High Blood Pressure

Spices

(14.5 Oz Each) Petite No‑Salt‑Added Diced Tomatoe

Petite no-salt-added diced tomatoes are canned tomatoes cut into small pieces, typically packed in tomato juice without added sodium. They are commonly used in soups, sauces, stews, and mixed dishes.

Tomatoes provide lycopene, vitamin C, potassium, folate, and small amounts of vitamin A and fiber.

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Grains

(15 Oz) Reduced Sodium Cannellini Bean

Reduced sodium cannellini beans are white kidney beans that are fully cooked and canned with less added salt than standard varieties. They have a mild flavor and creamy texture, and are commonly used in soups, salads, and pasta dishes.

Cannellini beans provide fiber, plant protein, folate, iron, magnesium, potassium, and other complex carbohydrates with relatively low fat.

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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 Can Of Young Green Jackfruit In Brine (Drained, Shredded)

Young green jackfruit is the unripe fruit of the jackfruit tree, often canned in brine and used as a savory meat substitute because of its fibrous texture. It is relatively low in calories and provides fiber, with small amounts of vitamins and minerals.

Young green jackfruit provides dietary fiber, vitamin C, potassium, and small amounts of B vitamins and magnesium.

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Produce

• 1 Cup Chopped Kale, Stems Removed

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

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

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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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Produce

• 1 Cup Steamed Broccoli (Side)

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

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

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Protein

• 1 Large Eggplant, Halved Lengthwise And Flesh Removed

Eggplant is a non-starchy vegetable with a mild flavor and spongy texture that is commonly roasted, baked, grilled, or stuffed. It is low in calories and contributes fiber and antioxidant compounds.

Eggplant provides fiber, manganese, folate, potassium, and small amounts of vitamins B6, C, and K, along with anthocyanin antioxidants such as nasunin in the skin.

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Produce

• 1 Tablespoon Chopped Parsley Or Lemon Zest For Garnish

Parsley and lemon zest are common garnishes that add fresh herbal or citrus flavor with minimal calories. Parsley is an herb, while lemon zest is the outer peel of the lemon rich in aromatic compounds.

Parsley provides vitamin K, vitamin C, and some folate, while lemon zest contributes vitamin C and citrus flavonoids.

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Dairy

• 1 Tablespoon Crumbled Feta Or Dairy-Free Alternative

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

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

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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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Fruits

• ½ Cup Chopped Strawberries (Fresh Or Frozen)

Strawberries are a sweet, red berry commonly eaten fresh or frozen. A 1/2-cup serving provides flavor, hydration, and beneficial plant compounds with relatively few calories.

Strawberries are especially rich in vitamin C and also provide fiber, manganese, folate, potassium, and polyphenol antioxidants such as anthocyanins.

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Other

• ½ Cup High-Fiber Bbq Sauce (Low Sugar)

A low-sugar, high-fiber barbecue sauce is a condiment typically made from tomato paste, vinegar, spices, and added fiber to boost thickness and fiber content while keeping sugar lower than standard BBQ sauce. It is used for flavor rather than as a major source of calories or protein.

It may provide small amounts of fiber and potassium from tomato ingredients, but nutrient content varies widely by brand and recipe.

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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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Produce

• ½ Cup Tomato Sauce (No Sugar Added)

No-sugar-added tomato sauce is a cooked tomato product commonly used in soups, pasta dishes, and sauces. It provides concentrated tomato flavor with no added sugars.

Tomato sauce provides lycopene, vitamin C, vitamin A, potassium, and small amounts of folate and fiber.

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Spices

• ½ Teaspoon Dried Oregano

Dried oregano is an aromatic culinary herb used in small amounts to flavor savory dishes. It provides concentrated plant compounds and small amounts of micronutrients, though a 1/2 teaspoon serving contributes modest calories and nutrients.

Dried oregano contains vitamin K and small amounts of manganese, iron, calcium, and fiber, along with polyphenol antioxidants such as rosmarinic acid and thymol-related compounds.

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Fruits

• 1½ Cups Frozen Cherrie

Frozen cherries are sweet-tart stone fruit typically used in smoothies, desserts, and sauces. They retain most of the nutrients of fresh cherries when frozen soon after harvest.

Cherries provide vitamin C, fiber, potassium, and polyphenol antioxidants including anthocyanins.

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Other

• 2 Tbsp Brine From Fermented Vegetable

Brine from fermented vegetables is the salty, acidic liquid produced during lactic acid fermentation of vegetables. It may contain organic acids, sodium, and small amounts of compounds derived from the vegetables and fermentation process.

It is typically high in sodium and contains lactic acid, with small amounts of potassium and trace nutrients leached from the vegetables.

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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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Spices

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

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

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

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Condiments

+ 2 Tablespoons Dijon Or Yellow Mustard

Dijon or yellow mustard is a condiment made primarily from mustard seeds, vinegar, water, and seasonings. It is typically used in small amounts to add sharp, tangy flavor to foods.

Mustard provides small amounts of selenium, magnesium, and phosphorus, but prepared mustard is most notable for being low in calories and often relatively high in sodium.

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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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Spices

1–2 Small Green Chili Peppers, Sliced

Small green chili peppers are immature hot peppers used to add pungent heat and fresh, sharp flavor to dishes. They are typically low in calories and used in small amounts as a spice ingredient.

Green chili peppers provide vitamin C, vitamin A precursors, small amounts of vitamin B6 and potassium, and capsaicinoids.

Other

½ Cup Black Olives, Sliced

Sliced black olives are cured olives commonly used as a savory topping or ingredient. They provide mostly monounsaturated fat and are often high in sodium due to brining or curing.

Black olives provide monounsaturated fat, vitamin E, iron, copper, and sodium, with small amounts of fiber.

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Produce

½ Cup Cabbage (Optional Garnish)

Cabbage is a cruciferous vegetable commonly eaten raw or cooked and often used as a garnish in salads, tacos, and slaws. It is low in calories and adds crunch, fiber, and mild peppery sweetness.

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

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Grains

½ Cup Canned Chickpeas, Rinsed And Drained

Canned chickpeas are cooked garbanzo beans that provide plant protein, fiber, and complex carbohydrates. Rinsing and draining helps reduce sodium from the canning liquid.

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

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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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Produce

½ Cup Cucumber, Sliced Into Matchstick

Cucumber is a mild, crisp vegetable commonly eaten raw in salads, snacks, and cold dishes. A 1/2-cup matchstick serving is very low in calories and contributes mostly water with small amounts of vitamins and minerals.

Cucumber provides water, small amounts of vitamin K, vitamin C, potassium, and antioxidant compounds such as cucurbitacins and flavonoids.

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Legumes

½ Cup Edamame (Cooked)

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

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

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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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Protein

½ Cup Low-Sodium Vegetable Or Chicken Broth, Warmed (Plus More If Needed)

Low-sodium vegetable or chicken broth is a savory liquid made by simmering vegetables and/or chicken in water, typically used for hydration, cooking, or as a light base for soups. It is generally low in calories and may provide small amounts of minerals and protein depending on the type.

Low-sodium broth is primarily water and typically provides small amounts of sodium, potassium, and trace minerals, with chicken broth sometimes contributing a little protein.

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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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Other

½ Cup Pickled Jalapeños, Sliced

Pickled jalapeños are sliced jalapeño peppers preserved in a vinegar-based brine. They add heat and acidity to foods, but pickling usually makes them high in sodium.

They provide vitamin C and small amounts of vitamin A and potassium, while pickled versions are typically notably high in sodium.

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Produce

½ Cup Pickled Red Onion

Pickled red onion is red onion preserved in an acidic brine, often vinegar-based, giving it a tangy flavor and crisp texture. It is commonly used as a condiment or garnish rather than a main vegetable serving.

It provides small amounts of vitamin C, folate, potassium, and antioxidant flavonoids such as quercetin, but sodium can be high depending on the brine.

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Other

½ Cup Pumpkin Purée

Pumpkin purée is cooked, mashed pumpkin with a soft texture and mild, slightly sweet flavor. It is commonly used in soups, baked goods, and sauces.

Pumpkin purée provides vitamin A precursors (beta-carotene), fiber, potassium, and smaller amounts of vitamin C and vitamin E.

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Other

½ Cup Pure Pumpkin Puree

Pure pumpkin puree is cooked, mashed pumpkin with a soft texture and mildly sweet flavor. It is commonly used in soups, baking, and savory dishes.

Pumpkin puree provides vitamin A (from beta-carotene), fiber, potassium, and smaller amounts of vitamin C and vitamin E.

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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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Grains

½ Cup Reserved Pasta Water

Reserved pasta water is the starchy, salted cooking water left after boiling pasta. It is mainly water with dissolved starch and sodium, and is typically used in sauces rather than consumed as a standalone food.

It contains mostly water, with small amounts of starch and variable sodium depending on how heavily the pasta water was salted.

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Vegetables

½ Cup Roasted Beet

Roasted beet is a sweet, earthy root vegetable typically served cooked as a side or salad ingredient. A 1/2-cup serving provides carbohydrates, fiber, and naturally occurring pigments called betalains.

Roasted beet provides folate, manganese, potassium, fiber, and betalain antioxidants, along with modest amounts of vitamin C and iron.

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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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Produce

½ Cup Zucchini, Finely Grated And Squeezed Dry

Finely grated zucchini is a mild, low-calorie summer squash commonly used to add moisture and bulk to savory dishes and baked goods. Squeezing it dry removes much of its excess water while retaining fiber and micronutrients.

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

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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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Other

½ Tbsp Low Sodium Taco Seasoning

A low-sodium taco seasoning is a blended spice mix typically made from chili pepper, cumin, paprika, garlic, onion, and oregano, used to flavor savory dishes. It provides concentrated flavor with less sodium than standard taco seasoning, but is usually consumed in small amounts.

In a 1/2 tablespoon serving, it typically provides small amounts of sodium, trace fiber, and minor amounts of minerals such as iron and potassium, depending on the blend.

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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

½ Tsp Baking Powder

Baking powder is a chemical leavening agent used in baking, typically made from baking soda, one or more acid salts, and starch. It is a processed ingredient rather than a whole food and is used in very small amounts.

Baking powder provides negligible calories and nutrients but can contribute a notable amount of sodium per serving.

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Other

½ Tsp Baking Soda

Baking soda is sodium bicarbonate, a refined alkaline powder commonly used as a leavening agent in baking and sometimes as an antacid. It is not a whole food and contributes sodium rather than meaningful vitamins or calories.

Baking soda provides sodium and bicarbonate, with negligible calories, protein, fat, fiber, vitamins, or minerals beyond sodium.

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Produce

¼ C Cucumber, Thinly Sliced

Cucumber is a mild, crisp vegetable with very high water content and a refreshing taste. Thinly sliced cucumber is low in calories and commonly eaten raw in salads, sandwiches, and snacks.

Cucumber provides water, small amounts of vitamin K, vitamin C, potassium, and antioxidant compounds such as cucurbitacins and flavonoids.

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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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Condiments

¼ Cup Aquafaba

Aquafaba is the viscous cooking liquid from chickpeas or other legumes, often used as an egg substitute in baking and whipping applications. A 1/4 cup serving is low in calories and contains small amounts of protein and minerals.

Aquafaba provides small amounts of protein, carbohydrates, potassium, and trace minerals, but it is not a concentrated source of nutrients.

Produce

¼ Cup Cucumber, Finely Diced

Cucumber is a mild, crisp vegetable with very high water content and a refreshing taste. A 1/4 cup finely diced portion is low in calories and commonly used raw in salads, salsas, and garnishes.

Cucumber provides water, small amounts of vitamin K, vitamin C, potassium, and antioxidant compounds such as cucurbitacins and flavonoids.

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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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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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Seeds

¼ Cup Pepitas (Pumpkin Seeds)

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

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

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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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Vegetables

¼ Cup Pumpkin Purée (Not Pumpkin Pie Filling)

Pumpkin purée is cooked, mashed pumpkin with no added sweeteners or spices. It is commonly used in baking, soups, sauces, and smoothies.

Pumpkin purée provides vitamin A precursors (beta-carotene), fiber, potassium, and smaller amounts of vitamin C and vitamin E.

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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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Produce

1½- To 2-Inch Diameter Fresh Mushroom

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

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

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Legumes

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

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

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

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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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Nuts

¾ Cup Almost Instant Peanut Sauce

A prepared peanut-based sauce, typically made with ground peanuts or peanut butter plus seasonings such as soy sauce, sugar, oil, and spices. It is energy-dense and usually contributes more sodium and added ingredients than plain peanuts.

Peanut sauce typically provides unsaturated fats, protein, vitamin E, niacin, magnesium, and manganese, but prepared versions can also be high in sodium and added sugar.

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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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Other

6-Inch Very Thin Asparagus Spears

Thin asparagus spears are tender young shoots with a mild, grassy flavor. They are a low-calorie vegetable commonly eaten steamed, roasted, sautéed, or raw.

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

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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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Fruit

9- To 10-Oz. Green Plantain Or 6 Oz. Yukon Gold Potatoe

Green plantain is a starchy, unripe banana commonly cooked before eating. It is a carbohydrate-rich staple food with more resistant starch than ripe bananas.

Green plantain provides carbohydrate, fiber, potassium, vitamin B6, and vitamin C.

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Legumes

A 12-Oz. Package Light Silken Tofu

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

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

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Spices

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

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

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

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Spices

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

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

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

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Spices

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

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

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

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Legumes

A 15-Oz. Can Oil-Free Refried Beans

Oil-free refried beans are cooked and mashed beans prepared without added oil, typically providing a convenient, fiber-rich legume option. Canned versions may contain added salt and seasonings depending on the brand.

Refried beans provide dietary fiber, plant protein, folate, iron, potassium, magnesium, and complex carbohydrates.

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Grains

A Bunch Japanese Chives Or Regular Chives

Japanese chives and regular chives are mild allium vegetables used as herbs or green vegetables in many dishes. They have a delicate onion-garlic flavor and are typically eaten fresh or lightly cooked.

Chives provide vitamin K, vitamin C, small amounts of folate and potassium, and antioxidant sulfur-containing compounds such as allicin-related alliums.

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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

Acorn Squash Unpeeled

Acorn squash is a winter squash with mildly sweet orange flesh and an edible rind when cooked. It is commonly roasted or baked and fits within the produce category.

Acorn squash provides fiber, vitamin A precursors (beta-carotene), vitamin C, potassium, magnesium, and small amounts of B vitamins.

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Vegetables

Acorn Squashes, Washed

Acorn squash is a winter squash with mildly sweet, orange-yellow flesh that is typically roasted, baked, or steamed. Washed acorn squash is a starchy vegetable commonly used as a side dish or in soups and stuffed preparations.

Acorn squash provides fiber, vitamin A precursors (beta-carotene), vitamin C, potassium, magnesium, and small amounts of B vitamins.

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Dairy

Add Almond Milk To The Blender First.

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

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

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Dairy

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

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

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

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Sprouts

Alfalfa Sprouts

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

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

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

Almond Butter Or Peanut Butter

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

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

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Dairy Alternatives

Almond Milk

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

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

Nuts

Almond Or Sesame Butter

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

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

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Nut

Almonds

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

Vitamin E, magnesium, monounsaturated fats, protein

Other

Aluminum-Free Baking Powder

Aluminum-free baking powder is a chemical leavening agent used in baking, typically made from baking soda, one or more acid salts, and starch. It helps doughs and batters rise but is not a meaningful source of beneficial nutrients.

It is generally used in small amounts and provides little nutritional value, though it may contribute a small amount of sodium.

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Produce

And 1/2 Tablespoons Chipotle Adobo Sauce

Chipotle adobo sauce is a smoky, spicy condiment typically made from chipotle peppers, tomatoes, vinegar, garlic, and seasonings. It is used in small amounts to add heat and flavor rather than as a major source of nutrition.

It may provide small amounts of vitamin C, vitamin A carotenoids, and trace minerals, but sodium can be relatively high depending on the product.

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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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Vegetables

And Chili Peppers Contain Capsaicin

Chili peppers are spicy fruits commonly used as vegetables in cooking and are notable for capsaicin, the compound responsible for their heat. They are used fresh, dried, or powdered in many cuisines.

Chili peppers provide vitamin C, vitamin A carotenoids, vitamin B6, potassium, and capsaicinoids.

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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

Condiments

Applesauce, Unsweetened

Unsweetened applesauce is a smooth puree made from cooked apples without added sugar. It is commonly used as a snack, side dish, or baking ingredient.

Unsweetened applesauce provides carbohydrates, small amounts of fiber, vitamin C, and potassium, along with apple polyphenols.

Other

Arrange Orange Segments On A Plate.

Orange segments are peeled sections of orange, a citrus fruit commonly eaten fresh. They are juicy and naturally sweet-tart.

Orange segments provide vitamin C, folate, potassium, water, and small amounts of fiber and citrus flavonoids.

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Produce

Artichoke Heart

Artichoke heart is the tender, edible center of the artichoke flower bud, commonly eaten cooked in salads, dips, and vegetable dishes. It is a non-starchy vegetable with a mild, slightly nutty flavor.

Artichoke hearts provide dietary fiber, folate, vitamin C, vitamin K, magnesium, and potassium, along with antioxidant polyphenols.

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Vegetables

Artichokes

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

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

Produce

Arugula

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

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

Other

Arugula Salad

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

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

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Vegetables

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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Produce

Assorted Cauliflower Eggplant And Zucchini

A mixed non-starchy vegetable blend of cauliflower, eggplant, and zucchini, commonly used roasted, sautéed, or in mixed dishes. It is generally low in calories and provides fiber along with a range of vitamins, minerals, and phytonutrients.

This vegetable mix provides fiber, vitamin C, vitamin K, folate, potassium, and antioxidant compounds such as anthocyanins and carotenoids.

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Produce

Assorted Green Beans Carrots And Bell Peppers

A mixed vegetable blend of green beans, carrots, and bell peppers commonly used as a side dish or in stir-fries. It is a low-calorie produce mix that provides fiber, vitamins, and antioxidants.

This vegetable mix provides vitamin A, vitamin C, vitamin K, folate, potassium, and fiber, with carotenoids from carrots and bell peppers.

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Produce

Assorted Mushroom

Assorted mushrooms are a mix of edible fungi commonly used as vegetables in cooking, with varieties such as cremini, shiitake, oyster, and button offering different textures and flavors. They are low in calories and provide micronutrients and bioactive compounds.

Mushrooms provide B vitamins such as riboflavin, niacin, and pantothenic acid, along with selenium, copper, potassium, and small amounts of fiber; some varieties also provide vitamin D when UV-exposed.

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Other

Assorted Salad Green

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

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

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Produce

Assorted Vegetable

A mixed assortment of vegetables, typically including a variety of fresh produce with differing colors, textures, and nutrient profiles. As a group, vegetables are staple plant foods valued for their fiber, vitamins, minerals, and phytonutrients.

Assorted vegetables commonly provide vitamin C, folate, potassium, vitamin A precursors, and a range of antioxidant phytochemicals, with generally low calorie density.

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Adaptogens

Astragalus

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

Rich in essential vitamins, minerals, and antioxidants

Vegetables

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 Cream

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

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

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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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Spices

Avocado Tossed With Lemon Juice And Dash Of Salt

Avocado with lemon juice and a dash of salt is a simple prepared avocado dish. It provides mostly healthy fats from avocado along with some vitamin C from lemon juice.

Avocado is notable for monounsaturated fat, fiber, potassium, folate, vitamin K, and vitamin E, while lemon juice adds a small amount of vitamin C.

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Legumes

Baba Ghanoush Or Hummu

Baba ghanoush and hummus are savory Middle Eastern dips; baba ghanoush is primarily made from eggplant, while hummus is primarily made from chickpeas and tahini. Since this entry is ambiguous and imported as Legumes, that category is reasonable only for hummus, not baba ghanoush.

When made as hummus, it provides fiber, plant protein, folate, manganese, iron, and unsaturated fats; baba ghanoush typically provides fiber, antioxidants, and smaller amounts of vitamins and minerals from eggplant and tahini.

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Vegetables

Baby Arugula, Loosely Packed

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

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

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Produce

Baby Kale

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

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

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Produce

Baked Sweet Potatoe

Baked sweet potato is a starchy root vegetable with a naturally sweet flavor and soft texture when cooked. It is commonly eaten as a side dish and provides complex carbohydrates along with fiber and carotenoid antioxidants.

Baked sweet potato is especially rich in vitamin A precursors (beta-carotene), and also provides vitamin C, potassium, manganese, and dietary fiber.

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Produce

Baking Potato

A baking potato is a starchy tuber, commonly referring to larger potatoes such as russets that are typically baked, roasted, or mashed. It is a versatile vegetable that provides carbohydrate energy along with several essential nutrients.

Baking potatoes are rich in potassium and provide vitamin C, vitamin B6, carbohydrate, and some fiber, especially when eaten with the skin.

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Fruits

Bananas

Bananas are one of the most nutritional and healing fruits readily available today.

Vitamin C, Vitamin B6, Potassium, Copper, Manganese, Amino acids

Other

Bananas Into Rounds.

Bananas sliced into rounds are simply prepared banana pieces, commonly eaten fresh or added to cereals, yogurt, and desserts. They provide quick energy and are naturally sweet.

Bananas are notable for potassium, vitamin B6, vitamin C, manganese, and carbohydrates including natural sugars and some fiber.

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Produce

Bananas Thickly

Bananas are a sweet tropical fruit commonly eaten fresh or used in smoothies, baking, and snacks. They provide quick energy and are a familiar produce item.

Bananas are notable for potassium, vitamin B6, vitamin C, manganese, and carbohydrates, including some fiber.

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Condiments

Barbecue Sauce

Barbecue sauce is a condiment typically made from tomatoes, vinegar, sweeteners, and spices, with recipes varying widely by brand and style. It is usually used in small amounts as a flavoring rather than a major source of nutrition.

Barbecue sauce may provide small amounts of potassium and lycopene from tomato ingredients, but it is often higher in added sugars and sodium than most whole foods.

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Fruit

Bartlett Pear

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

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

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Herbs

Basil

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

Magnesium

Produce

Basil And/Or Italian Parsley

Basil and Italian parsley are aromatic culinary herbs commonly used fresh or dried to add flavor to savory dishes. They are low-calorie produce items that provide small amounts of vitamins, minerals, and plant antioxidants.

They provide vitamin K and also contribute vitamin A, vitamin C, folate, and small amounts of minerals such as iron and potassium.

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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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Legumes

Bean Sprout

Bean sprouts are young shoots of germinated beans, most commonly mung beans or soybeans, eaten raw or cooked in many cuisines. They are crisp, low in calories, and provide modest amounts of vitamins, minerals, and plant compounds.

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

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Produce

Bell Pepper Any Color

Bell peppers are sweet, crisp fruits commonly used as vegetables in meals, with green, red, yellow, and orange varieties differing slightly in flavor and nutrient levels. They are low in calories and widely used raw or cooked.

Bell peppers are especially high in vitamin C and also provide vitamin A carotenoids (especially red peppers), vitamin B6, folate, potassium, and fiber.

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Vegetables

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

Bell Peppers From The Jar

Bell peppers from the jar are preserved sweet peppers, typically packed in water, vinegar, oil, or brine. They retain some of the nutrients of fresh peppers but are often higher in sodium depending on the packing liquid.

Jarred bell peppers provide vitamin C and smaller amounts of vitamin A, vitamin B6, and antioxidant carotenoids, though levels can vary with processing.

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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 Or Ribbon-Cut Multicolor Spring Carrots

Multicolor spring carrots are young carrots harvested for their tender texture and sweet flavor; bias-sliced or ribbon-cut describes the preparation rather than a different food. They are a produce vegetable rich in carotenoids and fiber.

Carrots provide beta-carotene (vitamin A precursor), vitamin K1, potassium, fiber, and smaller amounts of vitamin C and vitamin B6.

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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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Produce

Bite-Size Strips Red Bell Pepper

Red bell pepper strips are sliced pieces of sweet red bell pepper, a non-starchy vegetable commonly eaten raw or cooked. They have a crisp texture and are especially rich in vitamin C.

Red bell peppers are especially high in vitamin C and also provide vitamin A (as carotenoids), vitamin B6, folate, potassium, and small amounts of fiber.

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Vegetables

Bitter Melon

Bitter melon is a tropical gourd with a distinctly bitter flavor that is commonly used in Asian, African, and Caribbean cuisines. It is eaten cooked or juiced and has been studied for its effects on blood sugar metabolism.

Bitter melon provides vitamin C, vitamin A precursors, folate, potassium, and small amounts of fiber and polyphenolic compounds.

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.

Legumes

Black Beans Or 1 15-Oz. Can Black Bean

Black beans are edible legumes with a dense, creamy texture and mild flavor. A 15-ounce can of black beans provides similar core nutrition to cooked black beans, though canned versions may be higher in sodium unless drained and rinsed.

Black beans are notable for fiber, protein, folate, iron, magnesium, potassium, and polyphenol antioxidants.

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Legumes

Black Beans Or One 15-Ounce Can

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

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

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Legumes

Black Beans Or Pinto Beans

Black beans and pinto beans are edible legumes commonly used as protein- and fiber-rich staple foods. They have a mild flavor and provide complex carbohydrates along with a broad range of micronutrients.

They are rich in fiber, plant protein, folate, iron, magnesium, potassium, and polyphenol antioxidants.

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Legumes

Black Lentil

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

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

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Legumes

Black Or Pinto Bean

Black or pinto beans are edible legumes commonly used as a protein- and fiber-rich staple in savory dishes. They provide complex carbohydrates and a range of vitamins, minerals, and plant compounds.

They are notable for fiber, plant protein, folate, iron, magnesium, potassium, and polyphenol antioxidants.

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Spices

Black Salt

Black salt is a mineral salt used as a seasoning, most commonly referring to kala namak, a volcanic rock salt with a distinctive sulfurous, egg-like aroma. It is used in small amounts to add savory flavor to foods.

Black salt is composed primarily of sodium chloride and may contain small amounts of sulfur compounds, iron, and other trace minerals.

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Spices

Black Salt Or Sea Salt

Black salt and sea salt are culinary salts used primarily for seasoning and preservation. Both are composed mostly of sodium chloride, though black salt may contain sulfur compounds and trace minerals that affect flavor and color.

These salts primarily provide sodium, with small amounts of trace minerals depending on source and processing.

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Legumes

Black-Eyed Pea

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

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

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Fruit

Blood Orange

Blood orange is a citrus fruit variety with deep red to crimson flesh and a sweet-tart flavor. It is commonly eaten fresh or used in juices, salads, and desserts.

Blood orange provides vitamin C, fiber, folate, potassium, and antioxidant compounds including anthocyanins and other flavonoids.

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Fruit

Blood Orange Juice

Blood orange juice is the juice extracted from blood oranges, a citrus fruit with a sweet-tart flavor and red to deep orange pigmentation from anthocyanin antioxidants. It is commonly consumed as a beverage and as a source of vitamin C.

Blood orange juice is especially rich in vitamin C and also provides folate, potassium, citrus flavonoids, and anthocyanin pigments.

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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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Produce

Boston Lettuce Or 8 To 10 Spinach Leave

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

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

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Condiments

Bragg Liquid Amino

Bragg Liquid Aminos is a savory seasoning sauce made primarily from soy protein and water, used as a soy sauce alternative. It provides flavor but is relatively high in sodium.

It contains small amounts of amino acids from soy protein and is notable mainly for its high sodium content.

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Grains

Bread Crumb

Bread crumbs are dried, ground pieces of bread used as a coating, binder, or topping in cooking. They are typically made from wheat bread and provide mainly refined carbohydrate unless made from whole-grain bread.

Bread crumbs primarily provide carbohydrates, with small amounts of protein, B vitamins, iron, and sodium that vary by product and whether they are enriched or seasoned.

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Vegetables

Broccoli

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

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

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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Legumes

Brown Lentil

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

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

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Other

Brown Mustard

Brown mustard refers to the seeds of brown mustard plants, commonly used whole, ground, or as a condiment ingredient. It has a pungent flavor and is used in pickling, spice blends, and prepared mustards.

Brown mustard seeds provide selenium, magnesium, manganese, and small amounts of omega-3 fatty acids, fiber, and plant compounds such as glucosinolates.

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Produce

Brown Onions

Brown onions are pungent bulb vegetables commonly used as a savory base in cooked dishes and sauces. They become milder and sweeter when cooked.

Brown onions provide vitamin C, vitamin B6, folate, potassium, and small amounts of fiber and antioxidant compounds such as quercetin.

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Other

Brown Or Dijon Mustard

Brown or Dijon mustard is a prepared condiment made primarily from mustard seeds, vinegar, water, and seasonings. It is typically used in small amounts to add sharp, tangy flavor to foods.

Mustard provides small amounts of selenium, magnesium, and mustard seed phytochemicals, but prepared mustard is usually consumed in portions too small to contribute major nutrients.

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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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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

Other

Buffalo Sauce

Buffalo sauce is a spicy condiment typically made from cayenne pepper hot sauce mixed with butter or oil, and often includes vinegar and salt. It is used mainly as a flavoring sauce rather than a significant source of nutrients.

Buffalo sauce generally provides small amounts of sodium and fat, with negligible protein, fiber, vitamins, or minerals unless formulation varies.

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Condiments

Buffalo-Style Hot Sauce

Buffalo-style hot sauce is a spicy condiment typically made from cayenne pepper sauce and vinegar, often with added salt and sometimes butter or oil. It is used to add heat and tangy flavor rather than significant nutrition.

It generally provides very small amounts of vitamin A from peppers and is typically high in sodium, with minimal calories, fat, protein, or fiber.

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Herbs

Bunches Of Cilantro Leave

Cilantro leaves are the fresh leafy parts of the coriander plant, commonly used as an herb to add a bright, citrusy flavor to foods. The imported category is clearly wrong; cilantro belongs in Herbs.

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

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Grains

Bunches Radishes With Green Tops

Radishes are crisp root vegetables in the Brassica family, and the green tops are also edible and nutritious. Both the roots and greens are commonly eaten raw or cooked in salads, sautés, and soups.

Radishes provide vitamin C, fiber, potassium, and small amounts of folate, while the green tops add vitamin K, vitamin A precursors, calcium, and additional antioxidants.

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Legumes

Butter Bean

Butter beans are large, creamy-colored mature lima beans commonly eaten cooked in soups, stews, and side dishes. They are a starchy legume valued for their fiber, plant protein, and mineral content.

Butter beans provide complex carbohydrates, fiber, plant protein, folate, iron, magnesium, potassium, and manganese.

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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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Produce

Butternut Squash

Butternut squash is a winter squash with sweet, orange flesh and a smooth texture when cooked. Peeled butternut squash is commonly roasted, steamed, pureed, or added to soups and stews.

Butternut squash is especially rich in beta-carotene (vitamin A precursor) and also provides vitamin C, potassium, magnesium, and dietary fiber.

Produce

Button Mushroom

Button mushroom is the common edible mushroom harvested at an immature stage, with a mild flavor and firm texture. It is widely used in cooked dishes and salads.

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

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Other

C Canned Artichoke Heart

Canned artichoke hearts are the edible inner portion of the artichoke flower bud preserved in water, brine, or marinade. They have a tender texture and mild, slightly earthy flavor.

Artichoke hearts provide dietary fiber, folate, vitamin C, vitamin K, magnesium, and potassium, though canned versions can be high in sodium depending on the packing liquid.

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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.

Other

C Vegetable Broth

Vegetable broth is a savory liquid made by simmering vegetables, herbs, and seasonings in water. It is commonly used as a base for soups, sauces, and grain dishes.

Vegetable broth typically provides small amounts of potassium and trace minerals, but nutrient levels vary widely by ingredients and preparation.

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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.

Produce

Cabbage Kimchi

Cabbage kimchi is a traditional fermented cabbage dish, typically made with salt, chili, garlic, ginger, and other seasonings. It is known for its tangy flavor and live cultures when unpasteurized.

It provides vitamin K, vitamin C, folate, fiber, and small amounts of beneficial lactic acid bacteria when unpasteurized.

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Produce

Cabbage With Carrot

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

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

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Vegetables

Cabbage, Finely Chopped

Finely chopped cabbage is a cruciferous vegetable with a mild, slightly peppery flavor that can be eaten raw or cooked. It is low in calories and commonly used in salads, slaws, stir-fries, and soups.

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

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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

Cacao Nib

Cacao nibs are small pieces of crushed cacao beans with an intense chocolate flavor and little to no added sugar. They are minimally processed and provide fiber, minerals, and plant compounds.

Cacao nibs provide dietary fiber, magnesium, iron, copper, manganese, and flavanol polyphenols.

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Other

Cacao Nibs, For Topping

Cacao nibs are small pieces of crushed cacao beans with an intense chocolate flavor and crunchy texture, often used as a topping. They are minimally processed and naturally contain cocoa solids, cocoa butter, fiber, and bitter polyphenols.

Cacao nibs provide fiber, magnesium, iron, copper, manganese, and flavanol polyphenols, along with some healthy fats and a small amount of protein.

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Spices

Cajun Seasoning

Cajun seasoning is a spice blend typically made from paprika, cayenne, garlic powder, onion powder, black pepper, and herbs, with many commercial versions also containing salt. It is used to add bold, spicy flavor to meats, seafood, vegetables, and grain dishes.

It provides small amounts of antioxidants and trace minerals from spices such as paprika, cayenne, garlic, onion, and black pepper, but nutritional impact is usually modest because serving sizes are small.

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Herbs

California Poppy

California Poppy is a medicinal herb and flower that is rich in vitamins A, C, and E as well as minerals such as calcium and magnesium.

Vitamin A, Vitamin C, Vitamin E, Calcium, Magnesium

Legumes

Can (15 Oz) Black Beans (Low Sodium, Drained And Rinsed)

Low-sodium canned black beans that have been drained and rinsed are a convenient legume with reduced sodium and a mild, earthy flavor. They are rich in fiber and plant protein and work well in soups, bowls, salads, and tacos.

Black beans provide dietary fiber, plant protein, folate, iron, magnesium, potassium, and polyphenol antioxidants, while draining and rinsing helps lower sodium further.

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Produce

Can Diced Green Chiles (Drained)

Canned diced green chiles are typically mild green chili peppers that are chopped and packed for convenience, then drained before use. They add pepper flavor with few calories, but canned varieties may contain added salt.

Diced green chiles provide vitamin C, small amounts of vitamin A-related carotenoids, and modest amounts of potassium and fiber.

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Produce

Can Diced Tomatoes With Their Juice

Canned diced tomatoes with their juice are processed tomatoes preserved in liquid, commonly used in sauces, soups, and stews. They retain many of the nutrients and phytochemicals found in tomatoes, though sodium can vary widely if salt is added.

Tomatoes provide lycopene, vitamin C, potassium, folate, and small amounts of vitamin A and fiber.

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Legumes

Can No-Salt-Added Chickpeas

No-salt-added canned chickpeas are cooked garbanzo beans preserved without added sodium. They are a convenient legume that provides plant protein, fiber, and complex carbohydrates.

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

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Grains

Canned Black Beans, Rinsed And Drained

Canned black beans that have been rinsed and drained are a convenient legume with a mild flavor and soft texture. Rinsing helps reduce some of the added sodium from canning liquid.

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

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Legumes

Canned Cannellini Beans

Canned cannellini beans are cooked white kidney beans that are soft, mild, and convenient to use in soups, salads, and stews. They are a nutrient-dense legume that provides plant protein, fiber, and several minerals.

Cannellini beans provide fiber, plant protein, folate, iron, magnesium, potassium, and manganese; canned varieties may also be high in sodium unless labeled low-sodium or rinsed.

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Produce

Canned Chipotle Chiles In Adobo Sauce

Canned chipotle chiles in adobo sauce are smoked, dried jalapeños packed in a tangy tomato-vinegar sauce. They are used primarily as a condiment or flavoring ingredient and are typically spicy, smoky, and relatively high in sodium compared with fresh produce.

They provide capsaicinoids, some vitamin C and vitamin A, and small amounts of potassium and iron, but canned versions are often notable for their sodium content.

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Spices

Canned Chipotle Pepper In Adobo Sauce

Canned chipotle peppers in adobo sauce are smoked, dried jalapeño peppers packed in a seasoned tomato-vinegar sauce. They are used mainly as a spicy, smoky condiment or flavoring ingredient.

They provide vitamin C, some vitamin A, carotenoids, and capsaicinoids, though canned products are often high in sodium.

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Produce

Canned Diced Tomatoe

Canned diced tomatoes are chopped tomatoes preserved in juice or puree, commonly used in soups, sauces, and stews. They provide many of the same nutrients as fresh tomatoes, though sodium can be high in salted varieties.

Canned diced tomatoes provide lycopene, vitamin C, potassium, folate, and small amounts of vitamin A and fiber.

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Produce

Canned Pumpkin

Canned pumpkin is cooked, pureed pumpkin sold shelf-stable, typically without added sugar or spices unless labeled as pie filling. It provides a convenient source of fiber and carotenoid-rich vegetable nutrients.

Canned pumpkin is especially rich in vitamin A precursors (beta-carotene) and also provides fiber, potassium, and smaller amounts of vitamin C and vitamin E.

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Spices

Canned Yellow Corn (15.2 Ounce Can, No-Salt-Added, Drained)

Canned yellow corn is a starchy vegetable made from sweet corn kernels preserved in a can; when drained and no-salt-added, it is a convenient source of carbohydrates and some fiber with relatively low sodium. It has a mild sweet flavor and can be used in salads, soups, casseroles, and side dishes.

Yellow corn provides carbohydrates, fiber, folate, thiamin, magnesium, potassium, and carotenoids such as lutein and zeaxanthin.

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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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Fruits

Cantaloupe

Cantaloupe is an amazing fruit that has over 19 vitamins and minerals that help to boost the immune system, detoxify the organs, and deeply hydrate and alkalinize the body.

Vitamin C, Vitamin A, Sodium, Beta-carotene

Other

Caper

Capers are the pickled unopened flower buds of the caper bush, used as a pungent, salty condiment in Mediterranean cuisine. They are typically eaten in small amounts for flavor rather than as a major food source.

Capers provide small amounts of vitamin K, copper, iron, and antioxidant flavonoids such as quercetin and rutin, but they are especially notable for high sodium when pickled.

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Produce

Carrot

Shredded carrot is carrot that has been finely grated or cut into thin strips, commonly used raw in salads, slaws, and garnishes or cooked in savory and sweet dishes. It has a mildly sweet flavor and crisp texture.

Shredded carrot provides beta-carotene (vitamin A precursor), fiber, vitamin K1, potassium, and smaller amounts of vitamin C and B6.

Beverages

Carrot Juice

Carrot juice is a beverage made from carrots and is naturally rich in carotenoid pigments. It has a mildly sweet flavor and provides concentrated nutrients from the vegetable with less fiber than whole carrots.

Carrot juice is especially high in beta-carotene (provitamin A) and also provides vitamin K, potassium, and smaller amounts of vitamin C and B vitamins.

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Produce

Carrot Or Celery

Carrot or celery refers to common produce vegetables often eaten raw or cooked. Because this entry is ambiguous, the details reflect general shared characteristics rather than one specific item.

These vegetables provide fiber, water, potassium, and vitamin C, with carrots notably higher in beta-carotene (vitamin A precursor).

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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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Condiments

Castelvetrano Olive

Castelvetrano olives are a mild, buttery green olive variety from Sicily, commonly eaten cured as a table olive. They are typically brined and have a softer texture and less bitterness than many other olives.

Castelvetrano olives provide monounsaturated fat, vitamin E, small amounts of iron and copper, and antioxidant polyphenols, but they are often relatively high in sodium due to brining.

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Spices

Cayenne Pepper

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

Vitamin C, Beta-carotene

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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Vegetables

Celery

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

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

Produce

Celery And Carrot Sticks And Snap Pea Pods For Dipping

A raw vegetable snack mix of celery sticks, carrot sticks, and snap pea pods commonly served for dipping. It is low in calories and provides fiber, water, and a range of vitamins and phytonutrients.

Provides vitamin A from carrots, vitamin K from celery, vitamin C and folate from snap peas, plus fiber and potassium.

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Spices

Celtic Sea Salt

Celtic sea salt is an unrefined sea salt harvested from evaporated seawater and valued primarily as a seasoning. It provides sodium and trace amounts of other minerals, but nutritionally it functions much like other salts.

It is composed mostly of sodium chloride and may contain small amounts of magnesium, calcium, and potassium.

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Dairy

Cheddar Cheese, Low-Fat, Shredded

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

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

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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.

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

Protein

Chicken Bouillon (Low Sodium)

Low-sodium chicken bouillon is a concentrated seasoning base made from chicken stock or flavorings, salt, and seasonings, used to add savory flavor to soups, grains, and sauces. It is typically used in small amounts and is not a major source of protein despite the import category.

It typically provides sodium as its main nutrient, with small amounts of protein and trace minerals depending on the brand.

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Protein

Chicken Breast

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

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

Protein

Chicken Broth

Chicken broth is a savory liquid made by simmering chicken, bones, meat, and often vegetables or seasonings in water. It is commonly used as a base for soups, sauces, and cooking grains.

Chicken broth provides water and varying amounts of sodium, small amounts of protein, and may contain collagen/gelatin, potassium, and trace minerals depending on preparation.

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Other

Chicken Or Beef Stock

Chicken or beef stock is a savory liquid made by simmering bones, meat, vegetables, and seasonings in water, then straining. It is commonly used as a base for soups, sauces, and braised dishes.

Stock typically provides water, sodium, small amounts of protein and amino acids, and variable amounts of minerals such as potassium, calcium, and phosphorus depending on preparation.

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Other

Chicken Stock

Chicken stock is a savory liquid made by simmering chicken bones, meat, vegetables, and seasonings in water. It is commonly used as a base for soups, sauces, and braised dishes.

Chicken stock typically provides water, sodium, small amounts of protein, and trace minerals such as potassium and phosphorus.

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Proteins

Chickpea

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

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

Legumes

Chickpeas Kidney Beans And Black Beans

Chickpeas, kidney beans, and black beans are legumes commonly eaten as a combined bean mix or used interchangeably in soups, salads, chilis, and side dishes. They are valued for their fiber, plant protein, and mineral content.

These beans provide complex carbohydrates, protein, dietary fiber, folate, iron, magnesium, potassium, and other polyphenols.

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Legumes

Chickpeas Liquid Drained And Reserved

The drained liquid from cooked or canned chickpeas, often called aquafaba, is a starchy, protein-containing byproduct commonly used as an egg substitute or thickening ingredient. It is related to chickpeas but is nutritionally much less dense than the beans themselves.

It contains small amounts of carbohydrate, some protein, and trace minerals such as potassium, with sodium often high in canned versions.

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Produce

Chile-Garlic Sauce Or Sriracha Sauce

Chile-garlic sauce, including sriracha-style sauce, is a spicy condiment typically made from chili peppers, garlic, vinegar, sugar, and salt. It is used in small amounts to add heat and flavor rather than as a major nutrient source.

It provides small amounts of vitamin C and capsaicinoids from chili peppers, but is most notable nutritionally for its often high sodium content.

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Spices

Chipotle Chile Powder Or Finely Chopped Chipotle Chile Pepper In Adobo Sauce

Chipotle chile powder or finely chopped chipotle peppers in adobo are smoked, dried jalapeños used as a spicy seasoning or ingredient. They add heat and smoky flavor, with adobo products also contributing sodium and sometimes added sugar.

Chipotle peppers provide capsaicin, vitamin C, provitamin A carotenoids, and small amounts of potassium and fiber; adobo sauce versions are often higher in sodium.

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Condiments

Chipotle Chiles In Adobo Sauce

Chipotle chiles in adobo sauce are smoked, dried jalapeo peppers packed in a tangy, seasoned tomato-vinegar sauce. They are commonly used as a spicy condiment or flavoring ingredient in Mexican and Tex-Mex cooking.

They provide capsaicin, vitamin C, small amounts of vitamin A and potassium, while packaged adobo sauce products may also be relatively high in sodium.

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Spices

Chipotle Peppers In Adobo Sauce, Minced

Chipotle peppers in adobo sauce are smoked, dried jalapeño peppers packed in a tangy, seasoned tomato-vinegar sauce. They are used as a spicy condiment or flavoring ingredient and are typically high in sodium when canned.

They provide vitamin C, some vitamin A, carotenoids, and capsaicinoids, though canned adobo products are often notable for their sodium content.

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Other

Chipotle Peppers In Adobo, Minced

Chipotle peppers in adobo are smoked, dried jalapeño peppers packed in a tangy, seasoned tomato-vinegar sauce. Minced versions are used as a concentrated flavoring ingredient and are typically spicy, smoky, and salty.

They provide vitamin C, some vitamin A, carotenoids, and capsaicinoids, but sodium can be high because of the adobo sauce.

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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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Herbs

Chives, Finely Chopped

Chives are a mild, onion-like herb typically used fresh as a garnish or flavoring. Finely chopped chives add a subtle savory taste with very few calories.

Chives provide vitamin K, small amounts of vitamin A and vitamin C, folate, and antioxidant plant compounds such as flavonoids.

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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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Spices

Chunky No-Salt-Added Peanut Butter

Chunky no-salt-added peanut butter is a spread made from ground peanuts with visible peanut pieces and no added sodium. It is energy-dense and provides plant-based protein, unsaturated fats, and some fiber.

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

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Herbs

Cilantro

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

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

Produce

Cilantro Leaves And Tender Stems

Cilantro leaves and tender stems are the fresh leafy parts of coriander, used as an herb to add a bright, citrusy flavor to savory dishes. They are low in calories and commonly eaten raw or added at the end of cooking.

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

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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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Spices

Cinnamon

Cinnamon is a highly prized spice that has been used since ancient times for its medicinal and healing properties.

Vitamin A, B-complex vitamins, Chromium, Iron, Zinc, Calcium, Antioxidants

Fruit

Clementine

Clementine is a small, sweet citrus fruit that is easy to peel and typically eaten fresh. It is a type of mandarin orange and is valued for its vitamin C content and hydration.

Clementines provide vitamin C, fiber, folate, potassium, and small amounts of carotenoids such as beta-cryptoxanthin.

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Condiments

Coarse Ground Mustard

Coarse ground mustard is a condiment made from cracked mustard seeds mixed with liquid such as vinegar, water, or wine. It has a pungent flavor and is typically used in small amounts as a seasoning or spread.

Coarse ground mustard provides small amounts of selenium, magnesium, and plant compounds from mustard seeds, though serving sizes are usually small.

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Spices

Coarse Sea Salt

Coarse sea salt is a minimally processed culinary salt used for seasoning, finishing, and some food preservation. It is composed primarily of sodium chloride, sometimes with trace minerals depending on the source.

Coarse sea salt provides sodium and chloride, with only negligible amounts of other minerals in typical serving sizes.

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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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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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Produce

Combination Of Chopped Red Peppers And Green Peppers

A mix of chopped red and green bell peppers, commonly used raw or cooked in salads, sautés, and mixed dishes. These sweet peppers are non-starchy vegetables with a crisp texture and mild flavor.

Red and green bell peppers provide vitamin C, vitamin A precursors such as beta-carotene, vitamin B6, folate, potassium, and small amounts of fiber.

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Condiments

Containers Low-Sodium Vegetable Broth

Low-sodium vegetable broth is a savory liquid made by simmering vegetables, herbs, and seasonings in water. It is commonly used as a cooking base for soups, grains, sauces, and braised dishes.

It typically provides water, small amounts of potassium and other trace minerals, and very few calories, protein, or fat.

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Produce

Cooked Beet

Cooked beet is the softened root of the beet plant, with a sweet, earthy flavor. It is commonly eaten roasted, boiled, or steamed as a vegetable side or salad ingredient.

Cooked beet provides folate, manganese, potassium, fiber, and betalain pigments, with modest amounts of vitamin C and iron.

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Grains

Cooked Black Bean

Cooked black beans are edible legumes with a soft texture and earthy flavor commonly used in soups, stews, salads, and rice dishes. They are a nutrient-dense plant food that provides fiber, protein, and complex carbohydrates.

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

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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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Dairy

Cream Cheese Topping

Cream cheese topping is a soft, creamy dairy-based spread or topping typically made from cream cheese and often sweetened or flavored. It is generally rich in fat and relatively low in protein compared with many other dairy foods.

It typically provides fat, saturated fat, small amounts of protein, calcium, vitamin A, and sodium, with nutrients varying by added sugar and flavorings.

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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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Produce

Cremini Mushroom

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

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

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Produce

Cremini Or White Mushrooms

Cremini and white mushrooms are edible cultivated mushrooms with a mild, savory flavor and low calorie density. They are commonly used as a vegetable in cooking, though botanically they are fungi.

They provide selenium, riboflavin, niacin, pantothenic acid, copper, potassium, and small amounts of fiber; UV-exposed mushrooms may also contain vitamin D.

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Produce

Crudités Carrot And Celery Stick

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

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

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Dairy

Crumbled Feta Cheese

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

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

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Dairy

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

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

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

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Spices

Crushed Tomatoes, No-Salt Added

No-salt-added crushed tomatoes are processed tomatoes packed without added sodium, commonly used as a base for sauces, soups, and stews. They provide many of the same nutrients as tomatoes in a convenient canned form.

They are notable for lycopene, vitamin C, potassium, and smaller amounts of vitamin A, folate, and fiber.

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Produce

Cubed Yellow Sweet Potato

Cubed yellow sweet potato is a starchy root vegetable with naturally sweet flavor and dense, moist flesh. It is commonly used roasted, steamed, mashed, or added to soups and bowls.

Yellow sweet potato provides carbohydrates, fiber, vitamin A precursors (beta-carotene), vitamin C, potassium, and vitamin B6.

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Vegetables

Cucumbers

Cucumbers are a highly alkalinizing and hydrating food that are rich in nutrients such as vitamins A, C, K, magnesium, silicon, and potassium.

Vitamin A, Vitamin C, Vitamin K, Magnesium, Silicon, Potassium, Antioxidants, Chlorophyll, Fiber

Spices

Cumin

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

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

Spices

Cumin Powder

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

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

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Produce

Curly Kale

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

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

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Other

Curry

Curry is a broad culinary term for seasoned dishes or spice blends, so its nutrition varies widely by recipe and ingredients. As an ingredient entry, it most often refers to curry powder or a mixed spice seasoning.

Curry seasoning may provide small amounts of manganese, iron, vitamin K, and plant compounds from spices such as turmeric, cumin, coriander, and chili.

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Produce

Cut Leaf Kale

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

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

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Fruits

Cutie (Mandarin Orange), Peeled And Segmented

Cuties are small, easy-peel mandarin oranges that are typically sweet, juicy, and seedless. Peeled and segmented, they are a convenient fresh citrus fruit snack.

Mandarin oranges provide vitamin C, fiber, folate, potassium, and small amounts of carotenoids such as beta-cryptoxanthin.

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Produce

Daikon Radishe

Daikon radish is a large, mild-flavored white root vegetable commonly eaten raw, pickled, or cooked in East Asian cuisines. It is low in calories and adds crisp texture and a slightly peppery taste to dishes.

Daikon radish provides vitamin C, folate, potassium, and small amounts of calcium, along with dietary fiber and water.

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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

Other

Dark Chocolate (70% Cocoa Or Higher), Melted Or Chopped

Dark chocolate with 70% cocoa or higher is a cocoa-rich chocolate product with less sugar than milk chocolate. It is commonly used melted or chopped in baking, desserts, and sauces.

Dark chocolate is notable for cocoa flavanols, fiber, iron, magnesium, copper, manganese, and some potassium.

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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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Spices

Dash Of Tajin Seasoning

Tajín seasoning is a chili-lime salt blend commonly used to add tangy, spicy flavor to fruits, vegetables, and snacks. A dash contributes flavor more than meaningful nutrition.

In a small dash, Tajín provides minimal calories and trace amounts of sodium, with negligible vitamins, minerals, protein, fat, or fiber.

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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

Condiments

Del’S Basic Barbecue Sauce

A prepared barbecue sauce used as a condiment, typically made from tomato paste, vinegar, sweeteners, salt, and spices. It is generally used in small amounts to add sweet, tangy, and smoky flavor to foods.

Barbecue sauce is typically a source of sodium and added sugars, with small amounts of potassium and trace carotenoids if tomato-based.

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Produce

Delicata Squash

Delicata squash is a winter squash with thin, edible skin and mildly sweet flesh. It is commonly roasted and used as a starchy vegetable side dish.

Delicata squash provides fiber, vitamin A precursors (beta-carotene), vitamin C, potassium, and small amounts of B vitamins and magnesium.

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Produce

Dice Zucchini

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

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

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Condiments

Dijon Mustard

Dijon mustard is a prepared condiment made primarily from mustard seeds, vinegar, water, and salt, often with white wine or verjuice. It is used in small amounts to add sharp, tangy flavor to dressings, sauces, and sandwiches.

Dijon mustard provides small amounts of selenium, magnesium, and phosphorus from mustard seeds, but serving sizes are typically small and sodium can be significant.

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Spices

Dijon Mustard Or 2 Teaspoons Mustard Powder

Dijon mustard and mustard powder are pungent condiments made from mustard seeds, often used in small amounts to add flavor. They provide flavor with minimal calories, though prepared Dijon may contain added sodium and vinegar.

Mustard products provide small amounts of selenium, magnesium, phosphorus, and plant compounds such as glucosinolates; prepared Dijon can also be relatively high in sodium.

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Condiments

Dijon Or Spicy Brown Mustard

Dijon and spicy brown mustard are pungent condiments made primarily from mustard seeds, vinegar, water, and seasonings. They are typically low in calories and used in small amounts to add flavor.

Mustard provides small amounts of selenium, magnesium, omega-3 fatty acids, and antioxidant compounds from mustard seeds, though serving sizes are usually small.

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Condiments

Dijon-Style Mustard

Dijon-style mustard is a condiment made primarily from mustard seeds, vinegar, water, salt, and seasonings. It is commonly used in dressings, sauces, marinades, and as a spread.

Dijon-style mustard provides small amounts of selenium, sodium, and trace amounts of omega-3 fatty acids and magnesium, though serving sizes are typically small.

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Herbs

Dill

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

Calcium, Magnesium, Iron, Antioxidants

Produce

Dill Or 1 Tablespoon Dried Dill

Dill is an aromatic herb used fresh or dried to flavor savory dishes, dressings, and pickled foods. One tablespoon of dried dill provides concentrated flavor with small amounts of vitamins, minerals, and plant antioxidants.

Dried dill contains vitamin K and smaller amounts of manganese, iron, calcium, and antioxidant plant compounds such as flavonoids.

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Produce

Dill Or ½ Cup Chopped Fresh Flat-Leaf Parsley

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

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

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Condiments

Dill Pickle

Dill pickle is a cucumber preserved in a brine of water, salt, vinegar, and dill, sometimes with garlic and spices. It is a low-calorie fermented or pickled food commonly used as a condiment or side.

Dill pickles provide sodium and small amounts of vitamin K, with minimal calories and carbohydrates; naturally fermented varieties may also contain beneficial bacteria.

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Condiments

Dill Pickle Juice

Dill pickle juice is the brine from pickled cucumbers, typically made with water, vinegar, salt, dill, and spices. It is a very high-sodium condiment liquid sometimes consumed in small amounts or used in marinades.

It provides sodium as its main nutrient and may contain small amounts of potassium, vinegar-derived acids, and trace minerals depending on the recipe.

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Condiments

Dill Pickle Relish

Dill pickle relish is a chopped pickle condiment typically made from cucumbers, vinegar, dill, and salt, often with added sweeteners or spices depending on the style. It is generally used in small amounts as a flavoring rather than a major nutrient source.

Dill pickle relish is usually low in calories and fat, with small amounts of vitamin K from cucumber and herbs, but it is most notable for its sodium content.

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Herbs

Dong Quai

Dong Quai has been used for thousands of years as a medicinal herb and is prized for its ability to benefit both the female and male reproductive system.

Vitamin B-12, Cobalt, Iron, Folate

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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Spices

Dried French Herbs

Dried French herbs usually refers to a blend of culinary herbs such as thyme, rosemary, savory, marjoram, oregano, or tarragon used to season foods. As a dried herb mix, it adds flavor with minimal calories and small amounts of phytonutrients.

Dried French herb blends can provide small amounts of vitamin K, manganese, iron, and antioxidant polyphenols, though typical serving sizes are small.

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Legumes

Dried Green Split Peas (Soaked Overnight) Or 15 Oz Can

Dried green split peas are hulled field peas that cook into a soft texture and are commonly used in soups and stews. They are a nutrient-dense legume providing plant protein, fiber, and complex carbohydrates.

Green split peas are notable for fiber, plant protein, folate, iron, potassium, magnesium, and B vitamins.

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Spices

Dried Italian Herb

Dried Italian herb is typically a seasoning blend of Mediterranean herbs such as oregano, basil, thyme, rosemary, and marjoram. It is used in small amounts to add flavor and aroma rather than as a major source of calories or nutrients.

Italian herb blends provide small amounts of vitamin K and trace minerals, along with polyphenols and essential oil compounds from the dried herbs.

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Other

Dried Kelp

Dried kelp is a sea vegetable made from edible brown algae and is commonly used in broths, soups, and seasoning. It is especially notable for its very high iodine content and broad mineral profile.

Dried kelp provides very high amounts of iodine along with vitamin K, folate, magnesium, calcium, iron, and small amounts of alginate-rich fiber.

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Produce

Dried Minced Garlic

Dried minced garlic is dehydrated garlic cut into small pieces and used as a concentrated seasoning ingredient. It provides garlic flavor and some of the sulfur-containing compounds found in fresh garlic, though amounts can vary with processing and storage.

Dried minced garlic contains small amounts of manganese, vitamin B6, vitamin C, selenium, and sulfur-containing compounds such as alliin-derived compounds.

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Produce

Dried Mushroom

Dried mushroom refers to edible mushrooms that have been dehydrated to extend shelf life and concentrate flavor. They are commonly rehydrated for cooking and provide many of the same nutrients as fresh mushrooms in a more concentrated form.

Dried mushrooms provide B vitamins, selenium, copper, potassium, and varying amounts of fiber and ergothioneine; some varieties also contain vitamin D if UV-exposed.

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Spices

Dried Parsley

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

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

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Legumes

Dried Small Red And/Or Pinto Bean

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

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

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Produce

Dried Tart Cherries, Minced

Dried tart cherries are the dried fruit of sour cherry varieties, with a tangy-sweet flavor and concentrated nutrients due to water removal. Minced dried tart cherries are commonly used in baking, snacks, cereals, and savory dishes.

They provide carbohydrates, fiber, potassium, copper, and small amounts of vitamin A and vitamin C, along with anthocyanins and other polyphenols.

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 Ramen Noodle

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

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

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Condiments

Dry White Wine

Dry white wine is an alcoholic beverage made by fermenting white or green grapes with little residual sugar. It is used both as a drink and as a cooking ingredient in sauces, braises, and marinades.

Dry white wine contains alcohol with small amounts of potassium and trace polyphenols, but it is not a significant source of essential nutrients.

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Condiments

Dry White Wine Or Low-Sodium Vegetable Broth

Dry white wine or low-sodium vegetable broth are savory cooking liquids commonly used to add moisture, acidity, and depth of flavor to sauces, soups, and braised dishes. White wine contributes alcohol and organic acids, while low-sodium vegetable broth is a lighter, nonalcoholic option.

Dry white wine provides small amounts of potassium and trace minerals but little overall nutrition, while low-sodium vegetable broth is typically very low in calories and may contain modest amounts of potassium depending on ingredients.

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Spices

Each Red, Yellow, And Orange Bell Pepper

Bell peppers are the sweet, non-pungent fruits of Capsicum annuum; red, yellow, and orange varieties are mature peppers with mild flavor and crisp texture. They are commonly eaten raw or cooked and are not considered a spice in typical food classification.

Bell peppers are especially rich in vitamin C and also provide vitamin A precursors such as beta-carotene and other carotenoids, plus vitamin B6, folate, potassium, and fiber.

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Proteins

Edamame

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

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

Legumes

Edamame, Shelled

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

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

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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.

Condiments

Enchilada Sauce

Enchilada sauce is a savory sauce typically made from chili peppers, tomatoes or tomato paste, broth, spices, and sometimes oil or flour. It is used to flavor enchiladas and other Mexican-style dishes.

Enchilada sauce may provide small amounts of vitamin A, vitamin C, potassium, and carotenoids, but commercial versions are often notable for sodium.

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Produce

English Cucumber

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

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

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Produce

Enoki Or Sliced Shiitake Mushroom

Enoki and shiitake are edible mushrooms commonly used in soups, stir-fries, and other savory dishes. They are low in calories and provide fiber, B vitamins, and antioxidant compounds.

These mushrooms provide dietary fiber, niacin, pantothenic acid, riboflavin, copper, selenium, and potassium.

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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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Spices

Everything-Seasoning Bagel

An everything-seasoning bagel is a yeast-leavened bread product typically made from refined wheat flour and topped with a savory mix such as sesame seeds, poppy seeds, garlic, onion, and salt. It is usually eaten as a carbohydrate-rich breakfast or snack food.

It is typically highest in carbohydrates and sodium, with moderate protein and small amounts of iron, B vitamins, and minerals from the seed topping.

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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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Spices

Fajita Seasoning

Fajita seasoning is a spice blend commonly made from chili powder, cumin, paprika, garlic powder, onion powder, oregano, salt, and sometimes sugar or anti-caking agents. Its nutrition and health effects vary by brand and recipe, with sodium often being the main concern.

It typically provides small amounts of antioxidants and trace minerals from spices, but packaged blends are often most notable for their sodium content.

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Dairy

Fat-Free Cream Cheese

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

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

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Other

Fat-Free Italian Or Balsamic Salad Dressing

Fat-free Italian or balsamic salad dressing is a prepared condiment typically made with vinegar, water, herbs, spices, and added sweeteners, starches, or gums in place of oil. It is used to flavor salads and vegetables but is usually low in calories and fat.

These dressings are typically low in fat and calories but may contain sodium, added sugars, small amounts of potassium, and trace antioxidants from vinegar, herbs, or spices.

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Grains

Fat-Free Pasta Sauce

Fat-free pasta sauce is typically a tomato-based prepared sauce made without added fat. It is commonly used as a savory topping or cooking ingredient for pasta and other dishes.

It typically provides lycopene, vitamin C, potassium, and small amounts of vitamin A and fiber, with nutrient levels varying by brand and ingredients.

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Other

Fat-Reduced Mayonnaise

Fat-reduced mayonnaise is a processed condiment made from oil, water, eggs, and acidulants, formulated to contain less fat than regular mayonnaise. It is commonly used as a spread or dressing ingredient.

It typically provides reduced total fat and calories compared with regular mayonnaise, with small amounts of vitamin E and vitamin K depending on the oil used, but it can be relatively high in sodium.

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Spices

Fava Beans Or No-Salt-Added Butter Bean

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

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

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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

Produce

Fennel Frond

Fennel fronds are the feathery green leaves of the fennel plant, used as a fresh herb with a mild anise-like flavor. They are edible and commonly added to salads, seafood dishes, soups, and garnishes.

Fennel fronds provide small amounts of vitamin C, vitamin A, potassium, calcium, and antioxidant plant compounds.

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Other

Fermented Vegetable Brine

Fermented vegetable brine is the salty, tangy liquid produced during the fermentation of vegetables such as cabbage, cucumbers, or mixed vegetables. It may contain organic acids and live microbes when unpasteurized, but its nutrition varies widely by recipe and processing.

It is typically low in calories and may contain sodium, small amounts of potassium, trace minerals, and organic acids such as lactic acid.

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Dairy

Feta Or Vegan Feta, Crumbled

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

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

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Fruits

Figs

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

Calcium, Iron, Copper, Potassium, Selenium, Zinc

Produce

Fingerling Potatoe

Fingerling potato is a small, narrow variety of potato with a firm, waxy texture and earthy flavor. It is a starchy vegetable commonly roasted, boiled, or pan-cooked.

Fingerling potatoes provide carbohydrates, potassium, vitamin C, vitamin B6, and small amounts of fiber, especially when eaten with the skin.

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Produce

Fire-Roasted Diced Tomatoe

Fire-roasted diced tomatoes are chopped tomatoes that have been charred or roasted to add a smoky flavor, then canned or packed for use in cooking. Despite the import label, this is more accurately categorized as a vegetable ingredient in culinary use.

Tomatoes provide lycopene, vitamin C, potassium, folate, and small amounts of vitamin A and fiber.

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Produce

Fire-Roasted Or Plain Diced Tomatoe

Diced tomatoes are chopped tomato pieces, sold fresh or canned, including fire-roasted varieties with a smoky flavor. They are commonly used as a vegetable ingredient in soups, sauces, stews, and side dishes.

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

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Protein

Fish Sauce

Fish sauce is a salty fermented condiment made from fish and salt, commonly used to add umami flavor to savory dishes. It is typically used in small amounts rather than eaten as a primary protein food.

Fish sauce is notable for very high sodium and small amounts of amino acids and trace minerals, with limited calories when used sparingly.

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Spices

Flaky Salt, For Finishing

Flaky finishing salt is a coarse, crisp form of sea salt or mined salt used primarily to add texture and a burst of salinity at the end of cooking. It is a seasoning rather than a significant source of calories or broad nutrition.

Flaky salt provides sodium and trace minerals in small, variable amounts depending on its source.

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Spices

Flaky Sea Salt, Pinch

Flaky sea salt is a coarse, crystalline finishing salt used to add salinity and texture to foods. It is primarily sodium chloride and is used in very small amounts such as a pinch.

Flaky sea salt provides sodium with only trace amounts of other minerals and negligible calories, protein, fat, or carbohydrates.

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Spices

Flat-Leaf Parsley Or Fresh Thyme Leave

Flat-leaf parsley and fresh thyme leaves are aromatic culinary herbs commonly used to add fresh, savory flavor to dishes. Although herbs are sometimes grouped with spices in imports, fresh leaves are generally classified as herbs.

They provide vitamin K, vitamin C, vitamin A precursors, and small amounts of folate, iron, and potassium, with thyme also contributing notable aromatic phytochemicals such as thymol.

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Produce

Flatleaf Parsley

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

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

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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

Seeds

Flaxseed Meal

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

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

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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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Condiments

Frank’S Hot Sauce Or Barbecue Sauce

A sauce category that includes hot sauces and barbecue sauces, typically used as condiments or flavoring ingredients. These products vary widely but are often made from peppers, vinegar, tomatoes, sweeteners, salt, and spices.

Depending on the type, these sauces may provide small amounts of sodium, sugars, capsaicinoids, and trace vitamins from peppers or tomatoes.

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Other

Freeze-Dried Strawberries, Roughly Chopped, Optional

Freeze-dried strawberries are strawberries with most of their water removed, creating a light, shelf-stable fruit ingredient with concentrated flavor. They retain much of the fruit’s fiber, vitamin C, and polyphenol content, though amounts vary by processing and added ingredients.

Freeze-dried strawberries provide vitamin C, fiber, manganese, and polyphenol antioxidants such as anthocyanins and ellagic acid.

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Legumes

French Green Lentils

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

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

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Vegetables

Fresh Baby Spinach

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

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

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Produce

Fresh Baby Spinach, Loosely Packed

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

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

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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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Spices

Fresh Basil Or Parsley, Chopped

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

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

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Herbs

Fresh Cilantro Leaves, For Garnish

Fresh cilantro leaves are the tender, aromatic leaves of the coriander plant, commonly used as a garnish or flavoring in savory dishes. They add a bright, citrusy, herbal note and contribute small amounts of nutrients.

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

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Herbs

Fresh Cilantro, Chopped, For Garnish

Fresh cilantro is the leafy herb from the coriander plant, commonly used as a garnish for its bright, citrusy flavor. It is low in calories and typically used in small amounts.

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

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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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Produce

Fresh Lemon Juice

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

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

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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Herbs

Fresh Parsley (Finely Chopped)

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

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

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Vegetables

Fresh Spinach, Finely Chopped

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

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

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Fruits

Fresh Strawberrie

Fresh strawberries are sweet, juicy berries commonly eaten raw or used in desserts, salads, and smoothies. They are naturally low in calories and rich in vitamin C and protective plant compounds.

Strawberries provide vitamin C, manganese, folate, fiber, potassium, and polyphenol antioxidants such as anthocyanins and ellagic acid.

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Legumes

Fresh Thin Green Bean

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

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

Produce

From Romaine Lettuce Heart

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

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

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Produce

Frozen Corn

Frozen corn is corn that has been harvested and quickly frozen to preserve sweetness and nutrients. It is a starchy vegetable commonly used as a side dish or ingredient in soups, salads, and mixed dishes.

Frozen corn provides carbohydrates, fiber, vitamin C, several B vitamins including folate and thiamin, and minerals such as magnesium and potassium, along with carotenoids like lutein and zeaxanthin.

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Fruit

Frozen Mango

Frozen mango is mango fruit that has been peeled, cut, and preserved by freezing, retaining much of the fresh fruit’s flavor and nutrient content. It is commonly used in smoothies, desserts, and fruit-based dishes.

Frozen mango provides vitamin C, vitamin A precursors such as beta-carotene, fiber, folate, and potassium.

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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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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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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 Apple

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

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

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Fruit

Gala Or Fuji Apple

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

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

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Legumes

Garbanzo Bean

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

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

Other

Garbanzo Or White Beans

Garbanzo beans (chickpeas) and white beans are edible legumes commonly used in soups, stews, salads, and spreads. They are nutrient-dense plant foods known for their fiber, protein, and mineral content.

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

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Spices

Garlic

Garlic is one of the world’s oldest medicines and is an incredibly potent spice that can ward off a variety of illnesses and diseases.

Vitamin C, Vitamin B-6, Selenium, Calcium, Copper, Iron

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

Garlic Salt

Garlic salt is a seasoning blend made primarily from salt and dried garlic, used to add savory flavor to foods. It is generally much higher in sodium than plain garlic powder.

Garlic salt provides sodium as its main nutrient, with only small amounts of garlic-derived compounds and negligible amounts of vitamins or minerals in typical serving sizes.

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Produce

Garlic Sauce

Garlic sauce is a condiment made primarily from garlic, often blended with oil and sometimes emulsified with egg, lemon juice, or other seasonings. It is not produce; it fits best as a prepared sauce in Other.

Nutritional content varies widely by recipe, but garlic sauce commonly provides organosulfur compounds from garlic and is often high in fat and calories from added oil, with sodium depending on preparation.

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Other

Garnish With Chopped Scallion

Scallion, also called green onion, is a mild allium vegetable used raw or cooked as a garnish and flavoring. Chopped scallion adds a fresh onion-like taste with very few calories.

Scallions provide vitamin K, vitamin C, small amounts of folate and potassium, and antioxidant compounds such as flavonoids and sulfur-containing allium compounds.

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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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Condiments

Gluten-Free Miso Paste

Gluten-free miso paste is a fermented seasoning typically made from soybeans and a gluten-free grain such as rice, using salt and koji culture. It has a savory umami flavor and is commonly used in soups, marinades, dressings, and sauces.

It provides protein in small amounts and contains sodium, manganese, copper, vitamin K, and various fermentation-derived bioactive compounds.

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Condiments

Gluten-Free Tamari

Gluten-free tamari is a Japanese-style soy sauce typically made primarily from fermented soybeans with little or no wheat, giving it a rich, savory umami flavor. It is commonly used as a seasoning, marinade, or dipping sauce.

Tamari is very high in sodium and provides small amounts of protein and trace minerals such as manganese, with minimal calories per serving.

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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

Produce

Granulated Garlic

Granulated garlic is dried garlic that has been coarsely ground and used as a seasoning. It provides concentrated garlic flavor with many of the same sulfur-containing compounds found in fresh garlic, though some may be reduced by processing.

Granulated garlic contains small amounts of manganese, vitamin B6, vitamin C, selenium, and sulfur-containing compounds such as alliin-derived compounds.

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Fruits

Grapes

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

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

Dairy

Grated Parmesan Cheese

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

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

Produce

Grated Rind And Juice Of 1 Lime

Lime juice and grated lime rind (zest) are citrus ingredients used to add acidity, aroma, and bright flavor to foods and drinks. They provide vitamin C and citrus phytochemicals, with the rind contributing concentrated aromatic compounds and some fiber if consumed.

Lime juice and rind provide vitamin C, small amounts of folate and potassium, and citrus flavonoids such as hesperidin and eriocitrin; the rind also contains essential oils like limonene.

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Legumes

Great Northern Bean

Great Northern beans are medium-sized white common beans with a mild flavor and creamy texture. They are a staple legume used in soups, stews, and side dishes.

They provide fiber, protein, folate, iron, magnesium, potassium, and manganese.

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Produce

Green And/Or Red Bell Pepper

Bell peppers are sweet, mild peppers commonly eaten raw or cooked; green peppers are less ripe and slightly more bitter than red peppers. They are a produce vegetable rich in vitamins and phytochemicals.

Bell peppers are especially high in vitamin C and also provide vitamin A carotenoids (especially red peppers), vitamin B6, folate, potassium, and fiber.

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Produce

Green And/Or Red Cabbage

Green and red cabbage are cruciferous vegetables with tightly layered leaves and a mild to peppery flavor, depending on variety. They are commonly eaten raw, cooked, or fermented.

Cabbage provides vitamin C, vitamin K, folate, fiber, and small amounts of vitamin B6, potassium, and antioxidant polyphenols; red cabbage also contains anthocyanins.

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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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Fruit

Green And/Or Red Seedless Grape

Seedless green and red grapes are sweet, juicy fruits commonly eaten fresh as a snack or added to salads and desserts. They provide water, natural carbohydrates, and a range of antioxidant plant compounds.

Grapes provide vitamin K, vitamin C, copper, potassium, and polyphenols such as flavonoids and resveratrol, along with natural sugars and water.

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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 Cabbage

Green cabbage is a cruciferous vegetable with tightly packed pale-green leaves and a mild, slightly peppery flavor that becomes sweeter when cooked. It is commonly eaten raw, steamed, sautéed, roasted, or fermented.

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

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Fruit

Green Grape

Green grapes are small, sweet-tart fruits commonly eaten fresh or used in salads, snacks, and juices. They provide hydration and a range of plant compounds along with natural sugars.

Green grapes provide vitamin K, vitamin C, copper, potassium, water, and polyphenol antioxidants such as flavonoids.

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Legumes

Green Jackfruit

Green jackfruit is the unripe form of jackfruit, a tropical fruit with a mild flavor and fibrous texture often used as a meat substitute in savory dishes. Although it was imported as a legume, it is botanically a fruit, so the original category is clearly wrong.

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

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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.

Produce

Green Onion White And Green Parts

Green onion, also called scallion or spring onion, is a mild allium vegetable used raw or cooked. Both the white bulb and green tops are edible and add onion flavor with fewer calories.

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

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Produce

Green Onions White And Light Green Parts

The white and light green parts of green onions, also called scallions, are mild allium vegetables commonly used raw or cooked for flavor and texture. They provide a lighter onion taste than bulb onions.

Green onions provide vitamin K, vitamin C, small amounts of folate and vitamin A precursors, plus beneficial sulfur-containing phytochemicals.

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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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Produce

Green Or Yellow Pepper

Green and yellow peppers are sweet bell peppers harvested at different stages of ripeness. They are commonly eaten raw or cooked and are low in calories with a high water content.

Bell peppers are especially high in vitamin C and also provide vitamin A carotenoids, vitamin B6, folate, and potassium.

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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

Fruits

Green Plantains, Peeled & Cut Into 1-Inch Chunk

Green plantains are starchy, unripe bananas commonly cooked before eating. They are used as a carbohydrate-rich staple in savory dishes and become softer and sweeter as they ripen.

Green plantains provide complex carbohydrates, fiber, potassium, vitamin B6, vitamin C, and small amounts of magnesium.

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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 Tomatoe

Green tomatoes are unripe tomatoes with a firm texture and tart flavor, commonly used cooked or pickled. Botanically they are the same fruit as red tomatoes but harvested before ripening.

Green tomatoes provide vitamin C, vitamin K, potassium, small amounts of folate, and fiber, along with carotenoid and polyphenol antioxidants.

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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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Other

Ground Chia

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

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

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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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Other

Guacamole

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

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

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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 Or Coarsely Chopped Mixed Fresh Mushrooms

Mixed fresh mushrooms are edible fungi commonly used in savory dishes and may include varieties such as cremini, shiitake, oyster, or white mushrooms. They are low in calories and provide a range of micronutrients and bioactive compounds.

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

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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

Halved Red And/Or Yellow Grape Tomatoes

Halved red and/or yellow grape tomatoes are small, sweet-tart tomatoes commonly eaten raw or lightly cooked. They are a low-calorie produce item that provides water, vitamins, and antioxidant carotenoids.

Grape tomatoes provide vitamin C, vitamin A precursors such as beta-carotene, lycopene, potassium, and small amounts of folate and fiber.

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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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Vegetables

Head Of Cauliflower, Cut Into Floret

Cauliflower florets are the edible flower buds of cauliflower, a mild-flavored cruciferous vegetable commonly eaten raw or cooked. They are low in calories and versatile in a wide range of savory dishes.

Cauliflower provides vitamin C, vitamin K, folate, fiber, and smaller amounts of potassium and B vitamins.

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Vegetables

Head Of Red Cabbage, Finely Shredded

Red cabbage is a cruciferous vegetable with a crisp texture and mildly peppery flavor, commonly eaten raw or cooked. Finely shredded red cabbage is often used in slaws, salads, stir-fries, and braised dishes.

Red cabbage provides vitamin C, vitamin K, fiber, folate, and anthocyanin and other polyphenol antioxidants.

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Spices

Healthy Pinch Each Sea Salt And Black Pepper

A seasoning blend of sea salt and black pepper used to enhance flavor in savory dishes. It provides taste more than substantial nutrition, with black pepper contributing small amounts of bioactive compounds.

Sea salt primarily provides sodium, while black pepper contributes small amounts of manganese, vitamin K, and antioxidant compounds such as piperine.

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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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Other

Hearts Of Palm

Hearts of palm are the tender inner core of certain palm trees, commonly eaten as a crisp, mild-flavored vegetable in salads and cooked dishes. They are low in calories and provide fiber and several minerals.

Hearts of palm provide fiber, potassium, manganese, vitamin B6, and small amounts of vitamin C, folate, iron, and zinc.

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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.

Teas

Hibiscus Tea

Hibiscus Tea is made from deep red calyxes of the hibiscus flower that is rich in anthocyanins, fruit acids, vitamins, minerals, amino acids, and bioflavonoids.

Anthocyanins, Amino acids, Antioxidants

Other

Hoisin Sauce

Hoisin sauce is a thick, sweet-savory condiment commonly used in Chinese and other Asian cuisines. It is typically made from soybeans, sugar, vinegar, salt, starch, and seasonings such as garlic and spices.

Hoisin sauce is mainly a source of carbohydrates and sodium, with small amounts of iron and trace minerals depending on the brand and ingredients.

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Other

Homemade Seasoning Mix (Refer To Tula’S Recipe.)

A homemade seasoning mix is a blended ingredient mixture used to add flavor to foods, but its nutrition profile depends entirely on the specific recipe. It may contain herbs, spices, salt, sugar, or other flavoring ingredients.

Nutritional content varies widely by recipe and may range from negligible calories to meaningful sodium or small amounts of vitamins and antioxidants from herbs and spices.

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Other

Homemade Stock

Homemade stock is a savory liquid made by simmering bones, meat, vegetables, and aromatics in water to extract flavor and some nutrients. Its nutrition varies widely depending on ingredients, cooking time, and how much salt is added.

Depending on preparation, homemade stock may provide sodium, potassium, small amounts of protein, gelatin or collagen compounds, and trace minerals.

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Other

Hominy (From A Can), Drained And Rinsed

Hominy is nixtamalized corn that has been cooked and canned; drained and rinsed hominy is a soft, mildly chewy ingredient often used in soups, stews, and side dishes. Rinsing reduces some of the added sodium from canning liquid.

Hominy provides carbohydrates, fiber, magnesium, phosphorus, and small amounts of B vitamins such as niacin and folate.

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Condiments

Hot Sauce

Hot sauce is a spicy condiment typically made from chili peppers, vinegar, and salt, with ingredients and sodium levels varying widely by brand and style. It is used primarily for flavor and is usually consumed in small amounts.

Hot sauce may provide small amounts of vitamin C and carotenoids from chili peppers, but it is often notable nutritionally for its sodium content rather than substantial micronutrients due to small serving sizes.

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Other

Hot Water Or Stock

Hot water or stock is a simple liquid base used for hydration, cooking, or as a light beverage. Stock may provide small amounts of minerals and protein depending on how it is prepared.

Hot water provides hydration without calories, while stock may contain sodium and small amounts of minerals, gelatin, and protein depending on ingredients and preparation.

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Proteins

Hummu

Hummus is a savory spread or dip typically made from chickpeas, tahini, olive oil, lemon juice, and garlic. A 1/2-cup serving provides plant-based protein, fiber, and unsaturated fats.

Hummus is a good source of fiber, plant protein, folate, manganese, copper, iron, and healthy fats, with varying sodium depending on preparation.

Legumes

Hummus Or Other Desired Spread

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

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

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Spices

Hungarian Or Spanish Paprika

Paprika is a ground spice made from dried sweet or hot red peppers, commonly used in Hungarian and Spanish cuisines. It adds color and pepper flavor with little calories when used in typical amounts.

Paprika contains carotenoids including beta-carotene and capsanthin, and provides small amounts of vitamin E, vitamin B6, and iron.

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Produce

Iceberg Or Bibb Lettuce Leave

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

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

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Spices

Italian Herb Blend (Oregano, Basil, Thyme)

Italian herb blend is a seasoning mix commonly made from dried oregano, basil, and thyme. It adds savory flavor and aroma with minimal calories when used in typical culinary amounts.

This blend provides small amounts of vitamin K and trace minerals such as manganese, along with polyphenols and volatile oils from the dried herbs.

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Spices

Italian Herb Seasoning

Italian herb seasoning is a dried herb blend commonly made from basil, oregano, rosemary, thyme, and marjoram, sometimes with garlic or sage. It is used to add savory flavor with minimal calories.

It provides small amounts of vitamin K and trace antioxidants from dried herbs, but typical serving sizes contribute only modest nutrients.

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Spices

Italian Herbs

Italian herbs is a seasoning blend that typically includes dried Mediterranean herbs such as oregano, basil, thyme, rosemary, and marjoram. It is used to add aroma and savory flavor to sauces, vegetables, meats, and dressings.

Italian herb blends provide small amounts of vitamin K and trace minerals, along with plant compounds such as polyphenols and essential oils, though they are usually consumed in small quantities.

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Produce

Italian Parsley

Italian parsley is a flat-leaf culinary herb with a fresh, slightly peppery flavor commonly used in Mediterranean and many other cuisines. It is typically eaten raw or cooked in small to moderate amounts as a garnish, seasoning, or salad ingredient.

Italian parsley provides vitamin K, vitamin C, vitamin A precursors such as carotenoids, folate, and small amounts of iron and potassium.

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Spices

Italian Seasoning

Italian seasoning is a dried herb blend typically made from basil, oregano, thyme, rosemary, marjoram, and similar Mediterranean herbs. It is used to add flavor with minimal calories and sodium unless salt is added separately.

It provides small amounts of vitamin K and trace minerals such as manganese and iron, though serving sizes are usually very small.

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Spices

Italian Spices

Italian spices typically refers to a dried seasoning blend of Mediterranean herbs and spices such as oregano, basil, thyme, rosemary, and marjoram. It is used to add savory flavor and aroma to sauces, meats, vegetables, and dressings.

Italian spice blends provide small amounts of vitamin K and trace minerals, along with polyphenols and other antioxidant phytochemicals from dried herbs.

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Other

Jackfruit

Jackfruit is a large tropical fruit with sweet yellow flesh when ripe and a neutral, meat-like texture when unripe. It is eaten fresh or cooked in savory and sweet dishes.

Jackfruit provides carbohydrate, fiber, vitamin C, potassium, and smaller amounts of vitamin A, magnesium, and B vitamins.

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Spices

Jamaican Jerk Seasoning

Jamaican jerk seasoning is a spice blend commonly made with allspice, thyme, chili peppers, black pepper, cinnamon, nutmeg, garlic, and other seasonings. It is used to add a spicy, aromatic flavor to meats, seafood, vegetables, and marinades.

It typically provides small amounts of manganese, iron, calcium, potassium, and phytochemicals from spices and herbs, though serving sizes are usually small.

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Produce

Japanese Cucumbers

Japanese cucumbers are slender, thin-skinned cucumbers with a crisp texture and mild, slightly sweet flavor. They are commonly eaten raw in salads, pickles, and side dishes.

Japanese cucumbers provide water, small amounts of vitamin K, vitamin C, potassium, and fiber, especially when eaten with the peel.

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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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Produce

Jarred Roasted Red Bell Peppers

Jarred roasted red bell peppers are sweet peppers that have been roasted and preserved in a jar, often packed in water, brine, or oil. They provide many of the same nutrients as fresh red peppers, though sodium can be higher depending on the packing liquid.

They are especially rich in vitamin C and vitamin A precursors such as beta-carotene, and also provide vitamin B6, vitamin E, and potassium.

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Produce

Jarred Roasted Red Pepper

Jarred roasted red pepper is red bell pepper that has been roasted and preserved, often in water, brine, or oil. It offers many of the same nutrients as fresh red pepper, though sodium can be higher in packaged versions.

Roasted red peppers are especially notable for vitamin C, vitamin A precursors such as beta-carotene, and smaller amounts of vitamin B6, folate, and potassium.

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Spices

Jerk Seasoning Blend

Jerk seasoning blend is a Caribbean spice mixture commonly made from allspice, thyme, chili peppers, black pepper, cinnamon, garlic, ginger, and salt. It is used to season meats, seafood, vegetables, and marinades, with nutrition varying by recipe.

It typically provides small amounts of manganese, iron, vitamin K, and phytonutrients from spices and herbs, but is often notable for sodium when salt is included.

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Other

Juice From The Pickled Beetroot Jar

The liquid from a jar of pickled beetroot is a vinegar- or brine-based pickling liquid that may contain beet pigments, small amounts of beet nutrients, salt, sugar, and vinegar. It is used more as a condiment or flavoring than as a significant source of nutrition.

It may contain small amounts of betalains and naturally occurring beet nitrates, but nutrition varies widely and sodium is often high due to the pickling brine.

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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 Leave

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

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

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Produce

Kale Or 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 Chard

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

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

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Produce

Kale Or Spinach

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

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

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Produce

Kale Or Swiss Chard Leaves Thick Stems Removed

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

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

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Produce

Kale Thick Stems Removed Leaves Chopped Fine

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

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

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Vegetables

Kale, Chopped (Curly Or Tuscan, Stems Removed)

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

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

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Grains

Kasha

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

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

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Condiments

Ketchup

Ketchup is a tomato-based condiment typically made from tomatoes, vinegar, sweeteners, salt, and spices. It is commonly used in small amounts to add sweetness, acidity, and savory flavor to foods.

Ketchup provides small amounts of lycopene, vitamin A, vitamin C, and potassium, but it is often relatively high in sodium and added sugars compared with whole tomatoes.

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Fermented Foods

Kimchi

Kimchi is a traditional Korean fermented vegetable dish, most commonly made from napa cabbage and radish with seasonings such as chili, garlic, ginger, and salt. It is tangy, spicy, and typically eaten as a condiment or side dish.

Kimchi provides vitamin K, vitamin C, folate, fiber, and small amounts of probiotics and antioxidant compounds, though sodium is often high.

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Fruits

Kiwi

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

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

Fruit

Kiwifruit

Kiwifruit is a small edible fruit with green or golden flesh and a sweet-tart flavor. It is commonly eaten fresh and is known for its high vitamin C content.

Kiwifruit provides vitamin C, fiber, vitamin K, folate, potassium, and smaller amounts of vitamin E and carotenoids.

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Produce

Kohlrabi

Kohlrabi is a bulbous cruciferous vegetable with a mild, slightly sweet flavor similar to broccoli stems or cabbage. It can be eaten raw or cooked and is commonly used in slaws, salads, and roasted vegetable dishes.

Kohlrabi provides vitamin C, fiber, potassium, and smaller amounts of vitamin B6, folate, and manganese.

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Spices

Kosher Salt

Kosher salt is a coarse-grained culinary salt used primarily for seasoning, brining, and koshering meat. It is composed mainly of sodium chloride and is typically less processed than standard table salt, often without iodine or anti-caking agents.

Kosher salt provides sodium and chloride, essential electrolytes, but contributes no meaningful calories, protein, fat, vitamins, or fiber.

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Other

Large Baguettes, Toasted

Toasted large baguettes are slices or portions of a crusty wheat bread that have been browned for a firmer texture and drier crumb. They are primarily a source of refined carbohydrates unless made from whole grain flour.

They mainly provide carbohydrates, with small amounts of protein, B vitamins such as thiamin and niacin, iron, and sodium depending on preparation.

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Vegetables

Large Potatoes, Peeled And Cut Into 1 Cm Cube

Large potatoes, peeled and cut into 1 cm cubes, are a starchy vegetable ingredient commonly used in roasting, boiling, soups, and stews. Peeling removes most of the skin while retaining the potato's carbohydrate-rich flesh.

Potatoes provide mainly complex carbohydrates along with potassium, vitamin C, vitamin B6, and smaller amounts of fiber, magnesium, and manganese.

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Vegetables

Large Red Bell Pepper, Thinly Sliced

Large red bell pepper is the mature, sweet form of bell pepper, commonly eaten raw or cooked. Thinly sliced red bell pepper is crisp, mildly sweet, and widely used in salads, stir-fries, and sandwiches.

Red bell peppers are especially high in vitamin C and also provide vitamin A carotenoids, vitamin B6, folate, potassium, and fiber.

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Vegetables

Large Sweet Potato, Cooked And Halved

Cooked sweet potato is a starchy root vegetable with a naturally sweet flavor and soft texture. It is commonly eaten as a side dish and provides complex carbohydrates along with several vitamins and minerals.

Sweet potato is especially rich in vitamin A precursors (beta-carotene), and also provides vitamin C, potassium, manganese, and dietary fiber.

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Vegetables

Large, Ripe Tomato (Cored, Seeded, And Finely Chopped, About 1/2 Cup)

A ripe tomato is a juicy, commonly used culinary vegetable that is botanically a fruit. This entry refers to cored, seeded, finely chopped tomato, about 1/2 cup.

Tomatoes provide vitamin C, potassium, folate, vitamin K, and carotenoids such as lycopene.

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Grains

Lavash Wraps Or Large Wheat Tortilla

Lavash wraps and large wheat tortillas are flatbreads typically made from wheat flour, water, and salt, sometimes with oil, yeast, or preservatives. They are commonly used as a grain-based carrier for sandwiches, wraps, and meals.

They primarily provide carbohydrates, with modest amounts of protein, small amounts of B vitamins and iron, and more fiber if made from whole wheat.

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Produce

Layer Cucumber Slices On Top.

Cucumber is a mild, crisp vegetable commonly eaten raw in salads, sandwiches, and snacks. It has a very high water content and a light, refreshing taste.

Cucumber provides water, vitamin K, small amounts of vitamin C and potassium, and antioxidant compounds such as cucurbitacins and flavonoids.

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Produce

Leaf Lettuce

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

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

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Produce

Lebanese Cucumber

Lebanese cucumber is a small, thin-skinned cucumber with a mild flavor and high water content, commonly eaten raw in salads and snacks. It is a non-starchy produce item low in calories.

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

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Other

Legume

Legume is a broad category of foods that includes beans, lentils, peas, chickpeas, and peanuts. These foods are commonly valued for their protein, fiber, and micronutrient content.

Legumes are notable for protein, dietary fiber, folate, iron, magnesium, potassium, and complex carbohydrates.

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Produce

Lemon, Juiced And Zested

Lemon juice and zest come from the fruit and peel of lemon, adding bright acidity and citrus flavor to foods and drinks. They are commonly used in cooking, baking, dressings, marinades, and beverages.

Lemon juice and zest provide vitamin C, small amounts of folate and potassium, and citrus phytochemicals such as flavonoids and limonene, with zest containing concentrated aromatic oils.

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Produce

Lettuce

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

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

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Produce

Lettuce Leaves Or Other Salad Green

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

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

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Produce

Lettuce Mix

Lettuce mix is a blend of leafy salad greens such as romaine, green leaf, red leaf, butter lettuce, or baby greens. It is low in calories and commonly eaten raw in salads and sandwiches.

Lettuce mix typically provides vitamin K, vitamin A, folate, small amounts of vitamin C, and potassium, with darker greens generally offering more nutrients.

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Produce

Lettuce Or Kale

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

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

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Legumes

Light Silken-Style Tofu

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

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

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Other

Light Soy Sauce

Light soy sauce is a thin, salty fermented seasoning made primarily from soybeans, wheat, water, and salt. It is used to add umami and savory flavor rather than as a major source of nutrition.

Light soy sauce is notable mainly for its very high sodium content, with small amounts of protein and trace minerals depending on the brand.

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Seeds

Light Tahini (Sesame Seed Paste)

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

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

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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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Produce

Lightly Packed Fresh Parsley

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

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

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Legumes

Lima Bean

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

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

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Fruit

Lime Wedges For Garnish

Lime wedges are pieces of fresh lime typically served as a garnish to add tart citrus flavor and aroma to foods and drinks. They are a source of vitamin C and small amounts of beneficial plant compounds.

Lime provides vitamin C, small amounts of folate and potassium, and citrus flavonoids such as hesperidin and eriocitrin.

Condiments

Liquid Amino

Liquid aminos are a savory seasoning sauce made from soybeans or coconut sap and used as a soy sauce alternative. They provide free-form amino acids but are primarily used as a condiment rather than a significant protein source.

Liquid aminos are notable for sodium and small amounts of amino acids, with minimal calories, fat, and carbohydrates per serving.

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Condiments

Liquid Smoke

Liquid smoke is a concentrated flavoring made by capturing and condensing smoke from burning wood, then filtering it for culinary use. It is used in small amounts to add smoky flavor to foods and is commonly treated as a condiment or seasoning ingredient.

Liquid smoke provides negligible calories and minimal amounts of nutrients because it is typically used sparingly.

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Produce

Loosely Packed Cup Fresh Cilantro Leaves And Stem

Fresh cilantro leaves and tender stems are a fragrant culinary herb commonly used raw or lightly cooked in many cuisines. It has a bright, citrusy flavor and is typically used as a garnish or seasoning rather than a major calorie source.

Cilantro is especially notable for vitamin K and also provides smaller amounts of vitamin A, vitamin C, folate, and potassium.

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Produce

Loosely Packed Fresh Basil Leave

Fresh basil leaves are a culinary herb with a sweet, aromatic flavor commonly used in salads, sauces, and cooked dishes. Despite being imported as produce, basil is more accurately categorized as an herb.

Fresh basil provides vitamin K, vitamin A, small amounts of vitamin C, manganese, and protective plant compounds such as eugenol and other polyphenols.

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Other

Lotus Seed

Lotus seed is the edible seed of the lotus plant, commonly eaten dried, puffed, or cooked in Asian cuisines and traditional desserts. It has a mild flavor and provides starch, plant protein, and minerals.

Lotus seeds provide carbohydrates, moderate protein, fiber, and notable amounts of magnesium, phosphorus, potassium, manganese, and some B vitamins.

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Protein

Low Sodium Chicken Broth

Low sodium chicken broth is a savory liquid made by simmering chicken, bones, vegetables, and seasonings, with reduced salt compared with regular broth. It is commonly used as a cooking base or consumed on its own.

It provides water and modest amounts of protein, and may contain small amounts of collagen/gelatin-derived amino acids and minerals such as potassium, with less sodium than standard chicken broth.

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Dairy

Low-Fat Cream Cheese, Room Temperature

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

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

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Dairy

Low-Fat Milk

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

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

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Other

Low-Sodium Adobo Seasoning

Low-sodium adobo seasoning is a blended spice seasoning typically made from garlic, onion, oregano, black pepper, turmeric, and salt in reduced-sodium amounts. It is used to add savory flavor to meats, beans, vegetables, and rice dishes.

It is usually low in calories and may provide small amounts of minerals and phytochemicals from spices such as garlic, oregano, black pepper, and turmeric, while containing less sodium than regular adobo seasoning.

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Sweeteners

Low-Sugar Barbecue Sauce

Low-sugar barbecue sauce is a condiment typically made from tomatoes, vinegar, spices, and sweeteners with less sugar than standard barbecue sauce. Its nutrition varies widely by brand and recipe, especially for sodium and sweetener type.

Usually provides small amounts of carbohydrates and sodium, with limited micronutrients unless made with tomato paste, which can contribute small amounts of potassium and lycopene.

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Condiments

Low-Sugar Ketchup

A reduced-sugar condiment typically made from tomatoes, vinegar, seasonings, and less added sugar than regular ketchup. It is still generally a processed sauce and may vary widely in sodium and sweetener content by brand.

Low-sugar ketchup typically provides small amounts of lycopene, vitamin C, and potassium from tomatoes, but it is usually not a significant source of nutrients per serving.

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Other

Makhana

Makhana, also called fox nuts or popped lotus seeds, is an edible seed from the lotus plant commonly eaten roasted as a snack or used in South Asian dishes. It is a mildly flavored, low-moisture food that provides carbohydrates with some protein and minerals.

Makhana provides carbohydrates, modest protein, and minerals such as magnesium, phosphorus, potassium, and calcium.

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Seeds

Makhana (Lotus Seeds)

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

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

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Fruits

Mamey

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

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

Fruits

Mandarin Orange

Mandarin orange is a small, easy-to-peel citrus fruit with sweet, juicy segments. It is commonly eaten fresh and used in salads, desserts, and snacks.

Mandarin oranges provide vitamin C, fiber, folate, and smaller amounts of potassium and vitamin A carotenoids.

Other

Mandarin Orange Juice (Reserved From Oranges)

Mandarin orange juice is the juice extracted from mandarins, a sweet citrus fruit. It is commonly consumed as a beverage and provides natural sugars along with vitamin C and other citrus phytonutrients.

It is especially rich in vitamin C and also provides folate, potassium, and small amounts of carotenoids and flavonoids.

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Fruits

Mango Into Strips Or Cubes.

Mango is a tropical fruit with sweet, juicy orange flesh, commonly cut into strips or cubes for fresh eating or use in salads, smoothies, and desserts.

Mango provides vitamin C, beta-carotene, folate, potassium, and dietary fiber.

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Condiments

Mango Salsa And/Or Choice Of Hot Sauce

Mango salsa and hot sauce are condiments typically made from fruit or peppers with ingredients such as onions, vinegar, salt, and spices. Their nutrition varies by recipe, but they are generally used in small amounts to add flavor, acidity, and heat.

Mango salsa may provide vitamin C, some vitamin A, and small amounts of fiber, while hot sauce can provide capsaicinoids and usually very small amounts of vitamins depending on the peppers used.

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Condiments

Mango Salsa Recipe Or Store Bought Mango Salsa

Mango salsa is a condiment made primarily from mango with ingredients such as onion, peppers, tomato, cilantro, and lime juice. Its nutrition varies by recipe or brand, especially for sodium and added sugar in store-bought versions.

Mango salsa typically provides vitamin C, some vitamin A, potassium, and small amounts of fiber, with sodium content depending on preparation.

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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.

Other

Marinade

A marinade is a seasoned liquid mixture used to flavor foods before cooking, commonly made with oil, acids, herbs, spices, salt, and sometimes sugar. Its nutrition varies widely by ingredients and is not a single whole food.

Nutritional content depends entirely on the recipe, but marinades often contain small amounts of fats, sodium, acids, and trace nutrients from herbs, spices, or aromatics.

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Spices

Marjoram

Marjoram is an aromatic culinary herb in the mint family, used fresh or dried to season savory dishes. It provides flavor with small amounts of vitamins, minerals, and plant antioxidants.

Marjoram contains small amounts of vitamin K, vitamin A, folate, iron, calcium, and manganese, along with antioxidant plant compounds.

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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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Produce

Matchstick-Cut Red Or Yellow Bell Pepper

Matchstick-cut red or yellow bell pepper is a pre-cut form of sweet bell pepper with a crisp texture and mild, fruity flavor. It is commonly eaten raw or lightly cooked in salads, stir-fries, and snack trays.

Red and yellow bell peppers are especially rich in vitamin C and provide vitamin A carotenoids, vitamin B6, folate, potassium, and small amounts of fiber.

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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 Banana, Frozen

Frozen medium banana is a naturally sweet fruit commonly used in smoothies, baking, and frozen desserts. It provides carbohydrates for energy along with fiber and potassium.

Banana provides potassium, vitamin B6, vitamin C, manganese, and small amounts of magnesium and fiber.

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Produce

Medium Fresh Tomatoes, Diced (To Replace 14 Oz Canned)

Fresh diced tomatoes are juicy, mildly acidic fruits commonly used in sauces, soups, salads, and cooked dishes. They provide flavor, color, and moisture with relatively few calories.

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

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Fruits

Medium Red Apple

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

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

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Fruits

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

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

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

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Vegetables

Medium Red Onions, Thinly Sliced

Red onions are pungent bulb vegetables commonly eaten raw or cooked, with thinly sliced red onions often used in salads, sandwiches, and garnishes. They provide flavor along with small amounts of fiber, vitamins, and antioxidant compounds.

Red onions provide vitamin C, folate, potassium, fiber, and flavonoid antioxidants such as quercetin and anthocyanins.

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Vegetables

Medium Shallots, Diced

Medium shallots are small bulb vegetables in the allium family, related to onions and garlic, with a mild, slightly sweet flavor. Diced shallots are commonly used as a savory aromatic in cooking.

Shallots provide vitamin C, folate, vitamin B6, potassium, manganese, and small amounts of fiber and antioxidant polyphenols.

Produce

Medium Zucchinis, Halved Lengthwise And Scooped

Zucchini is a mild, tender summer squash commonly used in savory dishes. Halved and scooped zucchini is often prepared for stuffing and baking.

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

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Produce

Medium Zucchinis, Thinly Sliced

Medium zucchinis are a mild, tender summer squash often used raw or cooked in savory dishes. Thinly sliced zucchini is low in calories and adds moisture, texture, and bulk to meals.

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

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Produce

Medium-Sized Bananas

Bananas are a sweet, starchy tropical fruit commonly eaten fresh as a snack or added to smoothies, cereals, and baked goods. Medium-sized bananas provide quick energy along with fiber and potassium.

Bananas are notable for potassium, vitamin B6, vitamin C, manganese, and fiber, with natural carbohydrates as their main macronutrient.

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Fruits

Medjool Dates, Pits Removed

Medjool dates are large, soft, naturally sweet dried fruits from the date palm, commonly eaten as a snack or used as a natural sweetener. Pits removed means the inedible seed has been taken out for convenience.

Medjool dates provide carbohydrates, dietary fiber, potassium, magnesium, copper, and small amounts of B vitamins and polyphenols.

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Produce

Medjool Or Deglet Noor Dates

Medjool and Deglet Noor dates are sweet edible fruits from the date palm, commonly eaten fresh or dried. They are naturally high in carbohydrates and provide fiber along with several minerals.

Dates are rich in natural sugars and provide dietary fiber, potassium, magnesium, copper, and small amounts of B vitamins and polyphenol antioxidants.

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Spices

Mild Creole Spice Mix

Mild Creole spice mix is a blended seasoning typically made from spices and herbs such as paprika, garlic, onion, black pepper, oregano, thyme, and sometimes cayenne. It is used to add savory, aromatic flavor to foods and is generally consumed in small amounts.

It typically provides small amounts of antioxidants and trace minerals from spices, with negligible calories per serving unless salt is a major ingredient.

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Produce

Mild Green Chiles

Mild green chiles are immature green chili peppers with a fresh, slightly pungent flavor and relatively low heat compared with hotter chile varieties. They are commonly used fresh, roasted, or canned in savory dishes.

Mild green chiles provide vitamin C, small amounts of vitamin A, vitamin B6, potassium, and fiber.

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Condiments

Mild Miso

Mild miso is a fermented soybean paste, often made with rice or barley, used to add savory umami flavor to soups, sauces, and marinades. It is a traditional condiment and source of fermented food compounds.

Mild miso provides protein, sodium, small amounts of B vitamins, manganese, copper, and other trace minerals.

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Produce

Mini Bell Pepper

Mini bell peppers are small, sweet varieties of bell pepper commonly eaten raw or cooked. They are a colorful produce vegetable with a crisp texture and mild flavor.

Mini bell peppers are especially rich in vitamin C and also provide vitamin A carotenoids, vitamin B6, folate, fiber, and potassium.

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Condiments

Miso Paste

Miso paste is a traditional Japanese fermented soybean paste, often made with rice or barley and salt. It is used to add a savory umami flavor to soups, marinades, dressings, and sauces.

Miso provides protein and small amounts of B vitamins, manganese, copper, zinc, and sodium.

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Dairy

Mix Oats, Almond Butter, Honey, Vanilla, And Cinnamon In A Bowl.

A simple oat-based mixture made with oats, almond butter, honey, vanilla, and cinnamon, commonly used as a no-bake snack or breakfast base. It provides a mix of carbohydrates, unsaturated fats, and some protein.

This mixture typically provides beta-glucan fiber from oats, vitamin E and magnesium from almond butter, and small amounts of manganese and polyphenols from cinnamon.

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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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Seeds

Mix Seeds, Herbs, Salt, And Pepper.

A mixed seasoning blend of seeds, herbs, salt, and pepper used to add flavor and texture to foods. Its nutrition varies widely by recipe, but it is typically used in small amounts.

Depending on the seed and herb mix, it may provide small amounts of unsaturated fats, fiber, vitamin E, magnesium, and trace minerals, while salt contributes sodium.

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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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Other

Mixed Dried Herb

A mixed dried herb blend is a seasoning made from assorted culinary herbs such as oregano, thyme, basil, parsley, or marjoram. It is used primarily for flavor and contributes small amounts of plant compounds rather than substantial calories or macronutrients.

Mixed dried herbs can provide small amounts of vitamin K and trace minerals, along with polyphenols and other antioxidant phytochemicals, though serving sizes are usually small.

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Produce

Mixed Fruit

Mixed fruit is a combination of fruits, often served fresh or packed together, providing a variety of flavors and textures. Its nutrition varies by the fruits included but is generally rich in water, natural carbohydrates, vitamins, and protective plant compounds.

Mixed fruit commonly provides vitamin C, potassium, folate, fiber, and a range of phytonutrients, though amounts depend on the specific fruits included.

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Other

Mixed Green

Mixed greens are a blend of leafy salad vegetables, often including lettuces, spinach, arugula, chard, or similar tender greens. They are generally low in calories and provide vitamins, minerals, and plant compounds.

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

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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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Produce

Mixed Raw Vegetables

A mix of uncooked vegetables, often including leafy greens, carrots, cucumbers, peppers, celery, or similar produce. It is generally low in calories and rich in fiber, water, vitamins, minerals, and plant antioxidants.

Mixed raw vegetables commonly provide vitamin C, vitamin A precursors, folate, potassium, vitamin K, and a range of phytonutrients with relatively few calories.

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Other

Mixed Salad Green

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

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

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Other

Mixed Vegetable

A mixed vegetable product typically contains a combination of vegetables such as carrots, peas, corn, green beans, or similar items. Its nutrition varies by blend and preparation, but it generally contributes fiber, vitamins, minerals, and plant compounds.

Mixed vegetables commonly provide dietary fiber, vitamin A, vitamin C, folate, potassium, and a range of phytonutrients, with amounts depending on the specific vegetables included.

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Legumes

Mung Bean Sprout

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

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

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Condiments

Mustard

Mustard typically refers to the pungent condiment made from ground mustard seeds, often mixed with vinegar, water, and seasonings. It is used in small amounts to add flavor rather than as a major source of calories.

Prepared mustard provides small amounts of selenium and trace minerals, though nutrient content varies widely by recipe and brand.

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Produce

Napa Cabbage

Napa cabbage is a mild, tender Chinese cabbage commonly eaten raw in salads and slaws or cooked in stir-fries, soups, and kimchi. It is a low-calorie cruciferous vegetable with a high water content.

Napa cabbage provides vitamin C, vitamin K, folate, small amounts of vitamin A, and fiber.

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Produce

Napa Cabbage Or Red Cabbage

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

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

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Legumes

Navy Bean

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

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

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Produce

Nectarines

Nectarines are smooth-skinned stone fruits closely related to peaches, with sweet-tart flesh that can be eaten fresh or cooked. They are commonly used in snacks, salads, desserts, and preserves.

Nectarines provide vitamin C, potassium, small amounts of vitamin A, and dietary fiber, along with antioxidant polyphenols and carotenoids.

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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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Grains

Noodles And Topping

A generic noodles-and-topping dish is typically made from refined grain noodles with added savory toppings or sauce. As a broad mixed food label, its nutrition can vary widely depending on the specific noodles, toppings, and preparation method.

Usually provides carbohydrates as the main nutrient, with variable amounts of protein, sodium, fat, and small amounts of B vitamins depending on ingredients and fortification.

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Other

Nori Sheet

Nori sheet is a dried edible seaweed commonly used to wrap sushi and add savory flavor to rice and noodle dishes. It is a concentrated source of minerals and small amounts of protein and fiber.

Nori provides iodine, vitamin K, folate, small amounts of protein and fiber, and trace minerals such as iron and manganese.

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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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Spices

Of Corn Kernels, Unsweetened, No Salt Added, Drained And Rinsed

Unsweetened corn kernels that have been canned or packaged, then drained and rinsed to reduce excess liquid and sodium. They are a starchy vegetable commonly used as a side dish or ingredient in salads, soups, and mixed dishes.

Corn kernels provide carbohydrates, fiber, folate, thiamin, vitamin C, potassium, and carotenoid antioxidants such as lutein and zeaxanthin.

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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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Spices

Of Salt And Pepper To Taste

A generic instruction rather than a single food ingredient, usually referring to added table salt and black pepper for seasoning. It is best treated as a seasoning blend or unspecified spice addition.

Nutritional content is not specific because the exact amounts and components are unspecified; salt provides sodium, while black pepper contributes trace manganese and small amounts of plant compounds such as piperine.

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.

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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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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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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 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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Produce

Onion, Roughly Chopped

Onion is a pungent bulb vegetable commonly used raw or cooked to add flavor, aroma, and texture to savory dishes. Roughly chopped onion retains the same nutritional profile as whole onion aside from minor changes from cutting and storage.

Onions provide vitamin C, folate, potassium, small amounts of vitamin B6, and phytochemicals such as quercetin and organosulfur compounds.

Vegetables

Onions

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

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

Produce

Onions Thickly

Onions are bulb vegetables commonly used raw or cooked to add pungent, sweet, and savory flavor to many dishes. They are a produce item and are recognized as a vegetable.

Onions provide vitamin C, folate, potassium, small amounts of vitamin B6, and phytonutrients such as quercetin and other sulfur-containing compounds.

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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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Condiments

Optional Toppings Shredded Lettuce And/Or Pico De Gallo

A simple fresh topping combination of shredded lettuce and/or pico de gallo, commonly used as a condiment-like garnish. It adds moisture, crunch, and light vegetable content with minimal calories.

Shredded lettuce provides small amounts of fiber, folate, and vitamin K, while pico de gallo contributes vitamin C, potassium, and antioxidants such as lycopene from tomatoes.

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Fruit

Orange Or Purple Sweet Potatoe

Sweet potato is a starchy root vegetable with sweet flesh that may be orange or purple depending on the variety. It is commonly baked, roasted, mashed, or steamed and is nutritionally distinct from true potatoes.

Sweet potatoes provide carbohydrate and fiber, and are especially rich in vitamin A precursors (in orange varieties), vitamin C, potassium, and antioxidant pigments including anthocyanins in purple varieties.

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Produce

Orange Segments Or Sliced Kumquats

Orange segments or sliced kumquats are citrus fruits commonly eaten fresh. They are juicy, tart-sweet, and provide vitamin C and other protective plant compounds.

They provide vitamin C, fiber, folate, potassium, and citrus flavonoids such as hesperidin and naringenin.

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Fruit

Orange Sweet Potato

Orange sweet potato is a starchy root vegetable with naturally sweet orange flesh. It is commonly baked, roasted, mashed, or added to soups and stews.

Orange sweet potatoes are rich in beta-carotene (vitamin A precursor) and also provide vitamin C, potassium, vitamin B6, and fiber.

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Fruits

Orange, Peeled And Segmented

Peeled and segmented orange is a sweet-tart citrus fruit commonly eaten fresh as a snack or used in salads and desserts. It is juicy and naturally rich in vitamin C and water.

Oranges provide vitamin C, folate, potassium, and fiber, along with citrus flavonoids such as hesperidin.

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Fruits

Oranges

Oranges have been called a “perfect food” and contain an amazing array of healing vitamins, minerals, antioxidants, and phyto-nutrients.

Vitamin C, Vitamin A, B-complex vitamins, Calcium, Magnesium, Iron, Potassium, Antioxidants, Folate, Beta-carotene

Herbs

Oregano

Oregano is an ancient medicinal and culinary herb that contains some of the highest antioxidant properties in the plant kingdom.

Vitamin A, Vitamin C, Vitamin K, B-complex vitamins, Potassium, Calcium, Iron, Magnesium, Antioxidants

Herbs

Oregano Leaf

Oregano leaf is a strongly aromatic culinary herb used fresh or dried in Mediterranean and Latin cuisines. It is typically used in small amounts as a seasoning rather than eaten as a bulk food.

Oregano provides vitamin K and smaller amounts of manganese, iron, calcium, and antioxidant polyphenols such as rosmarinic acid and thymol-related compounds.

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Spices

Oz. Can No-Salt-Added Tomato Sauce

No-salt-added tomato sauce is a cooked tomato product made from tomatoes without added sodium, commonly used as a base ingredient in sauces, soups, and stews. It provides tomato nutrients in a concentrated, low-sodium form.

It is notably rich in lycopene and provides vitamin C, potassium, vitamin A, and small amounts of folate and fiber.

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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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Grains

Panko Bread Crumb

Panko bread crumbs are coarse, flaky bread crumbs typically made from wheat bread and used as a crunchy coating or topping. They are a refined grain ingredient rather than a whole grain food.

Panko bread crumbs mainly provide carbohydrates, with small amounts of protein, sodium, and B vitamins depending on fortification and seasoning.

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Spices

Paprika

Paprika is a ground spice made from dried sweet or mildly hot peppers, commonly used to add color and flavor to savory dishes. It can range from sweet to smoked or hot depending on the pepper variety and processing.

Paprika contains carotenoids such as beta-carotene and capsanthin, and provides small amounts of vitamin E, vitamin B6, and iron.

Herbs

Parsley

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

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

Produce

Parsley Flake

Parsley flake is dried parsley leaf used as a culinary herb for flavor and garnish. It provides concentrated herb flavor with small amounts of vitamins and plant compounds.

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

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Produce

Parsley Leave

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

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

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Produce

Parsley Or Cilantro

Parsley and cilantro are leafy culinary herbs commonly used fresh to add bright flavor to savory dishes. They are low-calorie produce items that contribute vitamins, minerals, and plant antioxidants in small serving sizes.

They provide vitamin K, vitamin C, vitamin A precursors, folate, and small amounts of potassium and other antioxidants.

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Vegetables

Parsnips

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

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

Other

Pasta Salad

Pasta salad is a mixed dish typically made with cooked pasta and ingredients such as vegetables, herbs, cheese, meat, or dressing. Its nutrition varies widely depending on the pasta type, dressing, and added ingredients.

Pasta salad commonly provides carbohydrates, with varying amounts of fiber, protein, sodium, and fats depending on whether it includes whole-grain pasta, vegetables, cheese, meat, and oil- or mayo-based dressing.

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Produce

Pattypan Squash

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

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

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Fruits

Peach

Peach is a sweet, juicy stone fruit commonly eaten fresh, cooked, or preserved. It provides water, fiber, and a range of vitamins and antioxidant compounds.

Peaches provide vitamin C, provitamin A carotenoids, potassium, and small amounts of vitamin E and fiber.

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Fruits

Peache

A likely misspelling of peach, a sweet stone fruit with juicy flesh and edible skin. Peaches are commonly eaten fresh, cooked, or added to desserts and salads.

Peaches provide vitamin C, provitamin A carotenoids, potassium, and small amounts of fiber and polyphenol antioxidants.

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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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Fruits

Pears

Pears, once called the “gift of the gods”, are a juicy, sweet, and easily digested fruit that are rich in vitamins and alkaline minerals such as vitamins A, C, E, folic acid, niacin, copper, and boron.

Vitamin A, Vitamin C, Vitamin E, Copper, Calcium, Iodine, Folate, Anthocyanins, Fiber

Produce

Peas And Carrot

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

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

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Nuts

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

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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Grains

Pepita

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

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

Spices

Pepper

Pepper usually refers to black pepper, the dried berry of Piper nigrum used as a common culinary spice. It adds pungency and aroma to savory dishes and is used in whole, cracked, or ground form.

Black pepper contains small amounts of manganese, vitamin K, iron, and fiber, along with the bioactive compound piperine.

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Condiments

Pepper Sauce

Pepper sauce is a spicy condiment typically made from hot peppers, vinegar, salt, and sometimes additional seasonings. It is used in small amounts to add heat and flavor to foods.

Pepper sauce is usually low in calories and provides small amounts of vitamin C and capsaicin-related compounds, but it can be high in sodium depending on the brand.

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Produce

Pepperoncini

Pepperoncini are mild chili peppers commonly eaten fresh or pickled, with a tangy flavor and low calorie content. They are botanically peppers and nutritionally fit the vegetable category.

Pepperoncini provide vitamin C, small amounts of vitamin A and potassium, and beneficial plant compounds such as carotenoids and capsaicinoids.

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Produce

Pepperoncini Salad Pepper

Pepperoncini salad pepper is a mild chili pepper commonly eaten fresh, pickled, or added to salads and sandwiches. It is a low-calorie produce item with a tangy flavor and modest heat.

Pepperoncini provides vitamin C and small amounts of vitamin A, potassium, and fiber.

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Produce

Persian Cucumber

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

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

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Produce

Petite Diced Tomatoe

Petite diced tomatoes are small-cut pieces of ripe tomato, typically used fresh or canned in sauces, soups, and mixed dishes. They are a low-calorie vegetable ingredient with a high water content and bright, acidic flavor.

Tomatoes provide vitamin C, potassium, folate, vitamin K, and carotenoid antioxidants such as lycopene and beta-carotene.

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Other

Pickle

Pickle usually refers to cucumbers preserved in brine or vinegar, often with salt and spices. It is a tangy fermented or acidified condiment rather than a major staple food.

Pickles are typically high in sodium and provide small amounts of vitamin K, with minimal calories and carbohydrates.

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Other

Pickled Beetroot From A Jar, Drained

Pickled beetroot from a jar, drained, is beetroot preserved in a vinegar-based brine and typically served cold as a side or salad ingredient. It retains some of beetroot’s nutrients but is often higher in sodium than plain cooked beetroot.

It provides folate, manganese, potassium, fiber, and antioxidant pigments called betalains, though sodium can be significant in pickled varieties.

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Produce

Pickled Carrot

Pickled carrot is carrot preserved in a vinegar or brine solution, often with salt and spices. It retains some of the nutrients of carrots but its sodium content is usually much higher than fresh carrots.

Pickled carrots provide vitamin A precursors (beta-carotene) and smaller amounts of vitamin K, potassium, and fiber, but are often high in sodium.

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Produce

Pickled Radish

Pickled radish is radish preserved in a brine or vinegar solution, often used as a tangy, crunchy condiment or side dish. It is typically low in calories, but its nutrition profile varies depending on whether it is fermented and how much salt or sugar is added.

Pickled radish provides small amounts of vitamin C, folate, potassium, and phytochemicals such as glucosinolates, though it is often high in sodium.

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Other

Pimiento

Pimiento is a sweet red pepper, usually a variety of cherry pepper or red pepper used fresh, roasted, or as a seasoning. It is mild in flavor and commonly used in spreads, stuffed olives, and prepared dishes.

Pimiento provides vitamin C, vitamin A precursors such as beta-carotene, small amounts of vitamin B6 and folate, and potassium.

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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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Produce

Pineapple

Chopped pineapple is the cut fruit of the pineapple plant, commonly eaten fresh or used in sweet and savory dishes. It has a juicy texture and a distinctly sweet-tart flavor.

Pineapple provides vitamin C, manganese, fiber, and smaller amounts of B vitamins and copper.

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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Fruits

Pitted Dark Sweet Cherries

Pitted dark sweet cherries are sweet stone fruits with deep red to purple flesh and skins. They are commonly eaten fresh or frozen and provide natural sugars along with fiber and polyphenol antioxidants.

Dark sweet cherries provide vitamin C, potassium, fiber, and polyphenols including anthocyanins.

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Fruits

Pitted Fresh Or Frozen Dark Sweet Cherries

Dark sweet cherries are a stone fruit with juicy flesh and a naturally sweet flavor, available fresh or frozen with similar core nutrition. They are commonly eaten as a snack, in desserts, or added to smoothies and salads.

Dark sweet cherries provide vitamin C, potassium, fiber, and polyphenol antioxidants including anthocyanins.

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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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Produce

Pitted Whole Dates Snipped

Pitted whole dates are dried fruits from the date palm, often snipped for easier use in baking, snacking, or topping dishes. They are naturally sweet and energy-dense.

Dates provide carbohydrates, dietary fiber, potassium, magnesium, and small amounts of copper, vitamin B6, and polyphenol antioxidants.

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Other

Pizza Dough

Pizza dough is a basic dough typically made from wheat flour, water, yeast, salt, and sometimes oil or sugar, used as the crust for pizza. It is primarily a refined carbohydrate food unless made with whole grain flour.

Pizza dough mainly provides carbohydrates, with small amounts of protein, B vitamins, iron, and sodium depending on the recipe and flour used.

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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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Nuts

Plain Almond Milk

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

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

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Dairy

Plain Cream Cheese Or Vegan Cream Cheese

Plain cream cheese is a soft, mild spread traditionally made from milk and cream; vegan cream cheese is a plant-based alternative typically made from nuts, soy, coconut, or oils. Nutritional content varies substantially between dairy and vegan versions, but both are generally used as rich spreads or ingredients rather than major protein sources.

Dairy cream cheese provides fat, small amounts of protein, vitamin A, and some calcium, while vegan versions may provide mostly fat and can be fortified with calcium or vitamin B12 depending on the brand.

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Dairy

Plain Low-Fat Yogurt

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

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

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Fruit

Plantain

Plantain is a starchy tropical fruit related to the banana, commonly eaten cooked when green or ripe. It is used as both a savory staple and a sweet ingredient depending on ripeness.

Plantains provide carbohydrate, fiber, potassium, vitamin B6, vitamin C, and small amounts of magnesium and provitamin A carotenoids, especially when ripe.

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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.

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Produce

Poblano Chile

Poblano chile is a mild to moderately spicy green pepper commonly used in Mexican cuisine. It is a non-starchy vegetable often eaten fresh, roasted, or stuffed.

Poblano chiles provide vitamin C, vitamin A precursors, vitamin B6, folate, potassium, and small amounts of fiber.

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Produce

Poblano Chile Pepper

Poblano chile pepper is a mild to moderately spicy green pepper commonly used in Mexican cuisine. It is a low-calorie vegetable that provides vitamins, fiber, and antioxidant compounds.

Poblano peppers provide vitamin C, vitamin A carotenoids, vitamin B6, folate, potassium, and small amounts of fiber.

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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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Condiments

Ponzu Sauce

Ponzu sauce is a Japanese citrus-based condiment typically made from soy sauce, citrus juice, vinegar, and seasonings such as bonito or seaweed. It is used to add salty, tangy, umami flavor to dishes and marinades.

Ponzu sauce is typically low in calories and provides small amounts of sodium, with limited amounts of vitamin C or trace minerals depending on the citrus and soy ingredients used.

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Produce

Portobello Mushroom

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

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

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Produce

Portobello Mushroom Cap

Portobello mushroom caps are the mature caps of Agaricus bisporus, valued for their meaty texture and savory flavor. They are commonly grilled, roasted, stuffed, or sliced into cooked dishes.

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

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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

Produce

Potatoes Washed And Unpeeled; Any Variety

Washed, unpeeled potatoes are starchy tubers that provide carbohydrate for energy, with the skin contributing additional fiber and micronutrients. They can be prepared in many ways and are a common staple vegetable.

Potatoes provide carbohydrate, potassium, vitamin C, vitamin B6, and smaller amounts of magnesium, iron, and dietary fiber when eaten with the skin.

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Other

Potatoes, Peeled And Finely Chopped

Peeled, finely chopped potatoes are starchy tubers commonly used as a versatile base ingredient in savory dishes. Peeling removes much of the skin fiber, but the flesh still provides carbohydrate and some key micronutrients.

Potatoes provide mainly complex carbohydrates along with potassium, vitamin C, vitamin B6, and small amounts of magnesium and fiber.

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Produce

Precooked Beet

Precooked beet is beetroot that has been cooked for convenience while retaining much of its natural sweetness and earthy flavor. It is commonly eaten chilled, reheated, or added to salads and side dishes.

Precooked beet provides folate, manganese, potassium, fiber, and betalain pigments, along with naturally occurring nitrates.

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Dairy

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

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

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

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Condiments

Prepared Horseradish

Prepared horseradish is a pungent condiment made from grated horseradish root, often preserved with vinegar and salt. It is used in small amounts to add sharp heat and flavor to foods.

Horseradish root provides small amounts of vitamin C, potassium, calcium, and glucosinolate compounds, though prepared versions are typically consumed in very small portions and may be high in sodium.

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Condiments

Prepared Mustard

Prepared mustard is a condiment made primarily from ground mustard seeds blended with liquid such as water, vinegar, or wine, often with salt and spices. It is typically used in small amounts to add sharp, tangy flavor to foods.

Prepared mustard provides small amounts of selenium and magnesium from mustard seed, but is typically consumed in portions too small to contribute significant nutrients; sodium content can be notable depending on the product.

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Produce

Pumpkin Or Butternut Squash

Pumpkin and butternut squash are winter squashes with mildly sweet orange flesh that can be roasted, steamed, pureed, or added to soups and stews. They are commonly used as starchy vegetables in savory and sweet dishes.

They are especially rich in vitamin A precursors (beta-carotene) and also provide vitamin C, potassium, vitamin B6, and fiber.

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Nuts

Pumpkin Or Chia Seeds Or Sunflower Kernels

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

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

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Other

Pumpkin Seed Flour

Pumpkin seed flour is a finely ground flour made from pumpkin seeds, often used as a gluten-free, higher-protein alternative in baking and cooking. It has a nutty flavor and provides more fat, protein, and minerals than most grain flours.

Pumpkin seed flour is notable for protein, fiber, magnesium, zinc, iron, phosphorus, manganese, and unsaturated fats.

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Seeds

Pumpkin Seeds

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

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

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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Condiments

Purchased Oil-Free Marinara Sauce

Purchased oil-free marinara sauce is a tomato-based prepared sauce typically made from tomatoes, onions, garlic, herbs, and seasonings without added oil. It is commonly used as a pasta sauce or cooking ingredient.

It typically provides vitamin C, potassium, and the tomato carotenoid lycopene, with nutrient levels varying by brand and sodium often being notable.

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Condiments

Purchased Oil-Free Salsa

Purchased oil-free salsa is a prepared condiment typically made from tomatoes, onions, peppers, herbs, and seasonings without added oil. It is generally low in calories and can add flavor and some vegetable-derived nutrients to meals.

It typically provides small amounts of vitamin C, potassium, and carotenoids such as lycopene, but sodium content can vary widely and is often notable.

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Condiments

Purchased Pico De Gallo

Purchased pico de gallo is a fresh salsa typically made from chopped tomatoes, onions, chili peppers, cilantro, and lime juice. It is generally low in calories and adds flavor along with small amounts of vegetables and herbs.

It commonly provides vitamin C, potassium, small amounts of folate, and antioxidant compounds such as lycopene from tomatoes.

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Condiments

Purchased Pico De Gallo Or Salsa

Purchased pico de gallo or salsa is a tomato-based condiment typically made with chopped tomatoes, onions, peppers, cilantro, and lime juice. It is generally low in calories, with nutrition varying based on sodium level and added ingredients.

Typically provides vitamin C, some vitamin A, potassium, and antioxidant compounds such as lycopene from tomatoes.

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Vegetables

Purple Cabbage

Purple cabbage is a cruciferous vegetable with tightly packed leaves and a mild, slightly peppery flavor. It is commonly eaten raw, cooked, or fermented.

Purple cabbage provides vitamin C, vitamin K, fiber, folate, and anthocyanin antioxidants.

Produce

Purple Eggplant

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

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

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Produce

Purple Onion

Purple onion is a pungent bulb vegetable commonly eaten raw or cooked, with a slightly sweet flavor and deep red-purple skin and flesh layers. It is nutritionally similar to red onion and contains antioxidant plant compounds.

Purple onion provides vitamin C, vitamin B6, folate, potassium, fiber, and antioxidant compounds such as quercetin and anthocyanins.

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Vegetables

Purple Potatoe

Purple potato is a starchy tuber variety with naturally deep purple flesh and skin due to anthocyanin pigments. It is used similarly to other potatoes and provides carbohydrate, fiber, and antioxidant compounds.

Purple potatoes provide complex carbohydrates, fiber, potassium, vitamin C, vitamin B6, and anthocyanin polyphenols.

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Produce

Purple Sweet Potatoe

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

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

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Other

Quick‑Cooking Ramen Noodles (2 Packets)

Quick-cooking ramen noodles are an instant refined wheat noodle product, typically pre-fried or air-dried and often consumed with a seasoning packet. They are convenient and calorie-dense but are usually highly processed and high in sodium when prepared as packaged.

They mainly provide refined carbohydrates, with small amounts of protein and varying fat depending on preparation, but are typically low in fiber and many micronutrients unless fortified.

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Grains

Quinoa Tortillas

Quinoa tortillas are flatbreads made primarily from quinoa flour, sometimes blended with other flours or starches. They are generally used as a gluten-free alternative to wheat tortillas.

Quinoa tortillas typically provide complex carbohydrates, some protein and fiber, and small amounts of minerals such as magnesium, phosphorus, iron, and manganese.

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Vegetables

Radishes

They are rich in Vitamin C, folic acid, and anthocyanins and are excellent for sinus congestion, sore throats, chest colds, asthma, and hoarseness.

Vitamin C, Calcium, Folate, Anthocyanins, Protein

Produce

Radishes, Chopped (Around 8)

Radishes are crisp root vegetables with a peppery flavor, commonly eaten raw in salads or as a crunchy garnish. Chopped radishes are low in calories and add texture, water, and micronutrients to meals.

Radishes provide vitamin C, small amounts of folate and potassium, fiber, and naturally occurring glucosinolates and other phytochemicals.

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Produce

Radishes, Thinly Sliced

Radishes are crisp root vegetables with a peppery flavor that becomes milder when thinly sliced. They are commonly eaten raw in salads, sandwiches, and slaws.

Radishes provide vitamin C, small amounts of folate and potassium, fiber, and water-rich volume.

Produce

Rainbow Chard

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

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

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Fruits

Raisin

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

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

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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Other

Raw Cacao Nibs

Raw cacao nibs are small pieces of crushed, minimally processed cacao beans with an intense chocolate flavor and slight bitterness. They are commonly used as a topping or ingredient in baked goods, smoothies, and snack mixes.

Raw cacao nibs provide fiber, magnesium, iron, copper, manganese, and flavanol polyphenols, along with small amounts of protein and healthy fats.

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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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Other

Raw Chocolate Powder

Raw chocolate powder is typically a minimally processed cocoa powder made from cacao beans with much of the cocoa butter removed. It has an intense chocolate flavor and contains naturally occurring polyphenols and stimulatory compounds.

Raw chocolate powder provides flavanols, fiber, magnesium, iron, copper, manganese, and small amounts of potassium.

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Other

Raw Seeds

Raw seeds are the edible reproductive parts of plants, commonly including sunflower, pumpkin, sesame, chia, and flax seeds. They are nutrient-dense foods typically eaten whole, ground, or added to meals and snacks.

Raw seeds commonly provide unsaturated fats, fiber, protein, vitamin E, magnesium, zinc, iron, and selenium, though amounts vary by seed type.

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Other

Raw Tahini

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

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

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Vegetables

Raw Yellow Beet, Peeled And Thinly Slice

Raw yellow beet is a sweet, earthy root vegetable with a milder flavor than red beet. Peeled and thinly sliced, it is commonly used in salads, slaws, and crudité preparations.

Yellow beet provides folate, manganese, potassium, vitamin C, and fiber, along with betalain pigments and other phytonutrients.

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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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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.

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Fruits

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

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

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

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Legumes

Red Bean

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

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

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Produce

Red Bell Pepper Or Halved Grape Tomatoe

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

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

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Produce

Red Bell Pepper Strip

Red bell pepper strips are sliced pieces of mature sweet red bell pepper, a non-starchy vegetable commonly eaten raw or cooked. They are crisp, mildly sweet, and widely used in salads, stir-fries, and snack trays.

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

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Vegetables

Red Cabbage

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

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

Produce

Red Capsicum

Red capsicum is a sweet, fully ripened bell pepper commonly eaten raw or cooked. It is a low-calorie produce vegetable known for its bright color and high vitamin C content.

Red capsicum is especially rich in vitamin C and vitamin A carotenoids, and also provides vitamin B6, folate, fiber, and potassium.

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Produce

Red Cherry Tomatoes, Halved

Red cherry tomatoes are small, juicy tomatoes with a sweet-tart flavor, here prepared halved for easy use in salads, roasting, or snacking. They are a non-starchy vegetable commonly used fresh or cooked.

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

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Spices

Red Chilli

Red chilli is the ripe fruit of pungent Capsicum peppers used fresh, dried, or powdered to add heat and flavor to foods. It is commonly used in many cuisines and contains capsaicinoids that give it its characteristic spiciness.

Red chilli provides vitamin C, provitamin A carotenoids, vitamin B6, and small amounts of potassium and fiber.

Spices

Red Curry Paste

Red curry paste is a spicy seasoning blend commonly made from red chilies, garlic, lemongrass, galangal, shallots, and spices, sometimes with shrimp paste. It is used in small amounts to add heat and aromatic flavor to curries, soups, and stir-fries.

Red curry paste typically provides small amounts of vitamin A from red chilies and trace amounts of minerals and phytonutrients from herbs, spices, and aromatics, but sodium can be significant depending on the product.

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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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Legumes

Red Kidney Bean

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

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

Grains

Red Kidney Beans, Low-Sodium, Drained And Rinsed

Red kidney beans are firm, dark red legumes commonly eaten canned or cooked in soups, chili, salads, and rice dishes. Low-sodium beans that are drained and rinsed provide plant protein and fiber with less added sodium than standard canned versions.

They provide fiber, plant protein, folate, iron, potassium, magnesium, and manganese, along with complex carbohydrates.

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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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Other

Red Miso Paste

Red miso paste is a fermented soybean paste, often made with rice or barley, with a robust salty umami flavor used in soups, marinades, and sauces. It is a traditional Japanese ingredient produced through fermentation with koji culture.

Red miso provides protein and small amounts of manganese, copper, vitamin K, and B vitamins, but it is especially notable for its high sodium content.

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Vegetables

Red Onion

Red onion is a bulb vegetable with a sharp flavor that becomes sweeter when cooked. It is commonly used raw in salads and salsas or cooked in savory dishes.

Red onion provides vitamin C, small amounts of folate and potassium, fiber, and antioxidant compounds such as anthocyanins and quercetin.

Produce

Red Onion Or Shallots

Red onions and shallots are pungent allium vegetables commonly used raw or cooked to add flavor, aroma, and mild sweetness. They are similar nutritionally, with red onions generally higher in anthocyanin pigments and shallots offering a slightly milder taste.

They provide vitamin C, folate, potassium, small amounts of vitamin B6, and antioxidant compounds such as quercetin and other flavonoids.

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Produce

Red Onion Slices Separated

Red onion is a pungent bulb vegetable commonly eaten raw or cooked, with separated slices often used in salads, sandwiches, and savory dishes. It provides flavor along with fiber and antioxidant plant compounds.

Red onion provides vitamin C, folate, potassium, fiber, and sulfur-containing phytochemicals such as quercetin and anthocyanins.

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Produce

Red Or Green Chili

Red and green chili peppers are the fruits of Capsicum plants, commonly used fresh or dried to add heat and flavor to foods. Green chilies are typically less ripe, while red chilies are fully ripened and often slightly sweeter.

Chili peppers are especially high in vitamin C and also provide vitamin A carotenoids, vitamin B6, and small amounts of potassium and fiber.

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Legumes

Red Or Pinto Bean

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

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

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Produce

Red Tomato

Red tomato is a juicy, edible fruit commonly used as a vegetable in salads, sauces, and cooked dishes. It is low in calories and rich in water, with a mild sweet-tart flavor.

Red tomatoes provide vitamin C, potassium, folate, vitamin K, and carotenoids such as lycopene and beta-carotene.

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Condiments

Red Wine Or Low-Sodium Vegetable Broth

Red wine is an alcoholic beverage made from fermented dark grapes. It is not a condiment; in this mixed entry, red wine is the clearer recognizable food item than low-sodium vegetable broth.

Red wine contains small amounts of potassium and trace minerals, with polyphenols such as resveratrol and other flavonoids as its main notable compounds.

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Produce

Red-Skin Potatoe

Red-skinned potatoes are starchy tubers with thin red skin and white to creamy flesh, commonly cooked by roasting, boiling, or mashing. They provide carbohydrate for energy along with some fiber, especially when eaten with the skin.

Red-skinned potatoes are notable for potassium, vitamin C, vitamin B6, and carbohydrate, with modest fiber when the skin is consumed.

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Condiments

Reduced Sodium Soy Sauce

Reduced sodium soy sauce is a fermented liquid seasoning made primarily from soybeans, wheat, salt, and water, with less sodium than regular soy sauce. It is used mainly to add salty, savory umami flavor to foods.

It typically provides sodium in reduced amounts compared with standard soy sauce, with small amounts of protein and trace minerals such as manganese.

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Dairy

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

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

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

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Condiments

Reduced-Sodium Soy Sauce Or Tamari

Reduced-sodium soy sauce or tamari is a fermented seasoning made from soybeans, usually with wheat in soy sauce and typically little or no wheat in tamari. It is used in small amounts to add salty, savory umami flavor to foods.

It provides sodium in reduced but still significant amounts, with small amounts of protein and trace minerals depending on the brand.

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Grains

Ribs From 1 Bunch Kale

Kale ribs are the firm stems from kale leaves. They are edible and provide fiber and micronutrients, though they are tougher than the leafy parts and are usually cooked.

Kale ribs provide fiber along with vitamin K, vitamin C, vitamin A precursors, and smaller amounts of folate, calcium, and potassium.

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Vegetables

Ribs Of Celery, Diced

Diced celery ribs are the crisp inner and outer stalk portions of celery, commonly used raw or cooked in soups, salads, and savory dishes. They are very low in calories and provide water, fiber, and small amounts of vitamins and minerals.

Celery provides vitamin K, small amounts of folate and potassium, and antioxidant compounds such as flavonoids.

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Other

Rice Cake

Rice cakes are light, puffed cakes made primarily from rice and commonly eaten as a snack or base for toppings. They are typically low in fat and calories but are not very nutrient-dense on their own.

Rice cakes provide mainly carbohydrates with small amounts of protein and very little fiber, fat, vitamins, or minerals unless fortified or made with whole grain rice.

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Grains

Rice Or Potatoe

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

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

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Grains

Riced Butternut Squash

Riced butternut squash is butternut squash cut into rice-sized pieces, commonly used as a lower-carbohydrate alternative to grains or rice. It has a mildly sweet flavor and soft texture when cooked.

It provides vitamin A precursors (beta-carotene), vitamin C, potassium, and fiber, with relatively low calories compared with cooked grains.

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Other

Roasted Brussels Sprout

Roasted Brussels sprouts are a cooked cruciferous vegetable with a firm texture and slightly sweet, nutty flavor. Roasting concentrates their flavor while retaining much of their fiber and micronutrient content.

Brussels sprouts provide fiber, vitamin C, vitamin K, folate, manganese, and smaller amounts of potassium and vitamin A.

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Dairy

Roasted Butternut Squash

Roasted butternut squash is a cooked winter squash with a sweet, nutty flavor and soft texture. It is commonly served as a side dish or added to soups, salads, and grain bowls.

It provides vitamin A precursors (beta-carotene), vitamin C, fiber, potassium, and smaller amounts of magnesium and folate.

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Produce

Roasted Carrot

Roasted carrot is a cooked root vegetable with a naturally sweet flavor and tender texture. Roasting concentrates its flavor while retaining many of its key nutrients.

Roasted carrots provide beta-carotene (vitamin A precursor), fiber, vitamin K, potassium, and smaller amounts of vitamin C and B vitamins.

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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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Nuts

Roasted Peanut

Roasted peanuts are edible legumes commonly eaten as a snack or used as an ingredient. They have a rich, nutty flavor and are dense in energy, protein, and unsaturated fats.

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

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Nuts & Seeds

Roasted Pepita

Roasted pepitas are hulled pumpkin seeds that have been dry-roasted or oil-roasted for a savory, crunchy snack or ingredient. They are nutrient-dense seeds commonly used in salads, granola, baked goods, and trail mixes.

Roasted pepitas provide protein, unsaturated fats, fiber, magnesium, zinc, iron, phosphorus, manganese, and vitamin E.

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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.

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Seeds

Roasted Sesame Seed

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

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

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Vegetables

Roasted Sweet Potatoes, Cubed

Roasted sweet potatoes are sweet, starchy root vegetables cooked until tender and lightly caramelized. They provide complex carbohydrates along with fiber and antioxidant-rich pigments.

Sweet potatoes are notable for beta-carotene (vitamin A precursor), vitamin C, potassium, manganese, and fiber.

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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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Produce

Roma Tomatoe

Roma tomato is a plum-style tomato commonly used in sauces, roasting, and salads. It is a low-calorie vegetable-like fruit with firm flesh and relatively low moisture compared with other tomatoes.

Roma tomatoes provide vitamin C, potassium, folate, vitamin A precursors, and the carotenoid lycopene.

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Produce

Romaine And Radicchio

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

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

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Vegetables

Romaine Lettuce

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

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

Produce

Romaine Lettuce Leave

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

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

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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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Produce

Roughly Chopped Red Cabbage

Roughly chopped red cabbage is a cruciferous vegetable with a crisp texture and mildly peppery, slightly sweet flavor. It is commonly eaten raw in slaws and salads or cooked in sautés, soups, and braises.

Red cabbage provides vitamin C, vitamin K, fiber, folate, and anthocyanin pigments along with smaller amounts of vitamin B6, potassium, and manganese.

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Produce

Ruby Grapefruits

Ruby grapefruits are a red-fleshed citrus fruit with a sweet-tart flavor and high water content. They are commonly eaten fresh or juiced.

Ruby grapefruits provide vitamin C, fiber, potassium, folate, and antioxidant carotenoids such as lycopene and beta-carotene.

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Produce

Russet Potatoe

Russet potato is a starchy root vegetable commonly used for baking, mashing, and frying. It provides carbohydrates for energy and is especially rich in potassium and vitamin C when eaten with the skin.

Russet potatoes provide carbohydrate, potassium, vitamin C, vitamin B6, and small amounts of magnesium and iron, with more fiber in the skin.

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Produce

Rutabaga

Rutabaga is a root vegetable with a mildly sweet, earthy flavor, commonly roasted, mashed, or added to soups and stews. It is a cruciferous vegetable and is nutritionally similar to turnips and cabbage.

Rutabaga provides vitamin C, fiber, potassium, manganese, and smaller amounts of folate and vitamin B6.

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Other

Sachet Umami Dashi (Or 1-2 Tsp Of White Miso Paste)

Sachet umami dashi is a concentrated Japanese soup stock blend, often made from ingredients such as kombu, bonito, shiitake, or seasoning extracts; white miso paste is a fermented soybean paste with a mild savory flavor. Both are primarily used to add umami rather than as major nutrient sources.

Dashi provides small amounts of minerals depending on its ingredients, while white miso contributes sodium plus modest amounts of protein, manganese, copper, and some B vitamins from fermented soybeans.

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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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Other

Salad Base

A salad base generally refers to a mix of raw leafy greens such as lettuce, spinach, or spring mix used as the foundation of salads. It is typically low in calories and adds fiber, water, and a range of vitamins and phytonutrients.

Salad bases commonly provide vitamin K, folate, vitamin A, vitamin C, and varying amounts of potassium and antioxidants depending on the greens included.

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Other

Salad Dressing

Salad dressing is a condiment used to flavor salads and other dishes, typically made from oil, vinegar or citrus, and seasonings; some varieties also include dairy, egg, or sweeteners. Its nutrition varies widely by type and ingredients.

Depending on the recipe, salad dressing may provide fats, vitamin E, vitamin K, sodium, and small amounts of herbs or spice-derived phytochemicals.

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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

Condiments

Salsa

Salsa is a savory condiment typically made from tomatoes, onions, peppers, herbs, and seasonings. It is generally low in calories and can add flavor with modest amounts of vitamins and phytochemicals.

Tomato-based salsa commonly provides vitamin C, small amounts of vitamin A and potassium, and antioxidant carotenoids such as lycopene, though sodium can be high in prepared versions.

Other

Salsa (Optional Garnish)

Salsa is a condiment typically made from chopped tomatoes, onions, peppers, herbs, and seasonings. As an optional garnish, it is generally low in calories and adds flavor, acidity, and small amounts of vegetables to a meal.

Salsa commonly provides vitamin C, small amounts of vitamin A, potassium, and antioxidant compounds such as lycopene when tomato-based.

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Condiments

Salsa Or Pico De Gallo

Salsa or pico de gallo is a fresh tomato-based condiment typically made with tomatoes, onions, peppers, cilantro, and lime juice. It is low in calories and can add flavor with modest amounts of vitamins and antioxidants.

It commonly provides vitamin C, small amounts of vitamin A, potassium, and antioxidant compounds such as lycopene from tomatoes.

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Condiments

Salsa Verde

Salsa verde is a green sauce or condiment commonly made from tomatillos or green herbs, along with chili peppers, onions, garlic, and acid such as lime or vinegar. It is typically low in calories and used to add flavor rather than substantial nutrition.

Depending on the recipe, salsa verde can provide vitamin C, small amounts of potassium and vitamin K, and phytonutrients from tomatillos, herbs, peppers, garlic, and onions.

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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.

Other

Salt (For Sprinkling On Okra)

Salt is a mineral seasoning used to enhance flavor and sometimes texture in foods such as okra. For sprinkling, it is typically consumed in small amounts but contributes sodium to the diet.

Salt primarily provides sodium, with trace minerals only if it is less refined varieties such as sea salt or Himalayan salt.

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Spices

Salt & Freshly Ground Black Pepper

A common seasoning blend made from table salt and freshly ground black pepper, used primarily to enhance flavor. It contributes minimal calories but can materially affect sodium intake.

Salt provides sodium, while black pepper contributes small amounts of manganese and trace antioxidant compounds such as piperine.

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Produce

San Marzano Crushed Tomatoe

San Marzano crushed tomatoes are a tomato product made from a plum-style variety known for balanced sweetness and acidity. They are commonly used in sauces, soups, and braised dishes.

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

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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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Produce

Scallions White And Green Parts

Scallions, also called green onions, are a mild allium vegetable eaten raw or cooked, including both the white bulb and green tops. They add onion-like flavor while contributing small amounts of vitamins and antioxidants.

Scallions provide vitamin K, vitamin C, folate, and small amounts of vitamin A and potassium.

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Other

Scallions, Finely Chopped

Scallions, also called green onions, are the young shoots of Allium fistulosum or related onion varieties, used raw or cooked for a mild onion flavor. Finely chopped scallions are commonly added to salads, soups, stir-fries, egg dishes, and garnishes.

Scallions provide vitamin K, vitamin C, small amounts of folate and vitamin A precursors, along with fiber and sulfur-containing phytonutrients.

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Other

Scant Teaspoon Baking Soda

Baking soda is sodium bicarbonate, a refined alkaline leavening ingredient rather than a whole food. A scant teaspoon provides a very large amount of sodium and is not a meaningful source of vitamins or minerals beyond sodium.

Baking soda contains sodium and negligible calories, protein, fat, fiber, or micronutrients.

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Produce

Scotch Bonnet Or Habanero Chile

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

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

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Produce

Scrubbed Beet

Scrubbed beet refers to beetroot that has been cleaned for cooking or eating. It is a root vegetable with an earthy flavor and naturally occurring pigments and nitrates.

Beets provide folate, manganese, potassium, fiber, vitamin C, and betalain pigments.

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Spices

Sea Salt And Freshly Ground Black Pepper

A simple seasoning blend combining sea salt and freshly ground black pepper, commonly used to enhance savory foods. It contributes flavor more than substantial nutrition when used in typical culinary amounts.

Sea salt provides sodium with trace amounts of minerals, while black pepper contributes small amounts of manganese and antioxidants such as piperine.

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Spices

Sea Salt And Freshly Ground White Pepper

A simple seasoning blend of sea salt and freshly ground white pepper used to enhance flavor in savory dishes. Sea salt provides sodium, while white pepper adds mild pungency and aroma with negligible calories in typical amounts.

Sea salt is primarily a source of sodium, while white pepper contributes small amounts of manganese and other trace plant compounds in culinary quantities.

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Spices

Season With Sea Salt And Freshly Ground Black Pepper

A simple seasoning combination of sea salt and freshly ground black pepper used to enhance flavor in savory dishes. It is best treated as a spice/seasoning rather than a single whole food.

Black pepper provides small amounts of manganese and antioxidant phytochemicals such as piperine, while sea salt primarily contributes sodium and trace minerals in negligible amounts.

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Other

Seasoned Crouton

Seasoned croutons are small cubes of toasted or baked bread coated with oil or fat and savory seasonings, commonly used as a topping for salads and soups. They are a processed grain-based food and are often high in sodium.

Seasoned croutons primarily provide refined carbohydrates, with smaller amounts of fat and protein; many commercial versions are notable for sodium and may contain small amounts of iron or B vitamins from enriched flour.

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Other

Seaweed

Seaweed is a broad term for edible marine algae such as nori, kelp, wakame, and dulse. It is commonly used in soups, salads, snacks, and sushi, and can vary widely in nutrient content by type.

Seaweed provides iodine, fiber, small amounts of protein, and minerals such as iron, calcium, magnesium, and potassium, with some varieties also contributing folate and vitamin K.

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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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Herbs

Self heal (or heal-all)

Self heal (or heal-all) is a wonderful medicinal flower and herb which as the name suggests has tremendous healing properties.

Antioxidants

Other

Self-Rising Flour

Self-rising flour is refined wheat flour premixed with baking powder and salt, commonly used in quick breads, biscuits, and pancakes. It is primarily a baking ingredient rather than a standalone whole food.

Self-rising flour mainly provides carbohydrates and, depending on enrichment, may contain iron, folate, thiamin, riboflavin, and niacin, along with added sodium from salt and leavening agents.

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Protein

Serve Veggies With Hummus For Dipping.

A snack or appetizer pairing of raw vegetables with hummus, a chickpea-based dip. It provides fiber and plant-based nutrients, though it is a mixed dish rather than a single whole food.

Typically provides fiber, folate, potassium, vitamin A and vitamin C from the vegetables, plus plant protein and unsaturated fats from hummus.

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Other

Sesame

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

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

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Seeds

Sesame Seeds

Sesame Seeds are a high energy food that help to provide optimum health and wellness.

Vitamin E, Calcium, Iron, Zinc, Magnesium, Selenium, Copper, Protein, Folate, Antioxidants

Spices

Sesame Seeds For Garnish

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

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

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Other

Sheets Of Roasted Seaweed, Crumbled

Crumbled roasted seaweed sheets are dried edible marine algae commonly used as a savory garnish or snack. They are low in calories and provide minerals, with nutrient levels varying by seaweed type and seasoning.

Seaweed provides iodine and small amounts of fiber, iron, magnesium, vitamin K, and folate; sodium can be high in roasted seasoned products.

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Legumes

Shelled Edamame (Fresh Or Frozen)

Shelled edamame are immature green soybeans, typically sold fresh or frozen and eaten cooked. They are a nutrient-dense legume with a mild, slightly sweet flavor.

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

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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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Other

Shiso Leaves

Shiso leaves are aromatic leaves from Perilla frutescens, used in Japanese, Korean, and other East Asian cuisines as a garnish, herb, or wrap. They have a distinctive flavor that is minty, basil-like, and slightly spicy.

Shiso leaves provide vitamin K, vitamin A carotenoids, small amounts of vitamin C, calcium, and antioxidant polyphenols such as rosmarinic acid.

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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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Dairy

Shredded Cashew Cheese

Shredded cashew cheese is a dairy-free cheese alternative typically made from cashews and seasonings, and sometimes cultured for flavor. Despite the import category, it is generally not a true dairy product unless it contains added milk ingredients.

Cashew-based cheese alternatives typically provide unsaturated fats, some protein, magnesium, copper, and zinc, but nutrient content varies widely by brand and fortification.

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Dairy

Shredded Mozzarella Cheese Or Vegan Mozzarella Cheese

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

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

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Produce

Shredded Savoy Or Napa Cabbage

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

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

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Legumes

Silken Tofu

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

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

Grains

Slice Rustic Bread

Rustic bread is a baked grain food typically made from wheat flour, water, yeast or sourdough starter, and salt. A slice mainly provides carbohydrates for energy, with nutrient content varying by whether it is made from refined or whole grain flour.

Rustic bread typically provides carbohydrates along with small amounts of protein, B vitamins such as thiamin and niacin, and minerals including iron and selenium; whole grain versions provide more fiber and magnesium.

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Produce

Sliced Fresh Cremini Or Button Mushroom

Cremini and button mushrooms are edible fungi commonly used as a versatile vegetable in cooking. They have a mild, savory flavor and a firm texture when fresh.

They provide B vitamins such as riboflavin and niacin, selenium, copper, potassium, and small amounts of fiber and protein.

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Other

Sliced Red Onion, Olives, Cucumber Slices, Or Avocado For Extra Flavor And Texture (Optional)

A mixed topping or garnish option of sliced red onion, olives, cucumber, or avocado, used to add flavor and texture. Because this entry combines several foods rather than one single ingredient, nutrition can vary depending on which items are included.

Depending on the ingredients chosen, this mix may provide fiber, vitamin K, vitamin C, folate, potassium, and monounsaturated fats.

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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

Slivered Fresh Basil

Slivered fresh basil is the cut leaf of the basil herb, commonly used to add a sweet, peppery aroma and flavor to dishes. It is typically used fresh in salads, sauces, pasta, and vegetable preparations.

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

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Produce

Slivered Green Cabbage

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

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

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Produce

Slivered Radishe

Likely a misspelling of slivered radish, which refers to radish cut into thin strips. Radish is a crisp root vegetable commonly eaten raw in salads, slaws, and garnishes.

Radish provides vitamin C, small amounts of folate and potassium, water, fiber, and glucosinolate-related phytochemicals.

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Produce

Slivered Red Bell Pepper

Slivered red bell pepper is the sliced form of ripe sweet pepper, valued for its crisp texture and mild, sweet flavor. It is commonly eaten raw or lightly cooked in salads, stir-fries, and snack trays.

Red bell pepper is especially high in vitamin C and also provides vitamin A carotenoids, vitamin B6, folate, potassium, and small amounts of fiber.

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Produce

Slivered Red Onion

Slivered red onion is a sliced form of red onion, a pungent bulb vegetable commonly eaten raw or cooked. It adds sharp flavor, crunch, and color to salads, sandwiches, and cooked dishes.

Red onion provides vitamin C, small amounts of folate and potassium, fiber, and antioxidant compounds including quercetin and anthocyanins.

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Produce

Slivered Yellow Bell Pepper

Slivered yellow bell pepper is a sweet, crunchy form of mature bell pepper commonly used raw or lightly cooked. It is a non-starchy vegetable with high water content and a mild flavor.

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

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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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Vegetables

Small Red Onion, Finely Chopped

Small red onion is a pungent bulb vegetable commonly used raw or cooked for flavor, color, and texture. Finely chopped onion provides small amounts of fiber and protective plant compounds such as flavonoids and sulfur-containing compounds.

Red onion provides vitamin C, small amounts of folate and potassium, fiber, and phytochemicals including quercetin and anthocyanins.

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Produce

Small Red Or White Potatoe

Small red or white potatoes are starchy root vegetables commonly used as a versatile side or ingredient. They provide carbohydrates for energy and, when eaten with the skin, also contribute fiber and micronutrients.

Potatoes are notable for potassium, vitamin C, vitamin B6, and carbohydrates, with fiber concentrated in the skin.

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Produce

Small Red Potatoe

Small red potatoes are a variety of potato with thin red skin, white flesh, and a waxy texture that holds its shape well when cooked. They are a starchy vegetable commonly used roasted, boiled, or in salads.

Small red potatoes provide carbohydrates, potassium, vitamin C, vitamin B6, and some fiber, especially when eaten with the skin.

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Produce

Small Round Red Potatoe

Small round red potatoes are waxy potatoes with smooth red skin and moist, firm flesh that holds its shape well when cooked. They are a starchy vegetable commonly used roasted, boiled, or in salads.

Red potatoes provide carbohydrate, potassium, vitamin C, vitamin B6, and small amounts of fiber, especially when eaten with the skin.

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Grains

Small Soft Flour Tortilla

A small soft flour tortilla is a flatbread typically made from refined wheat flour, water, fat, and salt. It is commonly used for wraps, tacos, and quesadillas.

Flour tortillas mainly provide carbohydrates, with smaller amounts of protein, iron, B vitamins such as folate, and sodium; some are enriched or fortified.

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Produce

Small Yellow Or Red Potatoe

Small yellow or red potatoes are starchy tubers commonly eaten with the skin on and used roasted, boiled, or steamed. They provide carbohydrate for energy along with potassium, vitamin C, and some fiber, especially when the skin is retained.

Potatoes are notable for potassium, vitamin C, vitamin B6, and carbohydrate, with modest fiber when eaten with the skin.

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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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Produce

Snipped Fresh Parsley

Fresh parsley is a leafy green herb commonly used as a garnish and flavoring ingredient in savory dishes. It has a bright, slightly peppery taste and contributes small amounts of nutrients when used fresh.

Parsley is especially high in vitamin K and also provides vitamin C, vitamin A, folate, and antioxidant flavonoids such as apigenin and luteolin.

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Produce

Snow Pea

Snow pea is a flat-podded edible-pod pea with a crisp texture and mild, slightly sweet flavor, commonly eaten raw or lightly cooked. It is a non-starchy vegetable.

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

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Other

Snow Pea Pod

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

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

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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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Other

Sodium-Free Baking Powder

Sodium-free baking powder is a chemical leavening agent used in baking, typically made from an acid, a moisture absorber such as starch, and a potassium-based alkaline component instead of sodium bicarbonate. It is an ingredient additive rather than a meaningful source of dietary nutrition.

It provides little to no meaningful macronutrients or micronutrients in typical culinary amounts, though some products may contribute small amounts of potassium.

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Other

Soup

Soup is a broad mixed dish made by combining ingredients such as vegetables, legumes, grains, meats, and seasonings in a liquid base. Its nutrition varies widely depending on the recipe and preparation.

Nutrient content depends on the ingredients, but soup may provide fluids, electrolytes, protein, fiber, vitamins, and minerals.

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Spices

Southwest Seasoning Blend

A Southwest seasoning blend is a spice mixture commonly made from chili powder, cumin, paprika, garlic, onion, oregano, and salt, used to add smoky, savory heat to foods. Its nutrition profile varies by brand and recipe, but it is typically used in small amounts as a flavoring.

Depending on the blend, it may provide small amounts of sodium and trace amounts of antioxidants and minerals from spices such as paprika, cumin, chili, garlic, and oregano.

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Legumes

Soy

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

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

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PlantBased

Soy Milk

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

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

PlantBased

Soy Parmesan Or Parma Vegan Parmesan

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

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

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Condiments

Soy Sauce

Soy sauce is a salty liquid seasoning traditionally made by fermenting soybeans with wheat, salt, and microbial cultures. It is used in small amounts to add umami flavor to savory dishes.

Soy sauce is very high in sodium and provides small amounts of protein, amino acids, and trace minerals such as manganese.

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Other

Soy Sauce, Low Sodium

Low-sodium soy sauce is a fermented liquid seasoning made primarily from soybeans, wheat, salt, and water, with reduced sodium compared with regular soy sauce. It adds umami flavor but still contains a notable amount of sodium.

It provides sodium, small amounts of protein, and trace minerals, but is not a significant source of most vitamins or macronutrients.

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Seeds

Spaghetti Squash, Halved With The Seeds Removed

Spaghetti squash is a winter squash with mild, slightly sweet flesh that separates into spaghetti-like strands when cooked. The halved, seed-removed form is the edible squash flesh, not a seed food.

Spaghetti squash provides fiber, vitamin C, vitamin B6, manganese, and small amounts of potassium and beta-carotene.

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Legumes

Spicy Pickled Green Beans

Spicy pickled green beans are green beans preserved in vinegar, salt, and spices, often served as a tangy, crunchy condiment or snack. They are typically low in calories but can be high in sodium due to pickling.

Green beans provide fiber, vitamin K, vitamin C, and folate, while pickled preparations are notable for high sodium and may retain small amounts of minerals such as manganese.

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Spices

Spicy Togarashi Seasoning

Spicy togarashi seasoning is a Japanese spice blend, often made from chili pepper with ingredients such as citrus peel, sesame seeds, seaweed, ginger, or poppy/hemp seeds. It is used mainly to add heat and savory flavor rather than significant nutrition.

It typically provides small amounts of capsaicinoids and trace antioxidants from chili and other spices, but is usually consumed in quantities too small to contribute substantial nutrients.

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Leafy Green

Spinach

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

Iron, folate, vitamin K, lutein, magnesium

Produce

Spinach Or A Mix Of Baby Spinach And Arugula

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

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

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Produce

Spinach Or Arugula

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

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

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Produce

Spinach Or Salad Greens

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

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

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Produce

Spinach Ranch Dip

Spinach ranch dip is a prepared dip typically made from spinach, dairy ingredients, and ranch-style seasonings. It is generally a mixed prepared food rather than a fresh produce item.

Nutritionally, spinach ranch dip may provide vitamin A, vitamin K, calcium, and small amounts of iron, but it is often also relatively high in sodium and saturated fat depending on the recipe.

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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

Dairy

Spread Almond Butter Evenly Over The Rice Cake.

Almond butter is a spread made from ground almonds. It is clearly not a dairy food; it belongs with nuts and seeds.

Almond butter provides mostly monounsaturated fat along with vitamin E, magnesium, manganese, copper, fiber, and some plant protein.

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Produce

Spring Onion

Spring onion, also called scallion or green onion, is a mild allium vegetable with edible white bulbs and green stalks. It is commonly eaten raw or cooked in salads, stir-fries, soups, and garnishes.

Spring onion provides vitamin K, vitamin C, folate, and small amounts of fiber and potassium, along with allium sulfur compounds.

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Seeds

Sprinkle The Chia Seeds On Top.

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

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

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Sprouts

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

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

Other

Squash

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

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

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Condiments

Sriracha

Sriracha is a spicy chili sauce typically made from chili peppers, vinegar, garlic, sugar, and salt. It is used as a condiment and flavoring rather than a significant source of nutrition.

Sriracha provides small amounts of sodium and trace amounts of vitamin C from chili peppers, but is not typically consumed in amounts that contribute meaningful nutrition.

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Condiments

Sriracha Sauce

Sriracha sauce is a spicy condiment made primarily from chili peppers, vinegar, garlic, sugar, and salt. It is used in small amounts to add heat and flavor rather than as a major source of nutrition.

Sriracha provides small amounts of sodium, capsaicin-related compounds, and trace amounts of vitamin C depending on the recipe.

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Other

Stevia

Stevia is a natural, non-nutritive sweetener derived from the leaves of Stevia rebaudiana. It is used to add sweetness with little to no calories or impact on blood sugar when consumed in typical amounts.

Stevia provides negligible calories and is not a significant source of vitamins, minerals, protein, fat, or fiber.

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Condiments

Stone-Ground Mustard

Stone-ground mustard is a coarse condiment made from partially crushed mustard seeds, typically mixed with vinegar, water, and seasonings. It has a pungent flavor and is commonly used to add sharpness to dressings, sandwiches, and marinades.

It provides small amounts of selenium, omega-3 fatty acids, manganese, and phytochemicals from mustard seeds, though serving sizes are usually small.

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Condiments

Store-Bought Or Homemade Marinara Sauce

Marinara sauce is a tomato-based sauce typically made with tomatoes, olive oil, garlic, onions, and herbs. Store-bought versions may contain added sodium, sugar, or preservatives compared with homemade sauce.

Marinara sauce provides vitamin C, potassium, and carotenoids such as lycopene, with small amounts of fiber depending on preparation.

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Condiments

Store-Bought Salsa Verde

Store-bought salsa verde is a savory green sauce typically made from tomatillos, chili peppers, onions, cilantro, and lime or vinegar. It is generally used as a condiment or flavoring ingredient rather than a major source of calories or protein.

It typically provides small amounts of vitamin C, potassium, and antioxidant compounds from tomatillos, peppers, and herbs, but sodium can be relatively high in packaged versions.

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Sweeteners

Sugar Snap Pea

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

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

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Spices

Sumac

Sumac is a tangy, deep red spice made from the dried and ground berries of certain Rhus species, commonly used in Middle Eastern and Mediterranean cooking. It adds a lemony, tart flavor to meats, salads, grains, and spice blends.

Sumac contains polyphenols and small amounts of fiber, vitamin C, and minerals such as potassium and calcium, though it is typically consumed in small amounts.

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Produce

Summer Squash

Summer squash is a tender-skinned vegetable that includes varieties such as zucchini and yellow squash. It has a mild flavor, high water content, and is commonly eaten cooked or raw.

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

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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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Produce

Sundried Tomatoes

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

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

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Nuts

Sunflower Kernel

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

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

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Nuts

Sunflower Seed Butter

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

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

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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

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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Fruit

Sweet Cherrie

Sweet cherries are small stone fruits with juicy flesh and a naturally sweet flavor, commonly eaten fresh or used in desserts. The import category of Fruit is correct.

Sweet cherries provide vitamin C, potassium, fiber, and antioxidant compounds such as anthocyanins and other polyphenols.

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Other

Sweet Chili Sauce

Sweet chili sauce is a condiment typically made from sugar, chili peppers, vinegar, garlic, and sometimes starch for thickening. It is sweet, tangy, and mildly spicy, but is generally not a significant source of nutrients.

Sweet chili sauce is usually highest in added sugars and sodium, with small amounts of capsaicin-related compounds from chili peppers and negligible amounts of most vitamins and minerals.

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Produce

Sweet Corn Kernel

Sweet corn kernels are the edible seeds of maize, commonly eaten fresh, frozen, or canned as a starchy vegetable. They have a mildly sweet flavor and provide carbohydrate along with fiber and several vitamins and minerals.

Sweet corn provides carbohydrates, fiber, vitamin C, several B vitamins including folate and thiamin, potassium, magnesium, and carotenoids such as lutein and zeaxanthin.

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Root Veg

Sweet Potato

Beta-carotene, fiber, and vitamin B6 in sweet potato support immunity, gut health, and mood.

Beta-carotene, vitamin B6, potassium, fiber

Produce

Sweety Drop Peppers Or Chopped Peppadew Peppers

Sweety Drop and Peppadew peppers are small, sweet-tangy pepper varieties commonly sold fresh, pickled, or chopped. They are produce vegetables and are typically low in calories while adding color and mild heat to dishes.

These peppers provide vitamin C and smaller amounts of vitamin A, vitamin B6, and potassium, with very little fat or protein.

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Produce

Swiss Chard Center Stems Removed Leaves

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

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

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Produce

Swiss Chard Leaves

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

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

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Spices

Taco Seasoning

Taco seasoning is a blended spice mix commonly made from chili powder, cumin, paprika, garlic powder, onion powder, oregano, salt, and sometimes added starch or sugar. It is used to season meats, beans, vegetables, and sauces in Tex-Mex style dishes.

Taco seasoning is used in small amounts and typically provides modest amounts of sodium, along with trace antioxidants and phytonutrients from spices such as chili, cumin, paprika, garlic, and oregano.

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Condiments

Tamari

Tamari is a Japanese-style fermented soy sauce, typically made primarily from soybeans and often brewed with little or no wheat. It is used as a savory, umami-rich seasoning and condiment.

Tamari is low in calories and provides small amounts of protein and minerals, but its most notable nutritional feature is its very high sodium content.

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Condiments

Tamari Or Soy Sauce

Tamari and soy sauce are savory fermented seasonings made from soybeans; tamari is typically less wheat-heavy than regular soy sauce and is sometimes gluten-free. They are used in small amounts to add umami flavor to dishes.

They are notable for very high sodium and provide small amounts of protein, trace minerals, and fermentation-derived flavor compounds.

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Condiments

Tamari Or Soy Sauce Bragg's Liquid Aminos Or Fresh Lime Juice

A grouped condiment entry that includes tamari, soy sauce, Bragg's Liquid Aminos, or fresh lime juice. These items differ nutritionally, but tamari/soy sauce/liquid aminos are savory, sodium-rich seasonings, while fresh lime juice is a citrus juice used for flavor and acidity.

Tamari, soy sauce, and liquid aminos are notable mainly for very high sodium, while fresh lime juice provides vitamin C and small amounts of potassium and folate.

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Spices

Thai Green Curry Paste

Thai green curry paste is a concentrated seasoning blend typically made from green chilies, garlic, lemongrass, galangal, shallots, and spices, sometimes with shrimp paste. It is used in small amounts to add heat, aroma, and savory flavor to curries and other dishes.

It provides small amounts of vitamin C and carotenoid compounds from green chilies, along with trace minerals and plant compounds from herbs, spices, and aromatics.

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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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Herbs

Thyme

Thyme has a powerful ability to kill off bacteria and viruses and should be taken at first signs of a cold or illness.

Vitamin A, Vitamin E, Vitamin C, Vitamin K, B-complex vitamins, Calcium, Iron, Manganese, Selenium, Potassium

Spices

Thyme Or 1 Teaspoon Dried Thyme

Thyme is an aromatic culinary herb commonly used fresh or dried to season savory dishes. Dried thyme is concentrated in flavor and provides small amounts of antioxidants and micronutrients.

Thyme provides vitamin K and small amounts of vitamin A, vitamin C, manganese, iron, and polyphenol compounds such as thymol and carvacrol.

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Spices

Thyme Or Rosemary Leave

Thyme and rosemary leaves are aromatic culinary herbs commonly used fresh or dried to flavor savory dishes. They are rich in plant compounds and are typically consumed in small amounts as seasonings.

They provide small amounts of vitamin K, manganese, iron, calcium, and antioxidant compounds such as rosmarinic acid, thymol, and carnosic acid.

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Produce

To 1 Cup Ro-Tel Diced Tomatoes And Green Chilie

Ro-Tel diced tomatoes and green chilies is a canned tomato-and-chile mixture commonly used in soups, dips, casseroles, and Tex-Mex dishes. It is generally classified with vegetables, so keeping the import as Produce is reasonable.

It provides vitamin C, potassium, some vitamin A, and tomato carotenoids such as lycopene, though sodium can be high in canned seasoned varieties.

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Spices

To ½ Teaspoon Creole Seasoning

Creole seasoning is a spice blend typically made from paprika, black pepper, garlic powder, onion powder, cayenne, herbs, and salt. A 1/2 teaspoon serving is used mainly for flavor and contributes minimal calories.

It provides small amounts of sodium and trace amounts of antioxidants from spices such as paprika, pepper, garlic, and herbs, but limited vitamins or minerals at a 1/2 teaspoon serving.

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Other

To 16-Oz. Package Frozen Stir-Fry Vegetables

A frozen stir-fry vegetable mix typically contains a variety of pre-cut vegetables such as broccoli, carrots, snap peas, peppers, or similar produce for quick cooking. It offers a convenient way to add multiple vegetables to meals.

Typically provides dietary fiber, vitamin C, vitamin A, folate, potassium, and a range of phytonutrients, though amounts vary by vegetable blend.

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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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Produce

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

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

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

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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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Dairy

Tofu Cream

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

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

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Produce

Tomatillo

Tomatillo is a tart, green fruit in the nightshade family commonly used in sauces and salsas. It is low in calories and provides fiber along with several vitamins and minerals.

Tomatillos provide vitamin C, vitamin K, potassium, fiber, and small amounts of folate and other antioxidants.

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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.

Produce

Tomato Juice

Tomato juice is a beverage made from tomatoes, often consumed plain or seasoned. It provides many of the same nutrients and phytonutrients as tomatoes, though sodium can be high in commercial versions.

Tomato juice is notable for lycopene, vitamin C, potassium, folate, and small amounts of vitamin A and other carotenoids.

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Condiments

Tomato Salsa

Tomato salsa is a condiment made primarily from tomatoes, often mixed with onions, peppers, herbs, and lime or vinegar. It is generally low in calories and can add flavor with modest amounts of vitamins and phytonutrients.

Tomato salsa typically provides vitamin C, small amounts of potassium and folate, and tomato carotenoids such as lycopene, though sodium can be high in prepared varieties.

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Condiments

Tomato Salsa Or Use Store-Bought

Tomato salsa is a condiment made primarily from tomatoes, often mixed with onions, peppers, herbs, and acidic ingredients like lime juice or vinegar. Nutritional content varies widely between fresh and store-bought versions, especially for sodium.

Tomato salsa commonly provides vitamin C, lycopene, potassium, and small amounts of vitamin A, with sodium often high in store-bought products.

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Condiments

Tomato Sauce

Tomato sauce is a cooked product made primarily from tomatoes, sometimes with added salt, oil, herbs, or other seasonings. It is commonly used as a base or topping in many savory dishes.

Tomato sauce provides lycopene, vitamin C, potassium, and smaller amounts of vitamin A and folate, though sodium can be high in prepared varieties.

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Produce

Tomatoes, Cut Into Eighth

Tomatoes are the edible fruit of the tomato plant and are commonly used as a vegetable in meals. Cut tomatoes retain the same nutritional profile as whole tomatoes, with high water content and a bright, mildly acidic flavor.

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

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Other

Top With Pepitas.

Pepitas are hulled pumpkin seeds commonly used as a crunchy topping for salads, bowls, soups, and baked dishes. They are nutrient-dense seeds with a mild, nutty flavor.

Pepitas provide magnesium, zinc, iron, copper, manganese, protein, fiber, and heart-healthy unsaturated fats.

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Produce

Torn Frisee Or Napa Cabbage

Frisée and napa cabbage are leafy produce items in the chicory and cabbage families, respectively. Both are low-calorie vegetables commonly eaten raw or lightly cooked and provide fiber and a range of vitamins.

They provide vitamin K, vitamin C, folate, and small amounts of potassium and other antioxidant compounds.

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Other

Tortilla Chip

Tortilla chips are a processed snack food typically made from corn tortillas that are fried or baked and salted. They are usually energy-dense and higher in sodium and fat than plain corn tortillas.

Tortilla chips mainly provide carbohydrates and fat, with varying amounts of sodium, small amounts of fiber and protein, and trace minerals such as iron and magnesium.

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Produce

Trumpet Mushroom

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

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

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Produce

Turnip

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

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

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Condiments

Two Of Tabasco Or Other Hot Sauce

Hot sauce is a condiment made primarily from chili peppers, vinegar, and salt, often with additional spices. It is used in small amounts to add heat and acidity to foods.

Hot sauce typically provides capsaicin and small amounts of vitamin C, but many varieties are notable mainly for their sodium content rather than substantial nutrients.

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Spices

Unrefined Sea Salt

Unrefined sea salt is a minimally processed salt harvested from evaporated seawater. It is used primarily as a seasoning and source of sodium, and may retain small amounts of trace minerals.

It is composed mainly of sodium chloride and provides sodium, with small amounts of trace minerals such as magnesium, calcium, and potassium depending on the source.

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Legumes

Unripe Jackfruit

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

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

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Spices

Unsalted Cashew

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

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

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Seeds

Unsalted Dry Roasted Peanut

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

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

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Spices

Unsalted 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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Grains

Unsalted Roasted Pepitas

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

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

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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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Produce

Unseasoned Shredded Young Jackfruit

Young jackfruit is the immature fruit of the jackfruit tree, commonly used as a savory meat alternative because of its fibrous, shreddable texture. Unseasoned shredded young jackfruit is low in calories and naturally contains some fiber and potassium.

Young jackfruit provides fiber, potassium, vitamin C, and small amounts of B vitamins and magnesium.

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Dairy

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

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

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

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Dairy

Vanilla Almond Milk, Unsweetened

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

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

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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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Other

Vegan Caesar Dressing

Vegan Caesar dressing is a plant-based salad dressing typically made from oil, an acid such as lemon juice or vinegar, seasonings, and often ingredients like cashews, tahini, or nutritional yeast to mimic classic Caesar flavor. Its nutrition varies widely by recipe, but it is usually used as a condiment rather than a major nutrient source.

Depending on the recipe, it may provide unsaturated fats and small amounts of vitamin E, magnesium, or B vitamins from ingredients such as oils, nuts, seeds, or nutritional yeast.

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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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Other

Vegan Parmesan

Vegan Parmesan is a dairy-free condiment typically made from ground nuts or seeds, nutritional yeast, salt, and seasonings to mimic the flavor of Parmesan cheese. Its nutrition varies widely by recipe and brand.

Depending on ingredients, vegan Parmesan may provide unsaturated fats, protein, fiber, B vitamins from nutritional yeast, and minerals such as magnesium, zinc, or calcium if fortified.

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Condiments

Vegan Potato “Cheese” Sauce

A plant-based cheese-style sauce typically made from potatoes blended with ingredients such as nutritional yeast, plant milk, oil, and seasonings. It is used as a condiment or topping and is generally dairy-free.

Nutritional content varies by recipe, but it commonly provides carbohydrates from potatoes and may contain B vitamins, especially if made with fortified nutritional yeast, along with potassium and some fat.

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Condiments

Vegan Vegetable Stock

Vegan vegetable stock is a savory liquid made by simmering vegetables, herbs, and seasonings in water, commonly used as a cooking base for soups, grains, and sauces. It is typically low in calories and nutrient density varies widely by recipe or brand.

It generally provides small amounts of potassium and trace vitamins and minerals from vegetables, but packaged versions are often notable mainly for sodium.

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Condiments

Vegan Worcestershire Sauce

Vegan Worcestershire sauce is a savory, tangy condiment typically made from vinegar, molasses or sugar, tamarind, seasonings, and fermented or umami-rich plant-based ingredients instead of anchovies. It is used in small amounts to add depth and flavor to sauces, marinades, and dressings.

It is usually low in calories and fat, but often contains sodium and small amounts of sugars, with negligible protein, fiber, vitamins, and minerals per serving.

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Condiments

Vegan Yuzu Ponzu

Vegan yuzu ponzu is a citrusy Japanese-style sauce typically made from yuzu juice, soy sauce, vinegar, and seasonings, used as a condiment, dipping sauce, or marinade. It is generally low in calories but often high in sodium.

It typically provides sodium, small amounts of potassium, and trace antioxidants from yuzu citrus, but is not a significant source of protein, fiber, or most vitamins.

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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.

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Produce

Vegetable Medley

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

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

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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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Condiments

Vegetable Stock

Vegetable stock is a savory liquid made by simmering vegetables, herbs, and seasonings in water. It is primarily used as a cooking base for soups, sauces, grains, and braised dishes.

Vegetable stock is mostly water and typically contains small amounts of potassium and trace minerals, with nutrient levels varying widely by ingredients and preparation.

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Condiments

Vegetable Stock Or Low-Sodium Vegetable Broth

Vegetable stock or low-sodium vegetable broth is a savory liquid made by simmering vegetables, herbs, and seasonings in water. It is used as a flavor base for soups, grains, sauces, and other cooked dishes.

It typically provides small amounts of potassium and trace minerals, but nutrient content varies widely and is usually modest unless the broth is concentrated or fortified.

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Condiments

Vegetable Stock Or No-Oil Low-Sodium Store-Bought Vegetable Stock

Vegetable stock is a savory liquid made by simmering vegetables, herbs, and seasonings; store-bought low-sodium, no-oil versions are primarily used as a cooking base rather than a significant source of calories or nutrients. The imported "Condiments" categorization is acceptable for this ingredient.

Low-sodium vegetable stock typically provides water, small amounts of potassium and trace minerals, and minimal calories, fat, protein, or fiber.

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Other

Vegetable Stock, Low Sodium

Low-sodium vegetable stock is a savory cooking liquid made by simmering vegetables, herbs, and seasonings in water with reduced added salt. It is used primarily for flavor and typically provides minimal calories and modest amounts of minerals depending on the ingredients.

Low-sodium vegetable stock is mostly water and may provide small amounts of potassium and trace minerals, but it is generally not a significant source of macronutrients or vitamins.

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Produce

Vidalia Or Other Sweet Onion

Vidalia and other sweet onions are mild, sweet varieties of onion commonly eaten raw or cooked in savory dishes. They are low in calories and add flavor, small amounts of fiber, and beneficial plant compounds.

Sweet onions provide vitamin C, small amounts of folate and potassium, fiber, and antioxidant compounds such as quercetin and other flavonoids.

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Produce

Vine Tomatoe

Vine tomato is a fresh, ripe tomato commonly sold attached to the vine for flavor and aroma. It is a low-calorie fruit used as a vegetable in salads, sauces, and cooked dishes.

Vine tomatoes provide vitamin C, potassium, folate, vitamin K, and carotenoid antioxidants such as lycopene and beta-carotene.

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Produce

Vines Of Cherry Tomatoes, Halved

Cherry tomatoes are small, sweet-tart tomatoes commonly eaten raw or lightly cooked. Halved cherry tomatoes on the vine are a fresh produce vegetable ingredient used in salads, roasting, and garnishes.

Cherry tomatoes provide vitamin C, vitamin A carotenoids including lycopene, potassium, folate, and water with a modest amount of fiber.

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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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Produce

Wash And Dry The Kale.

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

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

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Other

Water

Water is an essential calorie-free beverage that supports hydration and normal body functions. It is commonly consumed plain and used in cooking and food preparation.

Water does not provide significant macronutrients, vitamins, or minerals, though mineral content may vary in bottled or tap water.

Nuts

Water Chestnut

Water chestnut is an aquatic corm commonly used in Asian cuisine, valued for its crisp texture and mildly sweet flavor. Despite its name, it is not a true nut, so classifying it as a nut would be clearly wrong.

Water chestnuts provide carbohydrates, fiber, potassium, copper, manganese, and small amounts of vitamin B6 and other minerals.

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Other

Water Or Stock

Water or stock is a liquid base used for hydration, cooking, soups, and sauces. Water provides hydration without calories, while stock may also contribute sodium, small amounts of protein, and minerals depending on how it is prepared.

Water contains no calories or macronutrients; stock may provide sodium, small amounts of protein, and trace minerals such as potassium depending on ingredients and preparation.

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Fruits

Watermelon

Watermelon is an excellent fruit that effectively hydrates, detoxifies, and cleanses the entire body on a cellular level.

Vitamin A, Vitamin C, Sodium, Iron, Zinc, Lycopene, Beta-carotene, Lutein, Antioxidants, Chlorophyll

Fruit

Watermelon Radishe

Watermelon radish is a large heirloom radish with mild peppery flavor and distinctive green skin with bright pink flesh. It is a root vegetable in the cruciferous family, typically eaten raw, pickled, or roasted.

Watermelon radish provides vitamin C, fiber, potassium, and small amounts of folate and other phytonutrients including anthocyanins.

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Other

Whipped Tofu Spread

Whipped tofu spread is a creamy spread made by blending tofu, often with seasonings, herbs, or oil for use as a dip or sandwich filling. Its nutrition varies by recipe, but it is typically a plant-based alternative to dairy-based spreads.

Whipped tofu spread typically provides protein, unsaturated fats if oil is added, and minerals such as calcium and iron when made from calcium-set tofu.

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Proteins

White Bean

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

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

Other

White Fish

White fish is a broad term for mild-flavored lean fish such as cod, haddock, pollock, and sole. It is commonly used as a high-protein, low-fat seafood option.

White fish typically provides high-quality protein along with selenium, vitamin B12, iodine, phosphorus, and varying small amounts of omega-3 fatty acids.

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Other

White Miso

White miso is a mildly sweet, light-colored fermented paste made primarily from soybeans and rice, commonly used to season soups, sauces, and marinades. It is less aged than darker miso varieties and typically has a softer, subtler flavor.

White miso provides protein and small amounts of B vitamins, manganese, copper, zinc, and sodium.

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Other

White Miso Paste

White miso paste is a fermented soybean paste, often made with rice, that has a mild, slightly sweet umami flavor. It is commonly used in soups, dressings, marinades, and sauces.

White miso provides protein and small amounts of B vitamins, manganese, copper, and sodium, with fermentation contributing beneficial microbes in unpasteurized forms.

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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 Wheat Pretzel

Whole wheat pretzel is a baked snack made primarily from whole wheat flour, often shaped into twists or sticks and typically seasoned with salt. Compared with refined-flour pretzels, it generally provides more fiber and some additional micronutrients from the whole grain.

Whole wheat pretzels provide carbohydrates, dietary fiber, iron, magnesium, and B vitamins such as niacin and thiamin, though sodium can be high in salted varieties.

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Other

Wholegrain Mustard

Wholegrain mustard is a condiment made from partially crushed mustard seeds, vinegar, water, salt, and seasonings. It has a coarse texture and pungent flavor, and is typically used in small amounts.

Wholegrain mustard provides small amounts of selenium, magnesium, phosphorus, and mustard seed compounds, but serving sizes are usually small.

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Produce

Wild Mushroom

Wild mushrooms are edible fungi sold as produce and commonly used for their savory, earthy flavor and meaty texture. Nutritional value varies by species, but many are low in calories and provide useful micronutrients.

Many wild mushrooms provide B vitamins such as riboflavin and niacin, plus selenium, copper, potassium, and small amounts of fiber.

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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

Yellow Beet

Yellow beet is a sweet, earthy root vegetable closely related to red beet, with a milder flavor and golden flesh. It can be eaten roasted, steamed, raw, or pickled.

Yellow beet provides fiber, folate, potassium, vitamin C, and plant compounds such as betalain pigments and other antioxidants.

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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.

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Produce

Yellow Cherry Tomatoes, Halved

Yellow cherry tomatoes are small, sweet, juicy tomatoes commonly eaten raw in salads, snacks, and garnishes. They are a produce vegetable in culinary use but botanically a fruit.

Yellow cherry tomatoes provide vitamin C, potassium, folate, and carotenoids such as lutein and beta-carotene, with smaller amounts of fiber.

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Condiments

Yellow Miso Paste

Yellow miso paste is a fermented soybean paste, often made with rice or barley, with a mild, slightly sweet-savory flavor used in soups, marinades, and dressings. It is a traditional Japanese ingredient and a source of concentrated umami.

Yellow miso provides protein, small amounts of fiber, and minerals such as manganese, copper, zinc, and sodium, along with bioactive compounds from fermentation.

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Condiments

Yellow Mustard

Yellow mustard is a prepared condiment made primarily from mustard seeds, vinegar, water, and spices, often including turmeric for color. It is commonly used in small amounts to add tangy flavor to foods.

Yellow mustard is typically low in calories and provides small amounts of sodium, selenium, and trace minerals, though serving sizes are usually too small to contribute significant nutrients.

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Produce

Yellow Peaches

Yellow peaches are sweet, juicy stone fruits with yellow flesh and a soft edible skin. They are commonly eaten fresh and also used in baking, sauces, and preserves.

Yellow peaches provide vitamin C, vitamin A precursors such as beta-carotene, fiber, potassium, and small amounts of vitamin E and polyphenol antioxidants.

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Produce

Yellow Potato

Yellow potato is a starchy tuber vegetable with a creamy texture and mild flavor. It is commonly baked, boiled, roasted, or mashed and provides carbohydrates along with several important micronutrients.

Yellow potatoes are notable for potassium, vitamin C, vitamin B6, and carbohydrate, with some fiber especially when eaten with the skin.

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Vegetables

Yellow Squash (Sliced)

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

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

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Produce

Yellow Summer Squash

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

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

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Produce

Yellow Summer Squash And/Or Zucchini

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

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

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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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Dairy

Yogurt

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

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

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Other

Young Thai Coconut Liquid

Young Thai coconut liquid is the naturally occurring water found inside young green coconuts. It is a lightly sweet, hydrating beverage that contains electrolytes and small amounts of naturally occurring sugars.

It provides potassium and smaller amounts of sodium, magnesium, calcium, and vitamin C, along with modest natural carbohydrates.

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Other

Za’Atar Seasoning

Za’atar seasoning is a Middle Eastern spice blend commonly made with herbs such as thyme or oregano, sumac, sesame seeds, and salt, though recipes vary. It is used to add savory, tangy flavor to breads, meats, vegetables, and dips.

Depending on the blend, za’atar can provide small amounts of fiber, calcium, iron, manganese, and antioxidant polyphenols, along with unsaturated fats from sesame seeds.

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Produce

Zest And Juice Of 2 Oranges

Orange zest and juice come from citrus fruit and provide bright flavor along with naturally occurring vitamin C and citrus phytochemicals. This ingredient fits produce rather than a processed food category.

Orange juice and zest provide vitamin C, folate, potassium, and citrus flavonoids such as hesperidin, with zest also contributing small amounts of fiber and aromatic oils.

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Vegetables

Zucchini

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

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

Vegetables

Zucchini, Grated And Squeezed Dry

Grated zucchini is the shredded flesh of zucchini squash, often squeezed dry to remove excess moisture for cooking or baking. It is a low-calorie, water-rich vegetable ingredient with a mild flavor.

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

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Spices

Zucchinis Lengthwise, Scoop Out Centers, Brush With Olive Oil, And Place On A Baking Sheet.

Zucchini is a mild summer squash commonly baked, roasted, sautéed, or stuffed. It is low in calories and high in water, making it a versatile vegetable ingredient.

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

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