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Conditions › Heart & Circulation › Cardiovascular Conditions › Heart Disease

Heart Disease

174 foods in our reference help with Heart Disease.

Also covers Angina (Chest Pains) Arrhythmia Chest Pain or Tightness Heart Attack Heart Disease (Cardiomyopathy) Heart Palpitations
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

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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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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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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Sprouts

Alfalfa Sprouts

Alfalfa Sprouts are one of the most nutritionally rich foods and are packed with a full range of vitamins including A, D, C, K, and B-Complex as well as minerals such as iron, calcium, magnesium, zinc, silicon.

Vitamin A, Vitamin D, Vitamin C, Vitamin K, B-complex vitamins, Iron, Calcium, Magnesium, Zinc, Silicon
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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Fruits

Amla Berry

Amla Berry, also known as Indian Gooseberry, is an amazing fruit that contains a phenomenal amount of vitamin C and antioxidants such as ellagic acid and quercetin.

Vitamin C, Vitamin A, B-complex vitamins, Iron, Calcium, Chromium, Phosphorus, Antioxidants, Ellagic acid, Quercetin
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

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

Phytonutrients, Antioxidants, Fiber, Protein
Vegetables

Asparagus

Asparagus is a fantastic healing vegetable that is high in essential minerals such as selenium, zinc, and manganese which are vital for a strong and healthy immune system.

Vitamin A, Vitamin K, B-complex vitamins, Selenium, Zinc, Manganese, Folate, Amino acids, Fiber, Protein
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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Adaptogens

Astragalus

Astragalus is an essential herb for cold and flu season and is well known to help fight viral and bacterial infections, inflammation, and even cancer.

Rich in essential vitamins, minerals, and antioxidants
Vegetables

Avocado

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

Iron, Copper, Magnesium, Protein, Folate
Produce

Avocado 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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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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Spices

Basil And/Or Oregano

Basil and oregano are aromatic culinary herbs commonly used fresh or dried to flavor savory dishes. They are typically used in small amounts but provide concentrated plant compounds and some micronutrients.

Basil and oregano provide vitamin K and smaller amounts of vitamin A, manganese, calcium, and antioxidant polyphenols, especially in dried form.

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Vegetables

Bell Peppers

Bell Peppers contain an impressive amount of vitamin C with up to as much as six times as oranges.

Vitamin C, Vitamin A, Potassium, Beta-carotene, Fiber, Folate, Lycopene, Antioxidants
Fruits

Blackberries

Blackberries are nutritionally packed with vitamins C, E, A, and K, minerals magnesium, potassium, manganese, copper, and antioxidants such as ellagic acid.

Vitamin C, Vitamin E, Vitamin A, Vitamin K, Magnesium, Potassium, Manganese, Copper, Antioxidants, Ellagic acid
Nuts

Brazil Nuts

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

Vitamin E, B-complex vitamins, Selenium, Zinc, Copper, Manganese, Protein
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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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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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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Vegetables

Brussel Sprouts

Brussel Sprouts are an incredibly nutritious vegetable that are rich in antioxidants, phytonutrients, vitamins C, A, and E, and alkalizing minerals such as calcium, copper, iron, and manganese.

Vitamin C, Vitamin A, Vitamin E, Vitamin K, Calcium, Copper, Iron, Manganese, Antioxidants, Phytonutrients
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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Produce

Butterhead Lettuce Leave

Butterhead lettuce leaves are a tender, mild-flavored leafy vegetable commonly eaten raw in salads and wraps. They are low in calories and provide hydration and modest amounts of vitamins and minerals.

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

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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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Spices

Cardamom

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

Iron, Manganese, Calcium, Magnesium, Antioxidants
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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Nuts

Cashews

Cashews are a crunchy, yet delicately sweet nut that is treasured around the world for its flavor and health benefits.

B-complex vitamins, Iron, Selenium, Zinc, Copper, Protein
Vegetables

Cauliflower

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

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

Chia Seeds

Chia Seeds are an amazing superfood that contain numerous health and healing benefits.

Vitamin E, B-complex vitamins, Calcium, Magnesium, Zinc, Iron, Protein, Omega-3 fatty acids, Antioxidants, Fiber
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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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

Cilantro Or Basil

Cilantro and basil are leafy culinary herbs commonly used fresh to add bright, aromatic flavor to dishes. They are low-calorie produce items that provide small amounts of vitamins, minerals, and protective plant compounds.

They provide vitamin K and smaller amounts of vitamin A, vitamin C, folate, and polyphenol antioxidants.

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Produce

Cilantro Or Basil Leave

Cilantro and basil are aromatic culinary herbs commonly used fresh to add flavor to savory dishes, sauces, and salads. Both are low-calorie ingredients that contribute small amounts of vitamins and protective plant compounds.

They provide vitamin K and smaller amounts of vitamin A, vitamin C, folate, and various polyphenols, with cilantro also contributing trace minerals such as potassium and manganese.

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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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Other

Cocoa

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

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

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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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Beverages

Coconut Water

Coconut Water that comes from young green coconuts is a highly nutritious, cleansing, and refreshing juice that is lightly sweet and packed with B-complex vitamins and minerals such as calcium, iron, magnesium.

Calcium, Iron, Magnesium, Potassium, Zinc, Manganese
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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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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Fruits

Cranberries

Cranberries are an excellent source of vitamin C, A, and beta carotene.

Vitamin C, Vitamin A, Beta-carotene, Antioxidants
Mushrooms

Crimini Mushrooms (Baby Portobello Mushrooms)

Crimini Mushrooms, also known as baby portobello mushrooms, are a medicinal powerhouse and contain several unique health promoting compounds.

Vitamin E, Vitamin B12, Vitamin D, Zinc, Selenium, Iron, Calcium, Antioxidants
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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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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Fruits

Dates

Dates are an ideal food for improved energy and brain function.

Vitamin A, B-complex vitamins, Iron, Calcium, Manganese, Copper, Potassium, Fiber
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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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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Vegetables

Fennel

Fennel is considered both a vegetable and a herb due to its wide ranging nutritional and healing benefits.

Vitamin C, Magnesium, Cobalt, Iron, Folate, Phytonutrients
Teas

Fenugreek Tea

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

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

Fresh Asparagus (Trimmed)

Fresh asparagus is a tender spring vegetable known for its mild, earthy flavor and edible young shoots. It is low in calories and commonly steamed, roasted, grilled, or added to soups and salads.

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

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Spices

Fresh Basil (Chopped)

Fresh basil is an aromatic culinary herb commonly used in salads, sauces, and cooked dishes. Chopped fresh basil adds a sweet, peppery flavor and small amounts of vitamins and protective plant compounds.

Fresh basil provides vitamin K, vitamin A carotenoids, small amounts of vitamin C, manganese, and various polyphenols and essential oils.

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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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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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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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Herbs

Gotu Kola

Gotu Kola is a medicinal herb that has tremendous healing properties that are known to benefit a wide variety of ailments.

Vitamin A, Vitamin C, B-complex vitamins, Silicon, Selenium, Calcium, Magnesium, Iron
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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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 Peas

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

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

Green-Leaf Lettuce Leave

Green-leaf lettuce is a leafy vegetable with tender green leaves and a mild flavor, commonly eaten raw in salads and sandwiches. The import category "Produce" is broadly correct; the specific food category is Vegetables.

Green-leaf lettuce provides vitamin K, vitamin A carotenoids, folate, and smaller amounts of vitamin C, potassium, and fiber.

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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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Fruits

Guava

Guava is a sub tropical sweet fruit that has several healing properties.

Vitamin C, Vitamin A, Vitamin E, Vitamin K, Potassium, Copper, Manganese, Antioxidants, Lycopene
Produce

Handful Of Cilantro

Cilantro is the fresh leafy herb of the coriander plant, commonly used to add a bright, citrusy flavor to foods. A handful provides flavor with very few calories.

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

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Produce

Handful Of Fresh Herbs Such As Mint Or Cilantro

Fresh herbs such as mint or cilantro are aromatic leafy plants used in small amounts to add flavor and freshness to meals. They are very low in calories and can contribute small amounts of vitamins, minerals, and protective plant compounds.

Fresh herbs can provide vitamin K, vitamin A, vitamin C, folate, and small amounts of potassium and polyphenols, though amounts vary by herb and serving size.

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Fruits

Hawthorn Berry

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

Antioxidants
Fruits

Honeydew Melon

Honeydew Melon is a hydrating fruit that has wonderful nutritional and healing benefits.

Vitamin C, B-complex vitamins, Copper, Silicon
Produce

Japanese Or Regular Sweet Potatoe

Sweet potato is a starchy root vegetable that includes Japanese varieties and common orange-fleshed types. It is naturally sweet and commonly eaten baked, steamed, roasted, or mashed.

Sweet potatoes provide carbohydrate, fiber, potassium, vitamin C, and are especially rich in vitamin A precursors such as beta-carotene in orange-fleshed varieties.

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Produce

Jar Roasted Red Pepper

Jar-roasted red peppers are mature red bell peppers that have been roasted and preserved in a jar, often in water, oil, vinegar, and salt. They have a sweet, smoky flavor and are used in salads, sandwiches, dips, and sauces.

Red peppers are especially rich in vitamin C and vitamin A precursors such as beta-carotene, and also provide vitamin B6, folate, potassium, and small amounts of fiber.

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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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Condiments

Kalamata Or Niçoise Olive

Kalamata and Niçoise olives are brined varieties of cured olives commonly eaten whole or used in salads and Mediterranean dishes. They provide mostly monounsaturated fat and are typically high in sodium due to curing.

Olives provide monounsaturated fat, vitamin E, copper, iron, and small amounts of fiber and polyphenolic compounds.

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Vegetables

Kale

Kale is a nutritionally packed leafy vegetable that contains incredible healing and rejuvenating properties.

Vitamin A, Vitamin C, Vitamin E, Vitamin K, B-complex vitamins, Iron, Magnesium, Copper, Potassium, Sulfur
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

Lettuce Leaves Or Other Salad Green

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

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

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Legumes

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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Vegetables

Mache

Mache is an exceptionally nutritious salad green that is soft, buttery, creamy, and nutty.

Iron, Omega-3 fatty acids, Folate
Fruits

Mamey

Mamey is a sweet, creamy fruit that grows in Florida, Texas, California, Hawaii, Mexico, and South America.

Vitamin C, Vitamin A, Vitamin B, Copper, Potassium, Calcium, Magnesium, Iron, Sodium, Fiber
Fruits

Mangos

Mangos are one of the most popular and nutritionally rich fruits in the world and are often referred to as “The King of the Fruits”.

Vitamin A, Vitamin C, Vitamin E, B-complex vitamins, Flavonoids, Beta-carotene, Fiber
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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Other

Medium Apples, Pared, Cored, Sliced

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

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

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Fruits

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

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

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

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Fruits

Medium 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

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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Vegetables

Mustard Greens

Mustard Greens are one of the most nutritious green leafy vegetables and are packed with health promoting and disease preventing properties.

Vitamin A, Vitamin K, Vitamin C, Zinc, Selenium, Calcium, Magnesium, Iron
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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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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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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Herbs

Olive Leaf

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

Rich in essential vitamins, minerals, and antioxidants
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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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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Spices

Paprika Spice

Paprika Spice is high in vitamin A and C as well as bioflavonoids, antioxidants, and carotenes.

Vitamin A, Vitamin C, Iron, Antioxidants
Vegetables

Parsnips

Parsnips are a sweet, nutritious root vegetable that are high in health promoting antioxidants and dietary fiber.

Vitamin C, Vitamin E, Vitamin K, B-complex vitamins, Iron, Calcium, Copper, Manganese, Antioxidants, Fiber
Produce

Pattypan Squash

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

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

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Nuts

Peanut

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

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

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Nuts

Pecans

Pecans are a nourishing food and contain several vitamins, minerals, and antioxidants that are essential for optimum health.

Vitamin A, Vitamin E, B-complex vitamins, Vitamin B-6, Zinc, Calcium, Magnesium, Selenium, Iron, Manganese
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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Spices

Pinch Sea Salt

Sea salt is a culinary salt produced by evaporating seawater and used primarily for seasoning and food preservation. In pinch-sized amounts it contributes salty flavor with trace minerals, but nutritionally it is still mostly sodium chloride.

Sea salt provides sodium and chloride, with small amounts of trace minerals depending on the source and processing.

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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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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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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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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
Other

Quick-Cooking Oats, Uncooked

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

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

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Other

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 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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Vegetables

Red Cabbage

Red Cabbage is one of the most healthful and least expensive vegetables available today.

Vitamin C, Vitamin K, B-complex vitamins, Iodine, Calcium, Magnesium, Potassium, Iron, Anthocyanins, Polyphenols
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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Produce

Red Or Yellow Bell Pepper

Red and yellow bell peppers are sweet, crisp varieties of mature sweet peppers commonly eaten raw or cooked. They are produce vegetables that are especially rich in antioxidant vitamins and carotenoids.

Red and yellow bell peppers provide abundant vitamin C, along with vitamin A precursors such as beta-carotene, plus vitamin B6, folate, potassium, and fiber.

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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

Romaine Lettuce

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

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

Roses

Roses are a medicinal flower that have been used since ancient times for their nutritional and healing benefits.

Vitamin C, Vitamin A, Vitamin D, Vitamin E, B-complex vitamins, Zinc, Iron, Selenium
Herbs

Sage

Sage is a legendary herb well known for its phenomenal health promoting and disease preventing properties.

Antioxidants
Spices

Salt To Taste

Table salt is a crystalline seasoning made primarily of sodium chloride and used to enhance flavor in foods. “Salt to taste” usually indicates an unspecified amount added during cooking or at the table.

Salt provides sodium, and iodized table salt may also provide iodine in small amounts.

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Fruits

Sapodilla

Sapodilla is a tropical fruit that readily grows in florida and central america and has many nutritional and health benefits.

Vitamin A, Vitamin C, B-complex vitamins, Iron, Copper, Potassium, Antioxidants, Tannins
Produce

Scallions And Fresh Cilantro Leave

Scallions and fresh cilantro leaves are aromatic culinary vegetables and herbs commonly used raw or cooked to add pungent, fresh flavor to dishes. They are low in calories and contribute small amounts of vitamins, minerals, and protective plant compounds.

They provide vitamin K, vitamin C, folate, and small amounts of potassium and carotenoid antioxidants.

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Herbs

Schisandra

Schisandra is a medicinal berry that has been used for thousands of years for its exceptional health promoting benefits.

Rich in essential vitamins, minerals, and antioxidants
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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Mushrooms

Shiitake Mushrooms

Shiitake Mushrooms have been called the “miracle mushroom” due to their powerful immune boosting and cancer fighting properties.

Vitamin B12, Vitamin A, Vitamin D, Vitamin C, Iron, Zinc, Amino acids
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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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

Small Golden Beet

Small golden beet is a sweet, earthy root vegetable variety of beet with golden-yellow flesh. It is commonly roasted, steamed, or eaten raw, and both the root and greens are edible.

Golden beets provide fiber, folate, potassium, manganese, vitamin C, and naturally occurring betalain pigments and other antioxidants.

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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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Spirulina
Superfoods

Spirulina

Spirulina is often deemed the most nutritionally complete of all foods and has countless uses as a supplement for maintaining good health and preventing diseases.

Vitamin A, Vitamin K, Iron, Magnesium, Antioxidants, Protein, Chlorophyll, Beta-carotene, Carotenoids, Phytonutrients
Sprouts

Sprouts

Whether alfalfa or sunflower, sprouts are a nutritional powerhouse, packed with a full range of vitamins including A, D, C, K, and B-complex, as well as minerals such as iron, calcium, magnesium, zinc, silicon.

Vitamin A, Vitamin D, Vitamin C, Vitamin K, B-complex vitamins, Iron, Calcium, Magnesium, Zinc, Silicon
Produce

Sun-Dried Tomatoe

Sun-dried tomatoes are ripe tomatoes that have been dehydrated to concentrate their flavor and nutrients. They are commonly used in salads, pasta dishes, spreads, and Mediterranean-style cooking.

Sun-dried tomatoes are notable for lycopene, potassium, vitamin C, vitamin K, iron, and fiber, though amounts vary by preparation.

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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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Seeds

Sunflower Seeds

They are a rich source of easily digestible and assimilable protein which is essential for the repair of tissues, nerves, and cells.

Vitamin D, B-complex vitamins, Vitamin K, Vitamin E, Selenium, Magnesium, Zinc, Iron, Protein, Antioxidants
Sprouts

Sunflower Sprouts

Sunflower Sprouts (also known as sunflower greens) are a great tasting micro-green that are grown from sunflower seeds.

Vitamin A, Vitamin E, Vitamin D, B-complex vitamins, Calcium, Iron, Copper, Magnesium, Zinc, Protein
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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Tangerines
Fruits

Tangerines

Tangerines may be smaller than oranges, but they are several times higher in vitamins, minerals, and antioxidants such as vitamins C and A, calcium, magnesium and selenium, and beta-carotene and luteins.

Vitamin C, Vitamin A, Calcium, Magnesium, Selenium, Antioxidants, Beta-carotene, Fiber
Herbs

Tarragon

Tarragon is a culinary and medicinal herb that is rich in vitamins A, C, and B-complex and minerals such as zinc, copper, iron, and magnesium.

Vitamin A, Vitamin C, B-complex vitamins, Zinc, Copper, Iron, Magnesium, Protein
Produce

Thai Basil

Thai basil is a fragrant culinary herb with a sweet, spicy, anise-like flavor commonly used in Southeast Asian cooking. It is typically eaten fresh or lightly cooked in small amounts.

Thai basil provides small amounts of vitamin K, vitamin A, manganese, and antioxidant plant compounds such as eugenol and rosmarinic acid.

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Fruit

Thin Spears Asparagu

Thin spears asparagus is a tender form of asparagus, a green non-starchy vegetable commonly eaten steamed, roasted, sautéed, or raw in salads. It has a mild, slightly grassy flavor and cooks more quickly than thicker spears.

Asparagus provides folate, vitamin K, vitamin C, vitamin A, fiber, and small amounts of potassium and iron.

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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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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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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 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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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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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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Vegetables

Watercress

Watercress is a green leafy vegetable that is very rich in vitamins A, C, K and beta carotene and minerals such as calcium, magnesium, copper, and potassium.

Vitamin A, Vitamin C, Vitamin K, Calcium, Magnesium, Copper, Potassium, Iodine, Beta-carotene
Produce

White-Fleshed Sweet Potatoe

White-fleshed sweet potato is a starchy root vegetable with a mildly sweet flavor and pale interior. It is commonly cooked by baking, steaming, roasting, or boiling.

White-fleshed sweet potato provides carbohydrates, fiber, vitamin C, potassium, vitamin B6, and smaller amounts of manganese and copper.

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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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Vegetables

Winter Squash

Winter Squash is a highly nutritious and alkaline food which rich in phytonutrients and antioxidants.

Vitamin A, Vitamin E, Vitamin C, B-complex vitamins, Iron, Zinc, Copper, Calcium, Potassium, Phytonutrients