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Legumes

Vanilla Bean Frosting

A sweet frosting typically made from sugar, fat, and vanilla flavoring, used as a dessert topping or filling. It is a processed confection rather than a legume, so the imported category is clearly wrong.

Vanilla bean frosting is typically high in added sugars and fat, with small amounts of sodium and minimal protein, fiber, vitamins, or minerals.

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Protein

Vanilla Protein Powder

Vanilla protein powder is a concentrated protein supplement, typically made from whey, casein, soy, pea, or blended protein sources and flavored with vanilla. It is commonly used to increase protein intake for convenience, recovery, or meal supplementation.

It is typically rich in protein and may also provide calcium, branched-chain amino acids, and varying amounts of carbohydrate, fat, and added sweeteners depending on the product.

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Other

Vegan Butter

Vegan butter is a plant-based butter substitute typically made from vegetable oils, water, and emulsifiers, and sometimes includes cultured or flavoring ingredients. It is used similarly to dairy butter for spreading, cooking, and baking.

Vegan butter is primarily a source of fat, usually rich in unsaturated fats depending on the oils used, but it may also contain significant saturated fat and sodium and generally provides few vitamins or minerals unless fortified.

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Produce

Vegetable

A vegetable is a broad culinary category for edible plant parts such as leaves, stems, roots, flowers, and pods. Nutritional value varies widely by type, but vegetables are generally nutrient-dense foods commonly included in healthy dietary patterns.

Vegetables commonly provide fiber, vitamin C, folate, potassium, carotenoids, and a range of antioxidant phytochemicals, depending on the specific vegetable.
Produce

Vegetable Medley

A vegetable medley is a mixed dish or blend of assorted vegetables, typically used as a side or ingredient. Its nutrition varies by the vegetables included and how it is prepared.

Vegetable medleys commonly provide fiber, vitamin C, vitamin A precursors, folate, potassium, and a range of antioxidant compounds, depending on the mix.

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Other

Vegetable Oil

Vegetable oil is a broad term for refined oils extracted from plant sources such as soybean, corn, sunflower, canola, or safflower. It is commonly used for cooking and baking and is primarily a source of dietary fat.

Vegetable oil provides mostly fat, especially unsaturated fatty acids, and may contain vitamin E depending on the source oil and level of refining.

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Other

Vegetable Oil (Or Cooking Oil Of Choice)

Vegetable oil is a broad term for refined oils extracted from plant sources such as soybean, canola, corn, sunflower, or safflower. It is commonly used for sautéing, frying, baking, and food manufacturing.

Vegetable oils primarily provide fat, especially mono- and/or polyunsaturated fatty acids, and some types contain vitamin E and small amounts of vitamin K.

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Protein

Warm Tortillas And Fill With Jackfruit, Roasted Veggies, And Black Beans.

A plant-based tortilla filling or taco-style dish made with jackfruit, roasted vegetables, and black beans. It provides a mix of legumes, vegetables, and starch, with fiber and some protein depending on the tortilla and preparation.

Black beans contribute fiber, folate, iron, magnesium, and protein, while jackfruit and roasted vegetables add vitamin C, potassium, and assorted antioxidants.

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Grains

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.

They are notable for complex carbohydrates, fiber, plant protein, B vitamins such as niacin and folate, and minerals including iron, magnesium, selenium, and manganese.

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Grains

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.

Wheat flour provides carbohydrates and some protein, while whole wheat versions also contribute more fiber, B vitamins, iron, magnesium, and selenium.

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Grains

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.

Wheat gnocchi primarily provides carbohydrates, with modest amounts of protein, small amounts of fiber depending on the flour used, and some B vitamins and iron if enriched wheat flour is used.

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Other

Whipped Tofu Spread

Whipped tofu spread is a creamy spread made by blending tofu, often with seasonings, herbs, or oil for use as a dip or sandwich filling. Its nutrition varies by recipe, but it is typically a plant-based alternative to dairy-based spreads.

Whipped tofu spread typically provides protein, unsaturated fats if oil is added, and minerals such as calcium and iron when made from calcium-set tofu.

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Dairy

Whipping Cream

Whipping cream is the high-fat portion of milk that can be whipped to add volume and richness to foods. It is a dairy ingredient commonly used in desserts, sauces, soups, and coffee.

Whipping cream is high in saturated fat and calories and provides small amounts of vitamin A, vitamin D, vitamin E, vitamin K, and calcium.

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Proteins

White Bean

White beans are mature common beans with a mild flavor and creamy texture. A 1/2-cup drained and rinsed serving provides plant protein, fiber, and complex carbohydrates.

White beans provide fiber, protein, folate, iron, magnesium, potassium, and manganese.
Grains

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.

Whole grains provide complex carbohydrates, dietary fiber, B vitamins, iron, magnesium, selenium, and varying amounts of plant protein.

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Grains

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.

Whole grain bread provides carbohydrates, fiber, B vitamins, iron, magnesium, and selenium, with amounts varying by recipe and fortification.

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Grains

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.

Whole grain burger buns typically provide carbohydrates, dietary fiber, B vitamins, iron, magnesium, and small amounts of protein.

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Grains

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.

Whole grain macaroni provides complex carbohydrates, fiber, B vitamins, iron, magnesium, and small amounts of protein.

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Grains

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.

Whole grain pasta provides complex carbohydrates, fiber, B vitamins such as thiamin and niacin, and minerals including iron, magnesium, and selenium.

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Grains

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.

Whole grain pita bread provides carbohydrates, fiber, B vitamins such as niacin and folate, iron, magnesium, manganese, and selenium.

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Grains

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.

Whole grain tortillas typically provide complex carbohydrates, dietary fiber, B vitamins, iron, magnesium, and small amounts of protein.

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Grains

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.

It is a source of complex carbohydrates, fiber, plant protein, B vitamins, iron, magnesium, selenium, and manganese.

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Grains

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.

It provides complex carbohydrates, fiber, protein, and notable amounts of selenium, manganese, and B vitamins such as niacin and folate.

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Grains

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.

Whole wheat flour provides complex carbohydrates, fiber, plant protein, B vitamins, iron, magnesium, selenium, and manganese.

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Grains

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.

Whole wheat flour tortillas provide carbohydrates, fiber, B vitamins, iron, magnesium, and small amounts of protein.

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Grains

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.

Whole wheat hamburger buns typically provide carbohydrates, fiber, some protein, and small amounts of B vitamins, iron, magnesium, and selenium.

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Grains

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.

Whole wheat macaroni provides complex carbohydrates, dietary fiber, plant protein, B vitamins such as niacin and folate, and minerals including iron, magnesium, manganese, and selenium.

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Grains

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.

Whole wheat orzo provides complex carbohydrates, fiber, plant protein, and notable amounts of manganese, selenium, magnesium, phosphorus, and B vitamins including niacin and folate.

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Grains

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.

Whole wheat panko primarily provides carbohydrates, with some dietary fiber, modest protein, B vitamins, iron, and small amounts of minerals such as magnesium and selenium.

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Grains

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.

Whole wheat pasta provides complex carbohydrates, fiber, B vitamins, iron, magnesium, selenium, and small amounts of protein.

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Grains

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.

It provides complex carbohydrates, fiber, manganese, selenium, magnesium, phosphorus, iron, and several B vitamins such as niacin and thiamin.

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Grains

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.

It provides complex carbohydrates, dietary fiber, plant protein, B vitamins, iron, magnesium, selenium, and manganese.

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Grains

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.

Whole wheat pita bread provides complex carbohydrates, fiber, B vitamins, iron, magnesium, and small amounts of protein.

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Grains

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.

Whole wheat pita typically provides carbohydrates, fiber, B vitamins, iron, magnesium, manganese, and small amounts of protein.

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Grains

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.

Whole wheat spaghetti provides complex carbohydrates, dietary fiber, plant protein, B vitamins, iron, magnesium, selenium, and manganese.

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Other

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.

Whole-grain bagels typically provide carbohydrates, fiber, B vitamins such as niacin and thiamin, iron, magnesium, and selenium.

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Grains

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.

Whole-grain bread typically provides complex carbohydrates, dietary fiber, B vitamins, iron, magnesium, and selenium.

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Other

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.

Whole-grain noodles provide complex carbohydrates, fiber, B vitamins, iron, magnesium, and small amounts of protein.

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Grains

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.

Whole-grain pasta provides complex carbohydrates, fiber, B vitamins, iron, magnesium, and selenium, with moderate protein.

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Grains

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.

Whole-grain pasta provides complex carbohydrates, dietary fiber, B vitamins, iron, magnesium, and small amounts of protein.

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Grains

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.

Whole-grain penne provides complex carbohydrates, dietary fiber, plant protein, B vitamins, iron, magnesium, and selenium.

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Grains

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.

Whole-grain spaghetti provides complex carbohydrates, dietary fiber, B vitamins such as thiamin and niacin, and minerals including iron, magnesium, selenium, and manganese.

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Other

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.

It provides complex carbohydrates, fiber, plant protein, and notable amounts of B vitamins, iron, magnesium, selenium, and manganese.

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Other

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.

Whole-grain toast typically provides complex carbohydrates, fiber, B vitamins such as thiamin and niacin, iron, magnesium, and selenium.

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Grains

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-grain wraps typically provide complex carbohydrates, dietary fiber, B vitamins, iron, magnesium, and selenium, with amounts varying by brand and ingredients.
Grains

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.

Whole-wheat pasta typically provides complex carbohydrates, fiber, B vitamins, iron, magnesium, and selenium, while gluten-free pasta often provides carbohydrates with nutrient levels varying by ingredients and fortification.

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Grains

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.

It provides complex carbohydrates, dietary fiber, plant protein, B vitamins, iron, magnesium, and selenium.

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Other

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.

Whole-wheat pita pocket provides complex carbohydrates, dietary fiber, plant protein, B vitamins such as niacin and folate, and minerals including iron, magnesium, and selenium.

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Other

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.

Whole-grain pitas typically provide complex carbohydrates, dietary fiber, plant protein, iron, magnesium, selenium, and B vitamins such as niacin and folate.

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Grains

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.

They typically provide complex carbohydrates, fiber, B vitamins, iron, magnesium, and small amounts of protein.

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Legumes

Yellow Lentils

Yellow lentils are split, hulled lentils that cook quickly and have a mild, earthy flavor. They are a staple legume used in soups, stews, and dals.

Yellow lentils provide plant protein, dietary fiber, folate, iron, potassium, and other B vitamins.

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Legumes

Yellow Or Brown Lentil

Yellow and brown lentils are edible pulses from the lentil plant, commonly used in soups, stews, curries, and side dishes. They are a staple legume valued for their protein, fiber, and mineral content.

Lentils provide plant protein, complex carbohydrates, dietary fiber, folate, iron, potassium, magnesium, and polyphenol antioxidants.

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Vegetables

Yellow Squash (Sliced)

Yellow squash is a tender summer squash with mild flavor and high water content, commonly eaten cooked or raw in slices. It is a low-calorie vegetable often used in sautés, casseroles, and mixed dishes.

Yellow squash provides vitamin C, vitamin B6, small amounts of folate and potassium, and carotenoids such as lutein and zeaxanthin.

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Produce

Yellow Summer Squash

Yellow summer squash is a tender-skinned summer vegetable with a mild, slightly sweet flavor. It is low in calories and commonly eaten raw or cooked in a variety of dishes.

Yellow summer squash provides vitamin C, vitamin B6, potassium, manganese, and small amounts of folate and carotenoids such as lutein and zeaxanthin.

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Produce

Yellow Summer Squash And/Or Zucchini

Yellow summer squash and zucchini are mild, tender summer squashes commonly eaten cooked or raw. They are low-calorie vegetables with high water content and a versatile texture.

They provide vitamin C, vitamin B6, potassium, folate, and carotenoids such as lutein and zeaxanthin, along with small amounts of fiber.

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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
Produce

Zucchini Into Thin Rounds.

Zucchini is a mild, tender summer squash commonly eaten raw or cooked. Thin rounds are simply sliced zucchini and remain a non-starchy vegetable.

Zucchini provides vitamin C, vitamin B6, potassium, manganese, small amounts of folate, and carotenoids such as lutein and zeaxanthin.

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Vegetables

Zucchini, Grated And Squeezed Dry

Grated zucchini is the shredded flesh of zucchini squash, often squeezed dry to remove excess moisture for cooking or baking. It is a low-calorie, water-rich vegetable ingredient with a mild flavor.

Zucchini provides vitamin C, vitamin B6, folate, potassium, manganese, and small amounts of carotenoids such as lutein and zeaxanthin.

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Spices

Zucchinis Lengthwise, Scoop Out Centers, Brush With Olive Oil, And Place On A Baking Sheet.

Zucchini is a mild summer squash commonly baked, roasted, sautéed, or stuffed. It is low in calories and high in water, making it a versatile vegetable ingredient.

Zucchini provides vitamin C, vitamin B6, potassium, manganese, small amounts of folate, and carotenoid antioxidants such as lutein and zeaxanthin.

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