Diabetes (Type 1 & Type 2)

Produce

“Stir-Fry Blend” Vegetable

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

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

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Other

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

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

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

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Grains

+ 1 Tablespoon White Whole Wheat Flour

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

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

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Sweeteners

+ 2 Tablespoons Pure Cane Sugar Or Pure Maple Syrup

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

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

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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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Sweeteners

+ 2 Teaspoons Pure Cane Sugar

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

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

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Sweeteners

+ 2 Teaspoons Pure Maple Syrup

Pure maple syrup is a concentrated natural sweetener made by boiling the sap of maple trees. It is primarily a source of sugars with small amounts of minerals and plant compounds.

Maple syrup provides mostly carbohydrates as sugars, with small amounts of manganese, riboflavin, zinc, and copper.

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Grains

⁄3 Cup Pearled Barley

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

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

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Produce

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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Grains

100% Whole Wheat Hamburger Bun

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

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

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Produce

1½- To 2-Inch Diameter Fresh Mushroom

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

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

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Legumes

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

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

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

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Grains

7- To 8-Inch Whole Grain Tortilla

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

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

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Grains

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

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

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

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Produce

9- To 10-Oz. Eggplant

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

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

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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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Legumes

A 12-Oz. Package Extra-Firm Silken Tofu

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

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

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Produce

A 12-Oz. Package Frozen Artichoke Heart

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

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

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Legumes

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

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

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

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Spices

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

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

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

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Spices

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

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

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

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Spices

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

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

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

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Legumes

Adzuki Bean

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

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

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PlantBased

Agar Powder

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

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

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Grains

All-Purpose Or Oat Flour

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

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

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Nuts

Almond Butter Or Peanut Butter

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

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

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Nuts

Almond Or Sesame Butter

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

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

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Fruits

Amla Berry

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

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

Fruits

Apples, Chopped

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

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

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Other

Apricot Jam (1/2 Cup)

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

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

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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.

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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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Vegetables

Artichokes

Artichokes are a top antioxidant-rich vegetable that is high in fiber and low in fat making them an ideal weight loss food.

Vitamin C, Vitamin K, B-complex vitamins, Potassium, Copper, Iron, Antioxidants, Fiber, Folate, Anthocyanins

Vegetables

Asparagus

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

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

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

Vegetables

Aubergine

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

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

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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

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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Grains

Barley

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

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

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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

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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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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Sweeteners

Blackstrap Molasse

Blackstrap molasses is a thick, dark syrup produced during the final extraction stage of sugarcane or sugar beet refining. It has a robust, bittersweet flavor and is more mineral-rich than lighter molasses.

Blackstrap molasses provides iron, calcium, magnesium, potassium, and smaller amounts of manganese and vitamin B6, along with concentrated natural sugars.

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Protein

Boneless Chicken Breast (2-3 Breasts)

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

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

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Protein

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

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

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

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Vegetables

Broccoli (Chopped)

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

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

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Produce

Broccoli And/Or Cauliflower Floret

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

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

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Produce

Broccoli Slaw Mix

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

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

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Grains

Brown And Wild Rice Blend

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

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

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Grains

Brown Basmati Or Long-Grain Rice

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

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

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Grains

Brown Basmati Rice

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

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

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Legumes

Brown Lentil

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

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

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Seeds

Brown Or Golden Flaxseed Meal

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

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

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Legumes

Brown Or Green Lentil

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

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

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Grains

Brown Rice Fettuccine Noodles Or Whole-Wheat Pasta

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

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

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Grains

Brown Rice Or Barley

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

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

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Grains

Brown Rice Or Whole Grain Noodle

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

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

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Grains

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.

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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.

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Sweeteners

Brown Sugar

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

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

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Other

Brown Sugar, Packed

Brown sugar is sucrose with retained or added molasses, giving it a moist texture and caramel-like flavor. It is primarily used as a sweetener in baking, sauces, and desserts.

Brown sugar is mostly carbohydrate in the form of added sugars, with small amounts of minerals such as calcium, potassium, iron, and magnesium from molasses.

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Grains

Bulgur

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

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

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Grains

Bulgur Or Quinoa

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

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

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Vegetables

Burdock Root

Burdock Root is a medicinal herb and food that has powerful anti-tumor, anti-fungal, anti-inflammatory, and anti-microbial properties.

Rich in essential vitamins, minerals, and antioxidants

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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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

Candy Corn

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

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

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Sweeteners

Cane Sugar

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

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

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Sweeteners

Cane Sugar Or Pure Maple Syrup

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

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

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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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Nuts

Cashew Butter Or Almond Butter

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

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

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Vegetables

Cauliflower (Chopped)

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

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

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Spices

Cayenne Pepper

Cayenne Pepper is a fantastic medicinal and therapeutic spice that can provide pain relief from ailments such as migraines, nausea, sore throats, sinus infections, heartburn, hemorrhoids, stomachaches, toothaches.

Vitamin C, Beta-carotene

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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Fruits

Cherries

Cherries are a medicinal powerhouse fruit that are packed with vitamins A, C, E, and minerals such as iron, copper, zinc, potassium, and manganese.

Vitamin A, Vitamin C, Vitamin E, Iron, Copper, Zinc, Potassium, Manganese, Anthocyanins, Antioxidants

Seeds

Chia Seeds

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

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

Grains

Chickpea Flour

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

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

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Grains

Chilled Black Or Brown Rice

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

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

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Grains

Chilled Wheat Berrie

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

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

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Other

Chocolate Chip

Chocolate chips are small drops or pieces of sweetened chocolate commonly used in baking and desserts. They are a processed ingredient rather than a whole food.

Chocolate chips typically provide carbohydrates and sugars, fat including saturated fat, and small amounts of iron and copper, with nutrient content varying by cocoa percentage and formulation.

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Other

Chocolate Wafer Cookie

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

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

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Other

Chopped Fresh Sage (Or 1 1/2 Tsp Dried Rubbed Sage)

Fresh or dried sage is a culinary herb with a strong, earthy flavor commonly used in savory dishes. It is typically consumed in small amounts as a seasoning rather than as a major food source.

Sage provides vitamin K and small amounts of vitamin A, manganese, iron, calcium, and antioxidant plant compounds such as rosmarinic acid.

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Protein

Chopped Roasted Chicken Breast

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

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

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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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Herbs

Cilantro

Cilantro is a phenomenal herb that is packed with vitamins A, K, and C, minerals such as iron, calcium, and magnesium, and has more antioxidants than most fruits or vegetables.

Vitamin A, Vitamin K, Vitamin C, Iron, Calcium, Magnesium, Antioxidants

Other

Cinnamon Roll Dough

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

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

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Nuts

Coconut Milk Beverage

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

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

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Nuts

Coconut Or Hemp Seed

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

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

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Protein

Cooked Chicken Breast (Cut Into Chunks)

Cooked chicken breast is a lean poultry protein with a mild flavor and low carbohydrate content. It is commonly used in meals to provide concentrated protein with relatively little fat when skinless.

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

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Grains

Cooked Instant Brown Rice

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

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

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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.

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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.

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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.

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Vegetables

Courgette

Courgette, also known as zucchini, is a mild summer squash commonly eaten cooked or raw. It is low in calories and has a high water content.

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

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Produce

Cremini Mushroom

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

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

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Produce

Cremini Or Button Mushroom

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

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

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Legumes

Crumbled Tempeh

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

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

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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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Spices

Dash Ground Cinnamon

Ground cinnamon is a dried spice made from the inner bark of cinnamon trees and is commonly used to flavor sweet and savory foods. Dash Ground Cinnamon is appropriately categorized as a spice.

Cinnamon provides small amounts of manganese, fiber, calcium, and iron, along with aromatic polyphenol compounds.

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Sweeteners

Date Paste Or Pure Maple Syrup

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

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

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Sweeteners

Date Syrup

Date syrup is a thick sweetener made by concentrating dates or date extract. It has a rich caramel-like flavor and retains small amounts of minerals and antioxidant compounds from the fruit.

Date syrup primarily provides carbohydrates (natural sugars) and contains small amounts of potassium, magnesium, and polyphenol antioxidants.

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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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Herbs

Dill

Dill is an ancient herb that contains medicinal compounds including flavoniods and monoterpenes.

Calcium, Magnesium, Iron, Antioxidants

Other

Dried Cranberrie

Dried cranberries are sweetened, dehydrated cranberries commonly used in snacks, salads, and baked goods. They provide some of the cranberry fruit's polyphenols but are often higher in sugar than fresh cranberries.

Dried cranberries provide carbohydrates, small amounts of fiber, and polyphenol compounds, with modest amounts of vitamin E and manganese depending on processing.

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Legumes

Dried Small Red And/Or Pinto Bean

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

These beans are notable for fiber, plant protein, folate, iron, magnesium, potassium, and other B vitamins.

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Grains

Dried Whole Grain Macaroni

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

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

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Grains

Dried Whole Grain Rotini Or Penne Pasta

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

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

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Grains

Dried Whole Wheat Spaghetti

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

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

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Legumes

Dry Green Split Pea

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

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

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Grains

Dry Whole Grain Linguine Or Fettuccine

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

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

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Grains

Dry Whole Grain Long Noodle

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

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

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Grains

Dry Whole Wheat Elbow Macaroni

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

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

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Grains

Dry Whole Wheat Fettuccine Or Linguine

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

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

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Grains

Dry Whole Wheat Lasagna

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

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

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Grains

Dry Whole Wheat Linguine

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

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

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Grains

Dry Whole Wheat Orzo

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

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

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Produce

English Peas Or Frozen Green Pea

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

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

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Legumes

Extra-Firm Lite Silken Tofu

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

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

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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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Teas

Fenugreek Tea

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

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

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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Legumes

Firm Silken Tofu

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

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

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Legumes

Firm Tofu

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

Firm tofu provides protein and typically contains iron, manganese, phosphorus, and depending on processing, significant calcium and magnesium.

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Seeds

Flaxseed Meal

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

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

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Grains

Flour

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

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

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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.

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Produce

Fresh Button Mushroom

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

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

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Produce

Fresh Button Or Cremini Mushroom

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

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

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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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Legumes

Fresh Thin Green Bean

Fresh thin green beans are the immature pods of common beans eaten as a vegetable. They are low in calories and provide fiber, vitamins, and plant compounds.

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

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Produce

Fresh Trumpet Mushroom

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

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

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Condiments

Fruit-Sweetened Jam

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

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

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Fruit

Gala Or Fuji Apple

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

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

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Legumes

Garbanzo Bean

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

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

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Adaptogens

Ginseng

Ginseng has often been referred to as a general panacea for its ability to promote healing for almost every type of ailment.

Rich in essential vitamins, minerals, and antioxidants

Grains

Gluten-Free Rolled Oat

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

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

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Fruit

Golden Raisin

Golden raisins are dried grapes with a sweet flavor and chewy texture, often made from light-colored grape varieties and sometimes treated to preserve their golden color. They are a concentrated source of natural sugars and some minerals compared with fresh grapes.

Golden raisins provide carbohydrates, fiber, potassium, iron, and small amounts of copper and vitamin B6.

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Grains

Grain

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

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

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Grains

Grains Or Whole Wheat Naan

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

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

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Protein

Gram Chicken Breast, Cut Into Bite-Sized Piece

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

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

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Fruits

Grapefruits

Grapefruits are an exceptional fruit that have very strong anti-viral and anti-bacterial properties.

Vitamin C, Calcium, Flavonoids, Antioxidants

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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Vegetables

Green Beans

Green Beans are a nutritious vegetable that are rich in vitamins, minerals, and phytonutrients such as vitamins A and C, calcium, iron, manganese, beta-carotene, and protein.

Vitamin A, Vitamin C, Calcium, Iron, Manganese, Phytonutrients, Beta-carotene, Protein, Omega-3 fatty acids, Fiber

Legumes

Green Beans Or Asian Long Bean

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

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

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Legumes

Green Beans Or Cut-Up Long Bean

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

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

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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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Vegetables

Green Peas

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

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

Legumes

Green Red Lentil

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

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

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Legumes

Green Split Pea

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

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

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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.

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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

Other

Gumdrop

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

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

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Other

Gummy Ring

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

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

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Fruit

Half Of An Apple Diced

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

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

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Herbs

Hops

Hops are a medicinal herb that are packed with antioxidants and vitamins E, A, C, and B-complex.

Vitamin E, Vitamin A, Vitamin C, B-complex vitamins, Antioxidants

Herbs

Horsetail (aka shavegrass)

Horsetail, also known as shavegrass, is a wonderful medicinal herb that grows wild throughout much of the world.

Vitamin C, B-complex vitamins, Calcium, Magnesium, Iron, Manganese

Grains

Hot Cooked Brown Rice

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

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

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Grains

Hot Cooked Wild Rice

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

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

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Grains

Hulled Barley

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

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

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Legumes

Hummus Or Other Desired Spread

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

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

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Produce

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

Jicama

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

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

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Vegetables

Kale

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

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

Grains

Kasha

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

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

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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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Fruits

Kiwi

Kiwi fruit is exceptionally high in vitamin C, in fact it contains even more vitamin C than an orange.

Vitamin C, Vitamin E, Vitamin A, Vitamin K, Magnesium, Potassium, Iron, Sodium, Flavonoids, Antioxidants

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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Legumes

Light Silken-Style Tofu

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

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

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Legumes

Lima Bean

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

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

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Grains

Long Grain Brown Rice

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

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

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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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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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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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Fruits

Medium Apple

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

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

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Other

Medium Apples, Pared, Cored, Sliced

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

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

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Fruits

Medium 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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Herbs

Milk Thistle

Milk Thistle is a potent detoxifying herb that can help to aid liver function, manage cholesterol, prevent cancer, and lower blood glucose levels.

Zinc, Selenium, Iron, Antioxidants, Flavonoids, Silymarin

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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Other

Miniature M&M Baking Bit

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

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

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Other

Miniature Or Regular Nondairy Chocolate Chip

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

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

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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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Other

Molasse

Molasses is a thick, dark syrup produced during the refining of sugar cane or sugar beets. It has a strong, bittersweet flavor and is used as a sweetener and baking ingredient.

Molasses provides carbohydrates and small amounts of minerals, especially iron, potassium, calcium, magnesium, and manganese, with blackstrap molasses generally being the most nutrient-dense form.

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Legumes

Mung Bean Sprout

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

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

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Other

Muscovado Sugar

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

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

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Produce

Napa Cabbage Or Red Cabbage

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

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

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Dairy

Natural Creamy Peanut Butter

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

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

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Legumes

Navy Bean

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

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

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Herbs

Nettle Leaves

Nettle Leaves are a powerful herbal medicine that grow abundantly in the wild.

Vitamin A, Vitamin E, Vitamin D, Vitamin C, Vitamin K, Iron, Chromium, Zinc, Copper, Magnesium

Grains

Oat Flour

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

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

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Grains

Oat Flour Or Whole Wheat Flour

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

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

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Grains

Oats, Uncooked

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

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

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Produce

Okra

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

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

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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

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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Vegetables

Onions

Onions have an amazing array of medicinal benefits and are high in vitamin C, folic acid, biotin, chromium, and calcium.

Vitamin C, Chromium, Calcium, Sulfur, Folate, Antioxidants

Fruit

Optional Toppings Fresh Raspberrie

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

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

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Spices

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

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

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

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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.

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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.

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Produce

Pattypan Squash

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

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

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Herbs

Pau d’Arco

Pau d’Arco is a powerful medicinal herb that is widely used in the treatment of cancer, arthritis, candida, and bacterial and viral infections.

Rich in essential vitamins, minerals, and antioxidants

Nuts

Peanut

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

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

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Nuts

Peanut Butter

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

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

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Grains

Pearled Farro

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

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

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Produce

Peas And Carrot

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

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

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Nuts & Seeds

Pecans, Chopped

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

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

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Spices

Piece Fresh Turmeric

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

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

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Nuts

Pine Nut

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

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

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Legumes

Pinto Bean

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

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

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Nuts

Pistachio Nut

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

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

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Nuts

Pistachios

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

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

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.

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PlantBased

Plant Milk

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

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

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Fruit

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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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.

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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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Grains

Precooked Whole-Grain Pizza Crust

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

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

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Produce

Purple Sweet Potatoe

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

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

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Other

Quick-Cooking Oats, Uncooked

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

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

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Grains

Quinoa Or Desired Whole Grain

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

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

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Grains

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

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

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

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Fruit

Red Apple

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

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

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Legumes

Red Bean

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

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

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Legumes

Red Beans Or Kidney Bean

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

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

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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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Legumes

Red Kidney Bean

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

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

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Legumes

Red Or Brown Lentil

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

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

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Legumes

Red Or Pinto Bean

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

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

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Grains

Red Quinoa

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

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

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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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Legumes

Refrigerated Steamed Lentil

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

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

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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.

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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.

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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.

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Grains

Rice Or Potatoe

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

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

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Grains

Riced Cauliflower

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

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

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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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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

Romaine Lettuce Or Shredded Cabbage With Carrot

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

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

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Produce

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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Herbs

Sage

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

Antioxidants

Spices

Sage Or 2 Teaspoons Dried Rubbed Sage

Sage is an aromatic culinary herb commonly used dried as a seasoning; 2 teaspoons of dried rubbed sage is a small flavoring amount. It is typically used in savory dishes and provides concentrated plant compounds with minimal calories.

Dried sage provides vitamin K and small amounts of iron, calcium, manganese, and antioxidant polyphenols such as rosmarinic acid.

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Herbs

Sarsaparilla

Sarsaparilla is a medicinal herb that is known to be an excellent detoxifier and blood purifier.

Vitamin A, Vitamin C, Vitamin D, B-complex vitamins, Chromium, Cobalt, Zinc, Silicon, Saponins

Grains

Short Grain Brown Rice

Short grain brown rice is a whole grain rice that retains its bran and germ, giving it a chewier texture and nuttier flavor than white rice. It is commonly used as a staple carbohydrate in savory dishes, bowls, and side dishes.

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

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Produce

Shredded Savoy Or Napa Cabbage

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

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

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Legumes

Silken Tofu

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

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

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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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Nuts

Slivered Almond

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

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

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Nuts

Slivered Almonds Or Pine Nut

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

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

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Produce

Small 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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Other

Snow Pea Pod

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

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

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Legumes

Soft Silken Tofu

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

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

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Grains

Sorghum Flour

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

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

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PlantBased

Soy Milk

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

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

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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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Legumes

Split Pea

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

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

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Spices

Stick Cinnamon

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

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

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Produce

Stir-Fry Vegetable

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

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

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Other

Sugar

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

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

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Sweeteners

Sugar Snap Pea

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

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

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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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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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Fruit

Sweetened Dried Cranberrie

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

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

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Seeds

Sweetened Flaked Coconut

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

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

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Other

Sweetener*

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

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

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Fruits

Tart Apple, Cored & Chopped

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

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

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Fruits

Tart Apples, Cored, Peeled, And Chopped

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

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

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Legumes

Thin Green Bean

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

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

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Grains

To 1 Cup Chickpea Flour

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

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

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Proteins

Tofu

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

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

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Grains

Tricolor Quinoa

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

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

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Spices

Turmeric

Turmeric is a natural wonder in the healing world and has been used as a powerful anti-inflammatory, antioxidant, antiseptic, and anti-depressant since ancient times.

Antioxidants, Curcumin

Spices

Turmeric Or 1 Tablespoon Finely Chopped Turmeric Root

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

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

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Produce

Turnip

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

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

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Grains

Uncooked 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.

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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.

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Grains

Uncooked Whole-Grain Elbow Macaroni Or Quinoa

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

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

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Sweeteners

Unrefined Cane Sugar

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

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

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Legumes

Unripe Jackfruit

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

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

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Spices

Unsalted Cashew

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

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

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Seeds

Unsalted Dry Roasted Peanut

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

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

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Spices

Unsalted Peanut

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

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

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Spices

Unsalted Pistachio

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

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

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Spices

Unsalted Pistachio Nut

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

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

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Spices

Unsalted Roasted Peanut

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

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

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Produce

Unseasoned Mexican Or Southwest Corn Blend

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

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

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Fruit

Unsweetened Dried Mango

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

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

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Produce

Vegetable

A vegetable is a broad culinary category for edible plant parts such as leaves, stems, roots, flowers, and pods. Nutritional value varies widely by type, but vegetables are generally nutrient-dense foods commonly included in healthy dietary patterns.

Vegetables commonly provide fiber, vitamin C, folate, potassium, carotenoids, and a range of antioxidant phytochemicals, depending on the specific vegetable.

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Produce

Vegetable Medley

A vegetable medley is a mixed dish or blend of assorted vegetables, typically used as a side or ingredient. Its nutrition varies by the vegetables included and how it is prepared.

Vegetable medleys commonly provide fiber, vitamin C, vitamin A precursors, folate, potassium, and a range of antioxidant compounds, depending on the mix.

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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.

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Other

Vinegar

Vinegar is a sour, acidic condiment made by fermenting alcohol into acetic acid. Common types include apple cider, white, red wine, and balsamic vinegar.

Vinegar provides acetic acid and trace amounts of minerals or polyphenols depending on the type, but it is not a significant source of macronutrients or vitamins.

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Nuts

Walnuts

Walnuts are one of the most antioxidant rich foods and are an excellent source of omega-3 fatty acids which have anti-inflammatory properties and are known to help prevent strokes, diabetes, coronary artery disease.

Vitamin E, Copper, Iron, Manganese, Zinc, Calcium, Selenium, Antioxidants, Omega-3 fatty acids

Nuts & Seeds

Walnuts (Chopped, May Use Pecans Or Almonds)

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

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

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Nuts

Walnuts Or Peanut

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

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

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Nuts & Seeds

Walnuts, Chopped

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

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

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Grains

Wheat Berrie

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

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

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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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Grains

White Whole Wheat Flour

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

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

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Grains

White Whole Wheat Or Spelt Flour

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

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

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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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Grains

Whole Grain Burger Bun

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

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

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Grains

Whole Grain Cracker

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

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

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Grains

Whole Grain Macaroni

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

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

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Grains

Whole Grain Macaroni Or Spiral

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

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

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Grains

Whole Grain Penne Pasta

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

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

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Grains

Whole Grain Pita Bread Round

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

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

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Grains

Whole Grain Spelt Flour

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

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

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Grains

Whole Oat Flour

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

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

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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 Angel Hair Pasta

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

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

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Grains

Whole Wheat Couscou

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

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

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Grains

Whole Wheat Flour

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

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

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Grains

Whole Wheat Flour Tortilla

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

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

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Grains

Whole Wheat Hamburger Bun

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

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

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Grains

Whole Wheat Macaroni

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

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

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Grains

Whole Wheat Orzo Pasta

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

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

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Grains

Whole Wheat Panko

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

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

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Grains

Whole Wheat Pasta

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

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

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Grains

Whole Wheat Pastry Flour

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

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

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Grains

Whole Wheat Penne Pasta

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

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

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Grains

Whole Wheat Pita Bread

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

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

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Grains

Whole Wheat Pita Round

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

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

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Grains

Whole Wheat Spaghetti

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

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

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Grains

Whole Wheat Tortilla

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

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

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Grains

Whole-Grain Bread

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

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

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Grains

Whole-Grain Penne Pasta

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

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

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Grains

Whole-Wheat Or Gluten-Free Pasta

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

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

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Grains

Whole-Wheat Pastry Flour

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

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

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Grains

Whole-Wheat Tortilla

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

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

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Other

Whole-Wheat Tortillas (8")

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

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

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Fruits

Wild Blueberries

There are two types of blueberries, the larger cultivated berries that are commonly seen in the fresh produce section in the supermarket, and the smaller, more flavorful wild blueberries.

Antioxidants

Grains

Wild Rice

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

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

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Legumes

Yellow Or Brown Lentil

Yellow and brown lentils are edible pulses from the lentil plant, commonly used in soups, stews, curries, and side dishes. They are a staple legume valued for their protein, fiber, and mineral content.

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

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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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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

Zucchini is a highly alkaline food that is one of the mildest and easiest vegetables to digest.

Vitamin A, Vitamin C, B-complex vitamins, Iron, Zinc, Potassium, Manganese, Fiber, Antioxidants, Phytonutrients

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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