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Conditions › Heart & Circulation › Blood Conditions › Low Iron / Low Red Blood Cells

Low Iron / Low Red Blood Cells

139 foods in our reference help with Low Iron / Low Red Blood Cells.

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.
Grains

½ C Cooked Red Lentils (About ¼ C Dry Lentils)

Cooked red lentils are split legumes with a soft texture and mild, earthy flavor. They are commonly used in soups, stews, curries, and purees.

Red lentils provide plant protein, dietary fiber, folate, iron, potassium, magnesium, and manganese.

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Legumes

½ Cooked Brown Lentils (Or One 15 Oz Can)

Cooked brown lentils are edible legumes with a mild, earthy flavor and soft texture. They are commonly used in soups, salads, curries, and grain-free plant-based meals.

Brown lentils provide fiber, protein, folate, iron, manganese, potassium, and other B vitamins.

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Grains

½ Cup Cooked Black Lentil

Cooked black lentils are small, firm legumes with an earthy flavor that hold their shape well after cooking. They are a nutrient-dense plant food commonly used in soups, salads, and side dishes.

Black lentils provide fiber, plant protein, folate, iron, magnesium, potassium, and polyphenol antioxidants.

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Grains

½ Cup Cooked Green Or Brown Lentil

Cooked green or brown lentils are edible legumes with a mild, earthy flavor and soft texture. They are commonly used in soups, stews, salads, and side dishes.

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

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Seeds

½ Cup Nutritional Yeast – Adds Cheesy Flavor And Protein

Nutritional yeast is a deactivated yeast product used as a savory, cheesy-tasting seasoning. It is commonly fortified and valued for its protein content and B vitamins.

Nutritional yeast provides protein, fiber, and B vitamins—often including fortified vitamin B12, thiamin, riboflavin, niacin, folate, and vitamin B6.

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Grains

½ Cup Roasted Chickpea

Roasted chickpeas are cooked legumes with a firm, crunchy texture and nutty flavor. A 1/2-cup serving provides plant protein and fiber, making them a filling snack or topping.

Roasted chickpeas provide fiber, protein, folate, iron, manganese, phosphorus, and magnesium.

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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.
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.
Grains

¼ Cup Red Lentils, Dry

Red lentils are split legumes that cook quickly and become soft, making them common in soups, stews, and dals. Dry red lentils provide a nutrient-dense source of plant protein, complex carbohydrates, and fiber.

Red lentils are especially rich in folate and fiber, and also provide plant protein, iron, potassium, phosphorus, and magnesium.

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Grains

1½ Cups Cooked Brown Lentil

Cooked brown lentils are edible legumes with a mild, earthy flavor and soft texture when cooked. They are commonly used in soups, stews, salads, and grain-free side dishes.

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

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Grains

¾ Cup Cooked White Beans, Rinsed

Cooked white beans are mild, creamy legumes commonly used in soups, stews, salads, and side dishes. They provide substantial plant protein and fiber with relatively little fat.

White beans are rich in fiber, plant protein, folate, iron, magnesium, potassium, and manganese.

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Spices

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

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

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

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Other

Amaranth

Amaranth is a nutrient-dense pseudocereal seed that is cooked and eaten similarly to a grain. It has a mild, nutty flavor and is naturally gluten-free.

Amaranth provides protein, fiber, iron, magnesium, manganese, phosphorus, and folate.

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Fruits

Apricots

Apricots are incredibly high in minerals and rich in beta carotene and are one of the most healing fruits you can eat.

Iron, Copper, Cobalt, Sulfur, Beta-carotene
Adaptogens

Ashwagandha

Ashwagandha, also known as winter cherry, is a powerful medicinal herb that has incredible adaptogenic properties that can significantly reduce stress related conditions such as adrenal fatigue, adrenal exhaustion.

Zinc, Iron, Calcium, Magnesium, Copper, Cobalt
Legumes

Assorted Dry Lentils And/Or Legumes

Dried lentils and other legumes are edible pulses valued for their protein, fiber, and complex carbohydrates. They are staple pantry foods commonly used in soups, stews, curries, and salads.

Legumes provide protein, dietary fiber, folate, iron, potassium, magnesium, and other B vitamins.

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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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Legumes

Black Beans Or One 15-Ounce Can

Black beans are edible legumes commonly eaten cooked from dry or canned. A 15-ounce can provides a convenient source of plant protein, fiber, and minerals.

Black beans are rich in fiber, protein, folate, iron, magnesium, potassium, and polyphenol antioxidants.

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Legumes

Black Lentil

Black lentils are small, dark legumes with a firm texture and earthy flavor that hold their shape well when cooked. They are commonly used in soups, salads, and side dishes.

Black lentils provide protein, dietary fiber, iron, folate, potassium, magnesium, and polyphenol antioxidants.

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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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Other

Black Tea Leave

Black tea leaves are the processed leaves of Camellia sinensis that have been fully oxidized, commonly used to brew black tea. They provide caffeine and polyphenol compounds and are widely consumed as a beverage ingredient.

Black tea leaves contain polyphenols such as theaflavins and catechins, plus small amounts of manganese, potassium, and caffeine.

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Legumes

Black-Eyed Pea

Black-eyed peas are small cream-colored legumes with a mild, earthy flavor commonly used in soups, stews, salads, and side dishes. They are a nutrient-dense plant food that provides protein, fiber, and several important minerals.

Black-eyed peas provide fiber, plant protein, folate, iron, magnesium, potassium, and manganese.

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Sweeteners

Blackstrap Molasse

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

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

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Other

Broad Bean

Broad bean, also called fava bean, is a starchy legume eaten fresh or dried. It has a mild earthy flavor and provides plant protein, fiber, and several micronutrients.

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

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Legumes

Brown Lentil

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

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

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Grains

Brown Lentils Are Rich In Plant-Based Protein And Iron, While Turmeric And Cumin Offer Anti-Inflammatory Benefits. Pairing Lentils With Whole Grains Boosts The Amino Acid Profile—Making This A Complete And Heart-Healthy Meal That Supports Blood Sugar Balance And Digestive Health.

Brown lentils are edible legumes with an earthy flavor that soften when cooked. They are commonly used in soups, stews, curries, and grain-based dishes.

Brown lentils provide protein, dietary fiber, iron, folate, potassium, magnesium, and other B vitamins.

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Legumes

Brown Or Green Lentil

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

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

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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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Vegetables

Burdock Root

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

Rich in essential vitamins, minerals, and antioxidants
Grains

C Lentils, Cooked

Cooked lentils are edible legumes with a mild, earthy flavor and soft texture. They are a nutrient-dense plant food commonly used in soups, stews, salads, and side dishes.

Cooked lentils provide fiber, protein, folate, iron, potassium, magnesium, and manganese.

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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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Vegetables

Celery

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

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

Chicken

Chicken is poultry meat commonly used as a versatile source of animal protein in meals. Skinless cuts are generally leaner, while dark meat and skin contain more fat.

Chicken provides complete protein and is a notable source of niacin, vitamin B6, selenium, phosphorus, and varying amounts of zinc and iron depending on the cut.

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Proteins

Chickpea

Chickpeas are cooked legumes with a mild, nutty flavor and firm texture. Drained and rinsed chickpeas are commonly used in salads, soups, curries, and spreads like hummus.

Chickpeas provide fiber, plant protein, folate, iron, magnesium, phosphorus, manganese, and potassium.
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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Spices

Cumin

Cumin is one of the best spices to therapeutically use for digestive disorders such as indigestion, dyspepsia, stomach cramps, gastritis, bloating, constipation, nausea, and flatulence.

Vitamin E, Vitamin A, B-complex vitamins, Zinc, Selenium, Iron, Copper, Calcium, Manganese
Spices

Cumin Powder

Cumin powder is the ground seed of Cuminum cyminum, a spice commonly used to add warm, earthy flavor to savory dishes. It is used in small amounts but contributes aromatic compounds and trace minerals.

Cumin powder provides iron and smaller amounts of manganese, calcium, magnesium, and fiber, along with naturally occurring antioxidant compounds.

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Fruits

Currants

Currants and their juice are highly nutritious and have been used medicinally and therapeutically for hundreds of years.

Vitamin C, Antioxidants, Phytonutrients, Anthocyanins
Other

Curry Leave

Curry leaves are aromatic leaves from the curry tree used in South Asian cooking for flavoring dishes. They are a culinary herb, but keeping the imported category as Other is acceptable if that taxonomy is fixed.

Curry leaves provide small amounts of fiber, iron, calcium, vitamin A precursors, and antioxidant polyphenols.

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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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Fruits

Dates

Dates are an ideal food for improved energy and brain function.

Vitamin A, B-complex vitamins, Iron, Calcium, Manganese, Copper, Potassium, Fiber
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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Legumes

Dried Small Red And/Or Pinto Bean

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

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

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Legumes

Dry Red Lentil Penne Pasta

Dry red lentil penne pasta is a pasta alternative made primarily from milled red lentils. It is generally higher in protein and fiber than traditional refined wheat pasta and fits the imported Legumes category.

It typically provides protein, dietary fiber, iron, folate, potassium, and other B vitamins.

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Other

Dulse Flakes

Dulse flakes are dried, crumbled red seaweed used as a savory seasoning or ingredient. They have a naturally salty, umami flavor and provide trace minerals from the marine environment.

Dulse provides iodine, potassium, iron, magnesium, and small amounts of fiber and protein.

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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.
Protein

Egg

A large egg is a whole animal food commonly eaten boiled, scrambled, fried, or baked. It provides high-quality complete protein along with several essential vitamins and minerals.

Large eggs provide high-quality protein, choline, vitamin B12, riboflavin, selenium, vitamin D, and smaller amounts of vitamin A, folate, and iron.
Protein

Egg Yolk

Egg yolk is the yellow portion of an egg and is rich in fat, fat-soluble vitamins, and essential nutrients. It is commonly used in cooking for flavor, texture, and emulsification.

Egg yolk provides choline, vitamin A, vitamin D, vitamin E, vitamin B12, folate, selenium, phosphorus, and the carotenoids lutein and zeaxanthin.

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Legumes

Fava Beans

Fava beans, also called broad beans, are starchy legumes eaten fresh or dried. They are rich in plant protein and fiber and are commonly used in Mediterranean, Middle Eastern, and North African cuisines.

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

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Spices

Fava Beans Or No-Salt-Added Butter Bean

Fava beans and butter beans are edible legumes commonly eaten cooked in soups, stews, salads, and side dishes. They are nutrient-dense plant foods with substantial fiber and protein.

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

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Vegetables

Fennel

Fennel is considered both a vegetable and a herb due to its wide ranging nutritional and healing benefits.

Vitamin C, Magnesium, Cobalt, Iron, Folate, Phytonutrients
Grains

Flake Cereal

Flake cereal is a processed breakfast cereal typically made from toasted grain flakes such as corn, wheat, or rice. Its nutrition varies widely depending on whether it is whole grain, refined, and fortified.

Flake cereal commonly provides carbohydrates and, when fortified, may supply iron, folate, B vitamins, and sometimes fiber depending on the grain and formulation.

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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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Legumes

French Green Lentils

French green lentils are small, firm lentils that hold their shape well when cooked and have an earthy, peppery flavor. They are a nutrient-dense pulse commonly used in salads, soups, and side dishes.

French green lentils provide protein, complex carbohydrates, dietary fiber, folate, iron, magnesium, potassium, phosphorus, and polyphenol antioxidants.

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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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Produce

Fresh Lemon Juice

Lemon juice is the acidic liquid extracted from lemons, commonly used to add tart flavor to foods and beverages. It is typically used in small amounts in cooking, dressings, marinades, and drinks.

Lemon juice provides vitamin C, small amounts of potassium and folate, and citric acid with minimal calories and sugar per serving.
Grains

Fresh Or Frozen Broad Bean

Broad beans, also called fava beans, are edible green seeds from a legume eaten fresh or frozen as a starchy, protein-rich vegetable. They have a mild, earthy flavor and are commonly used shelled or with tender pods when very young.

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

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Herbs

Fresh Parsley (Finely Chopped)

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

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

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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

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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Fruit

Golden Raisin

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

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

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Fruits

Grapes

Grapes have been called the “queen of fruits” due to being one of the most nutritious and medicinal foods available since ancient times.

Vitamin A, Vitamin C, B-complex vitamins, Calcium, Magnesium, Copper, Manganese, Iron, Selenium, Potassium
Legumes

Green Red Lentil

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

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

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Legumes

Green Split Pea

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

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

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Protein

Ground Turkey

Ground turkey is minced turkey meat, commonly made from a mix of light and dark meat with varying fat levels depending on the product. It is a versatile animal protein used in burgers, meatballs, chili, and sauces.

Ground turkey provides high-quality protein along with niacin, vitamin B6, vitamin B12, selenium, phosphorus, and varying amounts of iron and zinc.

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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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Protein

Large Egg Whites (1 1/2 Cups Liquid Egg Whites)

Liquid egg whites are the protein-rich, fat-free white portion of eggs, commonly pasteurized and used in cooking or baking. They provide concentrated high-quality protein with very little carbohydrate or fat.

Egg whites are rich in complete protein and provide riboflavin, selenium, potassium, and small amounts of magnesium.

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Herbs

Lavender

Lavender is a sedative, diuretic, carminative, antiseptic, anti-viral, and anti-inflammatory herb that has been medicinally used for centuries.

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

Lb. Ground Turkey (93% Lean Or Higher)

Ground turkey made from 93% lean or leaner meat is a versatile poultry protein with less fat than darker or higher-fat ground meats. It is commonly used in burgers, meatballs, tacos, and sauces.

It provides high-quality protein along with niacin, vitamin B6, vitamin B12, selenium, phosphorus, and zinc.

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Other

Lentil Mixture

A lentil mixture is typically a prepared food made primarily from lentils, often combined with seasonings, vegetables, or other ingredients. As a lentil-based item, it generally provides plant protein, fiber, and minerals, though nutrition varies by recipe.

Lentil-based mixtures commonly provide protein, dietary fiber, folate, iron, 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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Produce

Lightly Packed Fresh Parsley

Fresh parsley is a leafy green herb commonly used as a garnish and flavoring ingredient in savory dishes. It has a bright, slightly peppery taste and provides notable nutrients despite being used in small amounts.

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

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Legumes

Lima Bean

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

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

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Protein

Minced Pork

Minced pork is ground pork made from pork cuts and commonly used in sausages, meatballs, dumplings, and sauces. It is a protein-rich animal food that can vary widely in fat content depending on the cut used.

Minced pork provides complete protein and is a good source of thiamin, vitamin B12, selenium, zinc, niacin, and phosphorus, with saturated fat varying by leanness.

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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

Molasse

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

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

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Vegetables

Mustard Greens

Mustard Greens are one of the most nutritious green leafy vegetables and are packed with health promoting and disease preventing properties.

Vitamin A, Vitamin K, Vitamin C, Zinc, Selenium, Calcium, Magnesium, Iron
Other

Nutrient-Rich And Energizing: Vegan Parmesan (Often Made With Nutritional Yeast Or Nuts) Adds B Vitamins And Healthy Fat

Vegan Parmesan is a dairy-free seasoning or topping typically made from nutritional yeast, ground nuts or seeds, and salt. It offers a savory, cheese-like flavor and can contribute B vitamins, unsaturated fats, and some protein depending on the ingredients.

Often provides B vitamins from nutritional yeast, plus unsaturated fats, protein, fiber, and minerals such as magnesium, zinc, and vitamin E when made with nuts or seeds.

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Seeds

Nutritional Yeast

Nutritional yeast is a deactivated yeast product with a savory, cheesy flavor that is commonly used as a seasoning or ingredient in plant-based cooking. It is not a seed, so the imported category is clearly incorrect.

Nutritional yeast provides protein, fiber, and B vitamins, and many fortified products are especially rich in vitamin B12, thiamin, riboflavin, niacin, and folate.
Other

Nutritional Yeast Flake

Nutritional yeast flakes are deactivated yeast flakes used as a savory, cheese-like seasoning. They are commonly fortified and valued for their concentrated B-vitamin content and protein.

Nutritional yeast is rich in protein and B vitamins, and often provides fortified vitamin B12, along with folate, niacin, riboflavin, thiamin, zinc, and selenium.

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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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Grains

Of Low-Sodium Chickpeas, Drained And Rinsed

Low-sodium chickpeas that have been drained and rinsed are cooked legumes with a mild, nutty flavor and firm texture. They are commonly used in salads, soups, stews, and spreads like hummus.

Chickpeas provide fiber, plant protein, folate, iron, magnesium, potassium, and manganese, with rinsing helping reduce sodium in canned varieties.

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Protein

Packages Of Abbott’S Ground “Beef”

Ground beef is minced beef typically used in burgers, meatballs, sauces, and casseroles. It is a rich source of animal protein, with nutrient content varying by fat percentage.

Ground beef provides complete protein, heme iron, vitamin B12, zinc, niacin, selenium, and varying amounts of saturated fat depending on leanness.

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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.
Produce

Parsley Leave

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

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

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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
Herbs

Pau d’Arco

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

Rich in essential vitamins, minerals, and antioxidants
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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Legumes

Pinto Bean

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

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

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Protein

Prawn

Prawn is a shellfish commonly eaten as a lean animal protein in many cuisines. It is low in fat and provides several important micronutrients.

Prawn provides high-quality protein along with vitamin B12, selenium, iodine, phosphorus, zinc, and the carotenoid astaxanthin.

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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
Fruits

Raisin

Raisin is a dried grape with a sweet flavor and chewy texture, commonly eaten as a snack or used in baking and savory dishes.

Raisins provide carbohydrates, fiber, potassium, iron, and small amounts of polyphenol antioxidants.
Produce

Raisins Or Currants

Raisins and currants are dried fruits, typically made from grapes, with a sweet flavor and concentrated nutrients due to water removal. They are commonly eaten as snacks or used in baking and savory dishes.

They provide natural sugars, fiber, potassium, iron, copper, and small amounts of magnesium and B vitamins.

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Produce

Raisins Snipped

Snipped raisins are chopped dried grapes with a concentrated sweet flavor and chewy texture. They are commonly used in baking, cereals, salads, and snack mixes.

Raisins provide natural sugars, fiber, potassium, iron, and small amounts of copper and polyphenol antioxidants.

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Teas

Raspberry Leaf Tea

Raspberry Leaf Tea is excellent for sore throats, canker sores, cold sores, anemia, colds and fevers, diarrhea, leg cramps, menopausal symptoms, adrenal fatigue, stomach ulcers, and as a mouthwash for gingivitis.

Rich in essential vitamins, minerals, and antioxidants
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

Red Bean

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

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

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Legumes

Red Beans Or Kidney Bean

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

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

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Legumes

Red Kidney Bean

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

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

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Legumes

Red Or Brown Lentil

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

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

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Legumes

Red Or Pinto Bean

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

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

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Other

Refried Beans (One 15 Oz Can)

Refried beans are cooked and mashed beans, commonly pinto or black beans, often prepared with oil or fat and seasonings. Canned refried beans are a convenient source of plant protein and fiber, though sodium content can vary widely.

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

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Legumes

Refrigerated Steamed Lentil

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

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

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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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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.
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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Mushrooms

Shiitake Mushrooms

Shiitake Mushrooms have been called the “miracle mushroom” due to their powerful immune boosting and cancer fighting properties.

Vitamin B12, Vitamin A, Vitamin D, Vitamin C, Iron, Zinc, Amino acids
Proteins

Shrimp

Shrimp is a shellfish seafood commonly eaten worldwide and valued for its lean protein content and mild flavor. It is low in carbohydrates and provides several minerals and vitamins.

Shrimp provides protein, selenium, vitamin B12, iodine, phosphorus, and copper, with relatively low calories per serving.

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Proteins

Skirt Steak

Skirt steak is a flavorful, thin cut of beef from the plate section, commonly used for grilling or searing. It is a rich source of complete protein and several essential minerals.

Skirt steak provides high-quality protein along with heme iron, vitamin B12, zinc, selenium, niacin, and vitamin B6.

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Spinach
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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Other

Spirulina Or Chlorella Powder

Spirulina and chlorella powders are concentrated algae supplements used as nutrient-dense additions to smoothies, drinks, and foods. They are valued for their protein content, pigments, and micronutrients, though they differ somewhat in nutrient profile.

They provide protein, iron, carotenoids, chlorophyll, and varying amounts of B vitamins and minerals; spirulina is especially noted for phycocyanin, while chlorella is known for chlorophyll.

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Other

Spirulina Powder

Spirulina powder is a dried blue-green algae product used as a concentrated dietary supplement and food ingredient. It is notable for its high protein content and dense micronutrient profile.

Spirulina provides protein, iron, copper, B vitamins, carotenoids such as beta-carotene, and the pigment phycocyanin.

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Herbs

Sprig Curry Leaves, Roughly Torn

Curry leaves are aromatic leaves from the curry tree commonly used in South Asian cooking to add a citrusy, savory flavor. They are typically used fresh or lightly cooked in tempering, curries, and chutneys.

Curry leaves provide small amounts of fiber, vitamin A precursors, vitamin C, iron, calcium, and various antioxidant phytochemicals.

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Produce

Sundried Tomatoes

Sun-dried tomatoes are ripe tomatoes that have been dehydrated to concentrate their flavor and nutrients. They are commonly used in salads, pasta dishes, sauces, and spreads.

Sun-dried tomatoes are notable for lycopene, vitamin C, vitamin K, potassium, iron, and dietary fiber, though exact levels vary by preparation.

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Vegetables

Swiss Chard

Swiss Chard is a nutrient dense green leafy vegetable that is rich in omega-3 fatty acids, vitamins A, C, and K, and minerals such as iron, calcium, and magnesium.

Vitamin A, Vitamin C, Vitamin K, Iron, Calcium, Magnesium, Omega-3 fatty acids, Phytonutrients, Antioxidants
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.
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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Grains

Teff Flour

Teff flour is a whole-grain flour made from teff, a tiny ancient cereal grain native to Ethiopia and Eritrea. It has a mild, nutty flavor and is naturally gluten-free.

Teff flour provides complex carbohydrates, fiber, plant protein, iron, magnesium, manganese, phosphorus, and B vitamins.

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Produce

To 2 Cups Roughly Chopped Baby Spinach Or Tender Kale Leave

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

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

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Grains

Unsalted Roasted Pepitas

Unsalted roasted pepitas are edible pumpkin seeds that have been dry-roasted without added salt. They are a nutrient-dense seed commonly eaten as a snack or used as a topping.

Pepitas provide magnesium, zinc, iron, phosphorus, manganese, protein, fiber, and unsaturated fats, with some vitamin E and other antioxidants.

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Other

Vinegar Or Lemon Juice

Vinegar or lemon juice are acidic culinary ingredients commonly used to add sourness, brighten flavor, and preserve foods. They contribute little energy but can influence taste, digestion tolerance, and mineral absorption in meals.

Lemon juice provides vitamin C and small amounts of potassium and folate, while vinegar primarily provides acetic acid with negligible vitamins and minerals.

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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
Produce

Wheatgrass

Wheatgrass is the young grass of the common wheat plant, typically consumed as a juice, powder, or fresh shot rather than as a grain. It is valued for its concentrated supply of chlorophyll, antioxidants, vitamins, and minerals.

Wheatgrass provides vitamin C, provitamin A carotenoids, vitamin E, vitamin K, iron, magnesium, calcium, and antioxidant compounds such as chlorophyll and flavonoids.

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Proteins

White Bean

White beans are mature common beans with a mild flavor and creamy texture. A 1/2-cup drained and rinsed serving provides plant protein, fiber, and complex carbohydrates.

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

Yellow Lentils

Yellow lentils are split, hulled lentils that cook quickly and have a mild, earthy flavor. They are a staple legume used in soups, stews, and dals.

Yellow lentils provide plant protein, dietary fiber, folate, iron, potassium, and other B vitamins.

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Legumes

Yellow Or Brown Lentil

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

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

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