Weak Bones / Osteoporosis

Produce

• 1 Cup Chopped Kale, Stems Removed

Kale is a dark leafy green vegetable in the brassica family with a sturdy texture and mildly bitter, earthy flavor. It is commonly eaten raw, sautéed, steamed, or added to soups and smoothies.

Kale is especially rich in vitamins K, A, and C, and also provides folate, calcium, potassium, manganese, and fiber.

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Produce

• 1 Cup Steamed Broccoli (Side)

Steamed broccoli is a cruciferous vegetable commonly served as a side dish. It is low in calories and provides fiber along with a range of vitamins, minerals, and protective plant compounds.

Broccoli is especially rich in vitamin C, vitamin K, folate, potassium, and fiber, and also provides carotenoids and glucosinolate compounds such as sulforaphane precursors.

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Other

• 1 Scoop Vanilla Plant-Based Protein Powder

Vanilla plant-based protein powder is a processed protein supplement typically made from pea, rice, soy, or blended plant proteins and often flavored with vanilla. It is commonly used to increase protein intake in smoothies, shakes, or recipes.

It typically provides concentrated protein and may also contain iron, calcium, potassium, fiber, and added vitamins or minerals depending on the brand.

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Dairy

• 1 Tablespoon Crumbled Feta Or Dairy-Free Alternative

Crumbled feta is a salty, tangy cheese typically made from sheep's milk or a sheep-and-goat milk blend; dairy-free alternatives are usually plant-based products designed to mimic its texture and flavor. A 1 tablespoon serving is small but adds concentrated flavor and some calcium if dairy-based.

Dairy feta provides calcium, protein, phosphorus, vitamin B12, and sodium, with smaller amounts of riboflavin and selenium.

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Dairy

• ½ Cup Of Unsweetened, High-Protein Greek-Style Yogurt

Unsweetened high-protein Greek-style yogurt is a strained cultured dairy product with a thick texture and tangy flavor. It is typically higher in protein and lower in sugar than regular yogurt when unsweetened.

It provides protein, calcium, phosphorus, vitamin B12, riboflavin, and often potassium, with live cultures if labeled as containing active cultures.

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Dairy

• ½ Cup Plain Greek Yogurt

Plain Greek yogurt is a strained cultured dairy food with a thick texture and tangy flavor. It is commonly used as a protein-rich dairy option in meals and snacks.

Greek yogurt provides protein, calcium, phosphorus, vitamin B12, riboflavin, and often potassium, with plain varieties typically lower in sugar than sweetened yogurt.

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Dairy

• ¼ Cup Shredded Mozzarella Or Dairy-Free Cheese

Shredded mozzarella is a mild, semi-soft cheese commonly used as a topping or ingredient in cooked dishes. It provides protein and calcium, though nutrition varies if a dairy-free cheese alternative is used instead.

Mozzarella provides calcium, protein, phosphorus, vitamin B12, and varying amounts of sodium and saturated fat.

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Spices

• 3 Cups Chopped Kale (Massaged With 1 Tsp Olive Oil)

Kale is a leafy green vegetable; this entry appears to refer to chopped kale lightly massaged with a small amount of olive oil. It is commonly eaten raw in salads or cooked and is known for its high nutrient density.

Kale is especially rich in vitamins K, A, and C, and also provides folate, calcium, potassium, fiber, and carotenoid antioxidants such as lutein and zeaxanthin.

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Nuts

+ 2 Tablespoons Raw Cashew

Raw cashews are kidney-shaped tree nuts commonly eaten as a snack or used in cooking. Two tablespoons provide a small serving of healthy fats, plant protein, and minerals.

Cashews provide unsaturated fats, protein, magnesium, copper, manganese, phosphorus, zinc, and iron.

Dairy

½ Cup Almond Milk Or Milk Of Choice

A half-cup serving of milk or almond milk is commonly used to add creaminess, moisture, and mild flavor to recipes. Nutritional content varies substantially depending on whether it is dairy milk or a plant-based alternative and whether it is fortified or sweetened.

Dairy milk typically provides protein, calcium, vitamin B12, riboflavin, and often vitamin D, while almond milk is usually lower in protein but may provide fortified calcium, vitamin D, and vitamin E.

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Legumes

½ Cup Edamame (Cooked)

Cooked edamame are immature green soybeans commonly eaten as a protein-rich vegetable side or snack. They have a mild, slightly sweet flavor and a firm, tender texture.

Edamame provides protein, fiber, folate, vitamin K, iron, potassium, magnesium, and manganese.

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Dairy

½ Cup Plain Coconut Yogurt Or 0% Fat Greek Yogurt

Plain coconut yogurt or 0% fat Greek yogurt are unsweetened yogurt options used as creamy dairy or dairy-alternative foods. Greek yogurt is high in protein, while coconut yogurt is dairy-free and may contain live cultures depending on the product.

0% fat Greek yogurt typically provides protein, calcium, phosphorus, potassium, and vitamin B12, while plain coconut yogurt is usually lower in protein but may provide fortified calcium and live active cultures.

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Dairy

½ Cup Plain Whole-Fat Greek Yogurt

Plain whole-fat Greek yogurt is a strained cultured dairy food with a thick texture and tangy taste. It is higher in protein and lower in lactose than regular yogurt.

Greek yogurt provides protein, calcium, phosphorus, vitamin B12, riboflavin, potassium, and varying amounts of live bacterial cultures.

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Dairy

½ Cup Unsweetened Organic Soy Milk

Unsweetened soy milk is a plant-based beverage made from soybeans and water, commonly used as a milk alternative. A 1/2-cup serving is typically low in sugar and provides modest protein.

Soy milk provides protein and typically contains unsaturated fats, with small amounts of potassium, magnesium, and iron; fortified versions may also provide calcium, vitamin D, and vitamin B12.

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Produce

½ Cups Of Broccoli Floret

Broccoli florets are the flowering heads of broccoli, a cruciferous vegetable commonly eaten raw or cooked. They are low in calories and provide fiber and a range of vitamins and phytonutrients.

Broccoli provides vitamin C, vitamin K, folate, potassium, fiber, and small amounts of carotenoids and glucosinolate compounds such as sulforaphane precursors.

Dairy

½ Cups Unsweetened Almond Milk

Unsweetened almond milk is a plant-based beverage made from almonds and water, often fortified with vitamins and minerals. It is naturally low in calories and contains little carbohydrate when unsweetened.

Unsweetened almond milk typically provides small amounts of healthy unsaturated fat and, when fortified, can be a source of calcium, vitamin D, and vitamin E.

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Dairy

¼ Cup Milk

Milk is a dairy food that provides protein, calcium, and fluid in a small serving. A ¼ cup portion is nutritionally modest but still contributes key dairy nutrients.

Milk provides calcium, protein, riboflavin, vitamin B12, phosphorus, potassium, and often vitamin D when fortified.

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Seeds

¼ Cup Pepitas (Pumpkin Seeds)

Pepitas are hulled pumpkin seeds with a mild, nutty flavor, commonly eaten as a snack or added to meals. They are a nutrient-dense seed rich in healthy fats, protein, and minerals.

Pepitas provide magnesium, zinc, iron, phosphorus, manganese, copper, protein, fiber, and vitamin E–related compounds.

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Protein

14-Oz Block Extra-Firm Tofu, Pressed And Crumbled

Extra-firm tofu is a soy-based protein food made by coagulating soy milk and pressing it to remove moisture. Pressed and crumbled tofu is commonly used as a versatile meat alternative in savory dishes.

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

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Protein

8-Oz Package Tempeh, Cut Into Strip

Tempeh is a fermented soy food made by culturing whole soybeans into a firm, sliceable cake. It is commonly used as a plant-based protein and has a nutty, savory flavor.

Tempeh provides protein, fiber, iron, calcium, magnesium, phosphorus, and B vitamins, with fermented soy also contributing bioactive compounds such as isoflavones.

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Legumes

A 12-Oz. Package Extra-Firm Silken Tofu

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

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

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Legumes

A 12-Oz. Package Light Silken Tofu

Light silken tofu is a soft, delicate soybean curd with a smooth texture and high water content, often used in soups, sauces, smoothies, and desserts. It is a minimally seasoned soy food that provides plant protein with relatively few calories.

Silken tofu provides protein and typically contains calcium, iron, and small amounts of potassium and magnesium, with light varieties generally being lower in fat and calories than firm tofu.

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Legumes

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

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

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

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Dairy

Add Almond Milk To A Blender.

Unsweetened almond milk is a plant-based beverage made from almonds and water, often fortified with vitamins and minerals. The phrase appears to be an instruction rather than a pure ingredient name, but almond milk is the recognizable food item.

Almond milk typically provides vitamin E and, when fortified, calcium and vitamin D, though it is usually low in protein compared with cow's milk.

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Dairy

Add Almond Milk To The Blender First.

Unsweetened almond milk is a plant-based beverage made from almonds and water, often fortified with vitamins and minerals. It is not a dairy food, so the import category appears incorrect.

Almond milk typically provides vitamin E and, when fortified, calcium and vitamin D, though it is usually low in protein compared with cow's milk.

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Dairy

Add Banana, Blueberries, Yogurt, Flaxseed, Chia Seeds, Almond Butter, And Spinach.

A blended smoothie-style combination of banana, blueberries, yogurt, flaxseed, chia seeds, almond butter, and spinach. It provides a mix of protein, fiber, healthy fats, probiotics, and fruit- and vegetable-derived micronutrients.

Notable nutrients include protein, calcium, potassium, vitamin C, vitamin K, folate, manganese, magnesium, and alpha-linolenic acid (ALA) omega-3s.

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Sprouts

Alfalfa Sprouts

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

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

Dairy Alternatives

Almond Milk

Almond milk is a plant-based beverage made by blending almonds with water, often strained and sometimes fortified with vitamins and minerals. Unsweetened varieties are typically low in calories compared with dairy milk.

Almond milk provides small amounts of vitamin E naturally, and fortified versions may supply calcium, vitamin D, and vitamin B12.

Nuts

Almond Or Sesame Butter

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

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

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Nut

Almonds

Vitamin E, magnesium, and healthy fats in almonds support heart and brain health, and reduce hunger.

Vitamin E, magnesium, monounsaturated fats, protein

Produce

Arugula

Fresh arugula is a leafy green vegetable with a peppery, slightly bitter flavor commonly used in salads, sandwiches, and cooked dishes.

Arugula provides vitamin K, vitamin A, folate, vitamin C, and small amounts of calcium and potassium.

Other

Arugula Salad

Arugula salad is a leafy green salad made primarily from arugula, a peppery cruciferous vegetable. It is typically low in calories and adds vitamins, minerals, and phytonutrients to meals.

Arugula provides vitamin K, vitamin A, folate, vitamin C, nitrates, and small amounts of calcium and potassium.

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Vegetables

Baby Arugula, Loosely Packed

Baby arugula is a young leafy green with a tender texture and a peppery, slightly bitter flavor, commonly used fresh in salads and sandwiches.

It provides vitamin K, vitamin A precursors, folate, vitamin C, and small amounts of calcium and potassium.

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Produce

Baby Kale

Baby kale is a young, tender form of kale with a milder flavor and softer texture than mature leaves. It is commonly eaten raw in salads or lightly cooked as a leafy green vegetable.

Baby kale provides vitamins K, A, and C, along with folate, calcium, potassium, fiber, and carotenoid antioxidants such as lutein and zeaxanthin.

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Nuts

Black Or White Sesame Seeds

Black and white sesame seeds are small oil-rich edible seeds commonly used whole, toasted, or ground in savory and sweet dishes. They are nutritionally similar, with black sesame sometimes noted for slightly higher antioxidant compounds from its hull.

Sesame seeds provide healthy fats, protein, fiber, calcium, magnesium, iron, copper, manganese, zinc, and vitamin E.

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Sweeteners

Blackstrap Molasse

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

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

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Protein

Block (14 Oz) Organic Firm Tofu, Pressed And Cubed

Firm tofu is a pressed soy-based food with a dense texture that holds its shape well in cooking. It is a versatile plant protein commonly used in savory dishes.

Tofu provides protein and is a source of iron, with calcium also notable when calcium salts are used as a coagulant.

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Produce

Boston Lettuce Or 8 To 10 Spinach Leave

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

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

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Vegetables

Broccoli

Broccoli is a nutrient rich vegetable that has several proven health benefits.

Vitamin A, Vitamin C, Vitamin K, B-complex vitamins, Calcium, Magnesium, Selenium, Zinc, Iron, Beta-carotene

Nuts & Seeds

Brown Sesame Seeds

Brown sesame seeds are small oil-rich seeds with a nutty flavor, commonly used whole, toasted, or ground in savory and sweet dishes. They are a concentrated source of healthy fats, minerals, and plant compounds.

Brown sesame seeds provide healthy unsaturated fats, protein, fiber, calcium, magnesium, copper, iron, zinc, and vitamin E.

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Dairy

Buttermilk

Buttermilk is a cultured dairy drink traditionally made from the liquid left after churning butter, though most modern buttermilk is fermented low-fat milk. It has a tangy flavor and is commonly used in baking, marinades, and dressings.

Buttermilk provides calcium, protein, phosphorus, vitamin B12, riboflavin, and often potassium, with cultured varieties containing live bacteria.

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Dairy

C Organic Cottage Cheese

Organic cottage cheese is a fresh dairy food made from curds, typically mild in flavor and high in protein. It is commonly used as a savory or sweet ingredient and is often lower in fat than many aged cheeses, depending on the variety.

Cottage cheese provides protein, calcium, phosphorus, vitamin B12, selenium, and varying amounts of sodium and fat depending on the product.

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Seeds

Cashews, Soaked And Drained

Soaked and drained cashews are edible tree nuts with a creamy texture and mild, buttery flavor. Soaking softens them for blending and may slightly reduce some antinutrients, but they remain nutritionally similar to raw cashews.

Cashews provide mostly unsaturated fats along with plant protein, magnesium, copper, zinc, iron, phosphorus, and some vitamin K.

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Dairy

Cheddar Cheese, Low-Fat, Shredded

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

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

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Seeds

Chia Seeds

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

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

Vegetables

Chives

Chives are one of the richest plant sources of vitamin K which is vital for bone and neurological health and can help to prevent osteoporosis and Alzheimer’s disease.

Vitamin K, Vitamin A, Sulfur, Antioxidants, Lutein, Folate

Vegetables

Chopped Romaine Or Mixed Green

Chopped romaine or mixed greens are leafy salad greens commonly eaten raw. They are low in calories and provide water, fiber, and a range of vitamins and phytonutrients.

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

Produce

Collard Leave

Collard leaves are the large, sturdy edible leaves of the collard plant, a leafy green vegetable in the Brassica family. They are commonly cooked and have an earthy, slightly bitter flavor.

Collard leaves provide vitamin K, vitamin A, vitamin C, folate, calcium, and fiber, along with smaller amounts of potassium and magnesium.

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Dairy

Cotija Cheese, Crumbled, To Taste

Cotija is a firm, salty Mexican cow's milk cheese often used crumbled as a finishing cheese. It adds concentrated savory flavor and is typically eaten in small amounts.

Cotija cheese provides calcium, protein, phosphorus, vitamin B12, and sodium, with notable amounts of saturated fat.

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Dairy

Cottage Cheese

Cottage cheese is a fresh, mild cheese made from curds of cow’s milk. It is commonly eaten as a high-protein dairy food and varies in fat and sodium content by brand.

Cottage cheese provides protein, calcium, phosphorus, selenium, vitamin B12, and riboflavin, with sodium levels that can be relatively high in some products.

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Dairy

Crumbled Feta Cheese

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

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

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Dairy

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

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

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

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Produce

Curly Kale

Curly kale is a leafy green cruciferous vegetable with a robust texture and slightly bitter, peppery flavor. It is commonly eaten raw, sautéed, steamed, or added to soups and grain dishes.

Curly kale provides vitamin K, vitamins A and C, folate, manganese, calcium, potassium, and lutein and zeaxanthin.

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Produce

Cut Leaf Kale

Cut leaf kale is a curly-leaf variety of kale, a dark leafy green vegetable in the brassica family. It is commonly eaten raw or cooked and is valued for its nutrient density.

Kale provides vitamins K, A, and C, along with folate, manganese, calcium, potassium, and beneficial carotenoid antioxidants such as lutein and zeaxanthin.

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Produce

Dill Or ½ Cup Chopped Fresh Flat-Leaf Parsley

Fresh flat-leaf parsley is a leafy culinary herb commonly used as a garnish and flavoring. It has a bright, slightly peppery taste and is typically eaten raw or lightly cooked.

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

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Fruits

Dried Figs, Chopped

Dried figs are sweet, chewy dried fruit made from ripe figs, often chopped for baking or cereal mixes. They provide concentrated natural sugars along with fiber and minerals.

Dried figs provide dietary fiber, potassium, calcium, magnesium, copper, and small amounts of iron and vitamin K.

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Spices

Dried Parsley

Dried parsley is the dehydrated leaf of the parsley plant, used as a culinary seasoning and garnish. It provides concentrated flavor along with small amounts of vitamins, minerals, and plant antioxidants.

Dried parsley is especially rich in vitamin K and also provides vitamin A carotenoids, vitamin C, folate, and small amounts of iron and potassium.

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Proteins

Edamame

Edamame are young green soybeans, typically served steamed or boiled. A ¼-cup serving provides a compact source of plant protein, fiber, and several micronutrients.

Edamame provides protein, dietary fiber, folate, vitamin K, iron, magnesium, potassium, and manganese.

Legumes

Edamame, Shelled

Shelled edamame are immature green soybeans, typically served steamed or cooked. They are a nutrient-dense plant food known for providing protein, fiber, and several vitamins and minerals.

Edamame provides protein, fiber, folate, vitamin K, manganese, iron, magnesium, and potassium.

Produce

Escarole Or Endive

Escarole and endive are leafy greens in the chicory family with a mildly bitter flavor, commonly eaten raw in salads or cooked. They are low in calories and nutrient-dense vegetables.

They provide vitamin K, folate, vitamin A, vitamin C, and small amounts of potassium, along with fiber and antioxidant plant compounds.

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Legumes

Extra-Firm Lite Silken Tofu

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

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

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Dairy

Fat-Free Cream Cheese

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

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

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Dairy

Feta Or Vegan Feta, Crumbled

Feta is a brined, crumbly cheese traditionally made from sheep's milk or a sheep-goat milk blend; vegan feta-style products are plant-based alternatives designed to mimic its salty, tangy flavor and texture. As labeled, this ingredient fits Dairy for conventional feta, though vegan feta varies nutritionally by brand.

Conventional feta provides protein, calcium, phosphorus, vitamin B12, riboflavin, and sodium; vegan feta may provide less protein and calcium unless fortified.

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Fruits

Figs

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

Calcium, Iron, Copper, Potassium, Selenium, Zinc

Legumes

Firm Silken Tofu

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

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

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Dairy

Firm Tofu – The Base Of The Creamy Sauce

Firm tofu is a soybean curd with a dense texture that works well in creamy sauces and savory dishes. It is a plant-based protein food and is not dairy, despite some import categorizations.

Firm tofu provides protein and typically contains iron, calcium (if calcium-set), manganese, selenium, and magnesium.

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Legumes

Firm Tofu (~3/4 Cup), Cubed

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 is commonly a source of calcium, iron, manganese, selenium, and phosphorus, with nutrient levels varying by coagulant and brand.

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Other

Firm Tofu, Cut Into 1-Inch Cubes (1 Block Of 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 a texture that holds its shape well in cooking.

Firm tofu provides protein, iron, calcium when calcium-set, manganese, selenium, and small amounts of magnesium and phosphorus.

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Other

Firm Tofu, Pressed And Drained (1 ½ Blocks Of Tofu)

Firm tofu is a pressed soy-based food with a dense texture that works well in savory dishes, stir-fries, and baking. It is a versatile plant protein and can be a useful substitute for meat in many meals.

Firm tofu provides protein, iron, manganese, and depending on the coagulant used, can also be a significant source of calcium and magnesium.

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Produce

Flatleaf Parsley

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

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

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Vegetables

Fresh Baby Spinach

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

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

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Produce

Fresh Baby Spinach, Loosely Packed

Fresh baby spinach is a tender leafy green vegetable commonly eaten raw or lightly cooked. It has a mild flavor and is nutrient-dense relative to its low calorie content.

Baby spinach provides vitamin K, folate, vitamin A, vitamin C, manganese, magnesium, potassium, and non-heme iron.

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Spices

Fresh Basil Or Parsley, Chopped

Fresh basil or parsley are aromatic culinary herbs commonly used chopped to add bright, fresh flavor to savory dishes. Although sometimes treated like spices in imports, they are botanically herbs and used in small amounts as seasonings or garnishes.

They provide vitamin K and smaller amounts of vitamin A, vitamin C, folate, and potassium, along with various antioxidant plant compounds.

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Vegetables

Fresh Spinach, Finely Chopped

Fresh spinach is a leafy green vegetable commonly eaten raw or cooked, with a mild flavor and tender texture when finely chopped. It is nutrient-dense and low in calories.

Spinach provides vitamin K, folate, vitamin A, vitamin C, manganese, magnesium, potassium, and non-heme iron, along with lutein and zeaxanthin.

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Legumes

Fresh Thin Green Bean

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

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

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Produce

From Romaine Lettuce Heart

Romaine lettuce heart is the crisp, pale inner leaves of romaine lettuce, commonly eaten raw in salads and wraps. It is low in calories and provides hydration along with several vitamins and minerals.

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

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Dairy

Goats Cheese

Goat cheese is a soft to semi-firm cheese made from goat's milk, with a tangy flavor and creamy texture. It provides protein and fat along with minerals important for bone health.

Goat cheese provides protein, calcium, phosphorus, vitamin A, riboflavin, and vitamin B12, along with varying amounts of saturated fat and sodium.

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Dairy

Grated Parmesan Cheese

Grated Parmesan cheese is a hard, aged Italian cheese with a savory, salty flavor, commonly used as a topping or ingredient. It is a concentrated source of protein and minerals because much of its moisture is removed during aging.

Parmesan provides protein, calcium, phosphorus, vitamin B12, vitamin A, riboflavin, and sodium.

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Other

Greek Yogurt (Non-Fat, Plain)

Non-fat plain Greek yogurt is a strained cultured dairy product with a thick texture and tangy flavor. It is high in protein and contains live bacterial cultures when labeled with active cultures.

It provides protein, calcium, phosphorus, potassium, vitamin B12, and often live active cultures, with minimal fat and no added sugar when plain.

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Vegetables

Green Beans

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

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

Produce

Green-Leaf Lettuce Leave

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

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

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Other

Ground Chia

Ground chia is milled chia seed, commonly added to smoothies, yogurt, oatmeal, and baked goods. It is valued for its fiber, plant omega-3 fats, and ability to absorb liquid and form a gel.

Ground chia provides alpha-linolenic acid (ALA) omega-3s, dietary fiber, protein, calcium, magnesium, phosphorus, manganese, and antioxidants.

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Fruits

Guava

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

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

Seeds

Hemp Heart

Hemp hearts are the soft inner kernels of hemp seeds, with a mild nutty flavor. A 1/2 tablespoon serving provides small amounts of plant protein and unsaturated fats.

Hemp hearts provide unsaturated fats including alpha-linolenic acid (ALA) and linoleic acid, plus protein, magnesium, phosphorus, manganese, and vitamin E.

Vegetables

Kale

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

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

Produce

Kale Leave

Kale leaves are dark leafy greens in the cabbage family with a sturdy texture and mildly bitter, earthy flavor. They are commonly eaten raw, sautéed, steamed, or added to soups and smoothies.

Kale is especially high in vitamins K, A, and C, and also provides folate, calcium, potassium, manganese, and carotenoids such as lutein and zeaxanthin.

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Produce

Kale Or Chard

Kale and chard are leafy green vegetables commonly eaten raw or cooked. They are nutrient-dense produce items with a slightly bitter, earthy flavor.

They provide vitamins K, A, and C, along with folate, magnesium, potassium, and carotenoid antioxidants such as lutein and zeaxanthin.

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Produce

Kale Or Spinach

Kale and spinach are leafy green vegetables commonly eaten raw or cooked. Both are nutrient-dense produce items, though they differ somewhat in vitamin, mineral, and oxalate content.

They provide vitamins K, A, C, and folate, along with minerals such as iron, magnesium, and potassium.

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Produce

Kale Or Swiss Chard Leaves Thick Stems Removed

Kale or Swiss chard leaves with thick stems removed are leafy green vegetables commonly eaten raw or cooked. They are nutrient-dense and provide substantial vitamins, minerals, and phytonutrients with few calories.

These greens are rich in vitamins K, A, and C, and provide folate, magnesium, potassium, and carotenoid antioxidants such as lutein and zeaxanthin.

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Produce

Kale Thick Stems Removed Leaves Chopped Fine

Kale leaves are a dark leafy green vegetable with a sturdy texture and mildly bitter, earthy flavor. Finely chopped kale is commonly used raw in salads or cooked in soups, sautés, and grain dishes.

Kale is especially rich in vitamins K, A, and C, and also provides folate, calcium, potassium, manganese, and fiber.

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Vegetables

Kale, Chopped (Curly Or Tuscan, Stems Removed)

Kale is a dark leafy green vegetable from the cabbage family, commonly eaten raw or cooked. Curly and Tuscan kale are both nutrient-dense and provide a low-calorie source of vitamins, minerals, and phytochemicals.

Kale is especially rich in vitamins K, A, and C, and also provides folate, calcium, potassium, manganese, and lutein/zeaxanthin.

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Fermented Foods

Kefir

Kefir is a fermented milk drink made by culturing milk with kefir grains, producing a tangy beverage that contains live microorganisms. It is commonly used as a probiotic dairy food.

Kefir provides protein, calcium, phosphorus, vitamin B12, riboflavin, and often beneficial live cultures.

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Produce

Leaf Lettuce

Leaf lettuce is a leafy green vegetable commonly eaten raw in salads and sandwiches. It is low in calories and provides hydration, fiber, and a range of vitamins and phytonutrients.

Leaf lettuce is especially rich in vitamin K and also provides folate, vitamin A carotenoids, vitamin C, and small amounts of potassium and fiber.

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Produce

Lettuce Leaves Or Other Salad Green

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

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

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Produce

Lettuce Or Kale

Lettuce and kale are leafy green vegetables commonly eaten raw or cooked. Kale is generally denser in vitamins and minerals, while lettuce is milder and higher in water content.

They provide vitamin K, vitamin A, folate, vitamin C, and small amounts of fiber, potassium, and calcium, with kale typically offering higher nutrient density than lettuce.

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Legumes

Light Silken-Style Tofu

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

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

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Seeds

Light Tahini (Sesame Seed Paste)

Light tahini is a smooth paste made from hulled sesame seeds, with a milder flavor and lighter color than whole sesame tahini. It is commonly used in sauces, dips, dressings, and baked goods.

Tahini provides healthy fats, plant protein, calcium, copper, magnesium, iron, phosphorus, zinc, and vitamin E.

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Dairy

Live Yogurt

Live yogurt is cultured dairy containing active bacterial cultures. It is commonly eaten plain or flavored and can contribute protein, calcium, and probiotics to the diet.

Live yogurt typically provides protein, calcium, phosphorus, vitamin B12, riboflavin, and, when fortified, vitamin D, along with live probiotic bacteria.

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Dairy

Low-Fat Cream Cheese, Room Temperature

Low-fat cream cheese is a soft, spreadable fresh cheese made from milk and cream with reduced fat compared with regular cream cheese. Room temperature refers to its softened serving state and does not change its nutritional profile.

It provides protein, calcium, phosphorus, vitamin A, and vitamin B12, while often still containing notable sodium and saturated fat depending on the brand.

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Dairy

Low-Fat Milk

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

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

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Dairy

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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Seeds

Makhana (Lotus Seeds)

Makhana, also called fox nuts or popped lotus seeds, are the dried edible seeds of Euryale ferox commonly eaten roasted as a snack or used in savory and sweet dishes. They are mild in flavor and provide a light, crunchy source of plant-based carbohydrates and some protein.

Makhana provides carbohydrates with modest protein and fiber, and is notable for minerals such as magnesium, phosphorus, potassium, and calcium.

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Fruits

Mamey

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

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

Dairy

Milk Or Unsweetened Non‑Dairy Milk

Milk or unsweetened non-dairy milk is a beverage commonly used for drinking, cooking, and as a dairy substitute. Because this entry combines dairy milk with plant-based alternatives, nutritional content can vary widely depending on the product and fortification.

Depending on the product, it may provide calcium, protein, vitamin D, vitamin B12, potassium, and riboflavin, with fortified non-dairy milks varying substantially by brand.

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Dairy

Milk, Non-Fat

Non-fat milk is skim milk with most of the fat removed while retaining its protein, lactose, and many naturally occurring minerals. It is commonly used as a low-fat dairy food and beverage.

Non-fat milk provides high-quality protein, calcium, phosphorus, riboflavin, vitamin B12, potassium, and is often fortified with vitamins A and D.

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Vegetables

Mizuna

Mizuna is a mild, somewhat sweet mustard green that has been grown for centuries in Japan and is now becoming more readily available in the states.

Vitamin C, Vitamin A, Phytonutrients, Antioxidants, Folate

Other

Non-Dairy Milk

Non-dairy milk is a broad category of plant-based milk alternatives made from ingredients such as soy, almonds, oats, rice, coconut, or peas. Nutritional value varies widely by product, especially depending on fortification and added sugars.

Depending on the base and fortification, non-dairy milk may provide calcium, vitamin D, vitamin B12, protein, and unsaturated fats.

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Herbs

Oat Straw

Oat Straw is a wonderful healing herb that is rich in vitamins A, C, E, K, and B-complex and minerals such as iron, calcium, magnesium, silica, and zinc.

Vitamin A, Vitamin C, Vitamin E, Vitamin K, B-complex vitamins, Iron, Calcium, Magnesium, Zinc

Produce

Of Baby Spinach, Or 1/3 Cup Frozen Spinach

Baby spinach is a tender leafy green vegetable; frozen spinach is the same vegetable cooked or blanched and preserved. It is commonly eaten raw or cooked and is nutrient-dense relative to its calories.

Spinach provides vitamin K, folate, vitamin A carotenoids, vitamin C, manganese, magnesium, potassium, and non-heme iron.

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Dairy

Of Shredded Cheese

Shredded cheese is cheese that has been grated into small pieces for convenient use in cooking and topping dishes. It is a dairy food that provides concentrated protein, fat, and minerals.

Shredded cheese is typically rich in calcium, protein, phosphorus, vitamin B12, vitamin A, and varying amounts of saturated fat and sodium.

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Dairy

Paneer

Paneer is a fresh, non-aged Indian cheese made by curdling milk with an acid such as lemon juice or vinegar. It has a mild flavor, firm texture, and is commonly used in savory dishes.

Paneer provides protein, calcium, phosphorus, vitamin B12, riboflavin, and varying amounts of fat depending on how it is made.

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Herbs

Parsley

Parsley is a leafy herb commonly used fresh or dried to add a bright, slightly peppery flavor to foods. It is used as both a garnish and an ingredient in many cuisines.

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

Vegetables

Parsnips

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

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

Dairy

Part‑Skim Mozzarella Cheese

Part-skim mozzarella is a semi-soft cheese made from partially skimmed milk, offering a lower-fat option than whole-milk mozzarella. It is commonly used in cooking and provides concentrated dairy protein and minerals.

Part-skim mozzarella provides protein, calcium, phosphorus, vitamin B12, riboflavin, zinc, and varying amounts of sodium and saturated fat.

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Dairy

Part‑Skim Ricotta Cheese

Part-skim ricotta cheese is a soft, mild fresh cheese made from whey and milk with less fat than whole-milk ricotta. It is commonly used in both savory and sweet dishes and provides concentrated dairy protein and minerals.

Part-skim ricotta provides protein, calcium, phosphorus, selenium, riboflavin, and vitamin B12, with moderate sodium and less saturated fat than whole-milk ricotta.

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Other

Pecans Or Almonds

Pecans and almonds are tree nuts commonly eaten raw or roasted and used in baking, snacks, and savory dishes. They provide healthy fats, fiber, and a range of vitamins, minerals, and plant compounds.

They are notable for vitamin E, magnesium, manganese, copper, fiber, and mostly monounsaturated and polyunsaturated fats, with almonds especially high in vitamin E and pecans especially rich in manganese.

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Grains

Pepita

Pepitas are edible pumpkin seeds, typically sold hulled and eaten raw or roasted. They have a mild, nutty flavor and are commonly used in snacks, salads, and baking.

Pepitas provide magnesium, zinc, iron, manganese, phosphorus, vitamin E, plant protein, fiber, and heart-healthy unsaturated fats.

Grains

Pepitas Or Raw Cashews

Pepitas are edible pumpkin seeds, while raw cashews are kidney-shaped tree nuts with a mild, creamy flavor. Both are nutrient-dense plant foods commonly eaten as snacks or added to savory and sweet dishes.

Pepitas and raw cashews provide healthy fats, plant protein, fiber, magnesium, iron, zinc, copper, and manganese.

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Spices

Pinch Toasted Sesame Seed

Toasted sesame seeds are tiny oil-rich seeds used as a garnish and seasoning, adding a nutty flavor and light crunch. Although often used like a spice in small amounts, they are botanically seeds.

Sesame seeds provide unsaturated fats, protein, fiber, calcium, iron, magnesium, copper, manganese, zinc, and lignans such as sesamin and sesamolin.

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Nuts

Plain Almond Milk

Plain almond milk is a plant-based beverage typically made from almonds and water, often fortified with vitamins and minerals. It is commonly used as a dairy-free milk alternative.

Plain almond milk is typically low in protein and naturally provides some vitamin E, while many commercial versions are fortified with calcium, vitamin D, and vitamin B12.

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Dairy

Plain Low-Fat Yogurt

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

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

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Dairy

Plain Nonfat Greek Yogurt

Plain nonfat Greek yogurt is a strained cultured dairy product with a thick texture and tangy flavor. It is high in protein and typically lower in lactose than regular yogurt.

It provides protein, calcium, phosphorus, vitamin B12, riboflavin, potassium, and live bacterial cultures when labeled with active cultures.

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Dairy

Plain Yogurt

Plain yogurt is a cultured dairy food made by fermenting milk with live bacteria. It is commonly eaten on its own or used in cooking, sauces, and breakfasts.

Plain yogurt typically provides protein, calcium, phosphorus, vitamin B12, riboflavin, and often potassium, with some varieties also containing vitamin D.

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Other

Plant-Based Milk Unsweetened And Unflavored

Unsweetened, unflavored plant-based milk is a dairy-free beverage made from plants such as soy, almonds, oats, peas, coconut, or rice. Its nutrition varies by base ingredient and whether it is fortified with vitamins and minerals.

Depending on the variety, it may provide calcium, vitamin D, vitamin B12, vitamin E, and sometimes protein, especially when fortified.

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Spices

Poppy Seed

Poppy seed is the tiny edible seed of the opium poppy, commonly used as a culinary spice or topping in baked goods and savory dishes. It has a mild, nutty flavor and contributes texture as well as small amounts of minerals and healthy fats.

Poppy seeds provide manganese, calcium, magnesium, phosphorus, copper, iron, fiber, and unsaturated fats.

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Dairy

Prepare The Salad Base In A Large Bowl, Combine Greens, Tomatoes, Cucumber, Chickpeas, Onion, Olives, Feta, Sunflower Seeds, And Avocado.

A mixed salad base made with leafy greens, tomatoes, cucumber, chickpeas, onion, olives, feta, sunflower seeds, and avocado. It provides a combination of vegetables, legumes, dairy, seeds, and healthy fats.

Provides fiber, folate, vitamin K, vitamin C, potassium, magnesium, calcium, and unsaturated fats, with some protein from chickpeas, feta, and sunflower seeds.

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Nuts

Pumpkin Or Chia Seeds Or Sunflower Kernels

A mix of pumpkin seeds, chia seeds, and sunflower kernels is a nutrient-dense seed blend commonly eaten as a snack or topping. These seeds provide healthy fats, plant protein, fiber, and a range of minerals.

This seed mix is notable for magnesium, zinc, iron, selenium, vitamin E, protein, fiber, and omega-3 and omega-6 fatty acids.

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Seeds

Pumpkin Seeds

They contain high amounts of vitamin E, B-complex, magnesium, zinc, and omega-3 fatty acids.

Vitamin E, B-complex vitamins, Magnesium, Zinc, Omega-3 fatty acids

Produce

Rainbow Chard

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

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

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Dairy

Raw Parmesan

Raw Parmesan is a hard, aged Italian cheese made from cow’s milk and typically grated or shaved over foods. It has a concentrated savory flavor and a dense nutrient profile due to low moisture and long aging.

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

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Other

Raw Sesame Tahini

Raw sesame tahini is a smooth paste made from ground sesame seeds. It is commonly used in sauces, dips, dressings, and spreads.

Tahini provides healthy unsaturated fats, protein, fiber, calcium, iron, magnesium, copper, phosphorus, zinc, and vitamin E.

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Other

Raw Tahini

Raw tahini is a paste made from ground unroasted sesame seeds. It is rich, creamy, and commonly used in dips, dressings, sauces, and spreads.

Raw tahini provides healthy fats, protein, fiber, calcium, iron, magnesium, phosphorus, copper, manganese, and vitamin E.

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Legumes

Recipe Tofu Ricotta

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

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

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Vegetables

Red Cabbage

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

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

Produce

Red Leaf Lettuce Leaves

Red leaf lettuce is a leafy salad vegetable with tender burgundy-tinged leaves and a mild, slightly sweet flavor. It is commonly eaten raw in salads, wraps, and sandwiches.

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

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Dairy

Reduced-Fat Ricotta Cheese (Or Part-Skim Mozzarella)

Reduced-fat ricotta cheese and part-skim mozzarella are lower-fat dairy cheeses that provide high-quality protein and calcium. They are commonly used in savory dishes and offer a milder fat content than full-fat versions.

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

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Nuts

Refrigerated Unsweetened Coconut Milk Beverage

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

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

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Seeds

Roasted Sesame Seed

Roasted sesame seeds are small oil-rich seeds with a nutty flavor, commonly used as a topping, ingredient, or paste component in many cuisines. Roasting enhances flavor while keeping them nutrient-dense.

Roasted sesame seeds provide healthy fats, protein, fiber, calcium, magnesium, iron, copper, manganese, zinc, and vitamin E.

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Vegetables

Romaine Lettuce

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

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

Produce

Romaine Lettuce Leave

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

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

Fruits

Sapodilla

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

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

Other

Sesame

Sesame refers to the edible seeds of Sesamum indicum, commonly used whole, hulled, or as sesame paste and oil in many cuisines. The seeds have a nutty flavor and are valued for their healthy fats, minerals, and lignan antioxidants.

Sesame seeds provide unsaturated fats, protein, fiber, calcium, magnesium, copper, iron, zinc, vitamin B1, and lignans such as sesamin and sesamolin.

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Spices

Sesame Seeds For Garnish

Sesame seeds are tiny oil-rich seeds commonly used as a garnish and ingredient in savory and sweet dishes. They add a nutty flavor and provide concentrated minerals, healthy fats, and plant compounds.

Sesame seeds are notably rich in healthy fats, calcium, magnesium, copper, manganese, iron, zinc, fiber, and vitamin E.

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Dairy

Shredded Monterey Jack Cheese (Or Cheddar)

Shredded Monterey Jack or cheddar cheese is a semi-hard dairy product made from cow's milk and commonly used for melting, topping, or mixing into savory dishes. It is energy-dense and provides concentrated protein, fat, calcium, and sodium.

Cheese is notable for calcium, protein, phosphorus, vitamin B12, vitamin A, riboflavin, and varying amounts of saturated fat and sodium.

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Dairy

Shredded Mozzarella Cheese Or Vegan Mozzarella Cheese

Shredded mozzarella cheese is a mild, semi-soft cheese commonly used for melting; vegan mozzarella-style shreds are plant-based alternatives made from ingredients such as coconut oil, starches, and sometimes nuts or soy. The two products differ substantially in protein, calcium, saturated fat, and additives depending on the brand.

Dairy mozzarella typically provides calcium, protein, phosphorus, vitamin B12, and sodium, while vegan mozzarella alternatives often provide fat and sodium and may be fortified with calcium and vitamin B12.

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Legumes

Silken Tofu

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

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

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Nuts

Slivered Almonds Or Pine Nut

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

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

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Spices

Soaked Raw Unsalted Cashews

Soaked raw unsalted cashews are tree nuts with a soft, creamy texture and mildly sweet flavor. Soaking can soften them for blending or eating, while the unsalted form keeps sodium low.

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

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Dairy

Soft Goats' Cheese

Soft goat's cheese is a fresh or lightly aged dairy cheese made from goat's milk, known for its creamy texture and tangy flavor. It is commonly used in salads, spreads, and cooked dishes.

Soft goat's cheese provides protein, calcium, phosphorus, vitamin B12, riboflavin, and varying amounts of vitamin A and sodium depending on the product.

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Legumes

Soft Silken Tofu

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

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

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Dairy

Sour “Cream" For Serving

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

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

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Dairy

Sour Cream (Reduced-Fat)

Reduced-fat sour cream is a cultured dairy product made from cream with part of the milk fat removed. It has a tangy flavor and creamy texture, and is commonly used as a topping, dip base, or cooking ingredient.

Reduced-fat sour cream provides calcium, phosphorus, vitamin B12, riboflavin, and small amounts of protein, with less total and saturated fat than full-fat sour cream.

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Legumes

Soy

Soy is a legume eaten as whole soybeans and used to make foods such as tofu, tempeh, edamame, and soy milk. It is a notable plant source of protein and contains unsaturated fats and bioactive isoflavones.

Soy provides protein, fiber, iron, folate, potassium, magnesium, and varying amounts of calcium depending on processing or fortification.

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PlantBased

Soy Milk

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

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

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Other

Soy Milk Or Preferred Non-Dairy Milk

Soy milk is a plant-based beverage made from soybeans; non-dairy milks can also include almond, oat, coconut, and other plant-based drinks with varying nutrition profiles. This category is broad, so nutrient content depends heavily on whether the product is fortified and sweetened.

Soy milk typically provides protein, and many non-dairy milks are fortified with calcium, vitamin D, and vitamin B12, though amounts vary by product.

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Leafy Green

Spinach

Rich in iron, folate, and lutein, spinach supports blood health, vision, and energy.

Iron, folate, vitamin K, lutein, magnesium

Produce

Spinach Or A Mix Of Baby Spinach And Arugula

Spinach and arugula are leafy green vegetables commonly eaten raw in salads or lightly cooked. A mix of baby spinach and arugula provides a mild-to-peppery flavor and is nutrient-dense with relatively few calories.

This leafy green mix is rich in vitamin K, folate, vitamin A, vitamin C, and nitrates, and also provides potassium, magnesium, and small amounts of iron and calcium.

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Produce

Spinach Or Arugula

Leafy green vegetables with a peppery to mild flavor, commonly eaten raw or cooked. Spinach and arugula are nutrient-dense produce choices that provide vitamins, minerals, and protective plant compounds.

They are notable for vitamin K, folate, vitamin A carotenoids, vitamin C, and minerals such as potassium; spinach also provides iron and magnesium.

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Produce

Spinach Or Salad Greens

Spinach and mixed salad greens are leafy vegetables commonly eaten raw or cooked. They are low in calories and provide a range of vitamins, minerals, and plant compounds.

They are especially rich in vitamin K, folate, vitamin A, vitamin C, and also provide potassium, magnesium, and lutein.

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Seeds

Sprinkle The Chia Seeds On Top.

Chia seeds are tiny edible seeds commonly used as a topping or mixed into cereals, yogurt, smoothies, and baked foods. They absorb liquid and form a gel-like texture.

Chia seeds provide fiber, alpha-linolenic acid (ALA) omega-3 fatty acids, plant protein, calcium, magnesium, phosphorus, and manganese.

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Sprouts

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

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

Produce

Swiss Chard Center Stems Removed Leaves

Swiss chard leaves are the tender leafy portion of the chard plant, with the thicker center stems removed. They are commonly cooked or eaten raw and provide a low-calorie, nutrient-dense vegetable option.

Swiss chard leaves are especially rich in vitamins K, A, and C, and also provide magnesium, potassium, iron, and folate.

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Produce

Swiss Chard Leaves

Swiss chard leaves are dark leafy greens with a mildly earthy, slightly bitter flavor that become tender when cooked. They are commonly used sautéed, steamed, in soups, or added raw in small amounts to salads.

Swiss chard leaves provide vitamins K, A, and C, along with magnesium, potassium, iron, and antioxidant carotenoids such as lutein and zeaxanthin.

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Seeds

Tahini

Tahini is a smooth paste made from ground sesame seeds and commonly used in dressings, dips, and sauces. It is energy-dense and provides healthy fats along with several minerals.

Tahini provides mostly unsaturated fat and also contains protein, fiber, calcium, iron, magnesium, phosphorus, copper, and sesamin lignans.

Dairy

Tahini Or Cashew Butter

Tahini and cashew butter are creamy spreads made from ground sesame seeds or cashews, respectively. They are plant-based foods commonly used in sauces, spreads, and dressings.

They provide healthy fats, some protein and fiber, and minerals such as magnesium, copper, phosphorus, and iron; tahini is also notably high in calcium, while cashew butter provides zinc.

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Nuts

Tahini Paste

Tahini paste is a smooth spread made from ground sesame seeds and commonly used in Middle Eastern and Mediterranean dishes. It has a rich, nutty flavor and is technically a seed product rather than a tree nut.

Tahini provides healthy unsaturated fats, plant protein, fiber, calcium, iron, magnesium, phosphorus, copper, manganese, and vitamin E.

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Proteins

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.

Produce

To 2 Cups Roughly Chopped Baby Spinach Or Tender Kale Leave

Baby spinach or tender kale leaves are leafy green vegetables commonly eaten raw or lightly cooked. They are nutrient-dense ingredients used in salads, smoothies, sautés, and other savory dishes.

They provide vitamin K, vitamin A, vitamin C, folate, and manganese, with spinach contributing iron and kale contributing notable carotenoids.

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Proteins

Tofu

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

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

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Dairy

Tofu Cream

Tofu cream is a smooth, dairy-free cream substitute made from soy-based tofu, often blended for use in sauces, desserts, or spreads. The import category appears incorrect because it is generally a soy product rather than a dairy food.

It typically provides protein, iron, calcium when calcium-set tofu is used, and small amounts of potassium and magnesium.

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Spices

Turmeric

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

Antioxidants, Curcumin

Dairy

Unsweetened Almond Milk (Or Milk Of Choice)

Unsweetened almond milk is a plant-based beverage made from almonds and water, often fortified with vitamins and minerals. It is commonly used as a milk alternative and is typically low in calories and carbohydrates compared with dairy milk.

Unsweetened almond milk typically provides vitamin E and, when fortified, calcium and vitamin D, but usually contains less protein than cow's milk.

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Dairy

Unsweetened Plant Milk (Organic Soy Or Pea Milk For Higher Protein)

Unsweetened soy or pea milk is a plant-based milk alternative often chosen for its higher protein content compared with other non-dairy milks. When fortified, it can provide nutrients similar to cow's milk, though composition varies by brand.

Soy and pea milks typically provide protein, and many fortified versions contain calcium, vitamin D, vitamin B12, and sometimes riboflavin and potassium.

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Other

Unsweetened Soy Greek-Style Yogurt

Unsweetened soy Greek-style yogurt is a cultured plant-based yogurt alternative made from soy, typically strained or thickened for a higher-protein, creamy texture. It is unsweetened, so it generally contains little to no added sugar.

It typically provides soy protein and, depending on fortification, may also supply calcium, vitamin D, vitamin B12, and potassium.

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Dairy

Unsweetened Soy Milk

Unsweetened soy milk is a plant-based beverage made from soybeans and commonly used as a milk alternative. A 1/2-cup serving is typically low in sugar and may be fortified with vitamins and minerals.

Unsweetened soy milk provides protein and, when fortified, can supply calcium, vitamin D, vitamin B12, and riboflavin.

Dairy

Unsweetened Yogurt

Unsweetened yogurt is a cultured dairy food made by fermenting milk with live bacterial cultures. It is commonly eaten plain and can provide protein, calcium, and beneficial microbes depending on the product.

Unsweetened yogurt typically provides protein, calcium, phosphorus, vitamin B12, riboflavin, and often potassium, with live cultures in many varieties.

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Spices

Vanilla Almond Milk

Vanilla almond milk is a plant-based beverage made primarily from water and almonds, often flavored with vanilla and commonly fortified with vitamins and minerals. Nutrition varies widely between unsweetened and sweetened products.

Vanilla almond milk typically provides small amounts of almond-derived vitamin E and healthy unsaturated fats, and many commercial products are fortified with calcium, vitamin D, and vitamin B12.

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Dairy

Vanilla Almond Milk, Unsweetened

Unsweetened vanilla almond milk is a plant-based beverage typically made from almonds and water, often flavored with vanilla and fortified with vitamins and minerals. Despite some import categorizations, it is generally considered a non-dairy milk alternative.

Unsweetened vanilla almond milk is typically low in carbohydrates and calories, and many commercial versions provide added calcium, vitamin D, and vitamin E.

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Protein

Vanilla Protein Powder

Vanilla protein powder is a concentrated protein supplement, typically made from whey, casein, soy, pea, or blended protein sources and flavored with vanilla. It is commonly used to increase protein intake for convenience, recovery, or meal supplementation.

It is typically rich in protein and may also provide calcium, branched-chain amino acids, and varying amounts of carbohydrate, fat, and added sweeteners depending on the product.

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Other

Vegan Yogurt

Vegan yogurt is a non-dairy yogurt alternative made by fermenting plant-based ingredients such as soy, coconut, almond, oat, or cashew. Its nutrition varies widely by base ingredient and whether it is fortified or sweetened.

Depending on the product, vegan yogurt may provide probiotics, calcium, vitamin D, vitamin B12, and varying amounts of protein and fat, with soy-based versions typically highest in protein.

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Produce

Wash And Dry The Kale.

Kale is a dark leafy green vegetable commonly eaten raw or cooked. It is known for its high nutrient density and low calorie content.

Kale is especially rich in vitamins K, A, and C, and also provides folate, manganese, potassium, calcium, and carotenoids such as lutein and zeaxanthin.

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Vegetables

Watercress

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

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

Spices

White Poppy Seed

White poppy seed is the small, oil-rich seed of the opium poppy, commonly used in baking, confectionery, and savory dishes for a mild, nutty flavor. It is nutritionally dense and provides fats, minerals, and some protein.

White poppy seeds provide unsaturated fats, fiber, protein, calcium, magnesium, phosphorus, manganese, iron, and zinc.

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Dairy

Yogurt

Yogurt is a cultured dairy food made by fermenting milk with beneficial bacteria. It is commonly eaten plain or flavored and can vary in fat, protein, and sugar content.

Yogurt provides protein, calcium, phosphorus, vitamin B12, riboflavin, and often potassium, with some varieties also containing vitamin D.

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Dairy

Yogurt Or Kefir

Yogurt and kefir are cultured dairy foods made by fermenting milk with beneficial bacteria; kefir typically contains a broader mix of bacteria and yeasts than yogurt. They are commonly eaten for their protein, calcium, and probiotic content.

They provide protein, calcium, phosphorus, vitamin B12, riboflavin, and often potassium, with kefir and yogurt also contributing live active cultures when unpasteurized after fermentation.

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