Gluten Intolerance (Celiac)

Grains

+ 1 Tablespoon White Whole Wheat Flour

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

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

AI-suggested link; verify during admin review.

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.

AI-suggested link; verify during admin review.

Grains

⁄3 Cup Pearled Barley

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

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

AI-suggested link; verify during admin review.

Grains

100% Whole Wheat Hamburger Bun

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

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

AI-suggested link; verify during admin review.

Grains

7- To 8-Inch Whole Grain Tortilla

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

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

AI-suggested link; verify during admin review.

Grains

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

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

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

AI-suggested link; verify during admin review.

Grains

All-Purpose Flour

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

All-purpose flour primarily provides carbohydrates and, when enriched, may also provide iron, thiamin, riboflavin, niacin, and folic acid.

AI-suggested link; verify during admin review.

Grains

All-Purpose Flour, Sifted

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

It is primarily composed of starch and typically provides small amounts of protein, with enriched versions adding iron, thiamin, riboflavin, niacin, and folic acid.

AI-suggested link; verify during admin review.

Grains

All-Purpose Or Oat Flour

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

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

AI-suggested link; verify during admin review.

Fruits

Apples

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

Phytonutrients, Antioxidants, Fiber, Protein

Grains

Arrowroot

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

Arrowroot is primarily a source of carbohydrate and provides small amounts of potassium, folate, and some trace minerals, but it is not especially nutrient-dense.

AI-suggested link; verify during admin review.

Grains

Barley

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

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

AI-suggested link; verify during admin review.

Superfoods

Barley Grass

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

Vitamin A, Vitamin C, Vitamin B, Iron, Calcium, Potassium, Magnesium, Phosphorus, Protein, Amino acids

Herbs

Basil

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

Magnesium

Nuts

Brazil Nuts

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

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

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.

AI-suggested link; verify during admin review.

Grains

Brown Rice And Millet Ramen Noodle

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

It provides carbohydrates for energy along with small amounts of fiber, protein, B vitamins, manganese, magnesium, and selenium, depending on formulation.

AI-suggested link; verify during admin review.

Grains

Brown Rice Fettuccine Noodles Or Whole-Wheat Pasta

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

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

AI-suggested link; verify during admin review.

Grains

Brown Rice Flour

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

Brown rice flour provides carbohydrates along with small amounts of fiber, protein, B vitamins, manganese, magnesium, phosphorus, and selenium.

AI-suggested link; verify during admin review.

Grains

Brown Rice Noodle

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

Brown rice noodles mainly provide carbohydrates, with small amounts of fiber, manganese, magnesium, and B vitamins depending on processing and fortification.

AI-suggested link; verify during admin review.

Grains

Brown Rice Or Barley

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

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

AI-suggested link; verify during admin review.

Grains

Brown Rice Or Whole Grain Noodle

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

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

AI-suggested link; verify during admin review.

Grains

Brown Rice Penne Or Fusilli Pasta

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

Brown rice pasta primarily provides carbohydrates, with modest amounts of fiber, B vitamins, manganese, magnesium, and small amounts of protein.

AI-suggested link; verify during admin review.

Grains

Brown Rice Rotini Pasta

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

It mainly provides carbohydrates for energy, with modest amounts of fiber, small amounts of protein, and minerals such as manganese, magnesium, and selenium depending on fortification and brand.

AI-suggested link; verify during admin review.

Grains

Bulgur

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

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

AI-suggested link; verify during admin review.

Grains

Bulgur Or Quinoa

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

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

AI-suggested link; verify during admin review.

Grains

Chickpea Flour

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

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

AI-suggested link; verify during admin review.

Grains

Chilled Wheat Berrie

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

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

AI-suggested link; verify during admin review.

Other

Chocolate Wafer Cookie

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

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

AI-suggested link; verify during admin review.

Other

Ciabatta

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

Ciabatta primarily provides carbohydrates, with some protein, small amounts of B vitamins and iron from enriched wheat flour, and sodium that varies by recipe.

AI-suggested link; verify during admin review.

Other

Cinnamon Roll Dough

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

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

AI-suggested link; verify during admin review.

Nuts

Coconut Milk Beverage

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

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

AI-suggested link; verify during admin review.

Produce

Corn

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

Corn provides carbohydrates, fiber, B vitamins such as thiamin and folate, magnesium, potassium, and carotenoids including lutein and zeaxanthin.

AI-suggested link; verify during admin review.

Produce

Corn Kernel

Corn kernels are the edible seeds of maize, commonly eaten fresh, frozen, or dried. They are a starchy plant food used as a vegetable in meals, though nutritionally they also provide grain-like carbohydrates.

Corn kernels provide carbohydrates, fiber, vitamin C, several B vitamins including thiamin and folate, potassium, magnesium, and carotenoids such as lutein and zeaxanthin.

AI-suggested link; verify during admin review.

Grains

Corn Meal

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

Corn meal provides carbohydrates, small amounts of protein and fiber, and contains B vitamins, iron, magnesium, phosphorus, and carotenoids such as lutein and zeaxanthin.

AI-suggested link; verify during admin review.

Grains

Corn Tortillas Or Steamed Rice

Corn tortillas or steamed rice are staple grain-based foods that primarily provide carbohydrates for energy. Corn tortillas are typically made from nixtamalized corn, while steamed rice is cooked whole or refined rice.

They mainly provide complex carbohydrates; corn tortillas can contribute fiber, magnesium, and some calcium if lime-treated, while steamed rice provides carbohydrates with small amounts of B vitamins and minerals depending on the type.

AI-suggested link; verify during admin review.

Grains

Cornmeal

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

Cornmeal provides carbohydrates and small amounts of fiber and protein, and can supply iron and B vitamins if enriched, while yellow cornmeal also contains lutein and zeaxanthin.

AI-suggested link; verify during admin review.

Grains

Cornstarch

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

Cornstarch is composed primarily of starch carbohydrate and contains minimal fiber, protein, fat, and micronutrients.

AI-suggested link; verify during admin review.

Grains

Dried Pad Thai Brown Rice Noodle

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

Brown rice noodles mainly provide carbohydrates, with small amounts of fiber, protein, manganese, magnesium, and some B vitamins depending on processing.

AI-suggested link; verify during admin review.

Grains

Dried Whole Grain Macaroni

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

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

AI-suggested link; verify during admin review.

Grains

Dried Whole Grain Rotini Or Penne Pasta

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

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

AI-suggested link; verify during admin review.

Grains

Dried Whole Wheat Spaghetti

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

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

AI-suggested link; verify during admin review.

Grains

Dry Brown Rice Noodle

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

Brown rice noodles mainly provide carbohydrates, with small amounts of fiber, protein, manganese, magnesium, and B vitamins depending on processing and fortification.

AI-suggested link; verify during admin review.

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.

AI-suggested link; verify during admin review.

Grains

Dry Soba Or Udon Noodle

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

Dry soba or udon noodles mainly provide carbohydrates, with moderate protein and small amounts of B vitamins, iron, and manganese; soba made with buckwheat may also contain rutin and more magnesium.

AI-suggested link; verify during admin review.

Grains

Dry Whole Grain Linguine Or Fettuccine

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

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

AI-suggested link; verify during admin review.

Grains

Dry Whole Grain Long Noodle

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

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

AI-suggested link; verify during admin review.

Grains

Dry Whole Wheat Elbow Macaroni

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

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

AI-suggested link; verify during admin review.

Grains

Dry Whole Wheat Fettuccine Or Linguine

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

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

AI-suggested link; verify during admin review.

Grains

Dry Whole Wheat Lasagna

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

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

AI-suggested link; verify during admin review.

Grains

Dry Whole Wheat Linguine

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

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

AI-suggested link; verify during admin review.

Grains

Dry Whole Wheat Orzo

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

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

AI-suggested link; verify during admin review.

Produce

Fire-Roasted Corn

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

Fire-roasted corn provides carbohydrates, fiber, vitamin C, folate, and small amounts of potassium, magnesium, and carotenoid antioxidants such as lutein and zeaxanthin.

AI-suggested link; verify during admin review.

Grains

Flour

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

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

AI-suggested link; verify during admin review.

Grains

Flour, Sifted

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

Refined sifted flour primarily provides carbohydrates and small amounts of protein, with lower fiber and fewer naturally occurring vitamins and minerals than whole-grain flour unless enriched.

AI-suggested link; verify during admin review.

Grains

Gluten-Free Rolled Oat

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

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

AI-suggested link; verify during admin review.

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.

AI-suggested link; verify during admin review.

Grains

Grain

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

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

AI-suggested link; verify during admin review.

Grains

Grains Or Whole Wheat Naan

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

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

AI-suggested link; verify during admin review.

Grains

Grit

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

Grits primarily provide carbohydrates and may supply small amounts of iron, B vitamins including folate, and magnesium, with higher fiber and micronutrient content in less refined forms.

AI-suggested link; verify during admin review.

Grains

Hulled Barley

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

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

AI-suggested link; verify during admin review.

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.

AI-suggested link; verify during admin review.

Other

Lasagne Sheet

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

Lasagne sheets mainly provide carbohydrates, with modest amounts of protein, small amounts of B vitamins and iron, and low fiber unless made from whole grain flour.

AI-suggested link; verify during admin review.

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.

AI-suggested link; verify during admin review.

Herbs

Lemon Verbena

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

Rich in essential vitamins, minerals, and antioxidants

Grains

Long Grain Brown Rice

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

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

AI-suggested link; verify during admin review.

Nuts

Macadamia Nuts

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

Iron, Magnesium, Zinc, Selenium, Flavonoids

Grains

Masa Harina

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

Masa harina provides carbohydrates along with modest amounts of fiber and protein, and nixtamalization can increase the availability of calcium and niacin.

AI-suggested link; verify during admin review.

Grains

No-Boil Lasagna Noodle

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

They primarily provide carbohydrates, with modest amounts of protein, small amounts of iron and B vitamins if enriched, and relatively little fiber when made from refined flour.

AI-suggested link; verify during admin review.

Grains

Oat Flour

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

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

AI-suggested link; verify during admin review.

Grains

Oat Flour Or Whole Wheat Flour

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

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

AI-suggested link; verify during admin review.

Grains

Oats, Uncooked

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

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

AI-suggested link; verify during admin review.

Herbs

Olive Leaf

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

Rich in essential vitamins, minerals, and antioxidants

Other

Orecchiette

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

Orecchiette primarily provides carbohydrates, with modest protein and small amounts of B vitamins, iron, and selenium depending on whether it is enriched.

AI-suggested link; verify during admin review.

Grains

Orzo Pasta

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

Orzo provides mainly carbohydrates, with modest amounts of protein, B vitamins such as folate, and iron when enriched; whole wheat versions also provide more fiber.

AI-suggested link; verify during admin review.

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.

AI-suggested link; verify during admin review.

Fruits

Papaya

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

Vitamin C, Vitamin A, Calcium, Phosphorus, Potassium, Iron, Beta-carotene, Antioxidants, Protein

Grains

Pearled Farro

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

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

AI-suggested link; verify during admin review.

Grains

Pita Bread

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

Pita bread primarily provides carbohydrates, with modest amounts of protein, B vitamins, iron, and selenium; whole wheat pita also offers more fiber and magnesium.

AI-suggested link; verify during admin review.

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.

AI-suggested link; verify during admin review.

PlantBased

Plant Milk

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

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

AI-suggested link; verify during admin review.

Grains

Polenta

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

Polenta provides carbohydrates and small amounts of fiber, along with some B vitamins, iron, magnesium, and phosphorus depending on whether the cornmeal is enriched or whole grain.

AI-suggested link; verify during admin review.

Grains

Polenta Or Grit

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

Polenta and grits provide carbohydrates and small amounts of fiber, with some B vitamins, iron, magnesium, and carotenoids depending on whether they are whole-grain and/or enriched.

AI-suggested link; verify during admin review.

Grains

Precooked Whole-Grain Pizza Crust

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

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

AI-suggested link; verify during admin review.

Grains

Quinoa Or Desired Whole Grain

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

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

AI-suggested link; verify during admin review.

Grains

Recipe Homemade Oil-Free Pizza Dough

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

Pizza dough mainly provides carbohydrates and some protein, with small amounts of B vitamins, iron, and minerals; whole grain versions provide more fiber and magnesium.

AI-suggested link; verify during admin review.

Grains

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

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

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

AI-suggested link; verify during admin review.

Grains

Red Quinoa

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

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

AI-suggested link; verify during admin review.

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.

AI-suggested link; verify during admin review.

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.

AI-suggested link; verify during admin review.

Nuts

Refrigerated Unsweetened Coconut Milk Beverage

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

It typically provides small amounts of fat from coconut and, when fortified, may supply calcium, vitamin D, and vitamin B12.

AI-suggested link; verify during admin review.

Grains

Rice Lasagna Noodle

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

Rice lasagna noodles primarily provide carbohydrates, with small amounts of protein and minimal fat, and may contain some B vitamins and iron if enriched.

AI-suggested link; verify during admin review.

Grains

Rice Noodle

Rice noodles are noodles made primarily from rice flour and water, commonly used in many Asian cuisines. They are typically mild in flavor, low in fat, and often naturally gluten-free when made only from rice.

Rice noodles provide mainly carbohydrates, with small amounts of protein and limited fiber, vitamins, and minerals unless enriched or paired with nutrient-dense ingredients.

AI-suggested link; verify during admin review.

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.

AI-suggested link; verify during admin review.

Grains

Shell Pasta

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

Shell pasta primarily provides carbohydrates and, depending on the product, may also supply protein, iron, and fortified B vitamins such as folate and thiamin.

AI-suggested link; verify during admin review.

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.

AI-suggested link; verify during admin review.

Grains

Sorghum Flour

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

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

AI-suggested link; verify during admin review.

Other

Sour “Cream" For Serving

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

Sour cream provides fat, small amounts of protein, calcium, phosphorus, vitamin A, and vitamin B12.

AI-suggested link; verify during admin review.

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.

AI-suggested link; verify during admin review.

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.

AI-suggested link; verify during admin review.

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.

AI-suggested link; verify during admin review.

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.

AI-suggested link; verify during admin review.

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.

AI-suggested link; verify during admin review.

Grains

Stone-Ground Grit

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

Stone-ground grits provide carbohydrates and small amounts of fiber, protein, B vitamins, iron, and magnesium, with exact nutrients varying by whether they are enriched or made from whole corn.

AI-suggested link; verify during admin review.

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.

AI-suggested link; verify during admin review.

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.

AI-suggested link; verify during admin review.

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.

AI-suggested link; verify during admin review.

Grains

Thin Brown Rice Vermicelli Or Capellini Noodle

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

Brown rice vermicelli mainly provides carbohydrates, with small amounts of fiber, manganese, magnesium, and B vitamins depending on processing and fortification.

AI-suggested link; verify during admin review.

Grains

To 1 Cup Chickpea Flour

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

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

AI-suggested link; verify during admin review.

Grains

Tricolor Quinoa

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

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

AI-suggested link; verify during admin review.

Grains

Uncooked Brown Rice Spaghetti

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

Brown rice spaghetti primarily provides complex carbohydrates, with modest amounts of fiber, protein, B vitamins, manganese, magnesium, and selenium depending on fortification and brand.

AI-suggested link; verify during admin review.

Grains

Uncooked Penne

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

Penne provides mainly starch, with modest protein, small amounts of fiber if refined, and may be enriched with iron and B vitamins such as thiamin, riboflavin, niacin, and folate.

AI-suggested link; verify during admin review.

Grains

Uncooked Whole-Grain Elbow Macaroni Or Quinoa

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

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

AI-suggested link; verify during admin review.

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.

AI-suggested link; verify during admin review.

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.

AI-suggested link; verify during admin review.

Grains

Vermicelli Rice Noodle

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

Rice vermicelli provides mostly carbohydrates for energy, with small amounts of protein and trace minerals such as manganese and selenium, depending on the brand and fortification.

AI-suggested link; verify during admin review.

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.

AI-suggested link; verify during admin review.

Grains

Wheat Berrie

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

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

AI-suggested link; verify during admin review.

Grains

White Whole Wheat Flour

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

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

AI-suggested link; verify during admin review.

Grains

White Whole Wheat Or Spelt Flour

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

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

AI-suggested link; verify during admin review.

Grains

Whole Grain Burger Bun

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

Whole grain burger buns typically provide carbohydrates, dietary fiber, B vitamins, iron, magnesium, and small amounts of protein.

AI-suggested link; verify during admin review.

Grains

Whole Grain Cracker

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

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

AI-suggested link; verify during admin review.

Grains

Whole Grain Macaroni

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

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

AI-suggested link; verify during admin review.

Grains

Whole Grain Macaroni Or Spiral

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

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

AI-suggested link; verify during admin review.

Grains

Whole Grain Penne Pasta

Whole grain penne pasta is a pasta made from whole wheat flour, retaining the bran and germ of the grain. It is a higher-fiber alternative to refined pasta and serves as a carbohydrate-rich staple food.

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

AI-suggested link; verify during admin review.

Grains

Whole Grain Pita Bread Round

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

Whole grain pita bread provides carbohydrates, fiber, B vitamins such as niacin and folate, iron, magnesium, manganese, and selenium.

AI-suggested link; verify during admin review.

Grains

Whole Grain Spelt Flour

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

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

AI-suggested link; verify during admin review.

Produce

Whole Kernel Corn

Whole kernel corn is the intact edible seed of maize, commonly eaten fresh, frozen, or canned as a starchy vegetable or grain. It has a mildly sweet flavor and provides carbohydrates along with some fiber and micronutrients.

Whole kernel corn provides carbohydrates, fiber, B vitamins such as thiamin and folate, and minerals including magnesium and potassium, along with lutein and zeaxanthin.

AI-suggested link; verify during admin review.

Grains

Whole Oat Flour

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

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

AI-suggested link; verify during admin review.

Grains

Whole Wheat Angel Hair Pasta

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

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

AI-suggested link; verify during admin review.

Grains

Whole Wheat Couscou

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

It provides complex carbohydrates, fiber, protein, and notable amounts of selenium, manganese, and B vitamins such as niacin and folate.

AI-suggested link; verify during admin review.

Grains

Whole Wheat Flour

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

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

AI-suggested link; verify during admin review.

Grains

Whole Wheat Flour Tortilla

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

Whole wheat flour tortillas provide carbohydrates, fiber, B vitamins, iron, magnesium, and small amounts of protein.

AI-suggested link; verify during admin review.

Grains

Whole Wheat Hamburger Bun

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

Whole wheat hamburger buns typically provide carbohydrates, fiber, some protein, and small amounts of B vitamins, iron, magnesium, and selenium.

AI-suggested link; verify during admin review.

Grains

Whole Wheat Macaroni

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

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

AI-suggested link; verify during admin review.

Grains

Whole Wheat Orzo Pasta

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

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

AI-suggested link; verify during admin review.

Grains

Whole Wheat Panko

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

Whole wheat panko primarily provides carbohydrates, with some dietary fiber, modest protein, B vitamins, iron, and small amounts of minerals such as magnesium and selenium.

AI-suggested link; verify during admin review.

Grains

Whole Wheat Pasta

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

Whole wheat pasta provides complex carbohydrates, fiber, B vitamins, iron, magnesium, selenium, and small amounts of protein.

AI-suggested link; verify during admin review.

Grains

Whole Wheat Pastry Flour

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

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

AI-suggested link; verify during admin review.

Grains

Whole Wheat Penne Pasta

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

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

AI-suggested link; verify during admin review.

Grains

Whole Wheat Pita Bread

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

Whole wheat pita bread provides complex carbohydrates, fiber, B vitamins, iron, magnesium, and small amounts of protein.

AI-suggested link; verify during admin review.

Grains

Whole Wheat Pita Round

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

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

AI-suggested link; verify during admin review.

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.

AI-suggested link; verify during admin review.

Grains

Whole Wheat Spaghetti

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

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

AI-suggested link; verify during admin review.

Grains

Whole Wheat Tortilla

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

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

AI-suggested link; verify during admin review.

Grains

Whole-Grain Bread

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

Whole-grain bread typically provides complex carbohydrates, dietary fiber, B vitamins, iron, magnesium, and selenium.

AI-suggested link; verify during admin review.

Grains

Whole-Grain Penne Pasta

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

Whole-grain penne provides complex carbohydrates, dietary fiber, plant protein, B vitamins, iron, magnesium, and selenium.

AI-suggested link; verify during admin review.

Grains

Whole-Wheat Or Gluten-Free Pasta

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

Whole-wheat pasta typically provides complex carbohydrates, fiber, B vitamins, iron, magnesium, and selenium, while gluten-free pasta often provides carbohydrates with nutrient levels varying by ingredients and fortification.

AI-suggested link; verify during admin review.

Grains

Whole-Wheat Pastry Flour

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

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

AI-suggested link; verify during admin review.

Grains

Whole-Wheat Tortilla

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

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

AI-suggested link; verify during admin review.

Other

Whole-Wheat Tortillas (8")

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

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

AI-suggested link; verify during admin review.

Grains

Wild Rice

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

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

AI-suggested link; verify during admin review.

Grains

Yellow Corn Tortilla

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

Yellow corn tortillas provide carbohydrates, fiber, magnesium, phosphorus, and small amounts of B vitamins, with nixtamalization often improving calcium availability.

AI-suggested link; verify during admin review.

Grains

Yellow Cornmeal

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

Yellow cornmeal provides carbohydrates and contains fiber, magnesium, phosphorus, B vitamins such as thiamin and niacin, and carotenoids including lutein and zeaxanthin.

AI-suggested link; verify during admin review.