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Weight Gain & Obesity

220 foods in our reference help with Weight Gain & Obesity.

Also covers Overweight / Weight Gain

(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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+ 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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+ 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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+ 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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⁄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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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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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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2 Small Avocado

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

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

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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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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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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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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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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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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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A Small Avocado

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

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

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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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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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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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An Avocado

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

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

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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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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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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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Avocado Cream

Avocado cream is a creamy preparation made primarily from avocado, often blended with ingredients such as citrus juice, herbs, dairy, or seasonings. It is best categorized as a prepared food rather than raw produce.

Avocado-based cream provides monounsaturated fat, fiber, potassium, folate, vitamin E, and vitamin K, though the exact nutrients vary with added ingredients.

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Avocado Slice

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

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

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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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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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Bartlett Pear

Bartlett pear is a sweet, juicy variety of pear commonly eaten fresh or used in cooking. It is a fruit that provides hydration and dietary fiber with relatively modest calories.

Bartlett pears provide fiber, vitamin C, potassium, and small amounts of copper and vitamin K.

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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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Butter (Or Margarine)

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

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

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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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Cabbage With Carrot

Cabbage with carrot is a non-starchy vegetable combination commonly used raw in slaws or cooked in mixed dishes. It provides fiber and a range of antioxidant vitamins and plant compounds.

It provides vitamin C, vitamin K, beta-carotene (from carrot), folate, potassium, and fiber.

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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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Coconut Flake

Coconut flake is dried, shredded coconut meat with a naturally rich texture and mildly sweet flavor. It is commonly used in baking, toppings, and snack mixes.

Coconut flake provides dietary fiber and fat, along with manganese, copper, iron, and smaller amounts of selenium and potassium.

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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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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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Cooking Oil (Vegetable Or Coconut Oil)

Cooking oil is a culinary fat used for sautéing, frying, baking, and dressings. This label can refer to different oils with substantially different fatty acid profiles, such as common vegetable oils or coconut oil.

Cooking oils are primarily fat and provide about 120 calories per tablespoon; depending on the oil, they may contain monounsaturated or polyunsaturated fats, saturated fat, and small amounts of vitamin E.

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Crudités Carrot And Celery Stick

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

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

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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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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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Dice Zucchini

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

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

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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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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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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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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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Dry Ramen Noodle

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

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

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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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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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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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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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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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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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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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Egg Plant

Eggplant is a low-calorie nightshade vegetable commonly used in savory dishes and valued for its spongy texture and mild flavor. It is typically purple but also comes in other varieties and colors.

Eggplant provides fiber, manganese, folate, potassium, and antioxidant compounds such as nasunin and other polyphenols.

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English Cucumber

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

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

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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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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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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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Flaked Coconut

Flaked coconut is shredded dried coconut flesh, often sold sweetened or unsweetened for baking and toppings. It is rich in fat and fiber with a concentrated coconut flavor.

Flaked coconut provides dietary fiber and fat, including saturated medium-chain triglycerides, and contains manganese, copper, selenium, and iron.

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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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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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Gala Apple

Gala apple is a sweet, crisp variety of apple commonly eaten fresh as a snack or added to salads and cooked dishes. It is a fruit that provides water, carbohydrates, and dietary fiber.

Gala apples provide carbohydrate, dietary fiber including pectin, vitamin C, potassium, and small amounts of polyphenol antioxidants.

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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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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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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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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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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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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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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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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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Guacamole

Guacamole is a mashed avocado-based dip or spread, typically made with ingredients such as lime juice, onion, tomato, cilantro, and salt. It is primarily a source of unsaturated fat and fiber when made mostly from avocado.

Guacamole provides monounsaturated fats, fiber, potassium, folate, vitamin E, vitamin K, and vitamin C, with nutrient levels varying by recipe.

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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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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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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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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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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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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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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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Iceberg Or Bibb Lettuce Leave

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

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

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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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Lettuce

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

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

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Lettuce Leaves Or Other Salad Green

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

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

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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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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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Low-Fat Sour Cream (Or Fat-Free)

Low-fat or fat-free sour cream is a cultured dairy product made by fermenting cream or milk, resulting in a tangy, creamy topping or ingredient with reduced fat compared with regular sour cream. It is commonly used in dips, sauces, baked dishes, and as a garnish.

It typically provides calcium, phosphorus, vitamin B12, riboflavin, and modest amounts of protein, with reduced saturated fat in low-fat or fat-free versions.

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Margarine, 1 Stick (Or Butter)

Margarine is a processed spread made primarily from vegetable oils, while butter is a dairy fat made from churned cream. They are commonly used for spreading, cooking, and baking and differ notably in fat composition and ingredients.

Margarine provides mostly fat and may contain more unsaturated fats than butter, while butter provides saturated fat and small amounts of vitamins A and D; both are calorie-dense and some margarines contain sodium.

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

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

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

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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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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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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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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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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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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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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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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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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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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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Nectarine Or Peach

Nectarines and peaches are stone fruits with juicy flesh and a naturally sweet flavor. They are commonly eaten fresh and provide water, fiber, and antioxidant compounds.

They provide vitamin C, provitamin A carotenoids, potassium, and smaller amounts of vitamin E and polyphenols.

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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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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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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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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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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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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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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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Persian Cucumber

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

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

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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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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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Portobello Mushroom

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

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

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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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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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Purple Eggplant

Purple eggplant is a non-starchy vegetable in the nightshade family with a mild flavor and spongy texture that softens when cooked. It is commonly roasted, grilled, sautéed, or baked.

Eggplant provides fiber, manganese, potassium, folate, and small amounts of vitamin C and vitamin K, along with antioxidant compounds such as nasunin in the purple skin.

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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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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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Rapeseed Oil

Rapeseed oil is a vegetable oil pressed from the seeds of the rapeseed plant; food-grade low-erucic-acid varieties are commonly sold as canola oil. It is widely used for cooking because of its mild flavor and relatively high smoke point.

Rapeseed oil is rich in monounsaturated fat, provides polyunsaturated fats including alpha-linolenic acid (ALA) and linoleic acid, and contains vitamin E and vitamin K.

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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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Recipe Tofu Ricotta

Tofu ricotta is a plant-based ricotta substitute typically made by crumbling tofu and seasoning it to mimic soft cheese. It is commonly used in lasagna, stuffed pasta, dips, and other dairy-free recipes.

It typically provides protein, iron, calcium when calcium-set tofu is used, and varying amounts of fat and sodium depending on the recipe.

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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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Red Apples, Such As Braeburn, Empire, Or Fuji (Chopped, Skin On)

Red apples such as Braeburn, Empire, and Fuji are sweet, crisp fruits commonly eaten raw with the skin on. Chopped apples provide natural carbohydrates, water, and fiber, especially when the peel is included.

Apples provide fiber, vitamin C, potassium, and antioxidant polyphenols such as quercetin and catechins.

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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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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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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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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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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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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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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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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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Ripe Avocado

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

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

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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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Romaine And Radicchio

Romaine and radicchio are leafy salad vegetables commonly eaten raw in mixed greens. Romaine is crisp and mild, while radicchio is firmer with a slightly bitter flavor.

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

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Romaine Lettuce Leave

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

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

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Scotch Bonnet Or Habanero Chile

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

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

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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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Slivered Green Cabbage

Slivered green cabbage is thinly sliced green cabbage, a cruciferous vegetable commonly eaten raw or cooked. It has a mild, slightly peppery flavor and is often used in slaws, salads, and stir-fries.

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

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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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Soy Parmesan Or Parma Vegan Parmesan

A plant-based parmesan-style topping typically made from soy and often blended with seasonings, salt, and sometimes nutritional yeast or oils to mimic the flavor of aged parmesan cheese. It is generally used as a savory condiment rather than a primary protein food.

Soy-based vegan parmesan can provide protein and varying amounts of calcium, iron, and sodium, with nutrient levels depending heavily on the brand and fortification.

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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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Squash

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

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

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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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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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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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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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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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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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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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To ½ Avocado

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

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

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To Ten 2½-Inch-Diameter Fresh Baby Portobello Or Cremini Mushroom

Baby portobello, also called cremini, is a young brown variety of Agaricus bisporus mushroom with a firm texture and mild earthy flavor. It is commonly used as a vegetable in soups, sautés, roasts, and mixed dishes.

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

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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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Trumpet Mushroom

Trumpet mushroom is an edible mushroom with a firm, meaty texture and mild savory flavor. It is commonly used in sautés, roasting, grilling, and other cooked dishes.

Trumpet mushrooms provide fiber, ergothioneine and other antioxidant compounds, B vitamins such as niacin and riboflavin, potassium, copper, and small amounts of protein.

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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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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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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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Unsalted Butter (1 Full Stick + 2 Tablespoons)

Unsalted butter is a dairy fat made by churning cream and removing most of the water and milk solids. It is commonly used in cooking and baking for richness, texture, and flavor.

Butter provides mostly fat, especially saturated fat, along with vitamin A and smaller amounts of vitamin E, vitamin K2, and trace amounts of calcium.

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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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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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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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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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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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Vegan Butter

Vegan butter is a plant-based butter substitute typically made from vegetable oils, water, and emulsifiers, and sometimes includes cultured or flavoring ingredients. It is used similarly to dairy butter for spreading, cooking, and baking.

Vegan butter is primarily a source of fat, usually rich in unsaturated fats depending on the oils used, but it may also contain significant saturated fat and sodium and generally provides few vitamins or minerals unless fortified.

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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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Vegetable Oil

Vegetable oil is a broad term for refined oils extracted from plant sources such as soybean, corn, sunflower, canola, or safflower. It is commonly used for cooking and baking and is primarily a source of dietary fat.

Vegetable oil provides mostly fat, especially unsaturated fatty acids, and may contain vitamin E depending on the source oil and level of refining.

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Vegetable Oil (Or Cooking Oil Of Choice)

Vegetable oil is a broad term for refined oils extracted from plant sources such as soybean, canola, corn, sunflower, or safflower. It is commonly used for sautéing, frying, baking, and food manufacturing.

Vegetable oils primarily provide fat, especially mono- and/or polyunsaturated fatty acids, and some types contain vitamin E and small amounts of vitamin K.

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Whipping Cream

Whipping cream is the high-fat portion of milk that can be whipped to add volume and richness to foods. It is a dairy ingredient commonly used in desserts, sauces, soups, and coffee.

Whipping cream is high in saturated fat and calories and provides small amounts of vitamin A, vitamin D, vitamin E, vitamin K, and calcium.

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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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Yellow Squash (Sliced)

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

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

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Yellow Summer Squash

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

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

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Yellow Summer Squash And/Or Zucchini

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

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

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