Heart Disease

Other

(40 G) Dark Chocolate, Melted And Slightly Cooled

Melted dark chocolate is a cocoa-based confection made from cocoa solids, cocoa butter, and usually some sugar. Compared with milk chocolate, dark chocolate typically contains more cocoa and less milk, providing a richer flavor and higher polyphenol content.

Dark chocolate provides fats and carbohydrates along with notable amounts of iron, magnesium, copper, manganese, and cocoa polyphenols.

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Other

• 1 Cup Frozen Peache

Frozen peaches are sliced or chunked peaches preserved by freezing, retaining much of the fruit's natural flavor and nutrient content. They are naturally sweet and commonly used in smoothies, desserts, and cooked dishes.

Peaches provide vitamin C, vitamin A precursors such as beta-carotene, potassium, and dietary fiber.

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Seeds

• 1 Tbsp Chia Or Flax

Chia and flax are edible seeds commonly used in small amounts to add fiber, healthy fats, and texture to foods. Both are nutrient-dense and are especially known for their omega-3 fat content.

Chia and flax provide fiber, alpha-linolenic acid (ALA) omega-3 fatty acids, plant protein, and minerals such as magnesium, manganese, and phosphorus.

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Seeds

• ½ Banana • 2 Tbsp Walnut

A small serving of banana and walnuts combines fruit carbohydrates with healthy fats, fiber, and plant nutrients. This pairing is commonly used as a snack or topping for added energy and satiety.

This combination provides potassium, vitamin B6, manganese, copper, magnesium, fiber, and polyunsaturated fats including alpha-linolenic acid (ALA).

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Nuts & Seeds

• ½ Cup Shelled Pistachios (Chopped)

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

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

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Proteins

• 2 Wild-Caught Halibut Fillets (5 Oz Each)

Wild-caught halibut is a lean white fish with a mild flavor and firm texture. It is commonly used as a high-protein seafood option in baked, grilled, or pan-seared dishes.

Halibut provides high-quality protein along with selenium, vitamin B12, niacin, phosphorus, magnesium, and some omega-3 fatty acids.

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Nuts

+ 2 Tablespoons Raw Cashew

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

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

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Spices

1-2 Tsp Extra Virgin Olive Oil, For Drizzling

Extra virgin olive oil is a minimally processed oil pressed from olives, commonly used for drizzling, dressings, and low- to moderate-heat cooking. It is valued for its flavor and high content of heart-healthy monounsaturated fats and polyphenols.

Extra virgin olive oil is rich in monounsaturated oleic acid and contains vitamin E, vitamin K, and polyphenol antioxidants.

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Seeds

½ C Unsalted Peanut

Unsalted peanuts are edible legumes commonly eaten as a snack or used in cooking. They provide plant protein, healthy fats, and fiber.

Peanuts are notable for protein, monounsaturated and polyunsaturated fats, fiber, vitamin E, niacin, folate, magnesium, manganese, and copper.

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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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Grains

½ Cup Cooked Oat

Cooked oats are a whole-grain cereal commonly eaten as porridge or oatmeal. They provide soluble fiber and complex carbohydrates that can support fullness and heart-healthy eating patterns.

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

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Fruits

½ Cup Fresh Or Frozen Blueberrie

Blueberries are small sweet-tart berries commonly eaten fresh or frozen. They are widely recognized for their high antioxidant content and nutrient density.

Blueberries provide fiber, vitamin C, vitamin K, manganese, and anthocyanin polyphenols.

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Fruits

½ Cup Mixed Berrie

Mixed berries are a blend of small fruits such as strawberries, blueberries, raspberries, and blackberries. They are commonly eaten fresh or frozen and are valued for their fiber and antioxidant content.

Mixed berries provide vitamin C, fiber, manganese, and various polyphenols including anthocyanins.

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Nuts & Seeds

½ Cup Raw Walnut

Raw walnuts are edible tree nuts with a rich, slightly bitter flavor and a soft-crunchy texture. They are commonly eaten as a snack or added to cereals, salads, and baked goods.

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

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Seeds

½ Cup Toasted Pine Nut

Toasted pine nuts are the edible seeds of certain pine trees, with a rich, buttery flavor. They are energy-dense and commonly used in pesto, salads, grain dishes, and baked goods.

Pine nuts provide mostly monounsaturated and polyunsaturated fats, along with vitamin E, magnesium, manganese, copper, zinc, and some plant protein and fiber.

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Grains

½ Cups Chickpeas (~1 ½ Cans Of Chickpeas)

Chickpeas are edible legumes with a mild, nutty flavor commonly used in salads, stews, curries, and hummus. They provide plant-based protein and fiber and are a staple in many cuisines.

Chickpeas are a good source of fiber, plant protein, folate, iron, magnesium, manganese, phosphorus, and potassium.

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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.

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Dairy

½ Cups Vegan Cheddar Cheese, Shredded

Shredded vegan cheddar cheese is a plant-based cheese alternative typically made from oils, starches, and seasonings rather than dairy milk. It is used similarly to shredded cheddar for melting or topping foods.

Nutritional content varies widely by brand, but vegan cheddar shreds are often made primarily from fats and starches and may provide fortified calcium, vitamin B12, and sometimes modest protein.

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Spices

½ Tbsp Olive Oil, For Pan-Searing

Olive oil is a cooking oil pressed from olives and commonly used for sautéing, pan-searing, dressings, and finishing dishes. It is primarily a source of unsaturated fat.

Olive oil is rich in monounsaturated oleic acid and provides vitamin E and vitamin K, with small amounts of antioxidant polyphenols especially in extra-virgin varieties.

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Spices

½ Teaspoon Salt (Adjust To Taste)

Table salt is a common seasoning made primarily of sodium chloride and used to enhance flavor in cooking. A 1/2 teaspoon serving provides a substantial amount of sodium.

Salt provides sodium, an essential electrolyte involved in fluid balance, nerve transmission, and muscle contraction, but contains little else nutritionally.

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Other

¼ Cup Abbot’S Butcher Ground “Chorizo” (10 Oz)

Abbot’s Butcher Ground “Chorizo” is a plant-based meat alternative seasoned in a chorizo style, typically made from pea protein and oils with spices. It is generally used as a savory protein substitute in tacos, bowls, and similar dishes.

Typically provides protein from pea protein along with fat from added oils; sodium content is often notable in seasoned plant-based meat alternatives.

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Spices

¼ Cup Fresh Herbs (Basil, Parsley, Or Dill)

A small serving of fresh basil, parsley, or dill provides aromatic flavor along with modest amounts of vitamins, minerals, and plant antioxidants. These fresh herbs are commonly used as garnishes or seasoning ingredients.

Fresh basil, parsley, and dill can provide vitamin K, vitamin C, vitamin A, folate, and small amounts of potassium and calcium, with parsley typically being the most nutrient-dense of the three.

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Seeds

¼ Cup Melted Refined Coconut Oil

Refined coconut oil is a neutral-flavored cooking fat made from coconut and processed to remove much of the coconut aroma and flavor. It is composed mostly of saturated fat and contains little to no protein, carbohydrate, or fiber.

It provides mostly saturated fat, including lauric acid and other medium-chain and long-chain fatty acids, with negligible vitamins, minerals, fiber, protein, and carbohydrates.

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Spices

¼ Cup Olive Oil, For Chimichurri

Olive oil is a plant oil pressed from olives and commonly used in dressings, marinades, and cooking. In chimichurri, it acts as the primary fat and flavor carrier.

Olive oil is primarily a source of monounsaturated fat, especially oleic acid, and also provides vitamin E and vitamin K with small amounts of antioxidant polyphenols.

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Other

¼ Cup Or 34 Grams Of Green Olives, Halved

Green olives are unripe olives that are typically cured in brine and eaten as a savory garnish or snack. They provide mostly monounsaturated fat along with vitamin E and sodium from curing.

Green olives provide monounsaturated fat, vitamin E, small amounts of iron and copper, and are typically high in sodium due to brining.

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Nuts & Seeds

¼ Cup Pecans, Roughly Chopped

Pecans are edible tree nuts with a rich, buttery flavor and soft crunch. They are commonly eaten raw, roasted, or added to baked goods, salads, and savory dishes.

Pecans provide mostly monounsaturated and polyunsaturated fats, along with fiber, manganese, copper, thiamin, magnesium, and vitamin E compounds.

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Other

¼ Cup Pesto

Pesto is a savory sauce typically made from basil, olive oil, nuts, cheese, garlic, and salt. A 1/4 cup serving is energy-dense and used as a condiment, spread, or pasta sauce.

Pesto commonly provides monounsaturated fat from olive oil, vitamin K from basil, and smaller amounts of vitamin E, manganese, calcium, and protein from nuts and cheese.

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Nuts & Seeds

¼ Cup Roasted Sunflower Seeds, Roughly Chopped

Roasted sunflower seeds are edible seeds from the sunflower plant with a nutty flavor and crunchy texture. This serving provides a concentrated source of healthy fats, plant protein, and several micronutrients.

Sunflower seeds are especially rich in vitamin E, magnesium, selenium, copper, manganese, and healthy polyunsaturated fats, with some protein and fiber.

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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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Other

¾ Cup Grapeseed Oil

Grapeseed oil is a refined cooking oil extracted from grape seeds, commonly used for sautéing, frying, and dressings. It has a neutral flavor and is composed mostly of polyunsaturated fat.

Grapeseed oil provides mostly polyunsaturated fatty acids, especially omega-6 linoleic acid, along with vitamin E and small amounts of vitamin K.

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Grains

¾ Cup Organic Rolled Oat

Rolled oats are whole oat groats that have been steamed and flattened for quicker cooking. They are a whole grain commonly used in oatmeal, baking, and cereal products.

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

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Spices

¾–1 Teaspoon Sea Salt

Sea salt is a culinary salt obtained by evaporating seawater. It is used primarily for seasoning and preserving foods and is nutritionally similar to table salt in sodium content.

Sea salt provides sodium and chloride, with only trace amounts of other minerals depending on processing and source.

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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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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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Protein

Abbot’S Butcher Ground “Beef”

Abbott’s Butcher Ground “Beef” is a plant-based ground meat alternative designed to mimic ground beef in texture and savory flavor. It is typically made from pea protein and seasonings and used in dishes such as tacos, burgers, pasta sauces, and bowls.

It typically provides pea protein along with iron, and depending on formulation may contain fiber and relatively high sodium from added seasonings.

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Produce

Acai

Acai is a dark purple berry from the acai palm, commonly sold frozen, dried, or as puree. It is known for its high antioxidant content and is typically used in smoothies, bowls, and beverages.

Acai provides anthocyanin polyphenols, fiber, small amounts of healthy fats, and trace minerals such as manganese and copper.

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Legumes

Adzuki Bean

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

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

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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

Nuts

Almond Butter

Almond butter is a spread made from ground almonds, typically with a rich, nutty flavor and creamy texture. It is energy-dense and commonly used as a plant-based source of healthy fats and protein.

Almond butter provides healthy unsaturated fats, vitamin E, magnesium, manganese, copper, fiber, and plant protein.

Nuts & Seeds

Almond Flour

Almond flour is a finely ground flour made from blanched or whole almonds and commonly used in gluten-free and low-carbohydrate baking. It has a mild nutty flavor and a denser, richer texture than wheat flour.

Almond flour provides vitamin E, magnesium, manganese, fiber, unsaturated fats, and some protein.

Other

Almond Or Peanut Butter

Almond butter and peanut butter are nut- or legume-based spreads made primarily from ground almonds or peanuts. They are energy-dense foods that provide unsaturated fats, plant protein, and micronutrients, though nutrient profiles differ somewhat between the two.

They provide healthy fats, protein, fiber, magnesium, vitamin E, niacin, and smaller amounts of potassium and folate.

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Nuts

Almond Or Sesame Butter

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

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

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Nut

Almonds

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

Vitamin E, magnesium, monounsaturated fats, protein

Fruits

Amla Berry

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

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

Spices

And 1/2 Tablespoons Vegetable Oil, For Frying

Vegetable oil is a refined cooking oil commonly used for frying and sautéing. It is typically a blend of plant oils such as soybean, corn, canola, or sunflower oil.

Vegetable oil is primarily fat, supplying mostly unsaturated fatty acids and vitamin E in some varieties, with no protein or carbohydrates.

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Fruits

Apples

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

Phytonutrients, Antioxidants, Fiber, 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.

Vegetables

Asparagus

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

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

Produce

Asparagus Spears

Asparagus spears are the young shoots of the asparagus plant, commonly eaten steamed, roasted, grilled, or raw. They are a non-starchy vegetable with a mild, earthy flavor and tender-crisp texture.

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

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Protein

Assemble Place Grilled Salmon On Top Of Salad And Drizzle With Dressing.

Grilled salmon served over salad with dressing is a mixed dish centered on salmon as the primary protein. Salmon is a nutrient-dense fish commonly valued for its omega-3 fats and high-quality protein.

Salmon provides high-quality protein, omega-3 fatty acids EPA and DHA, vitamin D, vitamin B12, selenium, and potassium.

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Other

Assorted Salad Green

Assorted salad greens are a mix of leafy greens such as lettuces, spinach, arugula, chard, or similar tender leaves commonly eaten raw. They are generally low in calories and provide vitamins, minerals, and phytonutrients.

Assorted salad greens commonly provide vitamin K, folate, vitamin A carotenoids, vitamin C, potassium, and small amounts of fiber.

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Adaptogens

Astragalus

Astragalus is an essential herb for cold and flu season and is well known to help fight viral and bacterial infections, inflammation, and even cancer.

Rich in essential vitamins, minerals, and antioxidants

Vegetables

Avocado

It is easily digested and contains over 25 essential nutrients including iron, copper, magnesium, and essential fatty acids that help the body to function optimally.

Iron, Copper, Magnesium, Protein, Folate

Produce

Avocado (Optional Garnish)

Avocado is a creamy fruit commonly used fresh in slices, mash, or as a garnish. It is rich in unsaturated fats and provides fiber along with several vitamins and minerals.

Avocado provides monounsaturated fat, fiber, potassium, folate, vitamin K, vitamin E, and vitamin C.

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Produce

Avocado Oil Cooking Spray

Avocado oil cooking spray is a spray form of refined or expeller-pressed avocado oil used for greasing pans and high-heat cooking. It is an oil product, not produce, so the import category appears incorrect.

Avocado oil is primarily composed of monounsaturated fat, especially oleic acid, and provides vitamin E in small amounts.

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Spices

Avocado Oil For Pan-Frying

Avocado oil is a plant oil pressed from avocados and is commonly used for high-heat cooking such as pan-frying because of its relatively high smoke point. It has a mild flavor and is composed mostly of unsaturated fats.

Avocado oil is rich in monounsaturated oleic acid and also provides vitamin E and small amounts of lutein and other fat-soluble plant compounds.

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Condiments

Avocado Oil Spray

Avocado oil spray is a cooking oil made from avocado oil and packaged for aerosol or pump application. It is used to lightly coat pans or foods and is nutritionally similar to avocado oil, though some sprays may include propellants or anti-stick additives.

Avocado oil is primarily composed of monounsaturated fat, especially oleic acid, and provides vitamin E with small amounts of other fat-soluble compounds.

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Spices

Avocado Oil, Divided, For Frying

Avocado oil is an edible oil pressed from the flesh of avocados and commonly used for high-heat cooking such as frying. It is mild in flavor and composed mostly of unsaturated fats.

Avocado oil is rich in monounsaturated oleic acid and provides vitamin E along with small amounts of other fat-soluble antioxidant compounds.

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Spices

Avocado Oil, For Pan

Avocado oil is a cooking oil pressed from the flesh of avocados and is commonly used for sautéing, roasting, and pan cooking because of its high heat tolerance. It has a mild flavor and is composed mostly of monounsaturated fat.

Avocado oil is rich in oleic acid and provides vitamin E along with small amounts of other fat-soluble antioxidant compounds.

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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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Grains

Barley

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

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

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Herbs

Basil

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

Magnesium

Spices

Basil And/Or Oregano

Basil and oregano are aromatic culinary herbs commonly used fresh or dried to flavor savory dishes. They are typically used in small amounts but provide concentrated plant compounds and some micronutrients.

Basil and oregano provide vitamin K and smaller amounts of vitamin A, manganese, calcium, and antioxidant polyphenols, especially in dried form.

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Produce

Basil Or 1 Teaspoon Dried Basil

Basil is a culinary herb from the mint family used fresh or dried to add a sweet, aromatic flavor to savory dishes. One teaspoon of dried basil provides flavor and small amounts of micronutrients but is typically consumed in modest quantities.

Basil provides vitamin K and smaller amounts of vitamin A, manganese, calcium, and antioxidant polyphenols such as eugenol.

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Vegetables

Bell Peppers

Bell Peppers contain an impressive amount of vitamin C with up to as much as six times as oranges.

Vitamin C, Vitamin A, Potassium, Beta-carotene, Fiber, Folate, Lycopene, Antioxidants

Produce

Berries And/Or Sliced Banana

A mixed fruit item that typically includes berries and/or sliced banana. It provides naturally occurring carbohydrates, fiber, and a range of vitamins and antioxidant compounds.

Berries are notable for vitamin C, manganese, fiber, and polyphenol antioxidants, while bananas provide potassium, vitamin B6, vitamin C, and carbohydrates.

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Produce

Bias-Sliced Scallions

Bias-sliced scallions are cut green onions, a mild allium vegetable used raw or cooked for flavor, texture, and garnish. They are considered produce, and the categorization as Vegetables is appropriate.

Scallions provide vitamin K, vitamin C, folate, and small amounts of fiber and antioxidant sulfur-containing compounds.

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Proteins

Black Bean

Black beans are small, dark legumes with a firm texture and mild flavor, commonly eaten cooked in soups, bowls, salads, and side dishes. A 1/2-cup serving provides substantial fiber and plant protein.

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

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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Fruits

Blackberries

Blackberries are nutritionally packed with vitamins C, E, A, and K, minerals magnesium, potassium, manganese, copper, and antioxidants such as ellagic acid.

Vitamin C, Vitamin E, Vitamin A, Vitamin K, Magnesium, Potassium, Manganese, Copper, Antioxidants, Ellagic acid

Produce

Blueberrie

Blueberries are small sweet-tart berries commonly eaten fresh or frozen. They are rich in polyphenol antioxidants and fit well into many balanced eating patterns.

Blueberries provide vitamin C, vitamin K, manganese, fiber, and anthocyanin polyphenols.

Fruits

Blueberries

Blueberries are small sweet-tart berries known for their deep blue-purple color and high antioxidant content. They are commonly eaten fresh or frozen and used in breakfasts, snacks, and desserts.

Blueberries provide vitamin C, vitamin K, manganese, fiber, and polyphenol antioxidants including anthocyanins.

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Nuts

Brazil Nuts

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

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

Produce

Broccoli And/Or Cauliflower Floret

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

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

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Seeds

Brown Or Golden Flaxseed Meal

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

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

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Grains

Brown Rice Or Barley

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

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

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Other

Brush Halibut With Dijon Mustard And Press Into Pistachio Mixture.

A prepared halibut dish coated with Dijon mustard and a pistachio mixture. It provides lean fish protein along with healthy fats and nutrients from pistachios.

This dish can provide high-quality protein, selenium, vitamin B12, niacin, phosphorus, and potassium, with additional vitamin E, magnesium, and copper from pistachios.

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Produce

Brussels Sprout

Brussel Sprouts are an incredibly nutritious vegetable that are rich in antioxidants, phytonutrients, vitamins C, A, and E, and alkalizing minerals such as calcium, copper, iron, and manganese.

Vitamin C, Vitamin A, Vitamin E, Vitamin K, Calcium, Copper, Iron, Manganese, Antioxidants, Phytonutrients

Produce

Butterhead Lettuce Leave

Butterhead lettuce leaves are a tender, mild-flavored leafy vegetable commonly eaten raw in salads and wraps. They are low in calories and provide hydration and modest amounts of vitamins and minerals.

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

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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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Produce

Cabbage

Shredded cabbage is a pre-cut form of cabbage, a cruciferous vegetable commonly used in slaws, salads, and stir-fries. It is low in calories and provides fiber and several vitamins.

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

Other

Cacao

Cacao refers to the seeds of the Theobroma cacao tree, used to make cocoa powder, chocolate, and cacao nibs. It has a rich, bitter flavor and is valued as a minimally processed source of cocoa solids.

Cacao is notable for flavanol polyphenols, fiber, magnesium, iron, copper, and manganese, with small amounts of protein and fat depending on the form.

Other

Camelina Oil

Camelina oil is a plant oil pressed from the seeds of Camelina sativa, an oilseed in the mustard family. It is valued for its mild flavor and relatively high omega-3 content compared with many common culinary oils.

Camelina oil provides mostly polyunsaturated and monounsaturated fats, especially alpha-linolenic acid (ALA) omega-3, along with vitamin E antioxidants.

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Legumes

Cannellini Bean

Cannellini beans are white common beans with a mild, nutty flavor and creamy texture, often used in soups, stews, and salads. They are a nutrient-dense legume that provides plant protein and fiber.

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

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Legumes

Cannellini Beans Or Other White Bean

Cannellini beans and other white beans are mild, creamy legumes commonly used in soups, stews, salads, and purees. They are a nutrient-dense plant food that provides complex carbohydrates, fiber, and plant protein.

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

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Other

Canola Oil (Divided)

Canola oil is a refined cooking oil extracted from rapeseed varieties bred to be low in erucic acid. It has a neutral flavor and is commonly used for sautéing, baking, frying, and dressings.

Canola oil provides mostly monounsaturated fat, some polyunsaturated fat including alpha-linolenic acid (ALA) and linoleic acid, and vitamin E.

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Spices

Cardamom

Cardamom is a wonderful medicinal spice that has similar health properties as those of cinnamon and ginger.

Iron, Manganese, Calcium, Magnesium, Antioxidants

Nuts

Cashew Butter Or Almond Butter

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

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

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Other

Cashew Or Almond Butter

Cashew or almond butter is a spread made primarily from ground cashews or almonds. It provides healthy fats, some plant protein, and a concentrated source of energy.

It typically provides unsaturated fats, protein, fiber, vitamin E, magnesium, and smaller amounts of calcium, potassium, and iron.

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Nuts

Cashews

Cashews are a crunchy, yet delicately sweet nut that is treasured around the world for its flavor and health benefits.

B-complex vitamins, Iron, Selenium, Zinc, Copper, Protein

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

Cauliflower

Cauliflower is a nutrient rich vegetable that is excellent for supporting a strong immune system and optimum health.

Vitamin C, Vitamin K, B-complex vitamins, Calcium, Molybdenum, Protein, Omega-3 fatty acids

Vegetables

Celeriac Root

Celeriac root, also called celery root, is a knobby root vegetable with a mild celery-like flavor and starchy texture when cooked. It is commonly roasted, mashed, pureed, or eaten raw in slaws.

Celeriac provides fiber, vitamin K, vitamin C, vitamin B6, potassium, and smaller amounts of phosphorus and manganese.

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Produce

Cherry Tomatoe

Whole cherry tomatoes are small, sweet-tart tomatoes commonly eaten raw or cooked. They are a produce vegetable in culinary use, though botanically they are fruit.

Cherry tomatoes provide vitamin C, vitamin A carotenoids including lycopene, potassium, folate, and small amounts of fiber.

Other

Chia Or Flax Eggs

Chia or flax eggs are egg substitutes made by mixing ground flaxseed or chia seeds with water until they form a gel, commonly used in vegan baking as a binder. They are not whole eggs and contribute fiber and plant fats rather than protein in amounts comparable to eggs.

Chia or flax eggs provide dietary fiber, alpha-linolenic acid (ALA) omega-3 fatty acids, and small amounts of minerals such as magnesium, phosphorus, and manganese.

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Other

Chia Or Flax Meal

Chia or flax meal refers to ground chia seeds or ground flaxseeds, both commonly used to add fiber, healthy fats, and texture to foods. They are nutrient-dense seed meals often used in baking, smoothies, cereals, and as egg substitutes.

Chia and flax meal provide dietary fiber, alpha-linolenic acid (ALA) omega-3 fats, plant protein, and minerals such as magnesium, manganese, and phosphorus; flax also contains lignans.

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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

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.

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

Produce

Chives Or Sliced Green Onion

Chives and sliced green onion are mild allium vegetables commonly used fresh as a garnish or flavoring. They add onion-like flavor with very few calories.

They provide vitamin K, vitamin C, folate, and small amounts of fiber and antioxidant sulfur compounds.

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Spices

Chopped Parsley Or Fresh Basil For Garnish

Parsley and fresh basil are aromatic leafy herbs commonly used as garnishes and flavoring ingredients. They add fresh flavor with minimal calories and small amounts of vitamins and phytonutrients.

Parsley and basil provide vitamin K and smaller amounts of vitamin A, vitamin C, folate, and potassium.

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Spices

Chopped Pecans (Unsalted)

Chopped pecans are pieces of pecan nuts with a rich, buttery flavor and no added salt. They are commonly used in baking, salads, oatmeal, and snack mixes.

Pecans provide mostly monounsaturated fats, along with fiber, manganese, copper, magnesium, zinc, and vitamin E compounds.

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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.

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Nuts

Chopped, Toasted Macadamia Nuts

Chopped, toasted macadamia nuts are pieces of macadamia tree nuts with a rich, buttery flavor and crisp texture. Toasting enhances flavor but does not substantially change their core nutrient profile.

Macadamia nuts are especially rich in monounsaturated fat and also provide manganese, thiamin, copper, magnesium, and small amounts of fiber and vitamin E.

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Herbs

Cilantro

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

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

Produce

Cilantro Or Basil

Cilantro and basil are leafy culinary herbs commonly used fresh to add bright, aromatic flavor to dishes. They are low-calorie produce items that provide small amounts of vitamins, minerals, and protective plant compounds.

They provide vitamin K and smaller amounts of vitamin A, vitamin C, folate, and polyphenol antioxidants.

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Produce

Cilantro Or Basil Leave

Cilantro and basil are aromatic culinary herbs commonly used fresh to add flavor to savory dishes, sauces, and salads. Both are low-calorie ingredients that contribute small amounts of vitamins and protective plant compounds.

They provide vitamin K and smaller amounts of vitamin A, vitamin C, folate, and various polyphenols, with cilantro also contributing trace minerals such as potassium and manganese.

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Other

Coconut Oil (Filling)

Coconut oil is an edible oil extracted from the meat of mature coconuts and is commonly used in cooking and food manufacturing. It is solid at room temperature and has a high saturated fat content.

Coconut oil is composed almost entirely of fat, predominantly saturated fatty acids such as lauric acid, with negligible protein, carbohydrate, fiber, vitamins, and minerals.

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Other

Coconut Oil (Frosting)

Coconut oil is an edible fat extracted from coconut meat and is commonly used in baking and frostings for richness and texture. It is composed predominantly of saturated fat.

Coconut oil primarily provides fat, especially saturated fatty acids such as lauric acid, with negligible protein, carbohydrate, fiber, vitamins, and minerals.

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Other

Coconut Or Avocado Oil

Coconut oil and avocado oil are plant-derived culinary oils primarily used for cooking and food preparation. They provide dietary fat but differ in fatty acid profile, with coconut oil being higher in saturated fat and avocado oil being rich in monounsaturated fat.

These oils are composed mostly of fat and provide vitamin E in small to moderate amounts, with avocado oil higher in monounsaturated oleic acid and coconut oil higher in saturated fatty acids.

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Nuts

Coconut Or Hemp Seed

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

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

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Beverages

Coconut Water

Coconut Water that comes from young green coconuts is a highly nutritious, cleansing, and refreshing juice that is lightly sweet and packed with B-complex vitamins and minerals such as calcium, iron, magnesium.

Calcium, Iron, Magnesium, Potassium, Zinc, Manganese

Spices

Cold-Pressed Olive Oil

Cold-pressed olive oil is an oil extracted from olives without high heat, commonly used in dressings, cooking, and finishing dishes. It is a primary source of monounsaturated fat and contains naturally occurring antioxidant compounds.

It is high in monounsaturated fat, especially oleic acid, and provides vitamin E and vitamin K along with small amounts of antioxidant polyphenols.

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Seeds

Cold-Pressed Sesame Oil

Cold-pressed sesame oil is an edible oil extracted from sesame seeds with minimal heat, helping retain its characteristic flavor and naturally occurring compounds. It is used in cooking and dressings and is rich in unsaturated fats.

It provides mostly monounsaturated and polyunsaturated fats, along with vitamin E and small amounts of vitamin K, plus sesame lignans such as sesamin and sesamolin.

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Seeds

Cold-Pressed Sesame Oil (For Finishing, Not Cooking)

Cold-pressed sesame oil is an oil extracted from sesame seeds and commonly used as a finishing oil for flavor. It provides mostly unsaturated fats along with natural sesame lignans and vitamin E.

It is primarily composed of monounsaturated and polyunsaturated fats, with smaller amounts of saturated fat, and contains vitamin E and antioxidant lignans such as sesamin and sesamol.

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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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Grains

Cooked Chickpeas (Or Canned, Rinsed)

Cooked chickpeas are edible legumes with a mild, nutty flavor and firm texture. They are commonly eaten whole in salads, stews, and grain bowls, and canned chickpeas remain nutritious when rinsed.

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

Protein

Cooked Salmon, Flaked

Cooked flaked salmon is a prepared fish ingredient made from salmon that has been cooked and broken into small pieces. It is a protein-rich seafood commonly used in salads, patties, bowls, and mixed dishes.

Salmon provides high-quality protein, omega-3 fatty acids EPA and DHA, vitamin D, vitamin B12, selenium, and niacin.

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Other

Cooking Oil (Vegetable Or Coconut Oil)

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

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

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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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Fruits

Cranberries

Cranberries are an excellent source of vitamin C, A, and beta carotene.

Vitamin C, Vitamin A, Beta-carotene, Antioxidants

Other

Creamy Almond Butter

Creamy almond butter is a smooth spread made from ground almonds, sometimes with added salt or oil. It is energy-dense and commonly used as a nut-based alternative to peanut butter.

Almond butter provides monounsaturated fat, vitamin E, magnesium, manganese, copper, plant protein, and dietary fiber.

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Mushrooms

Crimini Mushrooms (Baby Portobello Mushrooms)

Crimini Mushrooms, also known as baby portobello mushrooms, are a medicinal powerhouse and contain several unique health promoting compounds.

Vitamin E, Vitamin B12, Vitamin D, Zinc, Selenium, Iron, Calcium, Antioxidants

Other

Cultured Butter Or Coconut Oil

Cultured butter is butter made from fermented cream, while coconut oil is an oil extracted from coconut meat; they are distinct foods with different nutrient profiles. Because this entry combines two ingredients, nutrition details can vary substantially depending on which one is intended.

Cultured butter provides mostly saturated fat with small amounts of vitamin A and vitamin K2 (when present), while coconut oil provides predominantly saturated fat, especially medium-chain triglycerides such as lauric acid.

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Sweet

Dark Chocolate

Flavonoids in dark chocolate (70%+) reduce blood pressure and improve mood via serotonin pathways.

Flavonoids, iron, magnesium, theobromine

Condiments

Dark Chocolate Shavings

Dark chocolate shavings are thin pieces of chocolate made from cocoa solids, cocoa butter, and usually some sugar. They are commonly used as a topping or garnish and provide the same core nutrients and compounds as dark chocolate in small amounts.

Dark chocolate provides iron, magnesium, copper, manganese, and cocoa flavanols, along with some fiber depending on cocoa content.

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Condiments

Dark Cocoa Powder

Dark cocoa powder is the unsweetened powdered solids left after most cocoa butter is removed from cacao beans. It has a concentrated chocolate flavor and is rich in polyphenol compounds compared with many other cocoa products.

Dark cocoa powder provides fiber, iron, magnesium, copper, manganese, and potassium, along with naturally occurring flavanol antioxidants.

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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

Produce

Dried Cherries Or Cranberries

Dried cherries or dried cranberries are dehydrated fruits with a concentrated sweet-tart flavor. They are often eaten as snacks or used in baking, cereals, salads, and trail mixes.

They provide carbohydrates, fiber, and potassium, along with small amounts of vitamin C and other micronutrients; cherries and cranberries also contain polyphenol antioxidants.

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Herbs

Dried Chive

Dried chive is the dehydrated leaf of a mild allium herb used to add onion-like flavor to savory dishes. It provides small amounts of nutrients and phytochemicals, though typically in modest serving sizes.

Dried chives provide vitamin K along with smaller amounts of vitamin A, vitamin C, folate, calcium, and potassium.

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Dairy

Drizzle Or Dip With Almond Butter.

This appears to refer to almond butter, a spread made from ground almonds. Almond butter is not a dairy food, so the imported category is clearly incorrect.

Almond butter provides monounsaturated fats, vitamin E, magnesium, manganese, copper, small amounts of calcium and iron, and dietary fiber.

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Grains

Dry Chickpeas, Toss With Oil And Seasonings.

Dry chickpeas are mature garbanzo beans, a legume commonly cooked and eaten whole or roasted with oil and seasonings. They have a firm texture and provide a nutrient-dense source of plant protein and fiber.

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

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Grains

Each Black Beans, Kidney Beans, Pinto Beans (Drained)

A drained mix of black beans, kidney beans, and pinto beans is a legume blend commonly used as a hearty source of plant protein and fiber in meals. These beans have a mild, earthy flavor and are nutrient-dense when prepared plainly.

This bean blend provides fiber, plant protein, folate, iron, potassium, magnesium, and complex carbohydrates.

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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.

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Produce

Eggplant

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

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

Produce

English Peas Or Frozen Green Pea

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

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

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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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Fats

Extra Virgin Olive Oil

Extra virgin olive oil is a minimally processed oil pressed from olives, commonly used in dressings, cooking, and finishing dishes. It is rich in monounsaturated fats and naturally occurring polyphenols.

It provides mostly monounsaturated fat (especially oleic acid) along with vitamin E and small amounts of vitamin K and antioxidant polyphenols.

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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Condiments

Extra-Virgin Olive Oil Cooking Spray

Extra-virgin olive oil cooking spray is a spray form of extra-virgin olive oil used to lightly coat pans or foods for cooking. It provides the same core fat profile as olive oil, though some products may include propellants or additives.

It is primarily a source of monounsaturated fat, especially oleic acid, and small amounts of vitamin E and antioxidant polyphenols.

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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

Teas

Fenugreek Tea

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

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

Other

Flax

Flax refers to the seeds of the flax plant, commonly eaten whole or ground and used in cereals, baked goods, and smoothies. It is valued for its fiber, alpha-linolenic acid (ALA) omega-3 fats, and lignans.

Flax provides dietary fiber, ALA omega-3 fatty acids, lignans, protein, and minerals such as magnesium, manganese, and phosphorus.

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Seed

Flaxseed

Lignans and omega-3s in flaxseed balance hormones, reduce inflammation, and aid digestion.

ALA omega-3, lignans, fiber, magnesium

Nuts

Flaxseed Meal Or Chia Seeds

Flaxseed meal and chia seeds are edible seeds commonly used to add fiber, healthy fats, and texture to foods. They are nutrient-dense plant foods and are more accurately categorized as seeds rather than nuts.

They provide fiber, alpha-linolenic acid (ALA) omega-3 fats, protein, and minerals such as magnesium, phosphorus, and manganese.

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Seeds

Flaxseed Powder

Flaxseed powder is ground flaxseed, a seed product commonly added to cereals, smoothies, and baked foods. It is valued for its fiber, alpha-linolenic acid (ALA) omega-3 fats, and lignans.

Flaxseed powder provides dietary fiber, ALA omega-3 fatty acids, lignans, protein, magnesium, manganese, and thiamin.

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Produce

Freeze-Dried Raspberries

Freeze-dried raspberries are raspberries with most of their water removed, resulting in a crisp texture and concentrated flavor. They retain much of the fruit's fiber, vitamins, minerals, and polyphenol antioxidants.

They provide fiber, vitamin C, manganese, and polyphenols such as anthocyanins and ellagic acid.

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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.

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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Herbs

Fresh Basil Leave

Fresh basil leaves are aromatic green herb leaves commonly used to flavor savory dishes, salads, sauces, and soups. The import category is clearly wrong; basil belongs in Herbs.

Fresh basil provides vitamin K, vitamin A precursors, small amounts of vitamin C, manganese, and antioxidant polyphenols.

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Herbs

Fresh Cilantro, For Topping

Fresh cilantro is the leafy herb from the coriander plant, commonly used raw as a garnish or topping for bright, citrusy flavor. It adds minimal calories while contributing small amounts of vitamins and phytonutrients.

Cilantro provides vitamin K along with smaller amounts of vitamin A, vitamin C, folate, and potassium.

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Herbs

Fresh Dill, Finely Chopped

Fresh dill is a fragrant culinary herb with feathery green leaves and a bright, slightly tangy flavor. It is commonly used fresh in salads, dressings, seafood dishes, and pickled foods.

Fresh dill provides vitamin K along with smaller amounts of vitamin A, vitamin C, folate, manganese, and antioxidant plant compounds.

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Fruit

Fresh Or Thawed Frozen Blueberrie

Blueberries are small sweet-tart berries eaten fresh or thawed from frozen, with similar nutritional value in either form. They are widely recognized for their polyphenol content, especially anthocyanins.

Blueberries provide fiber, vitamin C, vitamin K, manganese, and anthocyanin polyphenols.

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Fruits

Frozen Mixed Berrie

Frozen mixed berries are a blend of berries such as strawberries, blueberries, raspberries, and blackberries preserved by freezing. They retain much of the fruit’s fiber, vitamins, and antioxidant compounds.

Frozen mixed berries provide vitamin C, manganese, fiber, and polyphenols such as anthocyanins.

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Produce

Frozen Raspberries

Frozen raspberries are whole raspberries preserved by freezing, retaining most of their fiber, vitamins, and polyphenols. They have a tart-sweet flavor and are commonly used in smoothies, oatmeal, yogurt, and baking.

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

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Other

Fruit

Fruit is the sweet, seed-bearing part of a plant and includes many foods with widely varying nutrient profiles. As a group, fruits are commonly eaten fresh, cooked, dried, or juiced.

Many fruits provide vitamin C, potassium, folate, water, fiber, and various antioxidant compounds such as carotenoids or polyphenols.

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Dairy

Full‑Fat Coconut Milk

Full-fat coconut milk is a rich, creamy liquid made from blended coconut flesh and water. It is plant-based but is not dairy, so the import category is clearly wrong.

It is high in saturated fat, especially medium-chain triglycerides such as lauric acid, and provides manganese, copper, iron, and smaller amounts of potassium and magnesium.

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Vegetables

G/8 Oz Asparagus, Trimmed And Cut Into 5 Cm/2 In Piece

Asparagus is a non-starchy green vegetable with a tender stalk and mild, earthy flavor. It is commonly steamed, roasted, sautéed, or added to mixed dishes.

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

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Fruit

Gala Or Fuji Apple

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

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

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Produce

Garlic Cloves, Minced

Garlic cloves are the pungent bulbs of the garlic plant, commonly chopped and used to flavor savory dishes. They are a concentrated culinary ingredient rather than a substantial calorie source.

Garlic provides small amounts of vitamin C, vitamin B6, manganese, and selenium, along with organosulfur compounds such as allicin formed when chopped or crushed.

Other

Garlic Cloves, Thinly Sliced

Garlic cloves are the pungent bulbs of Allium sativum, commonly used as a savory flavoring in cooked dishes and sauces. Thinly sliced garlic provides the same nutritional properties as garlic cloves in a cut form.

Garlic provides manganese, vitamin B6, vitamin C, selenium, and sulfur-containing compounds such as allicin.

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Spices

Garlic Powder

Garlic powder is a dried, ground seasoning made from dehydrated garlic cloves. It is commonly used to add concentrated garlic flavor to savory dishes.

Garlic powder provides small amounts of manganese, vitamin B6, calcium, iron, potassium, and sulfur-containing compounds such as allicin precursors.

Spices

Ghee Or Oil

Ghee or oil refers to concentrated culinary fats used for cooking and flavor. Ghee is clarified butter, while oils are plant- or animal-derived fats with varying fatty acid profiles.

These fats provide mostly triglycerides and may contain vitamin E in some oils; ghee also contains small amounts of vitamins A, D, E, and K.

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Spices

Ghee Or Olive Oil

Ghee and olive oil are culinary fats used for cooking and flavoring. They differ nutritionally, but both are sources of concentrated dietary fat rather than spices.

Ghee provides saturated fat and small amounts of vitamins A, E, and K, while olive oil is rich in monounsaturated fat, especially oleic acid, and contains vitamin E and polyphenols.

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Other

Ghee Or Vegetable Oil

Ghee or vegetable oil refers to cooking fats used for sautéing, frying, baking, and flavoring foods. Ghee is clarified butter, while vegetable oils are plant-derived fats with nutritional profiles that vary by source and processing.

These fats primarily provide dietary fat; ghee contains saturated fat and small amounts of vitamins A, E, and K, while many vegetable oils provide unsaturated fats and may contain vitamin E.

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Grains

Gluten-Free Rolled Oat

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

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

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Herbs

Gotu Kola

Gotu Kola is a medicinal herb that has tremendous healing properties that are known to benefit a wide variety of ailments.

Vitamin A, Vitamin C, B-complex vitamins, Silicon, Selenium, Calcium, Magnesium, Iron

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

Produce

Green And/Or Red Grapes

Green and red grapes are sweet, juicy fruits commonly eaten fresh and used in cooking. They provide water, natural carbohydrates, and plant compounds including polyphenols such as resveratrol, especially in red grapes.

Grapes provide vitamin K, vitamin C, copper, potassium, and antioxidant polyphenols, with red varieties containing notable resveratrol and anthocyanins.

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Vegetables

Green Beans

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

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

Legumes

Green Beans Or Asian Long Bean

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

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

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Produce

Green Onion

Green onions, also called scallions, are young onions harvested before the bulb fully develops. They have a mild onion flavor and are commonly used raw or cooked in savory dishes.

Green onions provide vitamin K, vitamin C, small amounts of folate, and antioxidant compounds such as flavonoids.

Other

Green Or Black Olives

Green and black olives are the cured fruits of the olive tree, commonly eaten whole or used as a savory ingredient. They are rich in monounsaturated fat and contain polyphenol antioxidants, but are often high in sodium due to brining.

Olives provide mostly monounsaturated fat, along with vitamin E, copper, small amounts of iron and fiber, and antioxidant compounds such as oleuropein and hydroxytyrosol.

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Vegetables

Green Peas

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

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

Produce

Green String Beans

Green string beans are immature bean pods eaten whole as a non-starchy vegetable. They have a mild flavor and are commonly steamed, sautéed, roasted, or added to mixed dishes.

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

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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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Seeds

Ground Flaxseed + 3 Tbsp Water

Ground flaxseed mixed with water forms a gel-like mixture often used as an egg replacer or fiber-rich ingredient in baking. It is a seed-based food known for its soluble fiber, alpha-linolenic acid (ALA) omega-3s, and lignans.

Ground flaxseed provides fiber, alpha-linolenic acid (ALA) omega-3 fats, lignans, magnesium, manganese, and thiamin.

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Protein

Ground Flaxseed + 5 Tbsp Water (Vegan Egg Substitute)

Ground flaxseed mixed with water is a common vegan egg substitute that forms a gel useful for binding in baking. It provides fiber and plant fats but is not a significant protein source compared with eggs.

Flaxseed provides alpha-linolenic acid (ALA) omega-3 fats, dietary fiber, lignans, and small amounts of protein, magnesium, manganese, and thiamin.

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Seeds

Ground Nut Oil

Ground nut oil is another name for peanut oil, a plant-derived cooking oil pressed from peanuts. It has a mild flavor and a relatively high smoke point, making it common for frying and sautéing.

Peanut oil is composed mostly of monounsaturated and polyunsaturated fats and provides vitamin E, with small amounts of phytosterols.

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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

Proteins

Halibut

Halibut is a large, mild-flavored white fish that is commonly eaten baked, grilled, or broiled. It is a lean source of high-quality protein and provides several important micronutrients.

Halibut provides protein, selenium, vitamin B12, niacin, phosphorus, magnesium, and varying amounts of omega-3 fatty acids.

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Produce

Halved Grape Or Cherry Tomatoes

Halved grape or cherry tomatoes are small, sweet tomato varieties commonly eaten raw in salads, snacks, and cooked dishes. They are botanically fruits but are typically used as vegetables in meals.

They provide vitamin C, vitamin A precursors such as beta-carotene, potassium, folate, fiber, and the carotenoid lycopene.

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Produce

Halved Red And/Or Yellow Cherry Tomatoes

Cherry tomatoes are small, sweet varieties of tomato commonly eaten raw or cooked. Red and yellow types provide similar nutrition, with red tomatoes typically containing more lycopene.

Cherry tomatoes provide vitamin C, potassium, folate, vitamin A carotenoids, and antioxidant compounds such as lycopene and beta-carotene.

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Produce

Handful Of Fresh Herbs Such As Mint Or Cilantro

Fresh herbs such as mint or cilantro are aromatic leafy plants used in small amounts to add flavor and freshness to meals. They are very low in calories and can contribute small amounts of vitamins, minerals, and protective plant compounds.

Fresh herbs can provide vitamin K, vitamin A, vitamin C, folate, and small amounts of potassium and polyphenols, though amounts vary by herb and serving size.

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Fruits

Hawthorn Berry

Hawthorn Berry has been treasured for centuries for its heart promoting and cardiovascular strengthening abilities.

Antioxidants

Seeds

Hazelnut Butter

Hazelnut butter is a spread made from ground hazelnuts, sometimes with added salt or oil. It is rich in unsaturated fats and provides a concentrated source of energy and nutrients.

Hazelnut butter is notably rich in monounsaturated fat, vitamin E, manganese, copper, magnesium, and some fiber and plant protein.

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Nuts

Hazelnuts Or Macadamia Nuts

Hazelnuts and macadamia nuts are edible tree nuts with a rich, buttery texture and high fat content. They are commonly eaten raw or roasted and used in snacks, baking, and spreads.

They provide mostly unsaturated fats along with vitamin E, manganese, magnesium, copper, and fiber; hazelnuts are especially high in vitamin E, while macadamias are particularly rich in monounsaturated fat.

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Legumes

Heart-Healthy And Anti-Inflammatory: Cannellini Beans Offer Fiber And Plant-Based Protein To Support Heart Health

Cannellini beans are white common beans with a mild flavor and creamy texture. They are a legume valued for fiber, plant-based protein, and mineral content.

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

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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.

Seeds

Hemp Seed

Hemp seed is the small edible seed of the hemp plant, commonly eaten raw, shelled, or added to cereals, smoothies, and baked foods. It has a mild, nutty flavor and is valued for its nutrient density.

Hemp seeds provide protein, polyunsaturated fats including alpha-linolenic acid and linoleic acid, vitamin E, magnesium, phosphorus, iron, and zinc.

Fruits

Honeydew Melon

Honeydew Melon is a hydrating fruit that has wonderful nutritional and healing benefits.

Vitamin C, B-complex vitamins, Copper, Silicon

Dairy

In A Mason Jar Or Airtight Container, Combine Oats, Almond Milk, Protein Powder, Flaxseeds, Chia Seeds, Cinnamon, And Maple Syrup.

A prepared oat-based breakfast mixture made with oats, almond milk, protein powder, flaxseeds, chia seeds, cinnamon, and maple syrup. It is a fiber-rich, mixed-ingredient food rather than a dairy product.

Provides fiber, protein, alpha-linolenic acid (ALA) omega-3 fats, manganese, magnesium, and some calcium depending on the almond milk and protein powder used.

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Produce

Japanese Or Regular Sweet Potatoe

Sweet potato is a starchy root vegetable that includes Japanese varieties and common orange-fleshed types. It is naturally sweet and commonly eaten baked, steamed, roasted, or mashed.

Sweet potatoes provide carbohydrate, fiber, potassium, vitamin C, and are especially rich in vitamin A precursors such as beta-carotene in orange-fleshed varieties.

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Produce

Jar Roasted Red Pepper

Jar-roasted red peppers are mature red bell peppers that have been roasted and preserved in a jar, often in water, oil, vinegar, and salt. They have a sweet, smoky flavor and are used in salads, sandwiches, dips, and sauces.

Red peppers are especially rich in vitamin C and vitamin A precursors such as beta-carotene, and also provide vitamin B6, folate, potassium, and small amounts of fiber.

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Condiments

Kalamata Olive

Kalamata olives are a dark purple variety of cured olive with a rich, fruity, slightly salty flavor. They are commonly eaten whole or used in salads, spreads, and Mediterranean dishes.

Kalamata olives provide monounsaturated fat, vitamin E, copper, and small amounts of iron and fiber, along with notable sodium when cured or brined.

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Condiments

Kalamata Or Niçoise Olive

Kalamata and Niçoise olives are brined varieties of cured olives commonly eaten whole or used in salads and Mediterranean dishes. They provide mostly monounsaturated fat and are typically high in sodium due to curing.

Olives provide monounsaturated fat, vitamin E, copper, iron, and small amounts of fiber and polyphenolic compounds.

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Vegetables

Kale

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

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

Produce

Kale Or Cabbage

Kale and cabbage are cruciferous leafy vegetables commonly eaten raw or cooked. They are nutrient-dense produce items with a mild to robust flavor depending on the variety.

They provide vitamin K, vitamin C, folate, fiber, and beneficial plant compounds such as glucosinolates and carotenoids.

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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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Grains

Kasha

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

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

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Produce

Large Apple, Sliced (Honeycrisp Or Gala Work Great)

Apple slices are a fresh fruit commonly eaten raw as a snack or added to salads and lunches. Honeycrisp and Gala apples are sweet, crisp varieties with similar overall nutrition profiles.

Apples provide carbohydrates, dietary fiber including pectin, vitamin C, potassium, and polyphenol antioxidants.

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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.

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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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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Herbs

Lightly Packed Fresh Cilantro Leave

Fresh cilantro leaves are the leafy herb of the coriander plant, commonly used to add a bright, citrusy flavor to foods. Despite the import label, it is more accurately categorized as an herb.

Cilantro provides vitamin K and smaller amounts of vitamin A, vitamin C, folate, and potassium.

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Vegetables

Mache

Mache is an exceptionally nutritious salad green that is soft, buttery, creamy, and nutty.

Iron, Omega-3 fatty acids, Folate

Protein

Mahi Mahi Or White Fish

Mahi mahi and many white fish varieties are lean, mild-flavored fish commonly used as a high-protein seafood option. They provide quality protein with relatively low saturated fat compared with many land-based animal proteins.

Mahi mahi and similar white fish provide complete protein and are good sources of selenium, vitamin B12, niacin, and phosphorus, with varying amounts of potassium and omega-3 fats.

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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

Fruits

Mangos

Mangos are one of the most popular and nutritionally rich fruits in the world and are often referred to as “The King of the Fruits”.

Vitamin A, Vitamin C, Vitamin E, B-complex vitamins, Flavonoids, Beta-carotene, Fiber

Other

Margarine

Margarine is a processed fat spread typically made from vegetable oils and water, often used as a butter substitute. Its composition varies widely, with some products containing mostly unsaturated fats and others including added salt, emulsifiers, and vitamins.

Margarine primarily provides fat, usually a mix of unsaturated and saturated fatty acids, and many products are fortified with vitamins A and D.

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Other

Margarine, 1 Stick (Or Butter)

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

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

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Beverages

Matcha

Matcha is a finely ground powder made from specially grown green tea leaves and consumed as a beverage or ingredient. It provides concentrated tea polyphenols along with naturally occurring caffeine and L-theanine.

Matcha is notable for catechin polyphenols such as EGCG, and it also provides small amounts of potassium, vitamin K, and trace minerals.

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Other

Matcha Powder, Unsweetened

Unsweetened matcha powder is finely ground green tea leaf powder made from shade-grown tea leaves. It is typically whisked into water or added to foods and beverages, providing concentrated tea phytochemicals and caffeine.

Matcha provides catechins such as EGCG, caffeine, L-theanine, small amounts of vitamins A, C, and K, and trace minerals including potassium.

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Produce

Matchstick-Cut Celery Root

Matchstick-cut celery root is celeriac that has been peeled and cut into thin strips for convenient use in salads, slaws, sautés, and roasts. It is a starchy root vegetable with a mild celery-like flavor.

Celery root provides fiber, vitamin K, vitamin C, potassium, phosphorus, and small amounts of B vitamins.

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Other

Medium Apples, Pared, Cored, Sliced

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

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

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Fruits

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

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

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

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Fruits

Medium Red Apple

A medium red apple is a crisp, sweet-tart pome fruit commonly eaten fresh with the skin. It is a whole fruit that provides fiber, water, and plant compounds with relatively low calorie density.

Red apples provide fiber, vitamin C, potassium, and polyphenols such as quercetin and catechins.

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Fruits

Medium Red Apple, Such As Jonathan Or Gala (Halved, Cored, And Diced, About 1 1/2 Cup Total)

A red apple such as Jonathan or Gala is a sweet, crisp fruit commonly eaten fresh or used in salads, baking, and snacks. It provides fiber and water with relatively low calorie density.

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

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Seeds

Mix Pistachios, Flaxseed, Lemon Zest, Salt, And Pepper In A Bowl.

A savory nut-and-seed mixture made with pistachios, flaxseed, lemon zest, salt, and pepper. It provides healthy fats, fiber, and plant-based nutrients, though sodium content depends on how much salt is added.

This mix provides unsaturated fats including omega-3 ALA from flaxseed, fiber, plant protein, vitamin B6, copper, manganese, and potassium.

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Other

Mixed Baby Green

Mixed baby greens are a blend of young leafy salad greens, commonly including lettuces, spinach, arugula, chard, or similar tender leaves. They are low in calories and commonly eaten raw in salads or sandwiches.

Mixed baby greens typically provide vitamin K, folate, vitamin A carotenoids, vitamin C, and small amounts of potassium and fiber.

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Other

Mixed Beans

Mixed beans are a blend of legumes such as kidney, black, pinto, navy, or cannellini beans, commonly sold dried or canned. They are valued for their fiber, plant protein, and broad micronutrient profile.

Mixed beans typically provide complex carbohydrates, dietary fiber, plant protein, folate, iron, potassium, magnesium, and varying amounts of zinc and polyphenols.

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Other

Mixed Berries (Blueberries, Raspberries, Strawberries)

Mixed berries such as blueberries, raspberries, and strawberries are nutrient-dense fruits known for their high antioxidant content and fiber. They are commonly eaten fresh or frozen and fit well into many balanced eating patterns.

They provide vitamin C, manganese, fiber, and polyphenols including anthocyanins and ellagic acid.

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Produce

Mixed Leafy Greens

Mixed leafy greens are a blend of tender salad greens such as lettuce, spinach, arugula, chard, and similar leaves. They are low in calories and commonly eaten raw or lightly cooked.

Mixed leafy greens commonly provide vitamin K, folate, vitamin A carotenoids, vitamin C, potassium, and small amounts of iron and calcium.

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Other

Mixed Olives, Pitted

Mixed pitted olives are brined fruits from the olive tree, typically a blend of green and black varieties with the pits removed. They are commonly eaten as a savory snack or used in salads, tapenades, and Mediterranean-style dishes.

Olives provide monounsaturated fat, vitamin E, small amounts of iron and copper, and polyphenol antioxidants, but are often high in sodium due to brining.

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Other

Mixed Salad Green

Mixed salad greens are a blend of leafy vegetables such as lettuces, spinach, arugula, and similar tender greens. They are commonly eaten raw and provide a low-calorie, nutrient-dense base for meals.

Mixed salad greens typically provide vitamin K, vitamin A, folate, vitamin C, potassium, and varying amounts of iron and other phytonutrients.

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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

Produce

Napa Cabbage Or Red Cabbage

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

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

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Spices

Neutral Oil (Or Avocado Oil)

Neutral oil is a general culinary term for mild-flavored cooking oils; avocado oil is one example, though it has a slightly richer flavor than highly refined neutral oils. Avocado oil is pressed from avocado flesh and is commonly used for sautéing, roasting, and dressings.

Avocado oil is composed mostly of monounsaturated fat, especially oleic acid, and provides vitamin E with small amounts of other fat-soluble antioxidant compounds.

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Other

Nooch It! Vegan Parmesan

Nooch It! Vegan Parmesan is a plant-based Parmesan-style seasoning or topping, typically made from ingredients such as nutritional yeast, nuts or seeds, and salt. It is used to add savory, cheesy flavor to pasta, vegetables, and other dishes.

Nutritional content varies by recipe, but products of this type commonly provide B vitamins from nutritional yeast along with some protein, unsaturated fats, and minerals such as zinc or magnesium.

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Other

Nut Butter

Nut butter is a spread made by grinding nuts such as peanuts, almonds, cashews, or hazelnuts into a paste. It is energy-dense and commonly used as a source of plant-based fats and protein.

Nut butter provides mostly unsaturated fat along with protein, fiber, vitamin E, magnesium, and varying amounts of potassium, phosphorus, and B vitamins depending on the nut used.

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Dairy

Nut Butter (Sunflower Or Almond Recommended)

Nut butter is a spread made from ground nuts or seeds, commonly including almond butter or sunflower seed butter. It provides concentrated energy and can be a useful source of unsaturated fats, protein, and micronutrients.

Almond and sunflower seed butters are notable for healthy fats, protein, vitamin E, magnesium, and varying amounts of fiber, potassium, and calcium.

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Grains

Oat Flour

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

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

Grains

Oat Groats Flour

Oat groats flour is a whole-grain flour made by grinding the intact kernel of oats after the inedible hull is removed. It has a mild, nutty flavor and retains the bran, germ, and endosperm.

It provides complex carbohydrates, fiber including beta-glucan, plant protein, manganese, phosphorus, magnesium, iron, zinc, and B vitamins.

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Grains

Oats, Uncooked

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

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

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Grains

Of Kidney Beans, No Salt Added, Drained And Rinsed

Kidney beans are mature legumes with a firm texture and mild flavor; this product is drained and rinsed with no salt added, which lowers sodium compared with canned beans packed in brine. They are commonly used in chili, soups, salads, and rice dishes.

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

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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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Vegetables

Of Scallions (Green Parts Only)

The green parts of scallions are tender, mildly onion-flavored leaves commonly used raw or cooked as a garnish or vegetable. They are low in calories and provide small amounts of vitamins, minerals, and antioxidant compounds.

Scallion greens provide vitamin K, vitamin C, small amounts of folate and vitamin A precursors, plus beneficial sulfur-containing plant compounds.

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Other

Oil Or Butter

A broad category covering edible fats such as plant oils and dairy butter used for cooking, baking, and flavor. Nutritional properties vary widely depending on the specific fat source and degree of processing.

Oils and butter primarily provide fat; some oils contain unsaturated fats and vitamin E, while butter provides saturated fat and small amounts of vitamins A, D, E, and K.

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Produce

Okra

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

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

Condiments

Olive

Olives are the small, oily fruit of the olive tree, commonly eaten cured or brined. They are valued for their monounsaturated fat content and savory flavor.

Olives provide monounsaturated fat, vitamin E, copper, and small amounts of fiber and antioxidant polyphenols such as oleuropein and hydroxytyrosol.

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Herbs

Olive Leaf

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

Rich in essential vitamins, minerals, and antioxidants

Oils

Olive Oil

Olive oil is a fat extracted from olives, commonly used in cooking and dressings. Extra-virgin varieties are minimally processed and retain more natural phenolic compounds than refined olive oils.

Olive oil is primarily a source of monounsaturated fat, especially oleic acid, and also provides vitamin E and vitamin K with small amounts of antioxidant polyphenols.

Spices

Olive Oil (For Cooking)

Olive oil is a cooking oil pressed from olives and commonly used for sautéing, roasting, and dressings. It is primarily a source of monounsaturated fat and is a staple of Mediterranean-style eating patterns.

Olive oil provides mostly monounsaturated fat, along with vitamin E, vitamin K, and small amounts of antioxidant polyphenols, especially in extra-virgin forms.

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Spices

Olive Oil (For Greasing)

Olive oil is a fat extracted from olives and commonly used for cooking, finishing, or greasing pans. It is primarily a source of unsaturated fat, especially monounsaturated fat.

Olive oil is rich in monounsaturated fat (oleic acid) and provides vitamin E and vitamin K, with small amounts of polyphenol antioxidants, especially in extra-virgin forms.

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Condiments

Olive Oil Cooking Spray

Olive oil cooking spray is a spray form of olive oil used to lightly coat pans or foods for cooking. It provides the same core fat profile as olive oil, though some products may include propellants or additives.

Olive oil cooking spray primarily provides monounsaturated fat along with small amounts of vitamin E and polyphenol antioxidants.

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Spices

Olive Oil Or Avocado Oil (For Cooking)

Olive oil and avocado oil are plant-based cooking oils rich in unsaturated fats and commonly used for sautéing, roasting, and dressings. Both provide predominantly monounsaturated fat, though olive oil is especially noted for its polyphenol content when extra virgin.

These oils are rich in monounsaturated fatty acids and vitamin E; olive oil, especially extra virgin, also contains polyphenols.

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Seeds

Olive Oil Or Melted Coconut Oil

This entry refers to two different culinary fats: olive oil, pressed from olives, or coconut oil, extracted from coconut meat and often used melted when warm. Both are used for cooking and flavoring, but they differ substantially in fatty acid profile.

Olive oil is especially high in monounsaturated oleic acid and contains vitamin E and polyphenols, while coconut oil is high in saturated fats, particularly medium-chain triglycerides such as lauric acid.

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Spices

Olive Oil, For Pan-Frying

Olive oil is a fat extracted from olives and commonly used for sautéing, roasting, and pan-frying. It is valued for its high monounsaturated fat content and culinary versatility.

Olive oil is primarily composed of monounsaturated fat, especially oleic acid, and provides vitamin E and small amounts of vitamin K and antioxidant polyphenols.

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Spices

Olive Oil, For Roasting

Olive oil is a fat extracted from olives and commonly used for roasting, sautéing, and dressings. It is valued for its high content of monounsaturated fats and culinary versatility.

Olive oil is primarily composed of monounsaturated fat, especially oleic acid, and provides vitamin E, vitamin K, and small amounts of antioxidant polyphenols.

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Other

Olive Oil, Plus More For Drizzling

Olive oil is a fat extracted from olives and commonly used for cooking, dressings, and drizzling. Extra virgin olive oil is especially valued for its flavor and naturally occurring antioxidant compounds.

Olive oil is primarily composed of monounsaturated fat, especially oleic acid, and provides vitamin E and vitamin K with small amounts of antioxidant polyphenols.

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Other

Olive Or Coconut Oil

Olive oil and coconut oil are edible fats used in cooking and food preparation, but they differ substantially in fatty acid profile and health effects. Olive oil is rich in monounsaturated fats, while coconut oil is high in saturated fats.

These oils primarily provide fat and vitamin E in small amounts; olive oil is especially rich in oleic acid and polyphenols, while coconut oil provides mostly saturated fat, including lauric acid.

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Other

Olive Or Macadamia Oil

Olive oil and macadamia oil are edible plant oils used in cooking and dressings, both valued for their high monounsaturated fat content. Olive oil is typically richer in polyphenols, while macadamia oil is especially high in monounsaturated fats and low in polyunsaturated fats.

These oils are composed mostly of fat, especially monounsaturated fatty acids; olive oil provides polyphenols and vitamin E, while macadamia oil provides monounsaturated fats and smaller amounts of vitamin E.

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Seeds

Optional 2 Tbsp Ground Flaxseed Or Chia Seed

Ground flaxseed or chia seed are nutrient-dense edible seeds commonly added to smoothies, oatmeal, yogurt, and baked foods. Both provide fiber, plant omega-3 fats, and minerals.

They are especially rich in fiber, alpha-linolenic acid (ALA) omega-3s, and minerals such as magnesium, manganese, and phosphorus.

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Spices

Optional Pepper And Parsley

A pepper-and-parsley seasoning blend combines pungent pepper with the fresh, herbal flavor of parsley and is commonly used to season savory dishes. It is best categorized as a spice blend, so keeping it under Spices is reasonable.

This blend may provide small amounts of vitamin K and vitamin C from parsley, along with trace minerals and antioxidant phytochemicals such as flavonoids and piperine.

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Seeds

Optional Sea Salt, Nutritional Yeast, Olive Oil

A seasoning blend or topping made from sea salt, nutritional yeast, and olive oil. It is typically used to add savory flavor, saltiness, and richness to foods.

This blend may provide sodium from sea salt, B vitamins and some protein from nutritional yeast, and mostly monounsaturated fat plus vitamin E from olive oil.

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Fruit

Optional Toppings Fresh Raspberrie

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

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

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Spices

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

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

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

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Other

Package Of Abbott’S Ground Italian “Sausage”

Ground Italian sausage is a seasoned, processed pork product typically made from ground pork with salt and spices such as fennel, pepper, and garlic. It is a protein-rich ingredient but is usually high in sodium and saturated fat.

It provides protein, fat, iron, zinc, selenium, and B vitamins such as vitamin B12, niacin, and thiamin.

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Other

Palm Shortening Or Coconut Oil

Palm shortening and coconut oil are refined plant-derived fats used in cooking and baking for texture, stability, and high saturated fat content. They are calorie-dense and provide fat with little to no protein or carbohydrate.

These fats are composed mostly of saturated fatty acids, contain vitamin E in small amounts depending on processing, and provide concentrated calories with minimal micronutrients overall.

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Other

Pancetta

Pancetta is an Italian salt-cured pork belly, typically sold unsmoked and used to add savory flavor to dishes. It is a processed meat that is usually eaten cooked in small amounts.

Pancetta provides protein, fat, sodium, and smaller amounts of B vitamins such as B12, along with iron and zinc.

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Spices

Paprika Spice

Paprika Spice is high in vitamin A and C as well as bioflavonoids, antioxidants, and carotenes.

Vitamin A, Vitamin C, Iron, Antioxidants

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

Produce

Pattypan Squash

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

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

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Nuts

Peanut

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

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

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Nuts

Peanut Butter Spreadable Fruit Or Slightly Mashed Berries

Peanut butter is a spread made primarily from ground peanuts, often with added salt, oil, or sweeteners depending on the product. It is energy-dense and commonly used as a protein- and fat-rich spread or ingredient.

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

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Nuts

Pecans

Pecans are a nourishing food and contain several vitamins, minerals, and antioxidants that are essential for optimum health.

Vitamin A, Vitamin E, B-complex vitamins, Vitamin B-6, Zinc, Calcium, Magnesium, Selenium, Iron, Manganese

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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Nuts

Pecans Or Pumpkin Seeds

Pecans are edible tree nuts with a rich, buttery flavor and are commonly eaten raw, roasted, or used in baking. They are nutrient-dense and provide mostly unsaturated fats along with fiber and minerals.

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

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Nuts

Pine Nut

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

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

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Other

Pine Nuts Or Walnuts

Pine nuts and walnuts are edible tree nuts/seeds commonly used in savory dishes, baked goods, and snacks. They provide mostly unsaturated fats along with plant compounds, vitamins, and minerals.

They contain healthy fats, some protein and fiber, vitamin E, magnesium, manganese, copper, and walnuts in particular provide alpha-linolenic acid (ALA) omega-3 fat.

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Fruits

Pint Fresh Raspberrie

Fresh raspberries are edible aggregate berries with a sweet-tart flavor and high water content. The import category appears clearly wrong; raspberries belong in Fruits.

Raspberries are especially high in fiber and provide vitamin C, manganese, vitamin K, and anthocyanin and ellagitannin polyphenols.

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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.

Nuts

Pistachio Nut

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

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

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Other

Pitted Green Or Kalamata Olives

Pitted green or Kalamata olives are cured olive fruits commonly eaten as a savory snack or ingredient. They provide mostly monounsaturated fat and are often high in sodium due to brining or curing.

Olives provide monounsaturated fat, vitamin E, copper, and small amounts of iron and fiber, but cured olives are typically high in sodium.

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Seeds

Place Walnut Halves Alongside Or On Top Of The Segments.

Walnut halves are the edible kernels of walnuts, commonly eaten raw or used as a topping in sweet and savory dishes. They are nutrient-dense tree nuts with a rich, slightly bitter flavor.

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

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Other

Plant-Based Protein

Plant-based protein is a broad category of protein-rich products made from plant sources such as peas, soy, rice, hemp, or blended legumes and grains. It is commonly used as a meat alternative or protein supplement.

Depending on the source, plant-based protein may provide substantial protein along with iron, magnesium, potassium, and sometimes fiber, while some products are fortified with vitamins and minerals such as B12.

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Vegetables

Plum Tomatoe

Plum tomato is a type of tomato with firm flesh and relatively low moisture, commonly used in sauces, roasting, and canning. It is a fruit botanically but is typically used as a vegetable in cooking.

Plum tomatoes provide vitamin C, vitamin A precursors such as beta-carotene, potassium, folate, and the carotenoid lycopene.

Fruit

Pomegranate Aril

Pomegranate arils are the juicy, edible seed sacs found inside the pomegranate fruit. They have a sweet-tart flavor and are commonly eaten fresh or added to salads, yogurt, and grain dishes.

Pomegranate arils provide polyphenol antioxidants, fiber, vitamin C, vitamin K, folate, and potassium.

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Fruit

Pomegranate Juice

Pomegranate juice is the liquid extracted from pomegranate arils, with a tart-sweet flavor. It is commonly consumed as a fruit juice and is known for its high polyphenol content.

Pomegranate juice provides polyphenols such as punicalagins and anthocyanins, along with vitamin C and potassium.

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Produce

Pomegranate Seed

Fresh pomegranate seeds, also called arils, are the juicy edible seed coverings found inside pomegranates. They have a sweet-tart flavor and are commonly eaten raw or added to salads, yogurt, and grain dishes.

Pomegranate seeds provide fiber, vitamin C, vitamin K, folate, potassium, and antioxidant polyphenols such as punicalagins and anthocyanins.

Nuts

Pomegranate Seeds Or Berries

Pomegranate seeds, also called arils, are the edible juicy seed casings from the pomegranate fruit. They are sweet-tart and commonly eaten fresh or added to salads, yogurt, and grain dishes.

Pomegranate seeds provide fiber, vitamin C, vitamin K, folate, potassium, and polyphenol antioxidants such as punicalagins and anthocyanins.

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Other

Potassium-Rich Food

A potassium-rich food is any food that provides a meaningful amount of potassium, an essential mineral and electrolyte involved in fluid balance, nerve signaling, and muscle function. The term describes a nutrient characteristic rather than a specific food.

Potassium-rich foods are notable for potassium, and depending on the specific food may also provide fiber, magnesium, vitamin C, folate, or other vitamins and minerals.

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Vegetables

Potatoes

Potatoes are a nutritious, healthy food that are rich in vitamins A, C, and B-complex and minerals such as manganese, iron, magnesium, copper, and potassium.

Vitamin A, Vitamin C, B-complex vitamins, Vitamin B6, Manganese, Iron, Magnesium, Copper, Potassium, Antioxidants

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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Condiments

Purchased Guacamole

Purchased guacamole is a prepared avocado-based dip or spread, often made with lime juice, salt, onions, tomatoes, and seasonings. It provides mostly unsaturated fat and can vary widely in sodium and additives depending on the brand.

Guacamole is notable for monounsaturated fat, fiber, potassium, folate, vitamin E, and small amounts of vitamin C and vitamin K.

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Grains

Quick Oat

Quick oats are rolled oats that have been cut and steamed longer so they cook faster than old-fashioned oats. They are a whole-grain cereal ingredient commonly used in porridge, baking, and smoothies.

Quick oats provide complex carbohydrates, beta-glucan soluble fiber, manganese, phosphorus, magnesium, iron, and small amounts of plant protein and B vitamins.

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Grains

Quick Oats Or Oat Flour

Quick oats and oat flour are minimally processed forms of whole oats commonly used in porridge, baking, and thickening. They are whole-grain ingredients that provide complex carbohydrates and soluble fiber.

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

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Other

Quick-Cooking Oats, Uncooked

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

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

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Other

Rapeseed Oil

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

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

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Nuts & Seeds

Raw Almond Butter

Raw almond butter is a spread made from ground almonds, typically with no roasting and minimal added ingredients. It provides healthy fats, plant protein, and fiber in a concentrated form.

Raw almond butter is notably rich in monounsaturated fats, vitamin E, magnesium, manganese, copper, and some protein and dietary fiber.

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Other

Raw Almonds Or Macadamia Nuts

Raw almonds and macadamia nuts are tree nuts commonly eaten as snacks or used in cooking. They are nutrient-dense foods that provide mostly unsaturated fats along with fiber and minerals.

They provide unsaturated fats, vitamin E, magnesium, manganese, and smaller amounts of protein and fiber; almonds are especially high in vitamin E, while macadamias are particularly rich in monounsaturated fat.

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Seeds

Raw Cashews, Soaked And Drained

Raw cashews that have been soaked and drained are creamy tree nuts commonly eaten as snacks or used in sauces, desserts, and dairy-free recipes. Soaking softens their texture but does not substantially change their core nutrient profile.

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

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Condiments

Recipe Homemade Vegan Pesto Or ¾ Cup Purchased Oil-Free Vegan Pesto

Vegan pesto is a blended sauce typically made from basil, garlic, nuts or seeds, and seasonings; oil-free versions often use water, vegetable broth, or aquafaba instead of oil. It is used as a condiment or sauce and can provide concentrated flavor along with some nutrients from herbs and nuts or seeds.

Depending on the recipe, vegan pesto commonly provides vitamin K, vitamin E, some folate, manganese, and small amounts of magnesium and healthy unsaturated fats from nuts or seeds.

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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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Produce

Red And/Or Yellow Bell Pepper

Red and yellow bell peppers are sweet, mild peppers commonly eaten raw or cooked. They are non-spicy vegetables rich in vitamin C and carotenoid antioxidants.

Red and yellow bell peppers are especially high in vitamin C and provide vitamin A precursors such as beta-carotene, along with vitamin B6, folate, potassium, and fiber.

Produce

Red Bell Pepper Or Halved Grape Tomatoe

This entry appears to combine two produce items: red bell pepper and halved grape tomato. Both are non-starchy vegetables commonly used raw or cooked and are rich in vitamin C and protective carotenoids.

Red bell pepper and grape tomato provide vitamin C, vitamin A precursors such as beta-carotene, potassium, folate, and antioxidants including lycopene in tomato.

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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

Fruit

Red Grape

Red grapes are sweet, juicy fruits commonly eaten fresh or used in juices, salads, and desserts. They contain natural sugars along with water, fiber, vitamins, and polyphenol antioxidants.

Red grapes provide carbohydrates, water, fiber, vitamin K, vitamin C, copper, and antioxidant compounds such as anthocyanins and resveratrol.

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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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Produce

Roasted Garlic, Mashed

Roasted mashed garlic is cooked garlic with a softened texture and milder, sweeter flavor than raw garlic. It is commonly used as a vegetable-based ingredient or seasoning in savory dishes.

Roasted garlic provides small amounts of vitamin C, vitamin B6, manganese, selenium, and prebiotic fructans.

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Other

Roasted Mixed Vegetable

Roasted mixed vegetables are a cooked dish made from assorted vegetables, often including combinations such as carrots, broccoli, cauliflower, peppers, zucchini, onions, or squash. Nutrition varies by the mix and added oil, but they generally provide fiber, vitamins, minerals, and plant antioxidants.

Typically provides dietary fiber, vitamin C, vitamin A precursors such as beta-carotene, potassium, folate, and varying amounts of vitamin K depending on the vegetables used.

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Spices

Roasted Red Peppers (From A Jar), Diced

Jarred roasted red peppers are sweet peppers that have been fire-roasted, peeled, and preserved in water, oil, or brine, then diced for convenience. They retain many of the nutrients of red bell peppers, though sodium can be high depending on the packing liquid.

Roasted red peppers provide vitamin C, vitamin A carotenoids such as beta-carotene, vitamin B6, and small amounts of fiber and potassium.

Produce

Roasted Yellow Bell Pepper

Roasted yellow bell pepper is a sweet, mild pepper that becomes softer and slightly smoky when cooked. It is a non-starchy vegetable commonly used in salads, sandwiches, sauces, and roasted vegetable dishes.

Yellow bell peppers are especially rich in vitamin C and also provide vitamin A precursors, vitamin B6, folate, and potassium.

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Grains

Rolled Oat

Rolled oats are whole grain oats that have been steamed and flattened for quicker cooking. A 1/2 cup dry serving is a fiber-rich grain commonly used in hot cereal, baking, and snacks.

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

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

Herbs

Roses

Roses are a medicinal flower that have been used since ancient times for their nutritional and healing benefits.

Vitamin C, Vitamin A, Vitamin D, Vitamin E, B-complex vitamins, Zinc, Iron, Selenium

Produce

Roughly Chopped Fresh Basil

Fresh basil is a leafy culinary herb commonly used to add a sweet, aromatic flavor to savory dishes. Roughly chopped fresh basil is typically used raw or added near the end of cooking.

Fresh basil provides vitamin K along with smaller amounts of vitamin A, vitamin C, manganese, and various polyphenol compounds.

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Other

Safflower Oil

Safflower oil is a neutral-flavored vegetable oil pressed from the seeds of the safflower plant. It is used in cooking and processed foods, with varieties that are higher in either polyunsaturated or monounsaturated fats.

Safflower oil is primarily fat, supplying mostly unsaturated fatty acids and vitamin E, with little to no protein, carbohydrate, fiber, or sodium.

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Herbs

Sage

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

Antioxidants

Produce

Salad Greens

Salad greens are a mix of leafy vegetables commonly eaten raw in salads, such as lettuce, spinach, arugula, and mixed spring greens. They are low in calories and generally rich in water, fiber, and micronutrients.

Salad greens commonly provide vitamin K, folate, vitamin A carotenoids, vitamin C, and varying amounts of potassium and magnesium.

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Fish

Salmon

Rich in omega-3 fatty acids that reduce inflammation and support cardiovascular and brain health.

Omega-3 (EPA/DHA), vitamin D, B12, selenium

Spices

Salt

Table salt is a crystalline seasoning made primarily of sodium chloride and used to enhance flavor in foods. “Salt to taste” usually indicates an unspecified amount added during cooking or at the table.

Salt provides sodium, and iodized table salt may also provide iodine in small amounts.

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

Produce

Scallions And Fresh Cilantro Leave

Scallions and fresh cilantro leaves are aromatic culinary vegetables and herbs commonly used raw or cooked to add pungent, fresh flavor to dishes. They are low in calories and contribute small amounts of vitamins, minerals, and protective plant compounds.

They provide vitamin K, vitamin C, folate, and small amounts of potassium and carotenoid antioxidants.

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Herbs

Schisandra

Schisandra is a medicinal berry that has been used for thousands of years for its exceptional health promoting benefits.

Rich in essential vitamins, minerals, and antioxidants

Fruit

Seedless Red Grape

Seedless red grapes are sweet, juicy fruits commonly eaten fresh as a snack or added to salads and desserts. They are a source of water, natural carbohydrates, and plant polyphenols.

Seedless red grapes provide carbohydrates, water, vitamin K, small amounts of vitamin C and copper, and polyphenols such as anthocyanins and resveratrol.

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Nuts

Shelled Roasted Pistachios

Shelled roasted pistachios are edible tree nuts with a naturally green kernel and a rich, slightly sweet flavor. Roasting reduces moisture and intensifies flavor while preserving most of their healthy fats, protein, and minerals.

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

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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

Produce

Shredded Cabbage (Green Or Napa)

Shredded green or napa cabbage is a mild, crunchy cruciferous vegetable commonly eaten raw in slaws and salads or lightly cooked. It is low in calories and provides fiber along with several vitamins and protective plant compounds.

Cabbage provides vitamin C, vitamin K, folate, fiber, and smaller amounts of vitamin B6, potassium, and antioxidant phytochemicals such as glucosinolates and polyphenols.

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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 Almond

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

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

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Nuts

Slivered Almonds Or Pine Nut

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

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

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Produce

Small Golden Beet

Small golden beet is a sweet, earthy root vegetable variety of beet with golden-yellow flesh. It is commonly roasted, steamed, or eaten raw, and both the root and greens are edible.

Golden beets provide fiber, folate, potassium, manganese, vitamin C, and naturally occurring betalain pigments and other antioxidants.

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Produce

Snap Pea Pods Thinly Sliced Diagonally

Snap pea pods are the edible pods of garden peas, commonly eaten raw or lightly cooked, and thin slicing is simply a preparation style. They are a crisp, mildly sweet vegetable.

Snap pea pods provide vitamin C, vitamin K, folate, fiber, and small amounts of carotenoids and potassium.

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Produce

Snipped Fresh Basil

Fresh basil is a fragrant leafy culinary herb commonly used in salads, sauces, and cooked dishes. It is low in calories and adds flavor along with small amounts of vitamins and protective plant compounds.

Basil provides vitamin K and smaller amounts of vitamin A, vitamin C, manganese, and polyphenol antioxidants.

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Produce

Snipped Fresh Dill

Fresh dill is a feathery green herb with a distinctive bright, slightly tangy flavor commonly used in salads, sauces, soups, and pickled dishes. It is typically used in small amounts but contributes flavor and some micronutrients.

Fresh dill provides vitamin K along with smaller amounts of vitamin A, vitamin C, folate, manganese, and small amounts of fiber.

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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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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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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 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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Superfoods

Spirulina

Spirulina is often deemed the most nutritionally complete of all foods and has countless uses as a supplement for maintaining good health and preventing diseases.

Vitamin A, Vitamin K, Iron, Magnesium, Antioxidants, Protein, Chlorophyll, Beta-carotene, Carotenoids, Phytonutrients

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

Grains

Steamed Grains Whole Grain Crackers Or Bread

Whole grain crackers or bread are grain-based foods made from whole grains, which retain the bran, germ, and endosperm. They are commonly used as staple carbohydrate foods and can provide more fiber and micronutrients than refined grain versions.

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

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Produce

Sun-Dried Tomatoes

Sun-dried tomatoes are dehydrated ripe tomatoes with a concentrated sweet-tart flavor and chewy texture. They are commonly used in salads, pasta dishes, sauces, and Mediterranean-style recipes.

Sun-dried tomatoes are especially rich in lycopene, potassium, vitamin C, vitamin K, iron, and fiber, though sodium can be high in salted or oil-packed products.

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Produce

Sun-Dried Tomatoes In Oil

Sun-dried tomatoes packed in oil are preserved tomatoes with a concentrated sweet-tart flavor and chewy texture. They are typically used in salads, pasta, sandwiches, and antipasti.

They provide lycopene, vitamin C, vitamin K, potassium, iron, and fiber, though sodium can be high if salted or marinated.

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Nuts

Sunflower Kernel

Sunflower kernels are the edible seeds of the sunflower plant, commonly eaten raw or roasted and used in snacks, baking, and salads. They are nutrient-dense and rich in unsaturated fats, protein, and vitamin E.

Sunflower kernels provide vitamin E, healthy polyunsaturated and monounsaturated fats, magnesium, selenium, copper, folate, and plant protein.

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Oils & Fats

Sunflower Oil

Sunflower oil is a refined edible oil pressed from sunflower seeds and commonly used for cooking, frying, and processed foods. It is primarily a source of fat with little to no protein, carbohydrate, or fiber.

Sunflower oil is rich in polyunsaturated fat, especially linoleic acid, and provides vitamin E; high-oleic varieties contain more monounsaturated fat.

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Nuts

Sunflower Seed Butter

Sunflower seed butter is a spread made from ground sunflower seeds. It has a rich, nutty flavor and is commonly used as a nut-free alternative to peanut or tree nut butters.

Sunflower seed butter provides healthy unsaturated fats, protein, fiber, vitamin E, magnesium, selenium, copper, and folate.

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Seeds

Sunflower Seeds

They are a rich source of easily digestible and assimilable protein which is essential for the repair of tissues, nerves, and cells.

Vitamin D, B-complex vitamins, Vitamin K, Vitamin E, Selenium, Magnesium, Zinc, Iron, Protein, Antioxidants

Sprouts

Sunflower Sprouts

Sunflower Sprouts (also known as sunflower greens) are a great tasting micro-green that are grown from sunflower seeds.

Vitamin A, Vitamin E, Vitamin D, B-complex vitamins, Calcium, Iron, Copper, Magnesium, Zinc, Protein

Fruit

Sweet Apple

Sweet apple is the edible fruit of the apple tree, commonly eaten fresh or used in cooking. It is a naturally sweet fruit that provides fiber, water, and a range of plant compounds.

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

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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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Fruits

Tangerines

Tangerines may be smaller than oranges, but they are several times higher in vitamins, minerals, and antioxidants such as vitamins C and A, calcium, magnesium and selenium, and beta-carotene and luteins.

Vitamin C, Vitamin A, Calcium, Magnesium, Selenium, Antioxidants, Beta-carotene, Fiber

Herbs

Tarragon

Tarragon is a culinary and medicinal herb that is rich in vitamins A, C, and B-complex and minerals such as zinc, copper, iron, and magnesium.

Vitamin A, Vitamin C, B-complex vitamins, Zinc, Copper, Iron, Magnesium, Protein

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

Thai Basil

Thai basil is a fragrant culinary herb with a sweet, spicy, anise-like flavor commonly used in Southeast Asian cooking. It is typically eaten fresh or lightly cooked in small amounts.

Thai basil provides small amounts of vitamin K, vitamin A, manganese, and antioxidant plant compounds such as eugenol and rosmarinic acid.

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Fruit

Thin Spears Asparagu

Thin spears asparagus is a tender form of asparagus, a green non-starchy vegetable commonly eaten steamed, roasted, sautéed, or raw in salads. It has a mild, slightly grassy flavor and cooks more quickly than thicker spears.

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

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Grains

This Overnight Oats Recipe Delivers A Powerful Combo Of Plant-Based Protein, Omega-3S, And Fiber—Supporting Muscle Recovery, Heart Health, And Blood Sugar Balance. Chia And Flaxseeds Also Promote Good Cholesterol And Gut Health, While Cinnamon May Help Improve Insulin Sensitivity.

A prepared overnight oats dish typically made from oats soaked with ingredients such as chia seeds, flaxseeds, and cinnamon. It is a fiber-rich, plant-forward breakfast that can provide sustained energy and a mix of complex carbohydrates, healthy fats, and plant protein.

Overnight oats commonly provide beta-glucan soluble fiber, plant protein, alpha-linolenic acid (omega-3) from chia or flax, manganese, magnesium, iron, 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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Other

Toasted Pine Nuts Or Walnut

Toasted pine nuts or walnut refers to edible tree nuts commonly eaten as snacks or used in cooking; toasting enhances flavor but does not substantially change their core nutrient profile. They provide healthy fats, some protein, and a range of micronutrients.

These nuts are notable for healthy mono- and polyunsaturated fats, vitamin E, magnesium, manganese, copper, and some fiber, with walnuts also providing alpha-linolenic acid (ALA) omega-3.

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Seeds

Toasted Sunflower Seed

Toasted sunflower seeds are the edible seeds of the sunflower, commonly eaten as a snack or added to salads, baked goods, and grain dishes. Toasting enhances flavor but may slightly reduce some heat-sensitive nutrients.

Sunflower seeds provide vitamin E, selenium, magnesium, copper, phosphorus, healthy fats, protein, and some fiber.

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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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Vegetables

Tomato

Tomato is a widely used edible fruit commonly prepared as a vegetable in savory dishes. It is eaten raw or cooked and used in salads, sauces, soups, and many other foods.

Tomatoes provide vitamin C, potassium, folate, vitamin K, and carotenoid antioxidants including lycopene.

Spices

Unsalted Butter (1 Full Stick + 2 Tablespoons)

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

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

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Spices

Unsalted Cashew

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

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

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Seeds

Unsalted Dry Roasted Peanut

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

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

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Spices

Unsalted Pistachio Nut

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

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

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Spices

Unsalted Roasted Sunflower Seeds

Unsalted roasted sunflower seeds are the edible seeds of the sunflower, commonly eaten as a snack or added to meals for crunch and richness. They are calorie-dense and provide plant-based fats, protein, and minerals.

Sunflower seeds are notable for vitamin E, magnesium, selenium, copper, phosphorus, healthy unsaturated fats, protein, and fiber.

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Spices

Unsalted Sunflower Seed Kernels

Unsalted sunflower seed kernels are the edible inner portion of sunflower seeds, commonly eaten as a snack or added to salads, cereals, and baked goods. They are nutrient-dense seeds with a mild, nutty flavor.

Sunflower seed kernels are rich in vitamin E, healthy polyunsaturated and monounsaturated fats, protein, fiber, magnesium, selenium, copper, and folate.

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Other

Vegan Butter

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

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

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Dairy

Vegan Feta Cheese

Vegan feta cheese is a plant-based alternative to traditional feta, typically made from ingredients such as coconut oil, nuts, tofu, or starches and formulated to have a salty, tangy flavor. Its nutrition varies widely by brand and base ingredients.

Depending on the brand, vegan feta may provide fat, sodium, and modest amounts of protein, and some products are fortified with calcium and vitamin B12.

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Produce

Vegetable

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

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

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Other

Vegetable Bouillon Cube

A vegetable bouillon cube is a concentrated seasoning product used to flavor soups, grains, and sauces. It is typically made from salt, dehydrated vegetables, flavor enhancers, and fats rather than being a whole food.

Vegetable bouillon cubes are usually very high in sodium and may contain small amounts of vegetable solids, fats, and trace minerals, but they are not a significant source of essential nutrients.

Produce

Vegetable Medley

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

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

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Other

Vegetable Oil

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

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

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Other

Vegetable Oil (Or Cooking Oil Of Choice)

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

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

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Seeds

Walnut Halve

Walnut halves are the edible kernel pieces of English walnuts, commonly eaten raw or roasted and used in baking, salads, and snacks. Although sometimes miscategorized as seeds, walnuts are tree nuts.

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

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Nuts

Walnuts

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

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

Nuts & Seeds

Walnuts (Chopped, May Use Pecans Or Almonds)

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

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

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Nuts

Walnuts Or Peanut

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

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

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Protein

Warm Tortillas And Fill With Jackfruit, Roasted Veggies, And Black Beans.

A plant-based tortilla filling or taco-style dish made with jackfruit, roasted vegetables, and black beans. It provides a mix of legumes, vegetables, and starch, with fiber and some protein depending on the tortilla and preparation.

Black beans contribute fiber, folate, iron, magnesium, and protein, while jackfruit and roasted vegetables add vitamin C, potassium, and assorted antioxidants.

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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

White-Fleshed Sweet Potatoe

White-fleshed sweet potato is a starchy root vegetable with a mildly sweet flavor and pale interior. It is commonly cooked by baking, steaming, roasting, or boiling.

White-fleshed sweet potato provides carbohydrates, fiber, vitamin C, potassium, vitamin B6, and smaller amounts of manganese and copper.

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Seeds

Whole Chestnut

Whole chestnut is an edible tree nut with a mildly sweet flavor and starchy texture, commonly roasted or boiled. Unlike most nuts and seeds, it is relatively low in fat and provides more carbohydrate.

Chestnuts provide carbohydrates, fiber, vitamin C, manganese, copper, potassium, and smaller amounts of B vitamins.

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Grains

Whole-Grain Pasta

Whole-grain pasta is pasta made from whole wheat or other whole grains, so it retains the bran and germ. It is typically higher in fiber and micronutrients than refined pasta.

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

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Protein

Wild Salmon Fillet

Wild salmon fillet is a fatty fish valued for its rich flavor and dense nutrient profile. It is a high-quality protein source and a notable source of marine omega-3 fats.

Wild salmon provides complete protein, EPA and DHA omega-3s, vitamin D, vitamin B12, selenium, niacin, and potassium.

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Proteins

Wild-Caught Salmon

Wild-caught salmon is a fatty fish valued for its rich flavor and high nutrient density. It is a notable source of marine omega-3 fats and high-quality protein.

Wild-caught salmon provides protein, EPA and DHA omega-3s, vitamin D, vitamin B12, selenium, and potassium.

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Protein

Wild-Caught Salmon Fillet (Grilled)

Wild-caught grilled salmon fillet is a cooked fish rich in high-quality protein and heart-healthy fats. It is commonly valued for its omega-3 fatty acids and broad micronutrient content.

Salmon provides complete protein, omega-3 fatty acids EPA and DHA, vitamin D, vitamin B12, selenium, niacin, and potassium.

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Vegetables

Winter Squash

Winter Squash is a highly nutritious and alkaline food which rich in phytonutrients and antioxidants.

Vitamin A, Vitamin E, Vitamin C, B-complex vitamins, Iron, Zinc, Copper, Calcium, Potassium, Phytonutrients

Produce

Yellow Bell Pepper

Yellow bell pepper is a sweet, mild variety of bell pepper commonly eaten raw or cooked. It is a non-starchy vegetable with high water content and notable vitamin C content.

Yellow bell pepper is especially rich in vitamin C and also provides vitamin A precursors, vitamin B6, folate, and potassium.

Produce

Yellow Tomato

Yellow tomato is a variety of tomato with a mild, slightly sweet flavor and lower acidity than many red varieties. It is commonly eaten raw or cooked and belongs in the vegetable produce category for culinary use.

Yellow tomatoes provide vitamin C, potassium, folate, and carotenoids such as lutein, with generally less lycopene than red tomatoes.

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