High Cholesterol

Produce

“Stir-Fry Blend” Vegetable

A stir-fry blend vegetable mix is typically a combination of cut vegetables such as broccoli, carrots, bell peppers, snap peas, and similar produce intended for quick cooking. Its nutrition varies by the exact mix, but it is generally a low-calorie, fiber-rich vegetable product.

Stir-fry vegetable blends commonly provide vitamin C, vitamin A, folate, potassium, and varying amounts of fiber and phytonutrients depending on the vegetables included.

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Other

(15.5 Ounces Each) Low-Sodium Black Beans, Drained And Rinsed

Low-sodium black beans are cooked legumes that have been drained and rinsed to reduce excess sodium. They provide a nutrient-dense source of plant protein, fiber, and complex carbohydrates.

Black beans are rich in fiber, folate, iron, magnesium, potassium, and plant protein, with anthocyanin pigments that contribute antioxidant compounds.

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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.

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Nuts

+ 2 Tablespoons Raw Cashew

Raw cashews are kidney-shaped tree nuts commonly eaten as a snack or used in cooking. Two tablespoons provide a small serving of healthy fats, plant protein, and minerals.

Cashews provide unsaturated fats, protein, magnesium, copper, manganese, phosphorus, zinc, and iron.

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Produce

−4 Cloves Garlic

Garlic is a pungent bulb vegetable commonly used as a flavoring ingredient in savory dishes. It contains sulfur compounds that contribute to its characteristic aroma and many of its studied health effects.

Garlic provides manganese, vitamin B6, vitamin C, selenium, and sulfur-containing compounds such as allicin.

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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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Condiments

⁄4 Cup Unsweetened Applesauce

Unsweetened applesauce is a smooth puree made from cooked apples without added sugar. It is commonly used as a fruit serving or as a moisture-rich ingredient in baking.

It provides carbohydrates along with small amounts of fiber, vitamin C, and potassium, especially when made from whole apples.

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Grains

100% Whole Wheat Hamburger Bun

A 100% whole wheat hamburger bun is a bread product made primarily from whole wheat flour, retaining the bran and germ of the grain. It is typically used as a sandwich bun and provides more fiber and micronutrients than refined white buns.

Whole wheat buns primarily provide carbohydrates, along with dietary fiber, plant protein, B vitamins such as niacin and thiamin, and minerals including iron, magnesium, and selenium.

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Produce

1½- To 2-Inch Diameter Fresh Mushroom

Fresh mushrooms are edible fungi commonly used as a vegetable in cooking, with a mild savory flavor and tender texture. They are low in calories and provide a range of vitamins, minerals, and antioxidant compounds.

Mushrooms provide B vitamins such as riboflavin and niacin, along with selenium, copper, potassium, and small amounts of fiber.

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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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Produce

12- To 16-Oz. Pkg. Shredded Cabbage

Shredded cabbage is a pre-cut form of cabbage, a cruciferous vegetable commonly used in slaws, salads, and stir-fries. It is low in calories and provides fiber and several vitamins.

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

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Produce

2 Small Avocado

Avocado is a creamy fruit commonly eaten fresh in salads, sandwiches, dips, and grain bowls. Two small avocados provide a substantial amount of healthy fats and fiber.

Avocado is rich in monounsaturated fat, fiber, potassium, folate, vitamin K, vitamin E, and carotenoids such as lutein.

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Grains

7- To 8-Inch Whole Grain Tortilla

A whole grain tortilla is a flatbread typically made from whole wheat or mixed whole grain flour and used for wraps, tacos, or quesadillas. It provides more fiber than refined-flour tortillas, though nutrition varies by brand and added ingredients.

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

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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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Produce

9- To 10-Oz. 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.

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Legumes

A 12-Oz. Package Extra-Firm Silken Tofu

Extra-firm silken tofu is a soy-based food made by coagulating soy milk into a smooth, delicate block that still holds its shape. It is commonly used as a plant-based protein in savory dishes, soups, sauces, and desserts.

It provides protein and typically contains calcium, iron, manganese, and small amounts of magnesium and phosphorus, though nutrient levels vary by coagulant and fortification.

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Produce

A 12-Oz. Package Frozen Artichoke Heart

Frozen artichoke hearts are the edible flower buds of the artichoke plant, trimmed and preserved by freezing. They are a non-starchy vegetable commonly used in salads, dips, pasta dishes, and grain bowls.

Artichoke hearts provide dietary fiber, folate, vitamin C, vitamin K, magnesium, and potassium, along with antioxidant polyphenols such as cynarin and chlorogenic acid.

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Legumes

A 14- To 16-Oz. Package Extra-Firm Water-Packed Tofu

Extra-firm water-packed tofu is a soy-based food made by coagulating soy milk and pressing the curds to remove much of the water. It is a versatile plant protein commonly used in savory dishes.

Tofu provides protein and typically contains iron, manganese, selenium, and depending on processing, meaningful amounts of calcium and magnesium.

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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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Produce

A Medium Red Onion

Red onion is a pungent bulb vegetable commonly eaten raw or cooked in savory dishes. It provides flavor along with fiber and antioxidant plant compounds.

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

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Produce

A Red Onion

Red onion is a pungent bulb vegetable in the allium family, commonly eaten raw or cooked. It adds flavor, crunch, and color to salads, salsas, roasted dishes, and many savory meals.

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

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Produce

A Small Avocado

A small avocado is a creamy tropical fruit commonly eaten raw in salads, spreads, and savory dishes. It is notable for its high content of monounsaturated fat and fiber.

Avocado provides monounsaturated fat, fiber, potassium, folate, vitamin K, vitamin E, and smaller amounts of vitamin C and B vitamins.

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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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Grains

All-Purpose Or Oat Flour

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

Provides carbohydrates and small amounts of protein, with oat flour contributing more fiber—especially beta-glucan—as well as manganese, phosphorus, magnesium, and B vitamins.

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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

Almond Or Sesame Butter

Almond or sesame butter is a spread made from ground almonds or sesame seeds, often used as an alternative to peanut butter. It is energy-dense and provides mostly unsaturated fats along with plant protein and minerals.

It provides healthy fats, protein, fiber, vitamin E, magnesium, calcium, copper, and manganese, though exact nutrients vary between almond and sesame butter.

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Superfoods

Aloe Vera Leaf

Aloe Vera Leaf is a miraculous healing food that is one of the oldest healing remedies and natural antibiotics in the world.

Rich in essential vitamins, minerals, and antioxidants

Produce

An Avocado

Avocado is a creamy fruit commonly used fresh in salads, sandwiches, dips, and savory dishes. Although often treated like a vegetable in cooking, it is botanically a fruit.

Avocado provides monounsaturated fat, fiber, potassium, folate, vitamin K, vitamin E, and smaller amounts of vitamin C and B vitamins.

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Fruits

Apples, Chopped

Chopped apples are pieces of fresh apple fruit with a sweet-tart flavor and crisp texture. They are commonly eaten raw or used in salads, baking, and snacks.

Apples provide fiber, vitamin C, potassium, and polyphenol antioxidants such as quercetin.

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Other

Applesauce, Unsweetened

Unsweetened applesauce is a smooth puree made from cooked apples without added sugar. It is commonly used as a snack, side dish, or baking ingredient.

Unsweetened applesauce provides carbohydrates, small amounts of fiber, vitamin C, and potassium, along with apple polyphenols.

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Produce

Artichoke Heart

Artichoke heart is the tender, edible center of the artichoke flower bud, commonly eaten cooked in salads, dips, and vegetable dishes. It is a non-starchy vegetable with a mild, slightly nutty flavor.

Artichoke hearts provide dietary fiber, folate, vitamin C, vitamin K, magnesium, and potassium, along with antioxidant polyphenols.

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Produce

Assorted Mushroom

Assorted mushrooms are a mix of edible fungi commonly used as vegetables in cooking, with varieties such as cremini, shiitake, oyster, and button offering different textures and flavors. They are low in calories and provide micronutrients and bioactive compounds.

Mushrooms provide B vitamins such as riboflavin, niacin, and pantothenic acid, along with selenium, copper, potassium, and small amounts of fiber; some varieties also provide vitamin D when UV-exposed.

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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

Aubergine

Aubergine, also called eggplant, is a nightshade vegetable with a mild flavor and spongy texture that absorbs seasonings well. It is commonly roasted, grilled, baked, or stewed.

Aubergine provides fiber, manganese, folate, potassium, and small amounts of vitamins C, K, and B6, along with antioxidant compounds such as nasunin in the skin.

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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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Produce

Avocado Oil Cooking Spray

Avocado oil cooking spray is a spray form of refined or expeller-pressed avocado oil used for greasing pans and high-heat cooking. It is an oil product, not produce, so the import category appears incorrect.

Avocado oil is primarily composed of monounsaturated fat, especially oleic acid, and provides vitamin E in small amounts.

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Produce

Avocado Slice

Avocado is a creamy fruit commonly eaten fresh in slices. It is rich in monounsaturated fat and fiber and is widely used in salads, sandwiches, and spreads.

Avocado provides monounsaturated fats, fiber, potassium, folate, vitamin K, vitamin E, and small amounts of vitamin C and B vitamins.

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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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Produce

Baby Kale

Baby kale is a young, tender form of kale with a milder flavor and softer texture than mature leaves. It is commonly eaten raw in salads or lightly cooked as a leafy green vegetable.

Baby kale provides vitamins K, A, and C, along with folate, calcium, potassium, fiber, and carotenoid antioxidants such as lutein and zeaxanthin.

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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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Legumes

Bean Sprout

Bean sprouts are young shoots of germinated beans, most commonly mung beans or soybeans, eaten raw or cooked in many cuisines. They are crisp, low in calories, and provide modest amounts of vitamins, minerals, and plant compounds.

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

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Vegetables

Bell Pepper, Chopped

Bell pepper is the crisp, sweet fruit of Capsicum annuum, commonly eaten raw or cooked in savory dishes. Chopped bell pepper is a low-calorie ingredient that adds color, crunch, and vitamin-rich produce to meals.

Bell peppers are especially rich in vitamin C and also provide vitamin A carotenoids, vitamin B6, folate, potassium, and small amounts of fiber.

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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 Or Pinto Bean

Black or pinto beans are edible legumes commonly used as a protein- and fiber-rich staple in savory dishes. They provide complex carbohydrates and a range of vitamins, minerals, and plant compounds.

They are notable for fiber, plant protein, folate, iron, magnesium, potassium, and polyphenol antioxidants.

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Legumes

Black-Eyed Pea

Black-eyed peas are small cream-colored legumes with a mild, earthy flavor commonly used in soups, stews, salads, and side dishes. They are a nutrient-dense plant food that provides protein, fiber, and several important minerals.

Black-eyed peas provide fiber, plant protein, folate, iron, magnesium, potassium, and manganese.

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Vegetables

Broccoli (Chopped)

Broccoli is a cruciferous vegetable commonly eaten raw or cooked, with chopped broccoli referring to cut florets and stems. It is low in calories and widely used as a nutrient-dense side dish or ingredient.

Broccoli provides vitamin C, vitamin K, folate, fiber, potassium, and small amounts of carotenoids and glucosinolates.

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Produce

Broccoli And/Or Cauliflower Floret

Broccoli and cauliflower florets are the edible flowering heads of cruciferous vegetables with a mild, versatile flavor. They are commonly eaten raw or cooked and are valued for their nutrient density.

They provide vitamin C, vitamin K, folate, fiber, potassium, and various phytochemicals including glucosinolates.

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Produce

Broccoli Slaw Mix

Broccoli slaw mix is a prepared vegetable blend typically made from shredded broccoli stems, carrots, and sometimes red cabbage. It is a crunchy, low-calorie produce item commonly used in salads, slaws, and stir-fries.

It typically provides fiber, vitamin C, vitamin K, folate, potassium, and carotenoid antioxidants, with broccoli contributing glucosinolate compounds.

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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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Seeds

Brown Or Golden Flaxseed Meal

Brown or golden flaxseed meal is ground flaxseed, a seed product commonly used to add fiber, healthy fats, and texture to foods. Brown and golden varieties have similar nutrition, with mild differences in flavor and appearance.

Flaxseed meal provides alpha-linolenic acid (ALA) omega-3 fat, fiber, plant protein, lignans, and minerals such as magnesium, phosphorus, 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 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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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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Other

Butter (Or Margarine)

Butter is a dairy fat made by churning cream, while margarine is a spread typically made from vegetable oils. They differ substantially in fatty acid profile and micronutrients depending on the product.

Butter provides mostly saturated fat and small amounts of vitamins A, E, and K2; margarine typically provides unsaturated fats and may contain vitamins A and D when fortified.

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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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Produce

Button Mushroom

Button mushroom is the common edible mushroom harvested at an immature stage, with a mild flavor and firm texture. It is widely used in cooked dishes and salads.

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

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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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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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Produce

Canned Diced Tomatoe

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

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

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Legumes

Cannellini Bean

Cannellini beans are white kidney beans with a mild, nutty flavor and creamy texture. They are a legume commonly used in soups, salads, and Mediterranean-style dishes.

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

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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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Other

Canola Oil (Divided)

Canola oil is a refined cooking oil extracted from rapeseed varieties bred to be low in erucic acid. It has a neutral flavor and is commonly used for sautéing, baking, frying, and dressings.

Canola oil provides mostly monounsaturated fat, some polyunsaturated fat including alpha-linolenic acid (ALA) and linoleic acid, and vitamin E.

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Vegetables

Carrot (Chopped)

Carrot is a crunchy root vegetable commonly eaten raw or cooked. Chopped carrot provides natural sweetness and is widely used in salads, soups, and mixed dishes.

Carrots are especially rich in beta-carotene (vitamin A precursor) and also provide fiber, vitamin K1, potassium, and small amounts of vitamin C and biotin.

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Produce

Carrots With Green Top

Carrots with green tops are root vegetables; the orange taproot is commonly eaten, while the feathery greens are also edible and herb-like in flavor. They can be eaten raw or cooked and are valued for their carotenoid content.

Carrots provide beta-carotene (vitamin A precursor), fiber, vitamin K1, potassium, and smaller amounts of vitamin C and B vitamins.

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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 (Chopped)

Cauliflower is a cruciferous vegetable with a mild flavor and firm texture that is commonly eaten raw or cooked. Chopped cauliflower is often used in side dishes, soups, stir-fries, and grain substitutes.

Cauliflower provides vitamin C, vitamin K, folate, fiber, and smaller amounts of potassium, vitamin B6, and choline.

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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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Fruit

Cherry Or Grape Tomatoe

Cherry or grape tomatoes are small, sweet varieties of tomato commonly eaten raw or cooked. Botanically they are fruits, so keeping the import category as Fruit is reasonable.

Cherry and grape tomatoes provide vitamin C, vitamin A, vitamin K, potassium, folate, and carotenoid antioxidants including lycopene and beta-carotene.

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Grains

Chickpea Flour

Chickpea flour is a flour made from ground dried chickpeas, commonly used in flatbreads, batters, and gluten-free cooking. It is naturally gluten-free and provides more protein and fiber than many refined flours.

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

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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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Grains

Chilled Wheat Berrie

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

Wheat berries provide complex carbohydrates, fiber, plant protein, B vitamins, iron, magnesium, zinc, and selenium.

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Produce

Chives Or Sliced Green Onion

Chives and sliced green onion are mild allium vegetables commonly used fresh as a garnish or flavoring. They add onion-like flavor with very few calories.

They provide vitamin K, vitamin C, folate, and small amounts of fiber and antioxidant sulfur compounds.

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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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Vegetables

Chopped Green Peppers (Or Red, Yellow, Or Orange Peppers)

Chopped green, red, yellow, and orange peppers are crisp, sweet to mildly bitter vegetables from the bell pepper family, commonly eaten raw or cooked. They are low in calories and add color, flavor, and vitamin-rich bulk to meals.

Bell peppers are especially rich in vitamin C and also provide vitamin A carotenoids, vitamin B6, folate, potassium, and small amounts of fiber.

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Spices

Chopped Pecans (Unsalted)

Chopped pecans are pieces of pecan nuts with a rich, buttery flavor and no added salt. They are commonly used in baking, salads, oatmeal, and snack mixes.

Pecans provide mostly monounsaturated fats, along with fiber, manganese, copper, magnesium, zinc, and vitamin E compounds.

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Produce

Clove Garlic

Garlic cloves are the individual segments of the garlic bulb, a pungent allium vegetable commonly used in cooking. They provide flavor and small amounts of bioactive sulfur compounds associated with health benefits.

Garlic provides manganese, vitamin B6, vitamin C, selenium, and sulfur-containing compounds such as alliin and allicin precursors.

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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 Milk Beverage

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

It typically provides small amounts of coconut fat, with fortified versions often supplying calcium, vitamin D, and vitamin B12.

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Nuts

Coconut Or Hemp Seed

Coconut and hemp seed are distinct foods, but both are energy-dense plant foods commonly used in meals and snacks. Coconut provides mostly saturated fat and fiber, while hemp seed is a seed rich in unsaturated fats and plant protein.

Coconut provides fiber, manganese, and copper, while hemp seed is notable for protein, polyunsaturated fats including omega-3 and omega-6, magnesium, iron, and zinc.

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Produce

Collard Leave

Collard leaves are the large, sturdy edible leaves of the collard plant, a leafy green vegetable in the Brassica family. They are commonly cooked and have an earthy, slightly bitter flavor.

Collard leaves provide vitamin K, vitamin A, vitamin C, folate, calcium, and fiber, along with smaller amounts of potassium and magnesium.

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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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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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Herbs

Coriander Leave

Coriander leaves, also known as cilantro, are the fresh leafy parts of the coriander plant used as a culinary herb. They have a bright, citrusy flavor and are commonly used fresh in many cuisines.

Coriander leaves provide vitamin K, vitamin A, small amounts of vitamin C, folate, and antioxidant plant compounds.

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Produce

Cremini Mushroom

Cremini mushrooms are young brown mushrooms related to button and portobello mushrooms, with a firmer texture and deeper flavor than white mushrooms. They are commonly used as a cooked vegetable in savory dishes.

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

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Produce

Cremini Or Button Mushroom

Cremini and white button mushrooms are edible fungi commonly used as vegetables in cooking. They have a mild, savory flavor and are low in calories while providing useful micronutrients.

They provide riboflavin, niacin, pantothenic acid, selenium, copper, potassium, and small amounts of fiber and protein.

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Legumes

Crumbled 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.

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Spices

Cumin Seeds And Garlic Powder

A spice blend or combined seasoning made from cumin seeds and garlic powder, commonly used to add warm, savory flavor to foods. It provides concentrated flavor with small amounts of beneficial plant compounds.

Cumin seeds contribute iron, manganese, and small amounts of fiber, while garlic powder provides manganese, vitamin B6, and sulfur-containing compounds such as alliin derivatives.

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Produce

Curly Kale

Curly kale is a leafy green cruciferous vegetable with a robust texture and slightly bitter, peppery flavor. It is commonly eaten raw, sautéed, steamed, or added to soups and grain dishes.

Curly kale provides vitamin K, vitamins A and C, folate, manganese, calcium, potassium, and lutein and zeaxanthin.

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Legumes

Cut Green Bean

Cut green beans are trimmed pieces of immature common bean pods eaten as a non-starchy vegetable. Despite coming from a legume plant, culinary and nutritional classification places green beans with vegetables, so the import category is clearly wrong.

Green beans provide fiber, vitamin K, vitamin C, folate, potassium, and small amounts of carotenoids such as lutein and zeaxanthin.

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Produce

Cut Leaf Kale

Cut leaf kale is a curly-leaf variety of kale, a dark leafy green vegetable in the brassica family. It is commonly eaten raw or cooked and is valued for its nutrient density.

Kale provides vitamins K, A, and C, along with folate, manganese, calcium, potassium, and beneficial carotenoid antioxidants such as lutein and zeaxanthin.

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Produce

Dill Or 1 Tablespoon Dried Dill

Dill is an aromatic herb used fresh or dried to flavor savory dishes, dressings, and pickled foods. One tablespoon of dried dill provides concentrated flavor with small amounts of vitamins, minerals, and plant antioxidants.

Dried dill contains vitamin K and smaller amounts of manganese, iron, calcium, and antioxidant plant compounds such as flavonoids.

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Produce

Dried Mushroom

Dried mushroom refers to edible mushrooms that have been dehydrated to extend shelf life and concentrate flavor. They are commonly rehydrated for cooking and provide many of the same nutrients as fresh mushrooms in a more concentrated form.

Dried mushrooms provide B vitamins, selenium, copper, potassium, and varying amounts of fiber and ergothioneine; some varieties also contain vitamin D if UV-exposed.

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Legumes

Dried Small Red And/Or Pinto Bean

Dried small red and pinto beans are edible legumes commonly used in soups, stews, chilis, and side dishes. They provide complex carbohydrates, plant protein, and fiber when cooked.

These beans are notable for fiber, plant protein, folate, iron, magnesium, potassium, and other 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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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 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 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 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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Produce

Ears Corn

Ears of corn are the fresh seed heads of sweet corn, commonly eaten as a starchy vegetable. They have a mildly sweet flavor and can be boiled, steamed, grilled, or roasted.

Corn provides carbohydrates, fiber, vitamin C, several B vitamins including folate and thiamin, and carotenoids such as lutein and zeaxanthin.

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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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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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Produce

Enoki Or Sliced Shiitake Mushroom

Enoki and shiitake are edible mushrooms commonly used in soups, stir-fries, and other savory dishes. They are low in calories and provide fiber, B vitamins, and antioxidant compounds.

These mushrooms provide dietary fiber, niacin, pantothenic acid, riboflavin, copper, selenium, and potassium.

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Legumes

Extra-Firm Lite Silken Tofu

Extra-firm lite silken tofu is a soy-based food made by coagulating soymilk into a smooth, delicate curd with relatively lower fat than regular tofu. It is a versatile plant protein commonly used in both savory dishes and blended preparations.

It provides protein and typically contains iron, calcium (if calcium-set), manganese, selenium, and small amounts of magnesium and phosphorus.

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Condiments

Extra-Virgin Olive Oil Cooking Spray

Extra-virgin olive oil cooking spray is a spray form of extra-virgin olive oil used to lightly coat pans or foods for cooking. It provides the same core fat profile as olive oil, though some products may include propellants or additives.

It is primarily a source of monounsaturated fat, especially oleic acid, and small amounts of vitamin E and antioxidant polyphenols.

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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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Spices

Fava Beans Or No-Salt-Added Butter Bean

Fava beans and butter beans are edible legumes commonly eaten cooked in soups, stews, salads, and side dishes. They are nutrient-dense plant foods with substantial fiber and protein.

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

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Produce

Fire-Roasted Diced Tomatoe

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

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

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Produce

Fire-Roasted Or Plain Diced Tomatoe

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

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

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Produce

Fire-Roasted Tomatoe

Fire-roasted tomatoes are tomatoes that have been charred or roasted to deepen flavor, often used canned or in cooked dishes. They remain a vegetable-category produce ingredient nutritionally similar to tomatoes, though sodium can be higher in packaged versions.

Fire-roasted tomatoes provide lycopene, vitamin C, potassium, folate, and small amounts of vitamin A and fiber.

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Legumes

Firm Silken Tofu

Firm silken tofu is a soft, smooth soybean curd with a delicate texture that holds its shape better than regular silken tofu. It is a minimally processed soy food commonly used in savory dishes, soups, and blended preparations.

Firm silken tofu provides protein and fat along with minerals such as calcium, iron, manganese, and phosphorus, and may also provide magnesium depending on the coagulant used.

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Legumes

Firm Tofu

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 typically contains iron, manganese, phosphorus, and depending on processing, significant calcium and magnesium.

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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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Seeds

Flaxseed Meal

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

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

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Grains

Flour

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

Depending on type, flour primarily provides carbohydrates and may contain fiber, protein, iron, and B vitamins such as folate, thiamin, riboflavin, and niacin.

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Spices

Fresh Basil Leaves, Chopped

Fresh basil leaves are a tender, aromatic culinary herb commonly used to add flavor to savory dishes. They provide small amounts of vitamins and plant compounds while being very low in calories.

Fresh basil provides vitamin K, vitamin A, manganese, and smaller amounts of folate, vitamin C, and calcium.

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Produce

Fresh Button Mushroom

Fresh button mushrooms are the immature form of Agaricus bisporus, a mild-flavored edible mushroom commonly used as a vegetable in cooking. They are low in calories and provide small amounts of several vitamins, minerals, and antioxidant compounds.

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

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Produce

Fresh Button Or Cremini Mushroom

Fresh button and cremini mushrooms are edible fungi commonly used as vegetables in cooking. Cremini are a more mature brown form of the same species as white button mushrooms, with a slightly firmer texture and deeper flavor.

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

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Herbs

Fresh Cilantro, Chopped, For Garnish

Fresh cilantro is the leafy herb from the coriander plant, commonly used as a garnish for its bright, citrusy flavor. It is low in calories and typically used in small amounts.

Cilantro provides vitamin K along with small amounts of vitamin A, vitamin C, folate, and potassium.

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Legumes

Fresh Green Bean

Fresh green beans are the immature pods of the common bean, eaten as a non-starchy vegetable. They have a mild flavor and are commonly steamed, sautéed, roasted, or eaten in mixed dishes.

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

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Fruit

Fresh Or Thawed Frozen Blueberrie

Blueberries are small sweet-tart berries eaten fresh or thawed from frozen, with similar nutritional value in either form. They are widely recognized for their polyphenol content, especially anthocyanins.

Blueberries provide fiber, vitamin C, vitamin K, manganese, and anthocyanin polyphenols.

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Produce

Fresh Shiitake Mushroom

Fresh shiitake mushrooms are edible fungi with a savory, umami-rich flavor and a meaty texture. They are commonly used in soups, stir-fries, and other cooked dishes.

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

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Fruits

Fresh Strawberrie

Fresh strawberries are sweet, juicy berries commonly eaten raw or used in desserts, salads, and smoothies. They are naturally low in calories and rich in vitamin C and protective plant compounds.

Strawberries provide vitamin C, manganese, folate, fiber, potassium, and polyphenol antioxidants such as anthocyanins and ellagic acid.

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Legumes

Fresh Thin Green Bean

Fresh thin green beans are the immature pods of common beans eaten as a vegetable. 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 carotenoids and manganese.

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Produce

Fresh Trumpet Mushroom

Fresh trumpet mushroom is an edible mushroom with a thick stem and mild, savory flavor. It is commonly used as a vegetable in cooked dishes and provides low-calorie nutrition.

Trumpet mushrooms provide fiber, B vitamins such as niacin and riboflavin, potassium, selenium, and small amounts of copper and phosphorus.

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Produce

From Romaine Lettuce Heart

Romaine lettuce heart is the crisp, pale inner leaves of romaine lettuce, commonly eaten raw in salads and wraps. It is low in calories and provides hydration along with several vitamins and minerals.

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

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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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Fruit

Gala Or Fuji Apple

Gala and Fuji apples are sweet, crisp apple varieties commonly eaten fresh or used in salads, sauces, and baking. They are whole fruits that provide water, carbohydrates, and dietary fiber.

Apples provide fiber, vitamin C, potassium, and polyphenol antioxidants such as quercetin and catechin.

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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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Other

Garlic (Minced)

Minced garlic is chopped garlic bulb used to add a pungent, savory flavor to cooked dishes and sauces. It contains sulfur compounds that contribute to its characteristic aroma and many of its studied health effects.

Garlic provides small amounts of vitamin C, vitamin B6, manganese, selenium, and sulfur-containing compounds such as allicin.

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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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Grains

Grain

Grain is a broad term for the edible seeds of cereal grasses such as wheat, rice, oats, corn, barley, and rye. Nutritional value varies by type, with whole grains generally offering more fiber, vitamins, and minerals than refined grains.

Whole grains commonly provide carbohydrates, fiber, B vitamins, iron, magnesium, and selenium, though amounts vary widely by grain type and processing.

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Grains

Grains Or Whole Wheat Naan

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

Whole wheat naan typically provides carbohydrates, fiber, some protein, B vitamins, iron, magnesium, and manganese, with sodium varying by recipe or brand.

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Produce

Granulated Garlic

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

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

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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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Legumes

Great Northern Beans Or 1 Can

Great Northern beans are medium-sized white beans with a mild flavor and creamy texture, commonly sold dried or canned. They are a legume and are often used in soups, stews, and side dishes.

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

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Produce

Green And/Or Red Bell Pepper

Bell peppers are sweet, mild peppers commonly eaten raw or cooked; green peppers are less ripe and slightly more bitter than red peppers. They are a produce vegetable rich in vitamins and phytochemicals.

Bell peppers are especially high in vitamin C and also provide vitamin A carotenoids (especially red peppers), vitamin B6, folate, potassium, and fiber.

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Legumes

Green Beans Or Asian Long Bean

Green beans and Asian long beans are immature bean pods eaten as vegetables. They are low in calories and provide fiber, vitamins, and plant compounds.

They provide vitamin C, vitamin K, folate, manganese, and smaller amounts of potassium, magnesium, and carotenoids.

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Legumes

Green Beans Or Cut-Up Long Bean

Green beans and long beans are immature bean pods eaten as vegetables, though they come from legume plants. They are mild, crisp, and commonly served cooked or raw depending on the variety.

They provide fiber, vitamin C, vitamin K, folate, and smaller amounts of potassium, manganese, and carotenoids.

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Produce

Green Bell Pepper

Green bell pepper is the unripe form of the sweet pepper and is commonly eaten raw or cooked in savory dishes. It has a crisp texture, mild grassy flavor, and is low in calories.

Green bell pepper is especially high in vitamin C and also provides vitamin B6, vitamin K, folate, potassium, and small amounts of carotenoids and fiber.

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Produce

Green Cabbage

Green cabbage is a cruciferous vegetable with tightly packed pale-green leaves and a mild, slightly peppery flavor that becomes sweeter when cooked. It is commonly eaten raw, steamed, sautéed, roasted, or fermented.

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

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Produce

Green Onions (Sliced)

Green onions are the immature stalks and bulbs of Allium species, commonly used raw or cooked for a mild onion flavor. They add freshness to salads, soups, stir-fries, and garnishes.

Green onions provide vitamin K, vitamin C, small amounts of folate and vitamin A precursors, plus antioxidant sulfur compounds and fiber.

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Vegetables

Green Pepper

Green pepper is the unripe form of the sweet bell pepper, with a crisp texture and mildly bitter flavor. It is commonly eaten raw or cooked in savory dishes.

Green pepper is especially rich in vitamin C and also provides vitamin B6, vitamin K, folate, potassium, and small amounts of carotenoids and fiber.

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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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Produce

Green Tomatoe

Green tomatoes are unripe tomatoes with a firm texture and tart flavor, commonly used cooked or pickled. Botanically they are the same fruit as red tomatoes but harvested before ripening.

Green tomatoes provide vitamin C, vitamin K, potassium, small amounts of folate, and fiber, along with carotenoid and polyphenol antioxidants.

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Seeds

Ground Nut Oil

Ground nut oil is another name for peanut oil, a plant-derived cooking oil pressed from peanuts. It has a mild flavor and a relatively high smoke point, making it common for frying and sautéing.

Peanut oil is composed mostly of monounsaturated and polyunsaturated fats and provides vitamin E, with small amounts of phytosterols.

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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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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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Fruits

Hawthorn Berry

Hawthorn Berry has been treasured for centuries for its heart promoting and cardiovascular strengthening abilities.

Antioxidants

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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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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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

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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Condiments

Kalamata Olive

Kalamata olives are a dark purple variety of cured olive with a rich, fruity, slightly salty flavor. They are commonly eaten whole or used in salads, spreads, and Mediterranean dishes.

Kalamata olives provide monounsaturated fat, vitamin E, copper, and small amounts of iron and fiber, along with notable sodium when cured or brined.

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Produce

Kale Leave

Kale leaves are dark leafy greens in the cabbage family with a sturdy texture and mildly bitter, earthy flavor. They are commonly eaten raw, sautéed, steamed, or added to soups and smoothies.

Kale is especially high in vitamins K, A, and C, and also provides folate, calcium, potassium, manganese, and carotenoids such as lutein and zeaxanthin.

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Grains

Kasha

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

Kasha provides complex carbohydrates, fiber, plant protein, magnesium, manganese, copper, and rutin-like polyphenol antioxidants.

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Fruit

Large Grape

A large grape is a sweet, juicy fruit commonly eaten fresh and available in red, green, or black varieties. Grapes provide water, natural sugars, and antioxidant polyphenols.

Grapes provide vitamin K, vitamin C, copper, potassium, and various polyphenol antioxidants such as resveratrol and flavonoids.

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Produce

Large Onion, Finely Chopped

Large onion, finely chopped, is a common aromatic vegetable used to add pungent flavor and sweetness when cooked. It belongs to the allium family and is eaten raw or cooked in a wide range of savory dishes.

Onion provides vitamin C, vitamin B6, folate, potassium, and small amounts of fiber and antioxidant compounds such as quercetin.

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Produce

Lemon, Rind Of

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

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

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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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Produce

Lettuce Mix

Lettuce mix is a blend of leafy salad greens such as romaine, green leaf, red leaf, butter lettuce, or baby greens. It is low in calories and commonly eaten raw in salads and sandwiches.

Lettuce mix typically provides vitamin K, vitamin A, folate, small amounts of vitamin C, and potassium, with darker greens generally offering more nutrients.

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Produce

Lettuce Or Kale

Lettuce and kale are leafy green vegetables commonly eaten raw or cooked. Kale is generally denser in vitamins and minerals, while lettuce is milder and higher in water content.

They provide vitamin K, vitamin A, folate, vitamin C, and small amounts of fiber, potassium, and calcium, with kale typically offering higher nutrient density than lettuce.

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Legumes

Light Silken-Style Tofu

Light silken-style tofu is a soft soy-based food made by coagulating soy milk into a delicate, custard-like block. It is commonly used in smoothies, sauces, soups, and desserts, and is generally lower in calories and fat than firmer tofu styles.

It provides protein and typically contains iron, calcium (if calcium-set), manganese, and small amounts of potassium and magnesium.

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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

Margarine

Margarine is a processed fat spread typically made from vegetable oils and water, often used as a butter substitute. Its composition varies widely, with some products containing mostly unsaturated fats and others including added salt, emulsifiers, and vitamins.

Margarine primarily provides fat, usually a mix of unsaturated and saturated fatty acids, and many products are fortified with vitamins A and D.

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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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Fruits

Medium Apple

A medium apple is a common pome fruit with a crisp texture and naturally sweet-tart flavor. It is often eaten raw and provides fiber and water with relatively modest calories.

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

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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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Vegetables

Medium Carrots (Grated)

Grated medium carrots are a crunchy root vegetable commonly eaten raw or cooked in salads, slaws, and mixed dishes. They are naturally sweet and low in calories.

Carrots are especially rich in beta-carotene (vitamin A precursor) and also provide fiber, vitamin K1, potassium, and biotin.

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Produce

Medium Onion (Chopped)

Medium onion (chopped) is a common vegetable ingredient with a sharp flavor that becomes sweeter and milder when cooked. It is widely used as a base for savory dishes.

Onions provide vitamin C, folate, potassium, small amounts of vitamin B6, and prebiotic fibers such as fructans, along with sulfur-containing compounds and flavonoids like quercetin.

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Fruits

Medium Red Apple

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

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

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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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Other

Minced Garlic

Minced garlic is chopped garlic bulb used as a pungent flavoring ingredient in many savory dishes. It provides bioactive sulfur compounds that are associated with antioxidant and cardiometabolic benefits.

Garlic provides manganese, vitamin B6, vitamin C, selenium, and sulfur-containing compounds such as alliin and allicin precursors.

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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 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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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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Produce

Napa Cabbage

Napa cabbage is a mild, tender Chinese cabbage commonly eaten raw in salads and slaws or cooked in stir-fries, soups, and kimchi. It is a low-calorie cruciferous vegetable with a high water content.

Napa cabbage provides vitamin C, vitamin K, folate, small amounts of vitamin A, and fiber.

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Produce

Napa Cabbage Or Red Cabbage

Napa cabbage and red cabbage are leafy cruciferous vegetables commonly eaten raw or cooked. They are low in calories and provide fiber, vitamin C, vitamin K, and protective plant compounds.

They provide vitamin C, vitamin K, folate, fiber, and phytonutrients such as anthocyanins in red cabbage and glucosinolates in both types.

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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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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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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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Produce

Okra

Okra is a green seed pod vegetable known for its mild flavor and mucilaginous texture when cooked. It is commonly used in soups, stews, and sautés.

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

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Condiments

Olive

Olives are the small, oily fruit of the olive tree, commonly eaten cured or brined. They are valued for their monounsaturated fat content and savory flavor.

Olives provide monounsaturated fat, vitamin E, copper, and small amounts of fiber and antioxidant polyphenols such as oleuropein and hydroxytyrosol.

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Oils & Fats

Olive Oil (Divided)

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.

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Other

Olive Oil, Plus More For Drizzling

Olive oil is a fat extracted from olives and commonly used for cooking, dressings, and drizzling. Extra virgin olive oil is especially valued for its flavor and naturally occurring antioxidant compounds.

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

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Produce

Onion Chopped

Onion is a pungent bulb vegetable commonly used raw or cooked to add flavor and texture to savory dishes. Chopped onion provides small amounts of vitamins, minerals, fiber, and sulfur-containing plant compounds.

Onions provide vitamin C, folate, potassium, fiber, and phytonutrients such as quercetin and organosulfur compounds.

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Fruit

Optional Toppings Fresh Raspberrie

Fresh raspberries are small red aggregate berries with a sweet-tart flavor and soft texture. They are commonly eaten fresh and are a nutrient-dense fruit.

Raspberries provide dietary fiber, vitamin C, manganese, and polyphenol antioxidants such as anthocyanins and ellagic acid.

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Spices

Optional Toppings Slivered Green Onions And/Or Chopped Unsalted Dry-Roasted Peanut

Optional toppings of slivered green onions and/or chopped unsalted dry-roasted peanuts used to add crunch, aroma, and savory flavor. Green onions are mild alliums, while peanuts are legumes that contribute protein and healthy fats.

Green onions provide vitamin K, vitamin C, and small amounts of folate, while dry-roasted peanuts provide protein, fiber, niacin, vitamin E, magnesium, and monounsaturated fats.

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Produce

Ounce Can Diced Tomatoe

Canned diced tomatoes are chopped tomatoes preserved in juice, often used in soups, sauces, stews, and mixed dishes. They are a processed tomato product but still provide many of the nutrients and phytonutrients found in tomatoes.

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

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Other

Pancetta

Pancetta is an Italian salt-cured pork belly, typically sold unsmoked and used to add savory flavor to dishes. It is a processed meat that is usually eaten cooked in small amounts.

Pancetta provides protein, fat, sodium, and smaller amounts of B vitamins such as B12, along with iron and zinc.

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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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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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Produce

Peas And Carrot

Peas and carrots are a common mixed vegetable combination of green peas and carrots. They provide fiber and a range of vitamins, minerals, and plant antioxidants.

Peas and carrots provide fiber, vitamin A from beta-carotene, vitamin C, vitamin K, folate, and potassium.

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Nuts & Seeds

Pecans, Chopped

Chopped pecans are pieces of the edible nut from the pecan tree, commonly used in baking, salads, and toppings. They are energy-dense and rich in unsaturated fats with a mild, buttery flavor.

Pecans provide healthy unsaturated fats, fiber, manganese, copper, thiamin, magnesium, and vitamin E compounds.

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Grains

Pepita

Pepitas are edible pumpkin seeds, typically sold hulled and eaten raw or roasted. They have a mild, nutty flavor and are commonly used in snacks, salads, and baking.

Pepitas provide magnesium, zinc, iron, manganese, phosphorus, vitamin E, plant protein, fiber, and heart-healthy unsaturated fats.

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Produce

Petite Diced Tomatoe

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

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

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Spices

Piece Fresh Turmeric

Fresh turmeric is the rhizome of the Curcuma longa plant, used as a spice and aromatic ingredient in cooking. It has an earthy, slightly bitter flavor and a bright orange-yellow color.

Fresh turmeric provides curcuminoids, small amounts of fiber, vitamin C, potassium, manganese, and other antioxidant plant compounds.

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Spices

Pinch Toasted Sesame Seed

Toasted sesame seeds are tiny oil-rich seeds used as a garnish and seasoning, adding a nutty flavor and light crunch. Although often used like a spice in small amounts, they are botanically seeds.

Sesame seeds provide unsaturated fats, protein, fiber, calcium, iron, magnesium, copper, manganese, zinc, and lignans such as sesamin and sesamolin.

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Nuts

Pine Nut

Pine nuts are edible seeds from certain pine tree species with a mild, buttery flavor. They are commonly used in pesto, salads, grain dishes, and baked goods.

Pine nuts provide healthy monounsaturated and polyunsaturated fats, protein, vitamin E, magnesium, manganese, zinc, and copper.

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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

Plain Almond Milk

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

Plain almond milk is typically low in protein and naturally provides some vitamin E, while many commercial versions are fortified with calcium, vitamin D, and vitamin B12.

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PlantBased

Plant Milk

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

Depending on the variety, plant milk may provide calcium, vitamin D, vitamin B12, and sometimes protein, while unsweetened versions are often lower in sugar than sweetened products.

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Fruit

Pomegranate Aril

Pomegranate arils are the juicy, edible seed sacs found inside the pomegranate fruit. They have a sweet-tart flavor and are commonly eaten fresh or added to salads, yogurt, and grain dishes.

Pomegranate arils provide polyphenol antioxidants, fiber, vitamin C, vitamin K, folate, and potassium.

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Fruit

Pomegranate Juice

Pomegranate juice is the liquid extracted from pomegranate arils, with a tart-sweet flavor. It is commonly consumed as a fruit juice and is known for its high polyphenol content.

Pomegranate juice provides polyphenols such as punicalagins and anthocyanins, along with vitamin C and potassium.

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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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Vegetables

Potatoes

Potatoes are a nutritious, healthy food that are rich in vitamins A, C, and B-complex and minerals such as manganese, iron, magnesium, copper, and potassium.

Vitamin A, Vitamin C, B-complex vitamins, Vitamin B6, Manganese, Iron, Magnesium, Copper, Potassium, Antioxidants

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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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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Produce

Purple Sweet Potatoe

Purple sweet potato is a starchy root vegetable with vibrant purple flesh, valued for its naturally sweet flavor and high anthocyanin content. It is commonly cooked by steaming, baking, roasting, or boiling.

Purple sweet potato provides complex carbohydrates, fiber, vitamin C, potassium, manganese, and antioxidant anthocyanin pigments.

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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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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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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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Produce

Red And/Or Yellow Bell Pepper

Red and yellow bell peppers are sweet, mild peppers commonly eaten raw or cooked. They are non-spicy vegetables rich in vitamin C and carotenoid antioxidants.

Red and yellow bell peppers are especially high in vitamin C and provide vitamin A precursors such as beta-carotene, along with vitamin B6, folate, potassium, and fiber.

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Fruit

Red Apple

Red apple is a common sweet-tart fruit typically eaten fresh, cooked, or used in salads and baking. It provides fiber and water along with natural plant compounds such as polyphenols.

Red apples provide fiber, vitamin C, potassium, and small amounts of vitamin K and beneficial antioxidant polyphenols such as quercetin.

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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 Bean

Red bean is a legume, commonly referring to small red beans or adzuki-type beans used in savory and sweet dishes. When cooked, it provides complex carbohydrates, plant protein, and dietary fiber.

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

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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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Vegetables

Red Bell Pepper (Chopped)

Red bell pepper is the mature sweet form of Capsicum annuum, commonly eaten raw or cooked. Chopped red bell pepper is crisp, mildly sweet, and widely used in salads, sautés, and mixed dishes.

Red bell pepper is especially rich in vitamin C and vitamin A precursors such as beta-carotene, and also provides vitamin B6, folate, potassium, and fiber.

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Produce

Red Bell Pepper Or Halved Grape Tomatoe

This entry appears to combine two produce items: red bell pepper and halved grape tomato. Both are non-starchy vegetables commonly used raw or cooked and are rich in vitamin C and protective carotenoids.

Red bell pepper and grape tomato provide vitamin C, vitamin A precursors such as beta-carotene, potassium, folate, and antioxidants including lycopene in tomato.

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Produce

Red Bell Pepper Strip

Red bell pepper strips are sliced pieces of mature sweet red bell pepper, a non-starchy vegetable commonly eaten raw or cooked. They are crisp, mildly sweet, and widely used in salads, stir-fries, and snack trays.

Red bell peppers are especially rich in vitamin C and provide vitamin A precursors such as beta-carotene, along with vitamin B6, folate, and potassium.

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Fruit

Red Grape

Red grapes are sweet, juicy fruits commonly eaten fresh or used in juices, salads, and desserts. They contain natural sugars along with water, fiber, vitamins, and polyphenol antioxidants.

Red grapes provide carbohydrates, water, fiber, vitamin K, vitamin C, copper, and antioxidant compounds such as anthocyanins and resveratrol.

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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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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 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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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

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

Ripe Avocado

Ripe avocado is a creamy fruit commonly eaten fresh in savory and sweet dishes. It is valued for its monounsaturated fat, fiber, and nutrient density.

Avocado provides monounsaturated fat, fiber, potassium, folate, vitamin K, vitamin E, and smaller amounts of vitamin C and B vitamins.

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Vegetables

Ripe Tomatoes, Sliced

Ripe tomatoes are juicy, mildly acidic fruits commonly eaten raw in salads and sandwiches. Sliced tomatoes provide flavor, color, and moisture with few calories.

Tomatoes are especially notable for lycopene, vitamin C, potassium, folate, and vitamin K, with high water content.

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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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Produce

Roma Tomatoe

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

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

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Produce

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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Produce

Romaine Lettuce Or Shredded Cabbage With Carrot

A raw produce mix of romaine lettuce or shredded cabbage with carrot, commonly used in salads or slaws. It is low in calories and provides fiber, water, and a range of vitamins and phytonutrients.

Provides vitamin A from carrot, vitamin K and folate from romaine or cabbage, plus vitamin C, fiber, and small amounts of potassium.

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Produce

Rutabaga

Rutabaga is a root vegetable with a mildly sweet, earthy flavor, commonly roasted, mashed, or added to soups and stews. It is a cruciferous vegetable and is nutritionally similar to turnips and cabbage.

Rutabaga provides vitamin C, fiber, potassium, manganese, and smaller amounts of folate and vitamin B6.

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Produce

San Marzano Crushed Tomatoe

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

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

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Produce

Scallion

Scallion, also called green onion or spring onion, is a mild allium vegetable with edible white bulbs and green tops. It is commonly used raw or cooked to add fresh onion flavor to dishes.

Scallions provide vitamin K, vitamin C, folate, small amounts of vitamin A, and beneficial sulfur-containing compounds typical of allium vegetables.

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Fruit

Seedless Red Grape

Seedless red grapes are sweet, juicy fruits commonly eaten fresh as a snack or added to salads and desserts. They are a source of water, natural carbohydrates, and plant polyphenols.

Seedless red grapes provide carbohydrates, water, vitamin K, small amounts of vitamin C and copper, and polyphenols such as anthocyanins and resveratrol.

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Spices

Sesame Seeds For Garnish

Sesame seeds are tiny oil-rich seeds commonly used as a garnish and ingredient in savory and sweet dishes. They add a nutty flavor and provide concentrated minerals, healthy fats, and plant compounds.

Sesame seeds are notably rich in healthy fats, calcium, magnesium, copper, manganese, iron, zinc, fiber, and vitamin E.

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Produce

Shallot

Shallot is a small bulb vegetable in the allium family, related to onions and garlic, with a mild, slightly sweet flavor. It is commonly used raw or cooked to add aromatic depth to savory dishes.

Shallots provide vitamin C, vitamin B6, folate, potassium, manganese, and small amounts of fiber and beneficial sulfur-containing compounds.

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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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Produce

Shredded Savoy Or Napa Cabbage

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

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

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Legumes

Silken Tofu

Silken tofu is a soft, delicate soy-based food made by coagulating soy milk into a smooth custard-like block. It is commonly used in soups, sauces, smoothies, and desserts.

Silken tofu provides protein, iron, and manganese, and may also supply calcium and magnesium depending on the coagulant used.

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Proteins

Skirt Steak

Skirt steak is a flavorful, thin cut of beef from the plate section, commonly used for grilling or searing. It is a rich source of complete protein and several essential minerals.

Skirt steak provides high-quality protein along with heme iron, vitamin B12, zinc, selenium, niacin, and vitamin B6.

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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.

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Other

Sliced Red Onion, Olives, Cucumber Slices, Or Avocado For Extra Flavor And Texture (Optional)

A mixed topping or garnish option of sliced red onion, olives, cucumber, or avocado, used to add flavor and texture. Because this entry combines several foods rather than one single ingredient, nutrition can vary depending on which items are included.

Depending on the ingredients chosen, this mix may provide fiber, vitamin K, vitamin C, folate, potassium, and monounsaturated fats.

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Nuts

Slivered Almond

Slivered almonds are almonds that have been blanched and cut into thin strips. They are a nutrient-dense tree nut commonly used in baking, salads, and as a topping or snack ingredient.

Slivered almonds provide monounsaturated fats, vitamin E, magnesium, manganese, fiber, and plant protein.

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Nuts

Slivered Almonds Or Pine Nut

Edible tree nuts commonly used for texture and richness in savory dishes, baked goods, and salads. Slivered almonds are sliced almonds, while pine nuts are small, buttery seeds from pine cones, but both fit the imported Nuts category in culinary use.

They provide unsaturated fats, vitamin E, magnesium, manganese, and small amounts of plant protein and fiber; almonds are especially notable for vitamin E, while pine nuts also provide vitamin K and copper.

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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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Produce

Slivered Red Onion

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

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

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Produce

Small Red Onion (Finely Chopped, About 1/4 Cup)

Small red onion is a pungent allium vegetable commonly used raw or cooked to add sharp flavor and mild sweetness. Finely chopped red onion provides flavor with few calories.

Red onion provides vitamin C, small amounts of folate and potassium, and phytonutrients including quercetin and other flavonoids.

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Produce

Snow Pea

Snow pea is a flat-podded edible-pod pea with a crisp texture and mild, slightly sweet flavor, commonly eaten raw or lightly cooked. It is a non-starchy vegetable.

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

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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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Legumes

Soft Silken Tofu

Soft silken tofu is a smooth, delicate soy-based food made by coagulating soy milk with minimal pressing, resulting in a high-moisture texture. It is commonly used in soups, sauces, smoothies, and desserts.

Silken tofu provides protein and generally contains iron, manganese, and magnesium, and may also provide meaningful calcium depending on the coagulant used.

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Grains

Sorghum Flour

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

Sorghum flour provides complex carbohydrates, fiber, protein, iron, magnesium, phosphorus, and B vitamins.

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PlantBased

Soy Milk

Soy milk is a plant-based beverage made from soybeans and commonly used as a dairy milk alternative. Unsweetened fortified versions can provide protein comparable to cow’s milk along with added calcium and vitamin D.

Soy milk provides protein and typically contains fortified calcium, vitamin D, and vitamin B12; it also supplies potassium and, when fortified, riboflavin.

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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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Dairy

Soya Milk

Soya milk is a plant-based beverage made from soybeans and commonly used as a milk alternative. It provides protein and, when fortified, can offer nutrients similar to cow's milk.

Soya milk provides protein and unsaturated fats, and fortified versions commonly contain calcium, vitamin D, vitamin B12, and riboflavin.

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Produce

Spinach Ranch Dip

Spinach ranch dip is a prepared dip typically made from spinach, dairy ingredients, and ranch-style seasonings. It is generally a mixed prepared food rather than a fresh produce item.

Nutritionally, spinach ranch dip may provide vitamin A, vitamin K, calcium, and small amounts of iron, but it is often also relatively high in sodium and saturated fat depending on the recipe.

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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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Spices

Stick Cinnamon

Stick cinnamon is the dried inner bark of Cinnamomum trees, used as an aromatic spice in sweet and savory dishes. It has a warm flavor and contains naturally occurring polyphenols and volatile oils.

Cinnamon provides small amounts of manganese, fiber, and plant compounds such as cinnamaldehyde and polyphenols.

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Produce

Stir-Fry Vegetable

A stir-fry vegetable mix is typically a blend of assorted vegetables prepared for quick cooking, such as broccoli, carrots, bell peppers, snow peas, or similar produce. Its nutrition varies by the specific vegetables included, but it is generally a low-calorie, fiber-rich produce item.

Typically provides vitamin C, vitamin A, folate, potassium, and varying amounts of fiber and phytonutrients depending on the vegetable mix.

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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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Nuts

Sunflower Kernel

Sunflower kernels are the edible seeds of the sunflower plant, commonly eaten raw or roasted and used in snacks, baking, and salads. They are nutrient-dense and rich in unsaturated fats, protein, and vitamin E.

Sunflower kernels provide vitamin E, healthy polyunsaturated and monounsaturated fats, magnesium, selenium, copper, folate, and plant protein.

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Oils & Fats

Sunflower Oil

Sunflower oil is a refined edible oil pressed from sunflower seeds and commonly used for cooking, frying, and processed foods. It is primarily a source of fat with little to no protein, carbohydrate, or fiber.

Sunflower oil is rich in polyunsaturated fat, especially linoleic acid, and provides vitamin E; high-oleic varieties contain more monounsaturated fat.

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Nuts

Sunflower Seed Butter

Sunflower seed butter is a spread made from ground sunflower seeds. It has a rich, nutty flavor and is commonly used as a nut-free alternative to peanut or tree nut butters.

Sunflower seed butter provides healthy unsaturated fats, protein, fiber, vitamin E, magnesium, selenium, copper, and folate.

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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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Vegetables

Sweet Pepper (Red, Yellow, Or Orange), Thinly Sliced

Sweet peppers are the mature, sweet-tasting fruits of certain Capsicum annuum varieties, commonly eaten raw or cooked. Red, yellow, and orange peppers are crisp, juicy, and mild compared with hot peppers.

Sweet peppers are especially rich in vitamin C and provide vitamin A precursors such as beta-carotene, along with vitamin B6, folate, and potassium.

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Grains

Sweet Purple Sticky Rice

Sweet purple sticky rice is a whole-grain glutinous rice variety with a naturally dark purple color from anthocyanin pigments. It is commonly used in Asian dishes and desserts and provides carbohydrate with some fiber and minerals.

It provides complex carbohydrates along with anthocyanins, manganese, small amounts of iron and magnesium, and modest fiber compared with white rice.

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Fruits

Tart Apple, Cored & Chopped

Tart apple is a crisp, acidic apple variety commonly eaten raw or used in cooking. It provides fiber and polyphenol antioxidants with relatively low calories.

Tart apples provide dietary fiber, vitamin C, potassium, and small amounts of vitamin K and beneficial plant polyphenols.

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Fruits

Tart Apples, Cored, Peeled, And Chopped

Tart apples are acidic, firm apples commonly used in baking, sauces, and savory dishes. Peeled and cored chopped apples provide natural carbohydrates, water, and some fiber, though peeling reduces part of the fiber and antioxidant content.

Tart apples provide vitamin C, potassium, water, and carbohydrates, with modest fiber content that is lower when the peel is removed.

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Produce

Thickly Sliced Red Onion

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

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

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Legumes

Thin Green Bean

Thin green beans are immature bean pods eaten whole as a non-starchy vegetable. Despite the import category, they are generally classified nutritionally and culinarily as vegetables rather than dried legumes.

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

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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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Produce

To ½ Avocado

Avocado is a creamy fruit commonly eaten fresh in salads, sandwiches, dips, and grain bowls. A half avocado provides healthy fats, fiber, and several vitamins and minerals.

Avocado provides monounsaturated fat, fiber, potassium, folate, vitamin K, vitamin E, and small amounts of vitamin C and B vitamins.

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Produce

To 2 Cups Roughly Chopped Baby Spinach Or Tender Kale Leave

Baby spinach or tender kale leaves are leafy green vegetables commonly eaten raw or lightly cooked. They are nutrient-dense ingredients used in salads, smoothies, sautés, and other savory dishes.

They provide vitamin K, vitamin A, vitamin C, folate, and manganese, with spinach contributing iron and kale contributing notable carotenoids.

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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

Toasted Pine Nuts Or Walnut

Toasted pine nuts or walnut refers to edible tree nuts commonly eaten as snacks or used in cooking; toasting enhances flavor but does not substantially change their core nutrient profile. They provide healthy fats, some protein, and a range of micronutrients.

These nuts are notable for healthy mono- and polyunsaturated fats, vitamin E, magnesium, manganese, copper, and some fiber, with walnuts also providing alpha-linolenic acid (ALA) omega-3.

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Proteins

Tofu

Tofu is a soy-based food made by coagulating soy milk into soft or firm curds. It is a versatile plant protein with a mild flavor that absorbs seasonings well.

Tofu provides protein, iron, manganese, and depending on how it is processed, may also be a significant source of calcium and magnesium.

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Produce

Tomato Juice

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

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

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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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Spices

Turmeric Or 1 Tablespoon Finely Chopped Turmeric Root

Turmeric root is a golden-orange rhizome commonly used as a spice, fresh or dried, in savory dishes and beverages. It is known for its curcuminoids, especially curcumin, along with aromatic compounds.

Turmeric provides manganese, iron, potassium, fiber, and small amounts of vitamin C, with curcuminoids and other polyphenols as notable bioactive compounds.

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Produce

Turnip

Turnip is a root vegetable with a mildly peppery flavor when raw and a sweeter, softer texture when cooked. Both the root and leafy greens are edible, though the root is the part most commonly referred to as turnip.

Turnip provides vitamin C, fiber, potassium, and smaller amounts of folate, calcium, and B vitamins.

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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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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 Cashew

Unsalted cashew is the edible kidney-shaped seed of the cashew tree, commonly eaten as a snack or used in cooking. It has a mild, buttery flavor and provides plant-based fats, protein, and minerals.

Cashews provide healthy monounsaturated and polyunsaturated fats, protein, magnesium, copper, manganese, zinc, phosphorus, and iron.

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Seeds

Unsalted Dry Roasted Peanut

Unsalted dry roasted peanuts are legumes commonly eaten as a snack or used as an ingredient. Dry roasting enhances flavor without added salt, while retaining much of their protein, healthy fats, and micronutrients.

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

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Spices

Unsalted Peanut

Unsalted peanuts are edible legumes commonly eaten as snacks or used in cooking. They are energy-dense and provide plant protein, healthy fats, and fiber.

Unsalted peanuts are notable for protein, monounsaturated and polyunsaturated fats, fiber, vitamin E, niacin, folate, magnesium, phosphorus, and manganese.

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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 Pistachio Nut

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

Pistachios provide protein, fiber, 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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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.

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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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Produce

Vidalia Or Other Sweet Onion

Vidalia and other sweet onions are mild, sweet varieties of onion commonly eaten raw or cooked in savory dishes. They are low in calories and add flavor, small amounts of fiber, and beneficial plant compounds.

Sweet onions provide vitamin C, small amounts of folate and potassium, fiber, and antioxidant compounds such as quercetin and other flavonoids.

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Produce

Vine Tomatoe

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

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

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Nuts

Walnut Piece

Walnut pieces are edible portions of walnuts, a tree nut commonly eaten raw, roasted, or added to meals and baked goods. They have a rich, slightly bitter flavor and are valued for their healthy fat content.

Walnuts provide alpha-linolenic acid (ALA) omega-3 fat, polyunsaturated fats, fiber, manganese, copper, magnesium, and vitamin E compounds.

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Nuts & Seeds

Walnuts (Chopped, May Use Pecans Or Almonds)

Walnuts are tree nuts with a rich, slightly bitter flavor and a soft-crunchy texture. They are commonly eaten raw or roasted and used in baking, salads, and savory dishes.

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

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Nuts

Walnuts Or Peanut

Walnuts and peanuts are both nutrient-dense edible seeds commonly grouped as nuts in cooking and meal planning. They provide plant protein, healthy fats, and fiber, though peanuts are legumes botanically.

They provide healthy unsaturated fats, protein, fiber, vitamin E, magnesium, folate, and other minerals; walnuts are especially rich in ALA omega-3 fats, while peanuts are notable for niacin and resveratrol.

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Nuts & Seeds

Walnuts, Chopped

Chopped walnuts are pieces of the edible tree nut from Juglans regia, commonly used in baking, salads, and savory dishes. They are rich in unsaturated fats and provide plant-based protein and fiber.

Walnuts provide alpha-linolenic acid (ALA), polyunsaturated fats, protein, fiber, manganese, copper, magnesium, and vitamin E.

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Grains

Wheat Berrie

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

Wheat berries provide complex carbohydrates, fiber, protein, B vitamins, iron, magnesium, manganese, phosphorus, selenium, and zinc.

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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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Produce

White Onion

White onion is a bulb vegetable with a sharp, pungent flavor that becomes sweeter when cooked. It is commonly used raw or cooked as a base ingredient in many savory dishes.

White onion provides vitamin C, small amounts of folate and potassium, and sulfur-containing compounds such as thiosulfinates, along with prebiotic fructans.

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Grains

White Whole Wheat Flour

White whole wheat flour is milled from hard white wheat and retains the bran, germ, and endosperm, making it a whole-grain flour with a lighter color and milder flavor than traditional red whole wheat flour. It is commonly used in baking as a more nutrient-dense alternative to refined white flour.

It provides carbohydrates, fiber, protein, B vitamins such as niacin and thiamin, iron, magnesium, phosphorus, and selenium.

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Grains

White Whole Wheat Or Spelt Flour

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

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

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Seeds

Whole Chestnut

Whole chestnut is an edible tree nut with a mildly sweet flavor and starchy texture, commonly roasted or boiled. Unlike most nuts and seeds, it is relatively low in fat and provides more carbohydrate.

Chestnuts provide carbohydrates, fiber, vitamin C, manganese, copper, potassium, and smaller amounts of B vitamins.

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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 Cracker

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

They typically provide complex carbohydrates, fiber, B vitamins, iron, magnesium, and small amounts of protein, with sodium and fat varying by product.

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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 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 higher-fiber alternative to refined pasta and serves as a carbohydrate-rich staple food.

Whole grain penne pasta provides complex carbohydrates, dietary 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 Spelt Flour

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

Whole grain spelt flour provides complex carbohydrates, fiber, protein, B vitamins including niacin, and minerals such as iron, magnesium, phosphorus, zinc, and manganese.

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Grains

Whole Oat Flour

Whole oat flour is a finely ground flour made from whole oat groats, retaining the bran and germ. It has a mild, slightly sweet flavor and is commonly used in baking and as a whole-grain ingredient.

Whole oat flour provides complex carbohydrates, soluble fiber including beta-glucans, manganese, phosphorus, magnesium, iron, and small amounts of plant 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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Grains

Whole Wheat Tortilla

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

Whole wheat tortillas provide complex carbohydrates, fiber, B vitamins such as thiamin and niacin, and minerals including 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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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-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 Pastry Flour

Whole-wheat pastry flour is a finely milled flour made from soft whole wheat, including the bran and germ. It has a lower protein content than regular whole-wheat flour and is commonly used in tender baked goods like muffins, pancakes, and pastries.

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

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Grains

Whole-Wheat Tortilla

Whole-wheat tortilla is a flatbread made primarily from whole-wheat flour, water, and fat. It is commonly used for wraps, tacos, and other grain-based dishes.

Whole-wheat tortillas typically provide complex carbohydrates, fiber, B vitamins such as thiamin and niacin, iron, magnesium, and small amounts of protein.

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Other

Whole-Wheat Tortillas (8")

Whole-wheat tortillas are flatbreads made primarily from whole-wheat flour, water, and fat, and are commonly used for wraps, tacos, and quesadillas. They provide a more fiber-rich option than tortillas made with refined flour.

Whole-wheat tortillas provide complex carbohydrates, fiber, iron, magnesium, selenium, and several B vitamins such as thiamin and niacin.

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Produce

Wild Mushroom

Wild mushrooms are edible fungi sold as produce and commonly used for their savory, earthy flavor and meaty texture. Nutritional value varies by species, but many are low in calories and provide useful micronutrients.

Many wild mushrooms provide B vitamins such as riboflavin and niacin, plus selenium, copper, potassium, and small amounts of fiber.

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Grains

Wild Rice

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

Wild rice provides complex carbohydrates, fiber, protein, manganese, magnesium, phosphorus, zinc, and several B vitamins.

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Produce

Yellow Bell Pepper

Yellow bell pepper is a sweet, mild variety of bell pepper commonly eaten raw or cooked. It is a non-starchy vegetable with high water content and notable vitamin C content.

Yellow bell pepper is especially rich in vitamin C and also provides vitamin A precursors, vitamin B6, folate, and potassium.

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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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