High Blood Pressure

Spices

–¾ Teaspoon Sea Salt

Sea salt is a culinary salt produced by evaporating seawater and used primarily for seasoning and preservation. Nutritionally, it serves mainly as a source of sodium, with only trace amounts of other minerals.

Sea salt provides sodium chloride and may contain trace minerals such as magnesium, calcium, and potassium, though usually in very small amounts.

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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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Condiments

+ 1 Teaspoon Reduced-Sodium Soy Sauce

Reduced-sodium soy sauce is a fermented soybean-based seasoning used in small amounts to add salty, savory umami flavor. Even reduced-sodium versions still contribute a notable amount of sodium per teaspoon.

It provides sodium as its main nutrient, with small amounts of protein and trace minerals depending on the brand.

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Fruit

+ 1½ Teaspoons Fresh Lemon Juice

Fresh lemon juice is the acidic juice pressed from lemons, commonly used in small amounts to add brightness and tart flavor to foods and beverages. It is a fruit-derived ingredient.

Lemon juice provides vitamin C and small amounts of potassium and folate, along with citric acid and flavonoid antioxidants.

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Condiments

+ 2 Tablespoons Dijon Or Yellow Mustard

Dijon or yellow mustard is a condiment made primarily from mustard seeds, vinegar, water, and seasonings. It is typically used in small amounts to add sharp, tangy flavor to foods.

Mustard provides small amounts of selenium, magnesium, and phosphorus, but prepared mustard is most notable for being low in calories and often relatively high in sodium.

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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

−2 Pounds Fresh Spinach

Spinach is a leafy green vegetable commonly eaten raw or cooked. It is low in calories and nutrient-dense.

Spinach provides vitamin K, folate, vitamin A, vitamin C, manganese, magnesium, potassium, iron, and lutein/zeaxanthin.

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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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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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Produce

½ Pounds Potatoe

Potato is a starchy root vegetable commonly eaten baked, boiled, mashed, or roasted. It provides carbohydrate for energy and, with the skin, contributes fiber and potassium.

Potatoes are rich in carbohydrate and provide potassium, vitamin C, vitamin B6, and some fiber, especially when eaten with the skin.

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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

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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Fruit

3 Small Ripe Banana

Ripe banana is a sweet tropical fruit commonly eaten fresh and used in snacks, smoothies, and baking. Small ripe bananas are soft, easy to digest, and provide quick carbohydrate energy.

Bananas provide carbohydrates, potassium, vitamin B6, vitamin C, and small amounts of magnesium and manganese.

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Fruit

4 Small Banana

Banana is a sweet, starchy tropical fruit commonly eaten fresh or added to smoothies, cereals, and baked goods. Small bananas provide quick energy along with potassium and fiber.

Bananas are notable for potassium, vitamin B6, vitamin C, manganese, and carbohydrate, with some dietary fiber especially when less ripe.

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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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Fruit

9- To 10-Oz. Green Plantain Or 6 Oz. Yukon Gold Potatoe

Green plantain is a starchy, unripe banana commonly cooked before eating. It is a carbohydrate-rich staple food with more resistant starch than ripe bananas.

Green plantain provides carbohydrate, fiber, potassium, vitamin B6, and vitamin C.

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Produce

A 15-Oz. Can Diced Tomatoe

Canned diced tomatoes are chopped ripe tomatoes preserved for convenience, often packed in tomato juice with added salt or citric acid. They are commonly used in soups, sauces, stews, and mixed dishes.

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

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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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Vegetables

Acorn Squashes, Washed

Acorn squash is a winter squash with mildly sweet, orange-yellow flesh that is typically roasted, baked, or steamed. Washed acorn squash is a starchy vegetable commonly used as a side dish or in soups and stuffed preparations.

Acorn squash provides fiber, vitamin A precursors (beta-carotene), vitamin C, potassium, magnesium, and small amounts of B vitamins.

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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 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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Other

Aluminum-Free Baking Powder

Aluminum-free baking powder is a chemical leavening agent used in baking, typically made from baking soda, one or more acid salts, and starch. It helps doughs and batters rise but is not a meaningful source of beneficial nutrients.

It is generally used in small amounts and provides little nutritional value, though it may contribute a small amount of sodium.

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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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Condiments

Aquafaba

Aquafaba is the viscous cooking liquid from chickpeas or other legumes, commonly used as an egg replacer and foaming agent in vegan cooking and baking. It is a processed culinary byproduct rather than a traditional condiment.

Aquafaba contains mostly water with small amounts of carbohydrate, protein, and minerals, but it is not a concentrated source of nutrients.

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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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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

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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Produce

Baked Sweet Potato

Baked sweet potato is a starchy root vegetable with a naturally sweet flavor and soft texture when cooked. It is commonly eaten as a side dish and is especially notable for its orange flesh, which provides beta-carotene.

Baked sweet potato provides beta-carotene (vitamin A precursor), fiber, potassium, vitamin C, and vitamin B6.

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Produce

Baked Sweet Potatoe

Baked sweet potato is a starchy root vegetable with a naturally sweet flavor and soft texture when cooked. It is commonly eaten as a side dish and provides complex carbohydrates along with fiber and carotenoid antioxidants.

Baked sweet potato is especially rich in vitamin A precursors (beta-carotene), and also provides vitamin C, potassium, manganese, and dietary fiber.

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Produce

Baking Potato

A baking potato is a starchy tuber, commonly referring to larger potatoes such as russets that are typically baked, roasted, or mashed. It is a versatile vegetable that provides carbohydrate energy along with several essential nutrients.

Baking potatoes are rich in potassium and provide vitamin C, vitamin B6, carbohydrate, and some fiber, especially when eaten with the skin.

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Condiments

Barbecue Sauce

Barbecue sauce is a condiment typically made from tomatoes, vinegar, sweeteners, and spices, with recipes varying widely by brand and style. It is usually used in small amounts as a flavoring rather than a major source of nutrition.

Barbecue sauce may provide small amounts of potassium and lycopene from tomato ingredients, but it is often higher in added sugars and sodium than most whole foods.

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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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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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Produce

Basil Leave

Basil leaves are the aromatic leaves of the basil herb, commonly used fresh or dried to flavor savory dishes. They have a distinctive sweet, peppery aroma and are typically used in small culinary amounts.

Basil provides vitamin K and smaller amounts of vitamin A, manganese, and various antioxidant phytochemicals such as eugenol and rosmarinic acid.

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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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Produce

Bell Peppers From The Jar

Bell peppers from the jar are preserved sweet peppers, typically packed in water, vinegar, oil, or brine. They retain some of the nutrients of fresh peppers but are often higher in sodium depending on the packing liquid.

Jarred bell peppers provide vitamin C and smaller amounts of vitamin A, vitamin B6, and antioxidant carotenoids, though levels can vary with processing.

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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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Fruit

Blood Orange

Blood orange is a citrus fruit variety with deep red to crimson flesh and a sweet-tart flavor. It is commonly eaten fresh or used in juices, salads, and desserts.

Blood orange provides vitamin C, fiber, folate, potassium, and antioxidant compounds including anthocyanins and other flavonoids.

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Fruit

Blood Orange Juice

Blood orange juice is the juice extracted from blood oranges, a citrus fruit with a sweet-tart flavor and red to deep orange pigmentation from anthocyanin antioxidants. It is commonly consumed as a beverage and as a source of vitamin C.

Blood orange juice is especially rich in vitamin C and also provides folate, potassium, citrus flavonoids, and anthocyanin pigments.

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Produce

Boston Lettuce Or 8 To 10 Spinach Leave

Boston lettuce is a tender leafy green lettuce with soft leaves and a mild flavor. It is low in calories and commonly eaten raw in salads or wraps.

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

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Condiments

Bragg Liquid Amino

Bragg Liquid Aminos is a savory seasoning sauce made primarily from soy protein and water, used as a soy sauce alternative. It provides flavor but is relatively high in sodium.

It contains small amounts of amino acids from soy protein and is notable mainly for its high sodium content.

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Grains

Bread Crumb

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

Bread crumbs primarily provide carbohydrates, with small amounts of protein, B vitamins, iron, and sodium that vary by product and whether they are enriched or seasoned.

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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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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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Condiments

Buffalo-Style Hot Sauce

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

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

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Other

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

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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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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Spices

Cajun Seasoning

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

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

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Herbs

California Poppy

California Poppy is a medicinal herb and flower that is rich in vitamins A, C, and E as well as minerals such as calcium and magnesium.

Vitamin A, Vitamin C, Vitamin E, Calcium, Magnesium

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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Other

Can Diced Green Chiles (Drained)

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

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

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Produce

Canned Diced Tomatoe

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

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

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Spices

Canned Yellow Corn (15.2 Ounce Can, No-Salt-Added, Drained)

Canned yellow corn is a starchy vegetable made from sweet corn kernels preserved in a can; when drained and no-salt-added, it is a convenient source of carbohydrates and some fiber with relatively low sodium. It has a mild sweet flavor and can be used in salads, soups, casseroles, and side dishes.

Yellow corn provides carbohydrates, fiber, folate, thiamin, magnesium, potassium, and carotenoids such as lutein and zeaxanthin.

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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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Fruits

Cantaloupe

Cantaloupe is an amazing fruit that has over 19 vitamins and minerals that help to boost the immune system, detoxify the organs, and deeply hydrate and alkalinize the body.

Vitamin C, Vitamin A, Sodium, Beta-carotene

Condiments

Carton Low-Sodium Vegetable Broth

Low-sodium vegetable broth is a savory liquid made by simmering vegetables, herbs, and seasonings, then packaging the strained broth for cooking or sipping. It is generally low in calories and used to add flavor with less sodium than regular broth.

It typically provides water, small amounts of potassium and other minerals, and modest amounts of vitamins depending on the vegetables used, while remaining low in calories.

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Condiments

Castelvetrano Olive

Castelvetrano olives are a mild, buttery green olive variety from Sicily, commonly eaten cured as a table olive. They are typically brined and have a softer texture and less bitterness than many other olives.

Castelvetrano olives provide monounsaturated fat, vitamin E, small amounts of iron and copper, and antioxidant polyphenols, but they are often relatively high in sodium due to brining.

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Vegetables

Celery

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

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

Produce

Celery And Carrot Sticks And Snap Pea Pods For Dipping

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

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

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Dairy

Cheddar Cheese, Low-Fat, Shredded

Low-fat shredded cheddar cheese is a reduced-fat dairy product made from cheddar cheese and commonly used for topping, melting, and cooking. It provides concentrated protein and calcium with less fat than regular cheddar.

It is a good source of protein, calcium, phosphorus, vitamin B12, riboflavin, and often sodium.

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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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Protein

Chicken Bouillon (Low Sodium)

Low-sodium chicken bouillon is a concentrated seasoning base made from chicken stock or flavorings, salt, and seasonings, used to add savory flavor to soups, grains, and sauces. It is typically used in small amounts and is not a major source of protein despite the import category.

It typically provides sodium as its main nutrient, with small amounts of protein and trace minerals depending on the brand.

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Protein

Chicken Broth

Chicken broth is a savory liquid made by simmering chicken, bones, meat, and often vegetables or seasonings in water. It is commonly used as a base for soups, sauces, and cooking grains.

Chicken broth provides water and varying amounts of sodium, small amounts of protein, and may contain collagen/gelatin, potassium, and trace minerals depending on preparation.

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Produce

Chile-Garlic Sauce Or Sriracha Sauce

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

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

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Spices

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

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

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

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Condiments

Chipotle Chiles In Adobo Sauce

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

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

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Condiments

Chipotle Pepper In Adobo Sauce

Chipotle peppers in adobo sauce are smoked, dried jalapeños packed in a tangy, seasoned tomato-vinegar sauce. They are used primarily as a spicy flavoring ingredient rather than eaten in large amounts on their own.

They provide capsaicinoids, small amounts of vitamin C and vitamin A, and may contain notable sodium depending on the brand.

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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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Herbs

Chopped Cilantro

Chopped cilantro is the fresh leaf of the coriander plant, commonly used as an herb to add a bright, citrusy flavor to foods. It is low in calories and typically eaten in small amounts as a garnish or seasoning.

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

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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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Spices

Chunky No-Salt-Added Peanut Butter

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

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

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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

Cilantro Sprig

Cilantro sprig is the fresh leafy stem of coriander, a tender herb commonly used as a garnish and flavoring in many cuisines. It has a bright, citrusy, slightly peppery taste.

Cilantro provides vitamin K, small amounts of vitamin A and vitamin C, and trace minerals such as potassium and manganese.

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Fruit

Clementine

Clementine is a small, sweet citrus fruit that is easy to peel and typically eaten fresh. It is a type of mandarin orange and is valued for its vitamin C content and hydration.

Clementines provide vitamin C, fiber, folate, potassium, and small amounts of carotenoids such as beta-cryptoxanthin.

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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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Condiments

Coarse Ground Mustard

Coarse ground mustard is a condiment made from cracked mustard seeds mixed with liquid such as vinegar, water, or wine. It has a pungent flavor and is typically used in small amounts as a seasoning or spread.

Coarse ground mustard provides small amounts of selenium, magnesium, and plant compounds from mustard seeds, though serving sizes are usually small.

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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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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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Condiments

Containers Low-Sodium Vegetable Broth

Low-sodium vegetable broth is a savory liquid made by simmering vegetables, herbs, and seasonings in water. It is commonly used as a cooking base for soups, grains, sauces, and braised dishes.

It typically provides water, small amounts of potassium and other trace minerals, and very few calories, protein, or fat.

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Produce

Cooked Beet

Cooked beet is the softened root of the beet plant, with a sweet, earthy flavor. It is commonly eaten roasted, boiled, or steamed as a vegetable side or salad ingredient.

Cooked beet provides folate, manganese, potassium, fiber, and betalain pigments, with modest amounts of vitamin C and iron.

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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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Spices

Creole Seasoning

Creole seasoning is a spice blend commonly made from paprika, black pepper, garlic powder, onion powder, cayenne, and herbs such as oregano and thyme. It is used to add savory, spicy flavor to meats, seafood, vegetables, and rice dishes.

Creole seasoning typically provides small amounts of sodium along with trace antioxidants and phytochemicals from paprika, peppers, garlic, onion, and herbs.

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Produce

Crudités Carrot And Celery Stick

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

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

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Dairy

Crumbled Feta Cheese

Crumbled feta cheese is a brined, tangy cheese traditionally made from sheep's milk or a mix of sheep's and goat's milk. It is commonly used as a salty topping or ingredient in salads, grain dishes, and baked foods.

Feta provides protein, calcium, phosphorus, vitamin B12, riboflavin, and sodium, with smaller amounts of vitamin A and zinc.

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Dairy

Crumbled White Cheese (E.G., Feta Or Queso Fresco)

Crumbled white cheeses such as feta and queso fresco are fresh to brined dairy cheeses with a tangy, salty flavor and soft, crumbly texture. They are commonly used in salads, tacos, grain dishes, and savory baked foods.

These cheeses provide protein, calcium, phosphorus, vitamin B12, riboflavin, and varying amounts of sodium and saturated fat.

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Vegetables

Cucumber (Sliced)

Cucumber is a mild, crisp vegetable commonly eaten raw in salads, sandwiches, and snacks. Sliced cucumber is very high in water and low in calories.

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

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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

Daikon Radishe

Daikon radish is a large, mild-flavored white root vegetable commonly eaten raw, pickled, or cooked in East Asian cuisines. It is low in calories and adds crisp texture and a slightly peppery taste to dishes.

Daikon radish provides vitamin C, folate, potassium, and small amounts of calcium, along with dietary fiber and water.

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Spices

Dash Of Tajin Seasoning

Tajín seasoning is a chili-lime salt blend commonly used to add tangy, spicy flavor to fruits, vegetables, and snacks. A dash contributes flavor more than meaningful nutrition.

In a small dash, Tajín provides minimal calories and trace amounts of sodium, with negligible vitamins, minerals, protein, fat, or fiber.

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Condiments

Del’S Basic Barbecue Sauce

A prepared barbecue sauce used as a condiment, typically made from tomato paste, vinegar, sweeteners, salt, and spices. It is generally used in small amounts to add sweet, tangy, and smoky flavor to foods.

Barbecue sauce is typically a source of sodium and added sugars, with small amounts of potassium and trace carotenoids if tomato-based.

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Produce

Delicata Squash

Delicata squash is a winter squash with thin, edible skin and mildly sweet flesh. It is commonly roasted and used as a starchy vegetable side dish.

Delicata squash provides fiber, vitamin A precursors (beta-carotene), vitamin C, potassium, and small amounts of B vitamins and magnesium.

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Produce

Dice Zucchini

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

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

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Vegetables

Diced Celery

Diced celery is chopped stalk celery, a crunchy, low-calorie vegetable commonly used raw or cooked in salads, soups, and mixed dishes. It has a high water content and a mild, slightly salty flavor.

Celery provides vitamin K, folate, potassium, small amounts of vitamin C, and dietary fiber with very few calories.

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Condiments

Dijon Mustard

Dijon mustard is a prepared condiment made primarily from mustard seeds, vinegar, water, and salt, often with white wine or verjuice. It is used in small amounts to add sharp, tangy flavor to dressings, sauces, and sandwiches.

Dijon mustard provides small amounts of selenium, magnesium, and phosphorus from mustard seeds, but serving sizes are typically small and sodium can be significant.

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Condiments

Dijon-Style Mustard

Dijon-style mustard is a condiment made primarily from mustard seeds, vinegar, water, salt, and seasonings. It is commonly used in dressings, sauces, marinades, and as a spread.

Dijon-style mustard provides small amounts of selenium, sodium, and trace amounts of omega-3 fatty acids and magnesium, though serving sizes are typically small.

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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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Condiments

Dill Pickle

Dill pickle is a cucumber preserved in a brine of water, salt, vinegar, and dill, sometimes with garlic and spices. It is a low-calorie fermented or pickled food commonly used as a condiment or side.

Dill pickles provide sodium and small amounts of vitamin K, with minimal calories and carbohydrates; naturally fermented varieties may also contain beneficial bacteria.

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Condiments

Dill Pickle Juice

Dill pickle juice is the brine from pickled cucumbers, typically made with water, vinegar, salt, dill, and spices. It is a very high-sodium condiment liquid sometimes consumed in small amounts or used in marinades.

It provides sodium as its main nutrient and may contain small amounts of potassium, vinegar-derived acids, and trace minerals depending on the recipe.

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Condiments

Dill Pickle Relish

Dill pickle relish is a chopped pickle condiment typically made from cucumbers, vinegar, dill, and salt, often with added sweeteners or spices depending on the style. It is generally used in small amounts as a flavoring rather than a major nutrient source.

Dill pickle relish is usually low in calories and fat, with small amounts of vitamin K from cucumber and herbs, but it is most notable for its sodium content.

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Herbs

Dong Quai

Dong Quai has been used for thousands of years as a medicinal herb and is prized for its ability to benefit both the female and male reproductive system.

Vitamin B-12, Cobalt, Iron, Folate

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

Dry Ramen Noodle

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

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

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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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Condiments

Enchilada Sauce

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

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

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Produce

English Cucumber

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

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

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Produce

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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Spices

Everything Bagel Seasoning

Everything bagel seasoning is a savory spice blend typically made from sesame seeds, poppy seeds, dried garlic, dried onion, and salt. It is used as a topping or seasoning rather than a significant source of calories or macronutrients.

In small amounts it provides trace minerals and phytonutrients from sesame, poppy, garlic, and onion, but it is most notable nutritionally for its sodium content if salt is included.

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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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Dairy

Fat-Free Cream Cheese

Fat-free cream cheese is a soft, spreadable dairy product made from milk and/or cream with most of the fat removed. It has a tangy flavor similar to regular cream cheese but typically contains more additives for texture and stability.

Fat-free cream cheese typically provides protein, calcium, phosphorus, vitamin A, and sodium, with little to no fat.

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Grains

Fat-Free Pasta Sauce

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

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

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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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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

Produce

Fennel Frond

Fennel fronds are the feathery green leaves of the fennel plant, used as a fresh herb with a mild anise-like flavor. They are edible and commonly added to salads, seafood dishes, soups, and garnishes.

Fennel fronds provide small amounts of vitamin C, vitamin A, potassium, calcium, and antioxidant plant compounds.

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Fruits

Figs

Figs are a highly prized and nourishing fruit that have been used to treat nearly every known disease since ancient times.

Calcium, Iron, Copper, Potassium, Selenium, Zinc

Produce

Fingerling Potatoe

Fingerling potato is a small, narrow variety of potato with a firm, waxy texture and earthy flavor. It is a starchy vegetable commonly roasted, boiled, or pan-cooked.

Fingerling potatoes provide carbohydrates, potassium, vitamin C, vitamin B6, and small amounts of fiber, especially when eaten with the skin.

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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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Produce

Fired-Roasted Diced Tomatoe

Fire-roasted diced tomatoes are tomatoes that have been charred or roasted before being chopped and packaged, giving them a smoky flavor. They are generally used as a cooked vegetable ingredient in sauces, soups, stews, and salsas.

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

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Protein

Fish Sauce

Fish sauce is a salty fermented condiment made from fish and salt, commonly used to add umami flavor to savory dishes. It is typically used in small amounts rather than eaten as a primary protein food.

Fish sauce is notable for very high sodium and small amounts of amino acids and trace minerals, with limited calories when used sparingly.

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Spices

Flat-Leaf Parsley Or Fresh Thyme Leave

Flat-leaf parsley and fresh thyme leaves are aromatic culinary herbs commonly used to add fresh, savory flavor to dishes. Although herbs are sometimes grouped with spices in imports, fresh leaves are generally classified as herbs.

They provide vitamin K, vitamin C, vitamin A precursors, and small amounts of folate, iron, and potassium, with thyme also contributing notable aromatic phytochemicals such as thymol.

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Produce

Flatleaf Parsley

Flat-leaf parsley is a leafy green herb commonly used fresh to add a bright, slightly peppery flavor to savory dishes. Although often used as a garnish, it also contributes meaningful vitamins and plant compounds.

Flat-leaf parsley is especially high in vitamin K and also provides vitamin C, vitamin A precursors, folate, and small amounts of iron and potassium.

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Seeds

Flaxseed Meal

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

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

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Condiments

Frank’S Hot Sauce Or Barbecue Sauce

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

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

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Produce

Fresh Asparagu

Fresh asparagus is a green spear vegetable commonly eaten steamed, roasted, grilled, or sautéed. It is low in calories and valued for its fiber, folate, and antioxidant content.

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

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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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Vegetables

Fresh Baby Spinach

Fresh baby spinach is the young leaf form of spinach, valued for its mild flavor and tender texture. It is commonly eaten raw in salads or lightly cooked.

Baby spinach provides vitamin K, folate, vitamin A, vitamin C, manganese, magnesium, non-heme iron, and carotenoid antioxidants such as lutein and zeaxanthin.

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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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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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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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Herbs

Fresh Parsley (Finely Chopped)

Fresh parsley is a leafy herb commonly used as a garnish and flavoring ingredient. It has a bright, mildly peppery taste and is typically eaten in small amounts.

Parsley provides vitamin K, vitamin C, vitamin A precursors, folate, and small amounts of iron and potassium.

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Other

Fresh Salsa

Fresh salsa is a mixed condiment typically made from chopped tomatoes, onions, peppers, cilantro, and lime juice. It is low in calories and commonly used to add flavor, acidity, and some vegetable content to meals.

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

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Vegetables

Fresh Spinach

Fresh spinach is a leafy green vegetable commonly eaten raw or cooked. It is low in calories and rich in vitamins, minerals, and plant compounds.

Spinach provides vitamins K, A, C, and folate, along with manganese, magnesium, potassium, iron, and carotenoids such as lutein and zeaxanthin.

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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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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

Frozen Mango

Frozen mango is mango fruit that has been peeled, cut, and preserved by freezing, retaining much of the fresh fruit’s flavor and nutrient content. It is commonly used in smoothies, desserts, and fruit-based dishes.

Frozen mango provides vitamin C, vitamin A precursors such as beta-carotene, fiber, folate, 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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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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Condiments

Gluten-Free Miso Paste

Gluten-free miso paste is a fermented seasoning typically made from soybeans and a gluten-free grain such as rice, using salt and koji culture. It has a savory umami flavor and is commonly used in soups, marinades, dressings, and sauces.

It provides protein in small amounts and contains sodium, manganese, copper, vitamin K, and various fermentation-derived bioactive compounds.

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Condiments

Gluten-Free Tamari

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

Tamari is very high in sodium and provides small amounts of protein and trace minerals such as manganese, with minimal calories per serving.

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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

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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Fruit

Green And/Or Red Seedless Grape

Seedless green and red grapes are sweet, juicy fruits commonly eaten fresh as a snack or added to salads and desserts. They provide water, natural carbohydrates, and a range of antioxidant plant compounds.

Grapes provide vitamin K, vitamin C, copper, potassium, and polyphenols such as flavonoids and resveratrol, along with natural sugars and water.

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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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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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Fruit

Green Grape

Green grapes are small, sweet-tart fruits commonly eaten fresh or used in salads, snacks, and juices. They provide hydration and a range of plant compounds along with natural sugars.

Green grapes provide vitamin K, vitamin C, copper, potassium, water, and polyphenol antioxidants such as flavonoids.

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Legumes

Green Jackfruit

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

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

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Produce

Green 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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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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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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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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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 Chopped Parsley

Parsley is a leafy green herb commonly used fresh as a garnish or ingredient in salads, sauces, and cooked dishes. A handful of chopped parsley adds a bright flavor and contributes meaningful micronutrients despite being low in calories.

Parsley is especially rich in vitamin K and also provides vitamin C, vitamin A precursors, folate, and small amounts of iron and potassium.

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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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Produce

Handfuls Of Baby Spinach

Baby spinach is a tender leafy green vegetable commonly eaten raw or lightly cooked. It is low in calories and nutrient-dense, making it a common addition to salads, sandwiches, and smoothies.

Baby spinach provides vitamin K, folate, vitamin A carotenoids, vitamin C, iron, magnesium, and potassium.

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Fruits

Hawthorn Berry

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

Antioxidants

Teas

Hibiscus Tea

Hibiscus Tea is made from deep red calyxes of the hibiscus flower that is rich in anthocyanins, fruit acids, vitamins, minerals, amino acids, and bioflavonoids.

Anthocyanins, Amino acids, Antioxidants

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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Spices

Hungarian Or Spanish Paprika

Paprika is a ground spice made from dried sweet or hot red peppers, commonly used in Hungarian and Spanish cuisines. It adds color and pepper flavor with little calories when used in typical amounts.

Paprika contains carotenoids including beta-carotene and capsanthin, and provides small amounts of vitamin E, vitamin B6, and iron.

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Produce

Iceberg Or Bibb Lettuce Leave

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

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

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Produce

Italian Parsley

Italian parsley is a flat-leaf culinary herb with a fresh, slightly peppery flavor commonly used in Mediterranean and many other cuisines. It is typically eaten raw or cooked in small to moderate amounts as a garnish, seasoning, or salad ingredient.

Italian parsley provides vitamin K, vitamin C, vitamin A precursors such as carotenoids, folate, and small amounts of iron and potassium.

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Spices

Italian Seasoning

Italian seasoning is a dried herb blend typically made from basil, oregano, thyme, rosemary, marjoram, and similar Mediterranean herbs. It is used to add flavor with minimal calories and sodium unless salt is added separately.

It provides small amounts of vitamin K and trace minerals such as manganese and iron, though serving sizes are usually very small.

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Other

Jackfruit

Jackfruit is a large tropical fruit with sweet yellow flesh when ripe and a neutral, meat-like texture when unripe. It is eaten fresh or cooked in savory and sweet dishes.

Jackfruit provides carbohydrate, fiber, vitamin C, potassium, and smaller amounts of vitamin A, magnesium, and B vitamins.

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Spices

Jamaican Jerk Seasoning

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

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

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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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Spices

Jerk Seasoning Blend

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

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

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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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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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Condiments

Ketchup

Ketchup is a tomato-based condiment typically made from tomatoes, vinegar, sweeteners, salt, and spices. It is commonly used in small amounts to add sweetness, acidity, and savory flavor to foods.

Ketchup provides small amounts of lycopene, vitamin A, vitamin C, and potassium, but it is often relatively high in sodium and added sugars compared with whole tomatoes.

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Fruit

Kiwifruit

Kiwifruit is a small edible fruit with green or golden flesh and a sweet-tart flavor. It is commonly eaten fresh and is known for its high vitamin C content.

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

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Spices

Kosher Salt

Kosher salt is a coarse-grained culinary salt used primarily for seasoning, brining, and koshering meat. It is composed mainly of sodium chloride and is typically less processed than standard table salt, often without iodine or anti-caking agents.

Kosher salt provides sodium and chloride, essential electrolytes, but contributes no meaningful calories, protein, fat, vitamins, or fiber.

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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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Vegetables

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

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

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

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Grains

Lavash Wraps Or Large Wheat Tortilla

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

They primarily provide carbohydrates, with modest amounts of protein, small amounts of B vitamins and iron, and more fiber if made from whole wheat.

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Produce

Lemon Juice (Divided)

Lemon juice is the tart liquid pressed from lemons, commonly used to add acidity and flavor to foods and beverages. It is a produce-derived ingredient rich in vitamin C but typically consumed in small amounts.

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

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Produce

Lettuce

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

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

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Produce

Lettuce Leaves 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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Condiments

Liquid Amino

Liquid aminos are a savory seasoning sauce made from soybeans or coconut sap and used as a soy sauce alternative. They provide free-form amino acids but are primarily used as a condiment rather than a significant protein source.

Liquid aminos are notable for sodium and small amounts of amino acids, with minimal calories, fat, and carbohydrates per serving.

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Condiments

Liquid Smoke

Liquid smoke is a concentrated flavoring made by capturing and condensing smoke from burning wood, then filtering it for culinary use. It is used in small amounts to add smoky flavor to foods and is commonly treated as a condiment or seasoning ingredient.

Liquid smoke provides negligible calories and minimal amounts of nutrients because it is typically used sparingly.

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Produce

Loosely Packed Cup Fresh Cilantro Leaves And Stem

Fresh cilantro leaves and tender stems are a fragrant culinary herb commonly used raw or lightly cooked in many cuisines. It has a bright, citrusy flavor and is typically used as a garnish or seasoning rather than a major calorie source.

Cilantro is especially notable for vitamin K and also provides smaller amounts of vitamin A, vitamin C, folate, and potassium.

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Produce

Loosely Packed Fresh Basil Leave

Fresh basil leaves are a culinary herb with a sweet, aromatic flavor commonly used in salads, sauces, and cooked dishes. Despite being imported as produce, basil is more accurately categorized as an herb.

Fresh basil provides vitamin K, vitamin A, small amounts of vitamin C, manganese, and protective plant compounds such as eugenol and other polyphenols.

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Protein

Low Sodium Chicken Broth

Low sodium chicken broth is a savory liquid made by simmering chicken, bones, vegetables, and seasonings, with reduced salt compared with regular broth. It is commonly used as a cooking base or consumed on its own.

It provides water and modest amounts of protein, and may contain small amounts of collagen/gelatin-derived amino acids and minerals such as potassium, with less sodium than standard chicken broth.

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Dairy

Low-Fat Milk

Low-fat milk is cow's milk with part of the fat removed while retaining much of its protein, calcium, and other micronutrients. It is commonly consumed as a beverage and used in cooking and baking.

Low-fat milk provides high-quality protein, calcium, riboflavin, vitamin B12, phosphorus, potassium, and often added vitamin D and vitamin A.

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Other

Low-Sodium Adobo Seasoning

Low-sodium adobo seasoning is a blended spice seasoning typically made from garlic, onion, oregano, black pepper, turmeric, and salt in reduced-sodium amounts. It is used to add savory flavor to meats, beans, vegetables, and rice dishes.

It is usually low in calories and may provide small amounts of minerals and phytochemicals from spices such as garlic, oregano, black pepper, and turmeric, while containing less sodium than regular adobo seasoning.

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Other

Low-Sodium Chicken Broth (Or Low-Sodium Vegetable Broth)

Low-sodium chicken broth or low-sodium vegetable broth is a savory cooking liquid made by simmering meat, bones, and/or vegetables in water and reducing the salt compared with standard broth. It is commonly used for soups, sauces, and adding flavor with relatively few calories.

Low-sodium broth provides fluid and small amounts of electrolytes such as sodium and potassium, with modest amounts of protein in chicken broth and very limited calories overall.

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Sweeteners

Low-Sugar Barbecue Sauce

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

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

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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

Other

Mandarin Orange Juice (Reserved From Oranges)

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

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

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Fruit

Mango Chunk

Mango chunk refers to cut pieces of mango, a sweet tropical fruit commonly eaten fresh or frozen. It provides carbohydrates, water, and a range of vitamins and antioxidant compounds.

Mango is especially notable for vitamin C, provitamin A carotenoids, folate, fiber, and smaller amounts of vitamin E and potassium.

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Condiments

Mango Salsa And/Or Choice Of Hot Sauce

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

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

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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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Spices

Marjoram

Marjoram is an aromatic culinary herb in the mint family, used fresh or dried to season savory dishes. It provides flavor with small amounts of vitamins, minerals, and plant antioxidants.

Marjoram contains small amounts of vitamin K, vitamin A, folate, iron, calcium, and manganese, along with antioxidant plant compounds.

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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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Vegetables

Medium Russet Potatoes, Peeled And Sliced Into 1/4 Inch Slice

Russet potatoes are a starchy tuber vegetable commonly used for baking, roasting, frying, and mashing. Peeled and sliced potatoes provide mainly carbohydrate with some potassium and vitamin C.

Russet potatoes are rich in carbohydrates and provide potassium, vitamin C, vitamin B6, and small amounts of fiber and magnesium, with less fiber after peeling.

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Spices

Mild Creole Spice Mix

Mild Creole spice mix is a blended seasoning typically made from spices and herbs such as paprika, garlic, onion, black pepper, oregano, thyme, and sometimes cayenne. It is used to add savory, aromatic flavor to foods and is generally consumed in small amounts.

It typically provides small amounts of antioxidants and trace minerals from spices, with negligible calories per serving unless salt is a major ingredient.

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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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Produce

Mini Bell Pepper

Mini bell peppers are small, sweet varieties of bell pepper commonly eaten raw or cooked. They are a colorful produce vegetable with a crisp texture and mild flavor.

Mini bell peppers are especially rich in vitamin C and also provide vitamin A carotenoids, vitamin B6, folate, fiber, and potassium.

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Condiments

Miso Paste

Miso paste is a traditional Japanese fermented soybean paste, often made with rice or barley and salt. It is used to add a savory umami flavor to soups, marinades, dressings, and sauces.

Miso provides protein and small amounts of B vitamins, manganese, copper, zinc, and sodium.

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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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Condiments

Mustard

Mustard typically refers to the pungent condiment made from ground mustard seeds, often mixed with vinegar, water, and seasonings. It is used in small amounts to add flavor rather than as a major source of calories.

Prepared mustard provides small amounts of selenium and trace minerals, though nutrient content varies widely by recipe and brand.

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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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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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Other

Nori Sheet

Nori sheet is a dried edible seaweed commonly used to wrap sushi and add savory flavor to rice and noodle dishes. It is a concentrated source of minerals and small amounts of protein and fiber.

Nori provides iodine, vitamin K, folate, small amounts of protein and fiber, and trace minerals such as iron and manganese.

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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

Orange Or Purple Sweet Potatoe

Sweet potato is a starchy root vegetable with sweet flesh that may be orange or purple depending on the variety. It is commonly baked, roasted, mashed, or steamed and is nutritionally distinct from true potatoes.

Sweet potatoes provide carbohydrate and fiber, and are especially rich in vitamin A precursors (in orange varieties), vitamin C, potassium, and antioxidant pigments including anthocyanins in purple varieties.

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Fruit

Orange Slice

An orange slice is a juicy segment of sweet citrus fruit commonly eaten fresh as a snack or garnish. It provides natural sugars, water, and a bright citrus flavor.

Orange slices are especially rich in vitamin C and also provide folate, potassium, fiber, and citrus flavonoids such as hesperidin.

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Fruit

Orange Sweet Potato

Orange sweet potato is a starchy root vegetable with naturally sweet orange flesh. It is commonly baked, roasted, mashed, or added to soups and stews.

Orange sweet potatoes are rich in beta-carotene (vitamin A precursor) and also provide vitamin C, potassium, vitamin B6, and fiber.

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Herbs

Oregano Leaf

Oregano leaf is a strongly aromatic culinary herb used fresh or dried in Mediterranean and Latin cuisines. It is typically used in small amounts as a seasoning rather than eaten as a bulk food.

Oregano provides vitamin K and smaller amounts of manganese, iron, calcium, and antioxidant polyphenols such as rosmarinic acid and thymol-related compounds.

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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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Spices

Oz. Can No-Salt-Added Tomato Sauce

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

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

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Condiments

Oz. Container Low-Sodium Vegetable Broth

Low-sodium vegetable broth is a savory liquid made by simmering vegetables, herbs, and seasonings in water. It is commonly used as a cooking base for soups, grains, sauces, and other savory dishes.

It typically provides water and small amounts of potassium and other minerals, but nutrient content is generally modest and varies by brand.

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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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Grains

Panko Bread Crumb

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

Panko bread crumbs mainly provide carbohydrates, with small amounts of protein, sodium, and B vitamins depending on fortification and seasoning.

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Dairy

Parmesan Cheese

Parmesan cheese is a hard, aged Italian cheese made from cow’s milk with a concentrated savory flavor. It is commonly grated or shaved over dishes and is naturally low in lactose due to the aging process.

Parmesan is especially rich in protein, calcium, phosphorus, vitamin B12, vitamin A, riboflavin, and sodium.

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Produce

Parsley Flake

Parsley flake is dried parsley leaf used as a culinary herb for flavor and garnish. It provides concentrated herb flavor with small amounts of vitamins and plant compounds.

Parsley flakes contain vitamin K, vitamin A precursors, vitamin C, folate, and small amounts of iron and potassium.

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Produce

Parsley Leave

Parsley leaves are a culinary herb commonly used fresh or dried to add a bright, grassy flavor to foods. Despite the import category, parsley is more accurately classified as an herb rather than general produce.

Parsley provides high amounts of vitamin K and also supplies vitamin C, vitamin A, folate, and small amounts of iron and potassium.

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Produce

Parsley Or Cilantro

Parsley and cilantro are leafy culinary herbs commonly used fresh to add bright flavor to savory dishes. They are low-calorie produce items that contribute vitamins, minerals, and plant antioxidants in small serving sizes.

They provide vitamin K, vitamin C, vitamin A precursors, folate, and small amounts of potassium and other antioxidants.

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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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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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Other

Pepper

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

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

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Condiments

Pepper Sauce

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

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

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Produce

Pepperoncini Salad Pepper

Pepperoncini salad pepper is a mild chili pepper commonly eaten fresh, pickled, or added to salads and sandwiches. It is a low-calorie produce item with a tangy flavor and modest heat.

Pepperoncini provides vitamin C and small amounts of vitamin A, potassium, and fiber.

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Produce

Persian Cucumber

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

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

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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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Other

Pimiento

Pimiento is a sweet red pepper, usually a variety of cherry pepper or red pepper used fresh, roasted, or as a seasoning. It is mild in flavor and commonly used in spreads, stuffed olives, and prepared dishes.

Pimiento provides vitamin C, vitamin A precursors such as beta-carotene, small amounts of vitamin B6 and folate, and potassium.

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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

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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Dairy

Plain Low-Fat Yogurt

Plain low-fat yogurt is a cultured dairy food made by fermenting milk with beneficial bacteria. It is commonly eaten as a protein-rich, minimally sweetened dairy option.

It provides protein, calcium, phosphorus, vitamin B12, riboflavin, and often potassium, with reduced fat compared with whole-milk yogurt.

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Fruit

Plantain

Plantain is a starchy tropical fruit related to the banana, commonly eaten cooked when green or ripe. It is used as both a savory staple and a sweet ingredient depending on ripeness.

Plantains provide carbohydrate, fiber, potassium, vitamin B6, vitamin C, and small amounts of magnesium and provitamin A carotenoids, especially when ripe.

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Vegetables

Plum Tomatoe

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

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

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Produce

Poblano Chile

Poblano chile is a mild to moderately spicy green pepper commonly used in Mexican cuisine. It is a non-starchy vegetable often eaten fresh, roasted, or stuffed.

Poblano chiles provide vitamin C, vitamin A precursors, vitamin B6, folate, potassium, and small amounts of fiber.

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Produce

Poblano Chile Pepper

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

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

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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

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

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

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Produce

Portobello Mushroom Cap

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

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

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Produce

Potatoes Washed And Unpeeled; Any Variety

Washed, unpeeled potatoes are starchy tubers that provide carbohydrate for energy, with the skin contributing additional fiber and micronutrients. They can be prepared in many ways and are a common staple vegetable.

Potatoes provide carbohydrate, potassium, vitamin C, vitamin B6, and smaller amounts of magnesium, iron, and dietary fiber when eaten with the skin.

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Produce

Precooked Beet

Precooked beet is beetroot that has been cooked for convenience while retaining much of its natural sweetness and earthy flavor. It is commonly eaten chilled, reheated, or added to salads and side dishes.

Precooked beet provides folate, manganese, potassium, fiber, and betalain pigments, along with naturally occurring nitrates.

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Condiments

Purchased Pico De Gallo

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

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

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Condiments

Purchased Pico De Gallo Or Salsa

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

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

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Produce

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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Produce

Rainbow Chard

Rainbow chard is a colorful leafy green vegetable in the beet family with mild, earthy leaves and crisp stalks. It is commonly eaten sautéed, steamed, or added to soups and grain dishes.

Rainbow chard provides vitamin K, vitamin A, vitamin C, magnesium, potassium, and smaller amounts of iron and calcium.

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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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Produce

Red And/Or Green Bell Pepper

Red and green bell peppers are sweet, non-spicy peppers commonly eaten raw or cooked. Red peppers are ripened longer than green peppers and generally contain more vitamin C and carotenoids.

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

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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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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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Produce

Red Bell Pepper

Red bell pepper is a sweet, crisp vegetable that is the fully ripened form of the bell pepper. It is commonly eaten raw or cooked and is especially valued for its high vitamin C content.

Red bell pepper is especially rich in vitamin C, vitamin A carotenoids, vitamin B6, folate, and potassium, with small amounts of fiber.

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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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Spices

Red Curry Paste

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

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

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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 Orange Bell Pepper

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

Red and orange bell peppers are especially high in vitamin C and provide vitamin A precursors (carotenoids such as beta-carotene), vitamin B6, folate, potassium, and fiber.

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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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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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Produce

Red Potatoe

Red potato is a starchy root vegetable with thin red skin and a moist, waxy texture. It is commonly used roasted, boiled, mashed, or in salads.

Red potatoes provide carbohydrates, potassium, vitamin C, vitamin B6, and small amounts of fiber, especially when eaten with the skin.

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Condiments

Red Wine Or Low-Sodium Vegetable Broth

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

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

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Produce

Red-Skin Potatoe

Red-skinned potatoes are starchy tubers with thin red skin and white to creamy flesh, commonly cooked by roasting, boiling, or mashing. They provide carbohydrate for energy along with some fiber, especially when eaten with the skin.

Red-skinned potatoes are notable for potassium, vitamin C, vitamin B6, and carbohydrate, with modest fiber when the skin is consumed.

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Other

Reduced Sodium Soy Sauce

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

It typically provides sodium in reduced amounts compared with standard soy sauce, with small amounts of protein and trace minerals such as manganese.

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Condiments

Reduced-Sodium Soy Sauce Or Tamari

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

It provides sodium in reduced but still significant amounts, with small amounts of protein and trace minerals depending on the brand.

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Grains

Rice Or Potatoe

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

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

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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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Fruits

Ripe Mangos (Peeled, Pitted, And Diced)

Ripe mango is a sweet, juicy tropical fruit commonly eaten fresh. Peeled, pitted, and diced mango provides carbohydrates, water, and a range of vitamins and antioxidant compounds.

Mango is especially notable for vitamin C, beta-carotene, folate, copper, and smaller amounts of vitamin E, potassium, and fiber.

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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 Leave

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

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

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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

Produce

Russet Potato

Russet potato is a starchy root vegetable commonly used for baking, mashing, and frying. It has a fluffy texture when cooked and provides carbohydrate along with several essential nutrients.

Russet potatoes are especially rich in potassium and provide vitamin C, vitamin B6, and carbohydrate, with fiber concentrated in the skin.

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Produce

Russet Potatoe

Russet potato is a starchy root vegetable commonly used for baking, mashing, and frying. It provides carbohydrates for energy and is especially rich in potassium and vitamin C when eaten with the skin.

Russet potatoes provide carbohydrate, potassium, vitamin C, vitamin B6, and small amounts of magnesium and iron, with more fiber in the skin.

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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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Condiments

Salsa Or Pico De Gallo

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

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

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Condiments

Salsa Verde

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

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

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Other

Salt & Freshly Ground Black Pepper

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

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

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Spices

Salt And Black Pepper To Taste

A common seasoning combination of table salt and ground black pepper used to enhance flavor in savory dishes. It contributes taste more than substantial nutrition.

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

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Spices

Salt And Freshly Ground Black Pepper To Taste

A basic seasoning combination of table salt and freshly ground black pepper used to enhance flavor. It contributes little nutrition in typical amounts, though black pepper contains small amounts of bioactive compounds such as piperine.

Salt provides sodium, while black pepper contributes trace amounts of manganese, vitamin K, and antioxidant phytochemicals.

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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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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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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

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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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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Other

Scant Teaspoon Baking Soda

Baking soda is sodium bicarbonate, a refined alkaline leavening ingredient rather than a whole food. A scant teaspoon provides a very large amount of sodium and is not a meaningful source of vitamins or minerals beyond sodium.

Baking soda contains sodium and negligible calories, protein, fat, fiber, or micronutrients.

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Produce

Scotch Bonnet Or Habanero Chile

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

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

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Spices

Sea Salt And Black Pepper

A common seasoning blend made from sea salt and ground black pepper, used primarily to enhance flavor rather than as a major source of nutrition.

Sea salt provides sodium with trace amounts of other minerals, while black pepper contributes small amounts of manganese and the bioactive compound piperine.

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Spices

Sea Salt And Freshly Ground Black Pepper

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

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

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Spices

Sea Salt And Freshly Ground White Pepper

A simple seasoning blend of sea salt and freshly ground white pepper used to enhance flavor in savory dishes. Sea salt provides sodium, while white pepper adds mild pungency and aroma with negligible calories in typical amounts.

Sea salt is primarily a source of sodium, while white pepper contributes small amounts of manganese and other trace plant compounds in culinary quantities.

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Spices

Sea Salt And Ground Black Pepper

A common seasoning blend combining sea salt for salinity and ground black pepper for pungency and aroma. It is used primarily to enhance flavor rather than as a major source of calories or nutrients.

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

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Spices

Season With Sea Salt And Freshly Ground Black Pepper

A simple seasoning combination of sea salt and freshly ground black pepper used to enhance flavor in savory dishes. It is best treated as a spice/seasoning rather than a single whole food.

Black pepper provides small amounts of manganese and antioxidant phytochemicals such as piperine, while sea salt primarily contributes sodium and trace minerals in negligible amounts.

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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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Herbs

Self heal (or heal-all)

Self heal (or heal-all) is a wonderful medicinal flower and herb which as the name suggests has tremendous healing properties.

Antioxidants

Seeds

Sesame Seeds

Sesame Seeds are a high energy food that help to provide optimum health and wellness.

Vitamin E, Calcium, Iron, Zinc, Magnesium, Selenium, Copper, Protein, Folate, Antioxidants

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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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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Grains

Slice Rustic Bread

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

Rustic bread typically provides carbohydrates along with small amounts of protein, B vitamins such as thiamin and niacin, and minerals including iron and selenium; whole grain versions provide more fiber and magnesium.

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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 Fresh Basil

Slivered fresh basil is the cut leaf of the basil herb, commonly used to add a sweet, peppery aroma and flavor to dishes. It is typically used fresh in salads, sauces, pasta, and vegetable preparations.

Fresh basil provides vitamin K, small amounts of vitamin A, vitamin C, manganese, and antioxidant polyphenols.

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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 Radishe

Likely a misspelling of slivered radish, which refers to radish cut into thin strips. Radish is a crisp root vegetable commonly eaten raw in salads, slaws, and garnishes.

Radish provides vitamin C, small amounts of folate and potassium, water, fiber, and glucosinolate-related phytochemicals.

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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

Slivered Scallion

Slivered scallion refers to thinly sliced scallion, also called green onion, a mild allium vegetable used raw or cooked for flavor and garnish. It has a fresh onion-like taste and is low in calories.

Scallions provide vitamin K, vitamin C, small amounts of folate and potassium, and antioxidant compounds such as flavonoids and sulfur-containing alliums.

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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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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

Small Red Or White Potatoe

Small red or white potatoes are starchy root vegetables commonly used as a versatile side or ingredient. They provide carbohydrates for energy and, when eaten with the skin, also contribute fiber and micronutrients.

Potatoes are notable for potassium, vitamin C, vitamin B6, and carbohydrates, with fiber concentrated in the skin.

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Produce

Small Red Potatoe

Small red potatoes are a variety of potato with thin red skin, white flesh, and a waxy texture that holds its shape well when cooked. They are a starchy vegetable commonly used roasted, boiled, or in salads.

Small red potatoes provide carbohydrates, potassium, vitamin C, vitamin B6, and some fiber, especially when eaten with the skin.

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Produce

Small Round Red Potatoe

Small round red potatoes are waxy potatoes with smooth red skin and moist, firm flesh that holds its shape well when cooked. They are a starchy vegetable commonly used roasted, boiled, or in salads.

Red potatoes provide carbohydrate, potassium, vitamin C, vitamin B6, and small amounts of fiber, especially when eaten with the skin.

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Produce

Small Yellow Or Red Potatoe

Small yellow or red potatoes are starchy tubers commonly eaten with the skin on and used roasted, boiled, or steamed. They provide carbohydrate for energy along with potassium, vitamin C, and some fiber, especially when the skin is retained.

Potatoes are notable for potassium, vitamin C, vitamin B6, and carbohydrate, with modest fiber when eaten with the skin.

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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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Other

Sodium-Free Baking Powder

Sodium-free baking powder is a chemical leavening agent used in baking, typically made from an acid, a moisture absorber such as starch, and a potassium-based alkaline component instead of sodium bicarbonate. It is an ingredient additive rather than a meaningful source of dietary nutrition.

It provides little to no meaningful macronutrients or micronutrients in typical culinary amounts, though some products may contribute small amounts of potassium.

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Condiments

Soy Or Tamari Sauce

Soy sauce and tamari are fermented liquid seasonings made primarily from soybeans; tamari is typically brewed with little or no wheat and has a richer, less sharp flavor. They are used as savory condiments and cooking ingredients.

They are best known for very high sodium content and provide small amounts of protein, niacin, manganese, and other trace minerals.

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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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Condiments

Soy Sauce

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

Soy sauce is very high in sodium and provides small amounts of protein, amino acids, and trace minerals such as manganese.

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Condiments

Soy Sauce Or Reduced-Sodium Tamari

Soy sauce and reduced-sodium tamari are fermented savory seasonings made primarily from soybeans, with tamari typically containing little or no wheat. They are used in small amounts to add umami flavor to soups, stir-fries, marinades, and dressings.

They provide sodium as the main nutrient, with small amounts of protein and trace minerals, while reduced-sodium tamari contains less sodium than regular soy sauce.

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Condiments

Soy Sauce Or Tamari

Soy sauce and tamari are fermented soybean-based seasonings used to add salty, umami flavor to foods. Tamari is typically brewed with little or no wheat, while regular soy sauce usually contains wheat.

They provide sodium in high amounts and small amounts of protein, with trace minerals such as manganese and some B vitamins depending on the product.

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Other

Soy Sauce, Reduced Sodium

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

It provides sodium, small amounts of protein, and trace amounts of minerals, but reduced-sodium versions still remain relatively high in sodium overall.

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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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Spices

Spicy Togarashi Seasoning

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

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

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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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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

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

Other

Squash

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

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

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Condiments

Sriracha

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

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

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Condiments

Sriracha Sauce

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

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

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Condiments

Stone-Ground Mustard

Stone-ground mustard is a coarse condiment made from partially crushed mustard seeds, typically mixed with vinegar, water, and seasonings. It has a pungent flavor and is commonly used to add sharpness to dressings, sandwiches, and marinades.

It provides small amounts of selenium, omega-3 fatty acids, manganese, and phytochemicals from mustard seeds, though serving sizes are usually small.

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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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Produce

Summer Squash

Summer squash is a tender-skinned vegetable that includes varieties such as zucchini and yellow squash. It has a mild flavor, high water content, and is commonly eaten cooked or raw.

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

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Produce

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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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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Fruit

Sweet Cherrie

Sweet cherries are small stone fruits with juicy flesh and a naturally sweet flavor, commonly eaten fresh or used in desserts. The import category of Fruit is correct.

Sweet cherries provide vitamin C, potassium, fiber, and antioxidant compounds such as anthocyanins and other polyphenols.

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Produce

Sweet Corn Kernel

Sweet corn kernels are the edible seeds of maize, commonly eaten fresh, frozen, or canned as a starchy vegetable. They have a mildly sweet flavor and provide carbohydrate along with fiber and several vitamins and minerals.

Sweet corn provides carbohydrates, fiber, vitamin C, several B vitamins including folate and thiamin, potassium, magnesium, and carotenoids such as lutein and zeaxanthin.

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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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Spices

Taco Seasoning

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

Taco seasoning is used in small amounts and typically provides modest amounts of sodium, along with trace antioxidants and phytonutrients from spices such as chili, cumin, paprika, garlic, and oregano.

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Condiments

Tamari

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

Tamari is low in calories and provides small amounts of protein and minerals, but its most notable nutritional feature is its very high sodium content.

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Condiments

Tamari Or Soy Sauce

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

They are notable for very high sodium and provide small amounts of protein, trace minerals, and fermentation-derived flavor compounds.

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Fruit

Tart Red Cherrie

Tart red cherries are small stone fruits with a bright sour flavor, commonly sold fresh, frozen, dried, or as juice. They are recognized for their polyphenol and anthocyanin content.

Tart cherries provide vitamin C, potassium, fiber, and polyphenol compounds including anthocyanins.

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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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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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Spices

Thyme Or 1 Teaspoon Dried Thyme

Thyme is an aromatic culinary herb commonly used fresh or dried to season savory dishes. Dried thyme is concentrated in flavor and provides small amounts of antioxidants and micronutrients.

Thyme provides vitamin K and small amounts of vitamin A, vitamin C, manganese, iron, and polyphenol compounds such as thymol and carvacrol.

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Spices

Thyme Or Rosemary Leave

Thyme and rosemary leaves are aromatic culinary herbs commonly used fresh or dried to flavor savory dishes. They are rich in plant compounds and are typically consumed in small amounts as seasonings.

They provide small amounts of vitamin K, manganese, iron, calcium, and antioxidant compounds such as rosmarinic acid, thymol, and carnosic acid.

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Produce

To 1 Cup Ro-Tel Diced Tomatoes And Green Chilie

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

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

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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 ½ Cup Chopped Fresh Cilantro

Fresh cilantro is the leafy herb from the coriander plant, commonly used to add a bright, citrusy flavor to foods. It is very low in calories and used primarily as a culinary herb rather than a major calorie source.

Cilantro provides vitamin K, vitamin A, small amounts of vitamin C and folate, plus trace minerals such as potassium and manganese.

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Condiments

To ½ Cup Salsa

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

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

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Spices

To ½ Teaspoon Creole Seasoning

Creole seasoning is a spice blend typically made from paprika, black pepper, garlic powder, onion powder, cayenne, herbs, and salt. A 1/2 teaspoon serving is used mainly for flavor and contributes minimal calories.

It provides small amounts of sodium and trace amounts of antioxidants from spices such as paprika, pepper, garlic, and herbs, but limited vitamins or minerals at a 1/2 teaspoon serving.

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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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Produce

Tomatillo

Tomatillo is a tart, green fruit in the nightshade family commonly used in sauces and salsas. It is low in calories and provides fiber along with several vitamins and minerals.

Tomatillos provide vitamin C, vitamin K, potassium, fiber, and small amounts of folate and other antioxidants.

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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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Condiments

Tomato Salsa Or Use Store-Bought

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

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

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Condiments

Tomato Sauce

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

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

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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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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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Legumes

Unripe Jackfruit

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

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

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Spices

Unsalted 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 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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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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Condiments

Vegan Potato “Cheese” Sauce

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

Nutritional content varies by recipe, but it commonly provides carbohydrates from potatoes and may contain B vitamins, especially if made with fortified nutritional yeast, along with potassium and some fat.

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Condiments

Vegan Worcestershire Sauce

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

It is usually low in calories and fat, but often contains sodium and small amounts of sugars, with negligible protein, fiber, vitamins, and minerals per serving.

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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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Condiments

Vegetable Broth Or Low-Sodium Vegetable Broth

Vegetable broth is a savory liquid made by simmering vegetables, herbs, and seasonings in water; low-sodium versions provide similar flavor with less salt. It is commonly used as a cooking base or light beverage rather than a major source of calories or protein.

Vegetable broth typically provides water, small amounts of potassium and other minerals, and variable sodium depending on preparation.

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Condiments

Vegetable Broth Or Water

Vegetable broth or water is primarily used as a cooking liquid or base ingredient. Water provides hydration, while vegetable broth may contribute small amounts of minerals and flavor depending on preparation.

Water contains no calories or nutrients, while vegetable broth may provide small amounts of sodium, potassium, and trace minerals.

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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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Condiments

Vegetable Stock

Vegetable stock is a savory liquid made by simmering vegetables, herbs, and seasonings in water. It is primarily used as a cooking base for soups, sauces, grains, and braised dishes.

Vegetable stock is mostly water and typically contains small amounts of potassium and trace minerals, with nutrient levels varying widely by ingredients and preparation.

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Other

Vegetable Stock Cube

Vegetable stock cubes are concentrated seasoning blocks used to add savory flavor to soups, stews, grains, and sauces. They are typically made from salt, dehydrated vegetables, flavorings, fats, and seasonings rather than being a whole food.

Vegetable stock cubes are usually high in sodium and may contain small amounts of potassium and trace nutrients from dehydrated vegetables, but they are not a significant source of vitamins, minerals, protein, or fiber.

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Condiments

Vegetable Stock Or Low-Sodium Vegetable Stock

Vegetable stock is a savory liquid made by simmering vegetables, herbs, and seasonings in water; low-sodium versions contain less salt but are otherwise similar. It is primarily used as a cooking base rather than a significant source of calories or protein.

Vegetable stock typically provides water, small amounts of potassium and trace minerals, and varying sodium depending on preparation, with very low calories, fat, and protein.

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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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Nuts

Water Chestnut

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

Water chestnuts provide carbohydrates, fiber, potassium, copper, manganese, and small amounts of vitamin B6 and other minerals.

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Fruit

Watermelon Radishe

Watermelon radish is a large heirloom radish with mild peppery flavor and distinctive green skin with bright pink flesh. It is a root vegetable in the cruciferous family, typically eaten raw, pickled, or roasted.

Watermelon radish provides vitamin C, fiber, potassium, and small amounts of folate and other phytonutrients including anthocyanins.

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Vegetables

White Potatoe

White potato is a starchy tuber commonly eaten baked, boiled, mashed, or roasted. It provides energy and can be a nutritious whole food when prepared with minimal added fat, salt, or sugar.

White potato provides carbohydrates, potassium, vitamin C, vitamin B6, and smaller amounts of fiber, especially when eaten with the skin.

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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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Sweeteners

Whole Date

Whole dates are the dried fruit of the date palm, with a soft to chewy texture and concentrated natural sweetness. They are commonly eaten as a snack or used to sweeten recipes.

Whole dates provide carbohydrates, fiber, potassium, magnesium, copper, and small amounts of B vitamins and antioxidant polyphenols.

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Sweeteners

Whole Pitted Date

Whole pitted dates are the dried fruit of the date palm, with the pit removed. They are naturally very sweet and commonly eaten as a snack or used to sweeten recipes.

Dates are rich in carbohydrates and fiber and provide potassium, copper, magnesium, manganese, and small amounts of B vitamins and iron.

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Grains

Whole Wheat Pretzel

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

Whole wheat pretzels provide carbohydrates, dietary fiber, iron, magnesium, and B vitamins such as niacin and thiamin, though sodium can be high in salted varieties.

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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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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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Condiments

Yellow Miso Paste

Yellow miso paste is a fermented soybean paste, often made with rice or barley, with a mild, slightly sweet-savory flavor used in soups, marinades, and dressings. It is a traditional Japanese ingredient and a source of concentrated umami.

Yellow miso provides protein, small amounts of fiber, and minerals such as manganese, copper, zinc, and sodium, along with bioactive compounds from fermentation.

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Condiments

Yellow Mustard

Yellow mustard is a prepared condiment made primarily from mustard seeds, vinegar, water, and spices, often including turmeric for color. It is commonly used in small amounts to add tangy flavor to foods.

Yellow mustard is typically low in calories and provides small amounts of sodium, selenium, and trace minerals, though serving sizes are usually too small to contribute significant nutrients.

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Produce

Yellow Potato

Yellow potato is a starchy tuber vegetable with a creamy texture and mild flavor. It is commonly baked, boiled, roasted, or mashed and provides carbohydrates along with several important micronutrients.

Yellow potatoes are notable for potassium, vitamin C, vitamin B6, and carbohydrate, with some fiber especially when eaten with the skin.

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Vegetables

Yellow Squash (Sliced)

Yellow squash is a tender summer squash with mild flavor and high water content, commonly eaten cooked or raw in slices. It is a low-calorie vegetable often used in sautés, casseroles, and mixed dishes.

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

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Produce

Yellow Summer Squash

Yellow summer squash is a tender-skinned summer vegetable with a mild, slightly sweet flavor. It is low in calories and commonly eaten raw or cooked in a variety of dishes.

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

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Produce

Yellow Summer Squash And/Or Zucchini

Yellow summer squash and zucchini are mild, tender summer squashes commonly eaten cooked or raw. They are low-calorie vegetables with high water content and a versatile texture.

They provide vitamin C, vitamin B6, potassium, folate, and carotenoids such as lutein and zeaxanthin, along with small amounts of fiber.

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Produce

Yukon Gold Potatoe

Yukon Gold potato is a yellow-fleshed potato with a naturally buttery flavor and medium starch content. It is commonly used for roasting, mashing, baking, and soups.

Yukon Gold potatoes provide carbohydrates, potassium, vitamin C, vitamin B6, and small amounts of magnesium and fiber, especially with the skin on.

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Produce

Yukon Gold Potato

Yukon Gold potato is a yellow-fleshed potato with a naturally buttery flavor and medium starch content, commonly used for roasting, mashing, and baking. It is a starchy vegetable that provides energy along with several essential micronutrients.

Yukon Gold potatoes provide carbohydrates, potassium, vitamin C, vitamin B6, and small amounts of magnesium and iron, with fiber especially when eaten with the skin.

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Vegetables

Zucchini (Sliced)

Zucchini is a mild-flavored summer squash commonly eaten raw or cooked. Sliced zucchini is low in calories and adds moisture, fiber, and volume to meals.

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

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