Acorn Squash

Family: Cucurbitaceae

Importance: Acorn squash is a winter squash from Cucurbita pepo, valued for its orange-yellow flesh, mild nutty sweetness, fiber, potassium, magnesium, vitamin C, vitamin B6,…

Adzuki (Azuki) Beans (Cooked)

Family: Fabaceae

Importance: Adzuki beans are small red legumes with a strong nutritional identity built around complex carbohydrates, fiber, plant protein, folate, potassium, magnesium, phosphorus, iron, zinc,…

Allspice (Ground)

Family: Myrtaceae

Importance: Ground allspice is an aromatic spice made from dried berries of Pimenta dioica, with a strong profile of fiber, manganese, iron, calcium, potassium, magnesium,…

Almond (Raw, Unroasted, Unsalted)

Family: Rosaceae

Importance: Raw almonds are a nutrient-dense tree nut with a strong profile of vitamin E activity, magnesium, manganese, copper, plant protein, arginine, fiber, monounsaturated fat,…

Amaranth (Cooked)

Family: Amaranthaceae

Importance: Cooked amaranth is a whole pseudo-grain with a strong nutritional identity built around complex carbohydrates, fiber, complete plant protein, lysine, magnesium, iron, manganese, phosphorus,…

Amaranth (Grain, Raw/Uncooked)

Family: Amaranthaceae

Importance: Raw amaranth seed is a nutrient-dense pseudocereal seed valued for plant protein, lysine, methionine, fiber, magnesium, manganese, phosphorus, iron, zinc, unsaturated fats, squalene, phytosterols,…

Amaranth Leaves (Chaulai / African Spinach)

Family: Amaranthaceae

Importance: Amaranth leaves are the tender green leaves of Amaranthus species, valued for their deep green color, mineral density, vitamin K, vitamin C, folate, vitamin…

Anise Seeds (Whole, Raw)

Family: Apiaceae

Importance: Whole raw anise seed is an aromatic seed from Pimpinella anisum with a strong identity built around volatile oils, fiber, minerals, plant protein, phenolic…

Apple

Family: Rosaceae

Importance: Apple provides broad nutritional support for cardiovascular function, digestive balance, metabolic stability, and cellular antioxidant defense. Apples contain important polyphenols including quercetin, chlorogenic acid,…

Apricot

Family: Rosaceae

Importance: Apricot is a stone fruit from Prunus armeniaca valued for its carotenoid content, fiber, potassium, polyphenols, and naturally occurring antioxidant compounds. The orange flesh…

Artichoke

Family: Asteraceae

Importance: Artichoke is the edible flower bud of Cynara cardunculus var. scolymus, valued for its tender heart, fleshy bracts, high fiber, folate, vitamin C, vitamin…

Arugula (Rocket)

Family: Brassicaceae

Importance: Arugula is the peppery leafy green of Eruca vesicaria, also known as rocket, valued for its low calorie density, vitamin K, vitamin C, folate,…

Asian Pear

Family: Rosaceae

Importance: Asian pear is a crisp, high-water-content fruit belonging primarily to Pyrus pyrifolia and related pear cultivars traditionally cultivated throughout China, Korea, and Japan. Unlike…

Asparagus

Family: Asparagaceae

Importance: Asparagus is the young edible spear of Asparagus officinalis, valued for its tender stalks, green color, fiber, folate, vitamin K, vitamin C, vitamin A…

Avocado (Hass)

Family: Lauraceae

Importance: Hass avocado is a nutrient-dense fruit derived from Persea americana and is distinguished from most fruits by its high monounsaturated fat content, low sugar…

Açaí

Family: Arecaceae

Importance: Açaí is a dark purple palm fruit from Euterpe oleracea, most often eaten as unsweetened frozen pulp. Its value comes from a rare fruit…

Bamboo Shoots

Family: Poaceae

Importance: Bamboo shoots are the young edible shoots of bamboo species such as Bambusa, Dendrocalamus, and Phyllostachys, valued for their crisp texture, mild flavor, fiber,…

Banana

Family: Musaceae

Importance: Banana is a widely consumed tropical fruit valued for its digestible carbohydrate, potassium content, vitamin B6, manganese, vitamin C, fiber, and naturally occurring phytochemicals….

Basil (Fresh, Raw)

Family: Lamiaceae

Importance: Fresh raw basil is an aromatic leafy herb with a nutrient profile built around vitamin K activity, carotenoids, vitamin C, calcium, magnesium, manganese, iron,…

Bay Leaf (Dried)

Family: Lauraceae

Importance: Dried bay leaf is an aromatic leaf spice from Laurus nobilis with a concentrated profile of essential oils, fiber, calcium, iron, magnesium, manganese, potassium,…

Beech / Shimeji (Raw)

Family: Lyophyllaceae

Importance: Raw beech shimeji mushrooms are edible cluster mushrooms with a strong nutritional identity built around water-rich mushroom tissue, modest plant protein, fiber, potassium, phosphorus,…

Beech Nut (Raw, Unleached, Unroasted)

Family: Fagaceae

Importance: Raw beech nuts are small triangular nuts produced by beech trees in the Fagus genus. They are a concentrated seasonal food with meaningful fat,…

Beetroot

Family: Amaranthaceae

Importance: Beetroot is the red-purple storage root of Beta vulgaris, valued for its earthy sweetness, fiber, folate, potassium, manganese, magnesium, dietary nitrate, betalain pigments, and…

Bell Pepper (Green)

Family: Solanaceae

Importance: Green bell pepper is the immature green fruit of Capsicum annuum, valued as a crisp vegetable for its low calorie density, vitamin C, vitamin…

Bell Pepper (Red, Sweet)

Family: Solanaceae

Importance: Red bell pepper is the fully ripened red fruit of Capsicum annuum, valued as a sweet crisp vegetable for its very high vitamin C,…

Bell Pepper (Yellow/Orange)

Family: Solanaceae

Importance: Yellow bell pepper is the fully ripened yellow fruit of Capsicum annuum, valued as a sweet crisp vegetable for its very high vitamin C,…

Bergamot (Citrus bergamia)

Family: Rutaceae

Importance: Bergamot is a bitter citrus fruit from Citrus bergamia, best known for its aromatic peel, acidic juice, and unusually concentrated citrus flavonoid profile. Unlike…

Bilberry (wild European blueberry)

Family: Ericaceae

Importance: Bilberry is a small, dark blue-purple berry from Vaccinium myrtillus, a wild European species closely related to blueberry but chemically distinct because its colored…

Bitter Melon (Momordica charantia)

Family: Cucurbitaceae

Importance: Bitter melon is the ridged green fruit of Momordica charantia, used as a vegetable and valued for its intensely bitter flavor, vitamin C, folate,…

Black Beans

Family: Fabaceae

Importance: Black beans are nutrient-dense legumes with a strong nutritional identity built around complex carbohydrates, fiber, plant protein, folate, magnesium, potassium, phosphorus, iron, zinc, manganese,…

Black currant

Family: Grossulariaceae

Importance: Black currant is a dark purple berry from Ribes nigrum, known for its sharp tart flavor, deep color, vitamin C content, and concentrated berry…

Black Pepper (Ground)

Family: Piperaceae

Importance: Ground black pepper is a concentrated spice from Piper nigrum with a strong phytochemical identity built around piperine, volatile oils, phenolic compounds, minerals, fiber,…

Black Rice (Cooked)

Family: Poaceae (Rice)

Importance: Cooked black rice is a whole grain with a strong nutritional identity built around complex carbohydrates, fiber, manganese, magnesium, phosphorus, iron, zinc, anthocyanins, phenolic…

Black Sesame Seeds (Whole, Dried)

Family: Pedaliaceae

Importance: Whole dried black sesame seed is a mineral-rich oilseed with a strong profile of plant protein, fiber, calcium, copper, manganese, magnesium, iron, zinc, phosphorus,…

Black Walnut (Raw/Dried, Unsalted)

Family: Juglandaceae

Importance: Raw black walnut is a concentrated tree nut with a distinctive nutrient profile built around plant protein, unsaturated fat, fiber, minerals, tocopherols, and phenolic…

Black-eyed Peas (Cowpeas), Cooked (Boiled, No Salt)

Family: Fabaceae

Importance: Cooked black-eyed peas are nutrient-dense legumes with a strong nutritional identity built around complex carbohydrates, fiber, plant protein, folate, potassium, magnesium, phosphorus, iron, zinc,…

Blackberry

Family: Rosaceae

Importance: Blackberry is a dark, juicy aggregate fruit from Rubus species, valued for its deep purple-black color, tart-sweet flavor, fiber, vitamin C, vitamin K, manganese,…

Blackthorn (sloe)

Family: Rosaceae

Importance: Blackthorn sloe is the small dark purple fruit of Prunus spinosa, a thorny shrub native to Europe and parts of western Asia. The fruit…

Blood orange

Family: Rutaceae

Importance: Blood orange is a red-fleshed citrus fruit from Citrus sinensis, valued for its sweet-tart flavor, vitamin C, potassium, fiber, folate, organic acids, and unusually…

Blueberry

Family: Ericaceae

Importance: Blueberry is a small blue-purple berry from Vaccinium species, valued for its sweet-tart flavor, fiber, vitamin C, vitamin K, manganese, and dense polyphenol content….

Bok Choy (Pak Choi)

Family: Brassicaceae

Importance: Bok choy is a tender Chinese cabbage in the Brassica rapa Chinensis group, valued for its crisp white stems, dark green leaves, low calorie…

Brazil Nut (Raw, Unroasted, Unsalted)

Family: Lecythidaceae

Importance: Raw Brazil nut is a highly concentrated Amazon tree nut best known for its exceptional selenium content, along with magnesium, copper, phosphorus, manganese, zinc,…

Breadfruit

Family: Moraceae

Importance: Breadfruit is a starchy tropical fruit from Artocarpus altilis, valued as a carbohydrate-rich whole food with fiber, potassium, vitamin C, magnesium, phosphorus, thiamin, niacin,…

Breadnut / Maya Nut (Ramón) — Raw (fresh-weight baseline)

Family: Moraceae

Importance: Raw breadnut, also known as Maya nut or ramon seed, is a starchy tropical tree seed from Brosimum alicastrum with a nutrient pattern built…

Broccoli

Family: Brassicaceae

Importance: Broccoli is the green flowering head and tender stalk of Brassica oleracea var. italica, valued for its vitamin C, vitamin K, folate, fiber, potassium,…

Broccoli Rabe (Rapini)

Family: Brassicaceae

Importance: Broccoli rabe, also called rapini, is the leafy flowering shoot of Brassica rapa subsp. rapa, valued for its bitter greens, tender stems, small buds,…

Broccolini (Baby Broccoli)

Family: Brassicaceae

Importance: Broccolini is a tender-stemmed Brassica vegetable developed from broccoli and Chinese kale, valued for its small florets, long edible stems, mild sweet flavor, vitamin…

Brown Rice (Cooked)

Family: Poaceae

Importance: Cooked brown rice is a whole grain with a strong nutritional identity built around complex carbohydrates, fiber, manganese, magnesium, phosphorus, selenium, B vitamins, gamma-oryzanol,…

Brussels Sprouts

Family: Brassicaceae

Importance: Brussels sprouts are compact miniature cabbage-like buds of Brassica oleracea var. gemmifera, valued for their dense leafy structure, vitamin K, vitamin C, folate, fiber,…

Buckwheat Groats (Raw, Uncooked)

Family: Polygonaceae

Importance: Raw buckwheat groats are nutrient-dense pseudocereal seeds with a strong profile of complex carbohydrate, plant protein, fiber, magnesium, manganese, phosphorus, copper, zinc, iron, rutin,…

Buckwheat Groats (Whole, Cooked)

Family: Polygonaceae

Importance: Cooked buckwheat groats are a whole pseudo-grain with a strong nutritional identity built around complex carbohydrates, fiber, magnesium, manganese, copper, phosphorus, complete plant protein,…

Butter Beans (Large Lima), Cooked (Boiled, Drained, No Salt)

Family: Fabaceae

Importance: Cooked butter beans, also known as large lima beans, are nutrient-dense legumes with a strong nutritional identity built around complex carbohydrates, fiber, plant protein,…

Butternut Squash

Family: Cucurbitaceae

Importance: Butternut squash is an orange-fleshed winter squash from Cucurbita moschata, valued for its sweet nutty flavor, smooth texture, fiber, potassium, magnesium, vitamin C, vitamin…

Cabbage (Green)

Family: Brassicaceae

Importance: Green cabbage is the compact leafy head of Brassica oleracea var. capitata, valued for its crisp texture, mild peppery sweetness, vitamin C, vitamin K,…

Cactus pear (Prickly pear)

Family: Cactaceae

Importance: Cactus pear is the colorful fruit of Opuntia species, especially Opuntia ficus-indica, and is also called prickly pear. The fruit has a soft juicy…

Camu Camu

Family: Myrtaceae

Importance: Camu camu is a small Amazonian berry from Myrciaria dubia recognized for one of the highest naturally occurring vitamin C concentrations found in fruit….

Canary melon

Family: Cucurbitaceae

Importance: Canary melon is a bright yellow melon from Cucumis melo, valued for its sweet aroma, pale juicy flesh, hydration, vitamin C, vitamin A carotenoid…

Cantaloupe (muskmelon)

Family: Cucurbitaceae

Importance: Cantaloupe is an orange-fleshed melon from Cucumis melo, valued for hydration, natural sweetness, vitamin C, beta-carotene, potassium, folate, and gentle digestive fiber. Its bright…

Caraway Seeds (Whole, Raw)

Family: Apiaceae

Importance: Whole raw caraway seed is an aromatic Apiaceae seed with a strong nutritional profile built around fiber, plant protein, iron, calcium, magnesium, phosphorus, potassium,…

Carrot

Family: Apiaceae

Importance: Carrot is the orange storage root of Daucus carota subsp. sativus, valued for its crisp texture, natural sweetness, fiber, potassium, vitamin K, vitamin C,…

Cashew (Raw, Unroasted, Unsalted)

Family: Anacardiaceae

Importance: Raw cashew is a nutrient-dense tree nut with a strong balance of unsaturated fat, plant protein, copper, magnesium, phosphorus, manganese, zinc, iron, vitamin K,…

Cassava (Yuca / Manioc)

Family: Euphorbiaceae

Importance: Cassava is the starchy storage root of Manihot esculenta, valued as a major tropical staple for its dense carbohydrate energy, mild flavor, potassium, vitamin…

Cauliflower

Family: Brassicaceae

Importance: Cauliflower is the compact immature flower head of Brassica oleracea var. botrytis, valued for its mild flavor, tender curds, vitamin C, vitamin K, folate,…

Cauliflower (Green Variant)

Family: Brassicaceae

Importance: Green cauliflower is a green-pigmented cultivar of Brassica oleracea var. botrytis, valued for its tender curds, mild cruciferous flavor, vitamin C, vitamin K, folate,…

Cayenne Pepper (Ground, Hot)

Family: Solanaceae (Nightshade Family)

Importance: Ground hot cayenne is a concentrated Capsicum spice with a strong phytochemical profile built around capsaicinoids, carotenoids, vitamin A activity, vitamin C contribution, vitamin…

Celeriac (Celery Root)

Family: Apiaceae

Importance: Celeriac is the swollen root base of Apium graveolens var. rapaceum, valued for its celery-like aroma, firm white flesh, fiber, potassium, phosphorus, vitamin K,…

Celery

Family: Apiaceae

Importance: Celery is the crisp green stalk of Apium graveolens var. dulce, valued for its high water content, crunchy texture, potassium, vitamin K, folate, vitamin…

Chanterelle (Raw)

Family: Cantharellaceae

Importance: Raw chanterelle mushrooms are wild edible mushrooms with a strong nutritional identity built around water-rich fungal tissue, fiber, modest plant protein, potassium, copper, iron,…

Chayote (Vegetable Pear / Mirliton)

Family: Cucurbitaceae

Importance: Chayote is the pale green fruit vegetable of Sechium edule, valued for its crisp texture, mild flavor, high water content, fiber, folate, vitamin C,…

Cherimoya

Family: Annonaceae

Importance: Cherimoya is a creamy tropical and subtropical fruit from Annona cherimola, valued for its custard-like texture, sweet aromatic flavor, fiber, vitamin C, potassium, magnesium,…

Cherry (sweet)

Family: Rosaceae

Importance: Sweet cherry is the fruit of Prunus avium, valued for its deep red to purple color, juicy texture, natural sweetness, fiber, potassium, vitamin C,…

Cherry Tomato

Family: Solanaceae

Importance: Cherry tomato is the small round fruit vegetable of Solanum lycopersicum, valued for its sweet-tart flavor, juicy texture, vitamin C, potassium, folate, fiber, lycopene,…

Chervil (Fresh, Raw)

Family: Apiaceae (Carrot / Parsley Family)

Importance: A delicate aromatic herb rich in chlorophyll, apigenin, and vitamin K; traditionally used to support digestion, circulation, and gentle detoxification.

Chestnut (Raw, Peeled)

Family: Fagaceae

Importance: Raw peeled chestnut is very different from most nuts because it is naturally lower in fat and higher in complex carbohydrate, water, potassium, vitamin…

Chia Seeds (Whole, Dried)

Family: Lamiaceae

Importance: Whole dried chia seed is a nutrient-dense seed with a strong profile of soluble fiber, insoluble fiber, alpha-linolenic acid, plant protein, calcium, magnesium, phosphorus,…

Chickpeas (Garbanzo, Cooked)

Family: Fabaceae

Importance: Chickpeas are nutrient-dense legumes with a strong nutritional identity built around complex carbohydrates, fiber, plant protein, folate, magnesium, potassium, phosphorus, iron, zinc, manganese, resistant…

Chili Pepper (Jalapeño)

Family: Solanaceae

Importance: Jalapeño pepper is the green or red chili fruit of Capsicum annuum, valued for its bright heat, crisp flesh, vitamin C, vitamin B6, vitamin…

Chili Pepper (Poblano)

Family: Solanaceae

Importance: Poblano pepper is the large dark green chili fruit of Capsicum annuum, valued for its mild heat, earthy flavor, thick flesh, vitamin C, vitamin…

Chili Pepper (Serrano)

Family: Solanaceae

Importance: Serrano pepper is the slender green or red chili fruit of Capsicum annuum, valued for its clean heat, crisp texture, vitamin C, vitamin B6,…

Chives (Raw)

Family: Amaryllidaceae

Importance: Raw chives are a fresh Allium herb with a nutrient profile built around vitamin K activity, vitamin C, carotenoids, folate, potassium, calcium, magnesium, iron,…

Chokecherry (raw, pitted)

Family: Rosaceae

Importance: Chokecherry is a dark red to purple-black fruit from Prunus virginiana, a North American wild cherry valued for its tart flavor, deep pigments, fiber,…

Cilantro / Coriander Leaf (Fresh, Raw)

Family: Apiaceae

Importance: Fresh raw cilantro is a leafy herb from Coriandrum sativum with a nutrient profile built around vitamin K activity, vitamin C, provitamin A carotenoids,…

Cinnamon (Cassia, Ground)

Family: Lauraceae

Importance: Ground cassia cinnamon is a concentrated bark spice from Cinnamomum cassia with a strong phytochemical profile built around cinnamaldehyde, procyanidins, catechin-related polyphenols, coumarin, cinnamic…

Cinnamon (Ceylon, Ground)

Family: Lauraceae

Importance: Ground Ceylon cinnamon is a concentrated bark spice from Cinnamomum verum with a strong phytochemical profile built around cinnamaldehyde, eugenol, procyanidins, catechin-related polyphenols, cinnamic…

Clementine

Family: Rutaceae

Importance: Clementine is a small, easy-peeling citrus fruit from Citrus clementina, valued for its sweet flavor, juicy segments, vitamin C, fiber, potassium, folate, and citrus…

Cloudberry

Family: Rosaceae

Importance: Cloudberry is a golden-orange northern berry from Rubus chamaemorus, valued for its tart flavor, vitamin C, carotenoids, fiber, vitamin E, seed lipids, and concentrated…

Cloves (Ground)

Family: Myrtaceae

Importance: Ground cloves are a concentrated spice made from the dried flower buds of Syzygium aromaticum, with a very strong phytochemical profile built around eugenol,…

Coconut (raw meat)

Family: Arecaceae

Importance: Raw coconut is the white edible kernel of Cocos nucifera, a tropical palm fruit valued for its firm texture, distinctive flavor, fiber, manganese, copper,…

Collard Greens

Family: Brassicaceae

Importance: Collard greens are broad leafy greens from Brassica oleracea var. viridis, valued for their deep green leaves, sturdy texture, vitamin K, vitamin C, folate,…

Coriander Seeds (Whole, Raw)

Family: Apiaceae

Importance: Whole raw coriander seed is an aromatic seed from Coriandrum sativum with a nutrient profile built around fiber, plant protein, iron, magnesium, manganese, copper,…

Corn (Sweet, Yellow)

Family: Poaceae

Importance: Sweet corn is the tender kernel stage of Zea mays, valued for its naturally sweet flavor, starch, fiber, potassium, magnesium, phosphorus, thiamin, folate, vitamin…

Crabapple (Malus spp.)

Family: Rosaceae

Importance: Crabapple is a small, tart fruit from wild and ornamental Malus species, closely related to cultivated apples but usually sharper, firmer, and more astringent….

Cranberry

Family: Ericaceae

Importance: Cranberry is a tart red berry from Vaccinium macrocarpon, valued for its sharp flavor, fiber, vitamin C, manganese, organic acids, and highly distinctive polyphenol…

Cranberry (Roman/Borlotti) Beans (Cooked)

Family: Fabaceae

Importance: Cranberry beans, also known as Roman beans or borlotti beans, are nutrient-dense legumes with a strong nutritional identity built around complex carbohydrates, fiber, plant…

Cremini / Baby Bella (Raw)

Family: Agaricaceae

Importance: Raw cremini mushrooms, also called baby bella mushrooms, are immature brown forms of Agaricus bisporus with a strong nutritional identity built around water-rich fungal…

Cremini Mushroom

Family: Agaricaceae

Importance: Cremini mushroom is the brown immature form of Agaricus bisporus, the same species as white button and portobello mushrooms, valued for its earthy flavor,…

Cucumber

Family: Cucurbitaceae

Importance: Cucumber is the crisp water-rich fruit vegetable of Cucumis sativus, valued for its refreshing flavor, hydration, low calorie density, fiber, potassium, vitamin K, vitamin…

Cumin Seeds (Whole, Raw)

Family: Apiaceae

Importance: Whole cumin seed is an aromatic seed from Cuminum cyminum with a concentrated profile of fiber, plant protein, iron, magnesium, manganese, phosphorus, potassium, zinc,…

Cupuaçu (fresh pulp)

Family: Malvaceae

Importance: Cupuaçu is a large Amazonian fruit from Theobroma grandiflorum, a close botanical relative of cacao. The fruit has a thick brown shell, creamy white…

Curry Leaf (Fresh, Raw)

Family: Rutaceae (Citrus Family)

Importance: Fresh raw curry leaf is an aromatic leafy herb from Murraya koenigii with a nutrient profile built around vitamin C, vitamin A carotenoids, calcium,…

Custard Apple (Atemoya type)

Family: Annonaceae

Importance: Custard apple is a sweet, creamy tropical fruit from Annona squamosa, valued for its soft pulp, natural carbohydrate, fiber, vitamin C, vitamin B6, potassium,…

Daikon Radish

Family: Brassicaceae

Importance: Daikon radish is the long white root of Raphanus sativus var. longipinnatus, valued for its crisp texture, mild peppery flavor, high water content, vitamin…

Dandelion Greens

Family: Asteraceae

Importance: Dandelion greens are the edible leaves of Taraxacum officinale, valued for their bitter flavor, deep green color, vitamin K, vitamin A carotenoid activity, vitamin…

Date (Medjool)

Family: Arecaceae

Importance: Medjool date is the soft, large fruit of Phoenix dactylifera, valued for its natural sweetness, chewy texture, fiber, potassium, copper, magnesium, manganese, vitamin B6,…

Dill Weed (Fresh)

Family: Apiaceae

Importance: Fresh dill weed is an aromatic leafy herb from Anethum graveolens with a nutrient profile built around vitamin C, vitamin A carotenoids, vitamin K…

Dragon Fruit (red pitaya)

Family: Cactaceae

Importance: Red dragon fruit is the red-fleshed fruit of Hylocereus polyrhizus, also known as red pitaya. It is valued for its vivid magenta pulp, mild…

Durian

Family: Malvaceae

Importance: Durian is a tropical fruit from Durio zibethinus, valued for its creamy texture, strong aroma, carbohydrate energy, fiber, potassium, vitamin C, thiamin, riboflavin, vitamin…

Durum Wheat Berries (Cooked)

Family: Poaceae

Importance: Cooked durum wheat berries are whole kernels of durum wheat with a strong nutritional identity built around complex carbohydrates, fiber, plant protein, selenium, manganese,…

Edamame (Immature Soybeans, Cooked)

Family: Fabaceae

Importance: Cooked edamame is a young green soybean legume with a strong nutritional identity built around complete plant protein, fiber, folate, vitamin K, potassium, magnesium,…

Edamame (Soybeans, cooked shelled)

Family: Fabaceae

Importance: Edamame is the immature green soybean of Glycine max, harvested before the bean fully dries, valued for its tender texture, high plant protein, fiber,…

Eggplant

Family: Solanaceae

Importance: Eggplant is the purple, white, or striped fruit vegetable of Solanum melongena, valued for its mild earthy flavor, soft cooked texture, fiber, potassium, manganese,…

Einkorn (Cooked)

Family: Poaceae (Ancient Wheat)

Importance: Cooked einkorn is an ancient whole wheat with a strong nutritional identity built around complex carbohydrates, fiber, plant protein, lutein, carotenoids, magnesium, phosphorus, zinc,…

Elderberry

Family: Adoxaceae

Importance: Elderberry is a small dark purple-black berry from Sambucus species, especially Sambucus nigra and Sambucus canadensis, valued for its deep pigment, tart flavor, fiber,…

Endive (Curly Endive / Frisée)

Family: Asteraceae

Importance: Endive is a bitter leafy vegetable from Cichorium endivia, valued for its crisp leaves, low calorie density, vitamin K, folate, vitamin A carotenoid activity,…

Enoki Mushroom

Family: Physalacriaceae

Importance: Enoki mushroom is the slender white cultivated form of Flammulina velutipes, valued for its delicate texture, mild flavor, low calorie density, protein, fiber, potassium,…

Enoki Mushroom (Raw)

Family: Physalacriaceae

Importance: Raw enoki mushrooms are delicate edible mushrooms with a strong nutritional identity built around water-rich fungal tissue, modest plant protein, fiber, potassium, phosphorus, copper,…

Fava Beans (Broad Beans, Cooked)

Family: Fabaceae

Importance: Fava beans are nutrient-dense legumes with a strong nutritional identity built around complex carbohydrates, fiber, plant protein, folate, potassium, magnesium, phosphorus, iron, zinc, manganese,…

Feijoa (pineapple guava)

Family: Myrtaceae

Importance: Feijoa is a green aromatic fruit from Acca sellowiana, also called pineapple guava, valued for its tropical floral flavor, vitamin C, dietary fiber, potassium,…

Fennel Bulb

Family: Apiaceae

Importance: Fennel is the crisp aromatic bulb of Foeniculum vulgare, valued for its sweet anise-like flavor, fiber, potassium, vitamin C, folate, manganese, calcium, magnesium, and…

Fennel Fronds (Fresh, Raw)

Family: Apiaceae

Importance: Fresh fennel fronds are aromatic green leaves from Foeniculum vulgare with a nutrient profile built around vitamin C, vitamin K activity, potassium, calcium, magnesium,…

Fennel Seeds (Whole, Raw)

Family: Apiaceae

Importance: Whole raw fennel seed is an aromatic seed from Foeniculum vulgare with a strong profile of fiber, plant protein, iron, calcium, magnesium, manganese, phosphorus,…

Fenugreek Seeds (Whole, Raw, Dried)

Family: Fabaceae

Importance: Whole raw fenugreek seed is a nutrient-dense legume seed with a strong profile of soluble fiber, plant protein, iron, magnesium, manganese, phosphorus, potassium, zinc,…

Fig

Family: Moraceae

Importance: Fig is the soft edible fruit of Ficus carica, valued for its natural sweetness, tiny crunchy seeds, fiber, potassium, calcium, magnesium, copper, vitamin K,…

Flageolet (French) Beans (Cooked)

Family: Fabaceae

Importance: Flageolet beans are pale green common beans with a strong nutritional identity built around complex carbohydrates, fiber, plant protein, folate, potassium, magnesium, phosphorus, iron,…

Flax Seeds (Whole, Raw/Dried)

Family: Linaceae

Importance: Whole raw flax seed is a nutrient-dense oilseed with a strong profile of alpha-linolenic acid, fiber, plant protein, magnesium, phosphorus, copper, manganese, thiamin, lignans,…

Fonio (Cooked)

Family: Poaceae (Millet Family)

Importance: Cooked fonio is a small-seeded West African whole grain with a strong nutritional identity built around complex carbohydrates, modest protein, fiber, iron, zinc, magnesium,…

Freekeh (Green Roasted Wheat, Cooked)

Family: Poaceae (Wheat)

Importance: Cooked freekeh is a roasted green wheat whole grain with a strong nutritional identity built around complex carbohydrates, fiber, plant protein, magnesium, manganese, phosphorus,…

Galia melon

Family: Cucurbitaceae

Importance: Galia melon is a sweet aromatic melon from Cucumis melo, developed from a cross between green-fleshed and netted melon types. It has a netted…

Garlic

Family: Amaryllidaceae

Importance: Garlic is the pungent bulb of Allium sativum, valued for its sulfur-rich aroma, strong culinary flavor, manganese, vitamin B6, vitamin C, selenium, fiber, potassium,…

Garlic (Powder / Granules)

Family: Amaryllidaceae

Importance: Garlic powder is a concentrated Allium spice made from dehydrated garlic, with a strong profile of organosulfur compounds, fiber, potassium, phosphorus, calcium, magnesium, iron,…

Ginger (Ground)

Family: Zingiberaceae

Importance: Ground ginger is a concentrated rhizome spice from Zingiber officinale with a strong phytochemical profile built around gingerols, shogaols, zingerone, paradols, volatile oils, fiber,…

Gooseberry

Family: Grossulariaceae

Importance: Gooseberry is a tart, translucent berry from Ribes uva-crispa, valued for its bright acidity, vitamin C, fiber, potassium, manganese, and berry polyphenols. The fruit…

Grape (European, red/green)

Family: Vitaceae

Importance: Grape is the fruit of Vitis vinifera and related Vitis species, valued for its natural sweetness, juicy texture, potassium, vitamin K, copper, fiber, organic…

Grapefruit (pink/red, raw)

Family: Rutaceae

Importance: Pink grapefruit is a red-pink citrus fruit from Citrus paradisi, valued for its tart-sweet flavor, hydration, vitamin C, potassium, fiber, carotenoids, and citrus flavonoids….

Great Northern Beans (Cooked)

Family: Fabaceae

Importance: Great northern beans are mild white legumes with a strong nutritional identity built around complex carbohydrates, fiber, plant protein, folate, potassium, magnesium, phosphorus, iron,…

Green Beans (Snap Beans)

Family: Fabaceae

Importance: Green beans are the immature pods of Phaseolus vulgaris, valued for their crisp texture, mild flavor, fiber, vitamin C, vitamin K, folate, potassium, magnesium,…

Green Peas

Family: Fabaceae

Importance: Green peas are the immature seeds of Pisum sativum, valued for their sweet flavor, tender texture, plant protein, fiber, folate, vitamin K, vitamin C,…

Green Tea (Brewed, Unsweetened)

Family: Theaceae

Importance: Brewed green tea is a low-calorie infusion from Camellia sinensis leaves with a strong phytochemical profile built around catechins, flavonols, L-theanine, caffeine, small mineral…

Guaraná (roasted seed powder)

Family: Sapindaceae

Importance: Guarana is the seed-containing fruit of Paullinia cupana, a climbing Amazonian plant best known for its caffeine-rich seeds. The mature fruit opens to reveal…

Guava (common)

Family: Myrtaceae

Importance: Guava is a tropical fruit from Psidium guajava, valued for its aromatic flavor, edible seeds, fiber, potassium, folate, vitamin A activity, and exceptionally high…

Hawthorn berry

Family: Rosaceae

Importance: Hawthorn berry is the small red fruit of Crataegus species, valued for its tart flavor, pectin-rich flesh, vitamin C, minerals, organic acids, and concentrated…

Hazelnut / Filbert (Raw, Unroasted, Unsalted)

Family: Betulaceae

Importance: Raw hazelnut is a nutrient-dense tree nut with a strong profile of monounsaturated fat, vitamin E activity, manganese, copper, magnesium, fiber, plant protein, folate,…

Hemp Seeds (Hemp Hearts, Hulled, Dried)

Family: Cannabaceae

Importance: Hulled dried hemp seed is a nutrient-dense seed with a strong profile of plant protein, arginine, magnesium, phosphorus, potassium, zinc, iron, copper, manganese, thiamin,…

Highbush cranberry (Viburnum trilobum)

Family: Adoxaceae

Importance: Highbush cranberry is the tart red fruit of Viburnum opulus var. americanum and related Viburnum species. Although it resembles true cranberry in color and…

Honeydew melon

Family: Cucurbitaceae

Importance: Honeydew is a pale green melon from Cucumis melo, valued for its high water content, gentle sweetness, vitamin C, potassium, folate, and mild digestive…

Huckleberry (raw)

Family: Ericaceae

Importance: Huckleberry is a small dark berry name used for several wild Vaccinium and Gaylussacia species, valued for its deep blue-purple color, tart-sweet flavor, vitamin…

Huito (Genipa americana)

Family: Rubiaceae

Importance: Huito is the fruit of Genipa americana, also known as jagua or genipap, a tropical fruit native to the Amazon and other humid regions…

Jabuticaba

Family: Myrtaceae

Importance: Jabuticaba is a dark purple Brazilian fruit from Plinia and Myrciaria species, especially Plinia cauliflora and Plinia jaboticaba, valued for its grape-like pulp, thick…

Jerusalem Artichoke (Sunchoke)

Family: Asteraceae

Importance: Jerusalem artichoke is the edible tuber of Helianthus tuberosus, valued for its nutty flavor, crisp raw texture, tender cooked texture, potassium, iron, thiamin, phosphorus,…

Jicama

Family: Fabaceae

Importance: Jicama is the crisp edible root of Pachyrhizus erosus, valued for its refreshing crunch, mild sweetness, high water content, vitamin C, potassium, magnesium, fiber,…

Job’s Tears / Coix (Cooked)

Family: Poaceae (Millet Family)

Importance: Cooked Job’s tears is a whole grain from Coix lacryma-jobi with a strong nutritional identity built around complex carbohydrates, fiber, plant protein, magnesium, phosphorus,…

Jujube (Chinese red date)

Family: Rhamnaceae

Importance: Jujube is the fruit of Ziziphus jujuba, valued for its crisp fresh texture when immature, chewy sweetness when dried, vitamin C, potassium, fiber, polysaccharides,…

Kale

Family: Brassicaceae

Importance: Kale is a dark leafy cruciferous vegetable from Brassica oleracea, valued for its dense green leaves, vitamin K, vitamin C, vitamin A carotenoid activity,…

Kamut / Khorasan Wheat (Cooked)

Family: Poaceae (Wheat)

Importance: Cooked Kamut Khorasan wheat is an ancient whole wheat with a strong nutritional identity built around complex carbohydrates, fiber, plant protein, selenium, magnesium, zinc,…

Kasha (Toasted Buckwheat Groats, Cooked)

Family: Polygonaceae (Buckwheat)

Importance: Cooked kasha is roasted buckwheat groats prepared as a whole pseudo-grain, with a strong nutritional identity built around complex carbohydrates, fiber, magnesium, manganese, copper,…

Kidney Beans (Red, Cooked)

Family: Fabaceae

Importance: Red kidney beans are nutrient-dense legumes with a strong nutritional identity built around complex carbohydrates, fiber, plant protein, folate, potassium, magnesium, phosphorus, iron, zinc,…

King Oyster / King Trumpet (Raw)

Family: Pleurotaceae

Importance: Raw king oyster mushrooms are large-stemmed edible mushrooms with a strong nutritional identity built around water-rich fungal tissue, modest plant protein, fiber, potassium, phosphorus,…

Kiwi (golden)

Family: Actinidiaceae

Importance: Golden kiwi is the yellow-fleshed fruit of Actinidia chinensis, valued for its smooth sweetness, tropical aroma, vitamin C, vitamin E, vitamin K, folate, potassium,…

Kiwi (green)

Family: Actinidiaceae

Importance: Green kiwi is the green-fleshed fruit of Actinidia deliciosa, valued for its bright tart flavor, edible seeds, fiber, vitamin C, vitamin K, vitamin E,…

Kiwi (green, Hayward)

Family: Actinidiaceae

Importance: Kiwi is the green-fleshed fruit of Actinidia deliciosa, valued for its bright tart flavor, edible seeds, fiber, vitamin C, vitamin K, vitamin E, potassium,…

Kohlrabi

Family: Brassicaceae

Importance: Kohlrabi is the swollen stem of Brassica oleracea var. gongylodes, valued for its crisp texture, mild cabbage-turnip flavor, vitamin C, potassium, fiber, vitamin B6,…

Lavender (Culinary, Dried Flowers)

Family: Lamiaceae (Mint Family)

Importance: Dried culinary lavender is an aromatic flower herb from Lavandula species with a concentrated phytochemical profile built around volatile oils, phenolic acids, flavonoids, tannins,…

Leek

Family: Amaryllidaceae

Importance: Leek is the mild onion-like stem and leaf vegetable of Allium ampeloprasum var. porrum, valued for its sweet savory flavor, fiber, vitamin K, vitamin…

Leek Greens

Family: Amaryllidaceae

Importance: Leek greens are the darker upper leaves of Allium ampeloprasum var. porrum, valued for their stronger Allium flavor, green pigments, fiber, vitamin K, vitamin…

Lemon (without peel, raw)

Family: Rutaceae

Importance: Lemon is a bright yellow citrus fruit from Citrus limon, valued for its sharp acidity, vitamin C, pectin, potassium, citric acid, and citrus phytochemicals….

Lemongrass (Fresh, Raw)

Family: Poaceae (Grass Family)

Importance: Fresh raw lemongrass is an aromatic grass herb from Cymbopogon species with a nutrient profile built around fiber, potassium, manganese, iron, magnesium, calcium, zinc,…

Lentils (Brown, Cooked)

Family: Fabaceae

Importance: Brown lentils are nutrient-dense legumes with a strong nutritional identity built around complex carbohydrates, fiber, plant protein, folate, potassium, magnesium, phosphorus, iron, zinc, manganese,…

Lentils – Black (Beluga, Cooked)

Family: Fabaceae

Importance: Black lentils are small dark legumes with a strong nutritional identity built around complex carbohydrates, fiber, plant protein, folate, potassium, magnesium, phosphorus, iron, zinc,…

Lentils – Green (Cooked, Whole)

Family: Fabaceae

Importance: Green lentils are nutrient-dense legumes with a strong nutritional identity built around complex carbohydrates, fiber, plant protein, folate, potassium, magnesium, phosphorus, iron, zinc, manganese,…

Lentils – Red (Cooked, Whole)

Family: Fabaceae

Importance: Red lentils are nutrient-dense legumes with a strong nutritional identity built around complex carbohydrates, fiber, plant protein, folate, potassium, magnesium, phosphorus, iron, zinc, manganese,…

Lettuce (Butterhead / Bibb)

Family: Asteraceae

Importance: Butterhead lettuce is a tender leafy vegetable from Lactuca sativa, valued for its soft cup-shaped leaves, mild flavor, hydration, folate, vitamin K, vitamin A…

Lima Beans (Butter Beans, raw)

Family: Fabaceae

Importance: Lima beans are the mature seeds of Phaseolus lunatus, valued for their creamy texture, plant protein, resistant starch, fiber, folate, potassium, magnesium, iron, manganese,…

Lima Beans (Cooked, Mature Seeds)

Family: Fabaceae

Importance: Lima beans are nutrient-dense legumes with a strong nutritional identity built around complex carbohydrates, fiber, plant protein, folate, potassium, magnesium, phosphorus, iron, zinc, manganese,…

Lime

Family: Rutaceae

Importance: Lime is a small green citrus fruit from Citrus species such as Citrus aurantiifolia and Citrus latifolia, valued for its sharp acidity, vitamin C,…

Lingonberry (cowberry)

Family: Ericaceae

Importance: Lingonberry is a small red northern berry from Vaccinium vitis-idaea, valued for its tart flavor, fiber, vitamin C, manganese, organic acids, and concentrated polyphenol…

Lion's Mane (Raw)

Family: Hericiaceae

Importance: Raw lion’s mane mushroom is an edible tooth fungus with a strong nutritional identity built around water-rich fungal tissue, modest plant protein, fiber, potassium,…

Longan

Family: Sapindaceae

Importance: Longan is the translucent white fruit of Dimocarpus longan, a tropical and subtropical tree in the soapberry family. It is valued for its juicy…

Loquat

Family: Rosaceae

Importance: Loquat is a golden-orange fruit from Eriobotrya japonica, valued for its sweet-tart flavor, juicy flesh, carotenoid color, potassium, fiber, organic acids, and rose-family phytochemicals….

Lotus Seeds (Dried, Raw)

Family: Nelumbonaceae

Importance: Dried lotus seed is a nutrient-dense aquatic seed from Nelumbo nucifera with a profile built around complex carbohydrate, plant protein, fiber, potassium, phosphorus, magnesium,…

Lotus Stem (Renkon)

Family: Nelumbonaceae

Importance: Lotus stem, often called lotus root, is the edible rhizome of Nelumbo nucifera, valued for its crisp texture, mild sweet flavor, distinctive hollow chambers,…

Lulo (Naranjilla)

Family: Solanaceae

Importance: Lulo is a tart orange-green Andean fruit from Solanum quitoense, also known as naranjilla. It is valued for its bright citrus-like flavor, refreshing acidity,…

Lupini (Lupin) Beans, Cooked (Boiled, No Salt)

Family: Fabaceae

Importance: Cooked lupini beans are protein-rich legumes with a strong nutritional identity built around plant protein, fiber, complex carbohydrates, potassium, magnesium, phosphorus, iron, zinc, manganese,…

Lúcuma (raw pulp)

Family: Sapotaceae

Importance: Lucuma is a golden-yellow fruit from Pouteria lucuma, native to the Andean regions of South America and valued for its dense texture, mild sweetness,…

Macadamia Nut (Raw, Unroasted, Unsalted)

Family: Proteaceae

Importance: Raw macadamia is a rich, low-carbohydrate tree nut known for its smooth texture, high monounsaturated fat content, manganese, thiamin, copper, magnesium, fiber, plant protein,…

Maitake (Hen of the Woods)

Family: Meripilaceae

Importance: Highly valued medicinal mushroom rich in beta-glucans (D-fraction), ergosterol, and antioxidants; supports immune and metabolic health.

Maitake (Raw)

Family: Meripilaceae

Importance: Raw maitake mushroom is an edible clustered mushroom with a strong nutritional identity built around water-rich fungal tissue, modest plant protein, fiber, potassium, phosphorus,…

Malabar Spinach (Basella alba)

Family: Basellaceae

Importance: Malabar spinach is a warm-season leafy green from Basella alba and Basella rubra, valued for its tender leaves, mild flavor, mucilaginous texture, vitamin A…

Mandarin (seedless, peeled, raw)

Family: Rutaceae

Importance: Mandarin is a small, easy-peeling citrus fruit from Citrus reticulata and related mandarin-type cultivars, valued for its sweet flavor, juicy segments, vitamin C, fiber,…

Mango

Family: Anacardiaceae

Importance: Mango is the tropical fruit of Mangifera indica, valued for its sweet aromatic flesh, golden-orange color, vitamin C, vitamin A carotenoid activity, fiber, potassium,…

Mangosteen

Family: Clusiaceae

Importance: Mangosteen is a tropical fruit from Garcinia mangostana, valued for its sweet-tart white arils, thick purple rind, vitamin C, fiber, manganese, copper, potassium, and…

Marjoram (Dried)

Family: Lamiaceae (Mint Family)

Importance: Dried marjoram is a concentrated aromatic herb from Origanum majorana with a strong phytochemical profile built around volatile oils, phenolic acids, flavonoids, tannins, fiber,…

Medlar

Family: Rosaceae

Importance: Medlar is the brown pome fruit of Mespilus germanica, a small tree in the rose family. The fruit is firm and acidic when first…

Melon Pear (Pepino Melon)

Family: Solanaceae

Importance: Melon pear, commonly called pepino melon, is the fruit of Solanum muricatum, a South American nightshade-family fruit valued for its mild melon-like flavor, juicy…

Millet (Cooked, Whole Grain)

Family: Poaceae

Importance: Cooked millet is a whole grain with a strong nutritional identity built around complex carbohydrates, fiber, plant protein, magnesium, phosphorus, manganese, copper, iron, zinc,…

Morel (Raw)

Family: Morchellaceae

Importance: Raw morel mushrooms are wild edible mushrooms with a strong nutritional identity built around water-rich fungal tissue, modest plant protein, fiber, potassium, phosphorus, copper,…

Morel Mushroom

Family: Morchellaceae

Importance: Morel mushroom is the honeycomb-capped edible fungus from Morchella species, valued for its deep earthy flavor, firm texture, protein, fiber, iron, copper, manganese, phosphorus,…

Moringa Leaves (Drumstick Tree Leaves)

Family: Moringaceae

Importance: Moringa leaves are the edible leaflets of Moringa oleifera, valued for their concentrated leafy-green nutrition, protein, fiber, vitamin A carotenoid activity, vitamin C, vitamin…

Moth Beans (Cooked, Boiled, No Salt)

Family: Fabaceae

Importance: Cooked moth beans are small drought-tolerant legumes with a strong nutritional identity built around complex carbohydrates, fiber, plant protein, folate, potassium, magnesium, phosphorus, iron,…

Mulberry

Family: Moraceae

Importance: Mulberry is the soft aggregate fruit of Morus species, including black, red, and white mulberries, valued for its sweet-tart flavor, deep pigments, vitamin C,…

Mung Beans (Cooked, Boiled, No Salt)

Family: Fabaceae

Importance: Cooked mung beans are nutrient-dense legumes with a strong nutritional identity built around complex carbohydrates, fiber, plant protein, folate, potassium, magnesium, phosphorus, iron, zinc,…

Mustard Greens

Family: Brassicaceae

Importance: Mustard greens are peppery leafy greens from Brassica juncea and related mustard cultivars, valued for their bold flavor, vitamin K, vitamin C, vitamin A…

Mustard Seeds (Yellow, Whole, Raw)

Family: Brassicaceae

Importance: Whole yellow mustard seed is a nutrient-dense Brassica seed with a strong profile of plant protein, fiber, selenium, magnesium, phosphorus, manganese, iron, zinc, calcium,…

Nance (frozen, unsweetened)

Family: Malpighiaceae

Importance: Nance is the small yellow-orange fruit of Byrsonima crassifolia, also called nanche, murici, or golden spoon. It is valued for its distinctive aroma, tart-sweet…

Napa Cabbage (Chinese Cabbage)

Family: Brassicaceae

Importance: Napa cabbage is a pale green Chinese cabbage from Brassica rapa subsp. pekinensis, valued for its tender leaves, crisp ribs, mild sweet flavor, hydration,…

Navy Beans (Cooked)

Family: Fabaceae

Importance: Navy beans are small white legumes with a strong nutritional identity built around complex carbohydrates, fiber, plant protein, folate, potassium, magnesium, phosphorus, iron, zinc,…

Nectarine

Family: Rosaceae

Importance: Nectarine is a smooth-skinned stone fruit from Prunus persica var. nucipersica, closely related to peach and valued for its juicy texture, sweet-tart flavor, vitamin…

Nopal Cactus Pads (Prickly Pear Pads)

Family: Cactaceae

Importance: Nopal cactus pads are the young edible pads of Opuntia ficus-indica and related Opuntia species, valued for their mild tangy flavor, crisp-tender texture, hydration,…

Nutmeg (Ground)

Family: Myristicaceae

Importance: Ground nutmeg is a concentrated spice made from the seed of Myristica fragrans, with a nutrient and phytochemical profile built around volatile oils, fiber,…

Oats (Cooked, Oatmeal)

Family: Poaceae

Importance: Cooked oats are a whole grain with a strong nutritional identity built around beta-glucan soluble fiber, complex carbohydrates, plant protein, magnesium, manganese, phosphorus, iron,…

Okra

Family: Malvaceae

Importance: Okra is the young edible pod of Abelmoschus esculentus, valued for its tender green pods, mild flavor, mucilage-rich texture, fiber, vitamin C, vitamin K,…

Olive (ripe, canned, black)

Family: Oleaceae

Importance: Black ripe olive is the mature processed fruit of Olea europaea, valued for its savory flavor, monounsaturated fat, fiber, vitamin E, iron, copper, calcium,…

Onion (Yellow)

Family: Amaryllidaceae

Importance: Yellow onion is the mature bulb of Allium cepa, valued for its sweet pungent flavor, culinary depth, vitamin C, vitamin B6, folate, potassium, manganese,…

Onion Powder (Dehydrated, Ground)

Family: Amaryllidaceae

Importance: Onion powder is a concentrated Allium spice made from dehydrated onion, with a nutrient profile built around fiber, potassium, calcium, phosphorus, magnesium, iron, zinc,…

Orange (sweet)

Family: Rutaceae

Importance: Orange is the sweet citrus fruit of Citrus sinensis, valued for its juicy segments, vitamin C, potassium, folate, pectin, carotenoids, organic acids, and citrus…

Oregano (Fresh, Raw)

Family: Lamiaceae

Importance: Fresh raw oregano is an aromatic leafy herb from Origanum species with a nutrient profile built around vitamin K activity, vitamin C, vitamin A…

Oyster Mushroom

Family: Pleurotaceae

Importance: Oyster mushroom is an edible fungus from Pleurotus species, valued for its tender fan-shaped caps, mild savory flavor, low calorie density, protein, fiber, potassium,…

Oyster Mushroom (Raw)

Family: Pleurotaceae

Importance: Raw oyster mushrooms are edible Pleurotus mushrooms with a strong nutritional identity built around water-rich fungal tissue, modest plant protein, fiber, potassium, phosphorus, copper,…

Papaw (Asimina triloba)

Family: Annonaceae

Importance: Papaw, also called North American pawpaw, is the fruit of Asimina triloba, a temperate member of the Annonaceae family native to eastern North America….

Papaya

Family: Caricaceae

Importance: Papaya is the tropical fruit of Carica papaya, valued for its soft orange flesh, sweet aroma, vitamin C, vitamin A carotenoid activity, folate, potassium,…

Paprika (Sweet, Ground)

Family: Solanaceae (Nightshade Family)

Importance: Sweet ground paprika is a concentrated Capsicum annuum spice made from dried, ripe, mild red peppers. Its nutritional importance comes from carotenoid pigments, phenolic…

Parsley (Fresh, Raw)

Family: Apiaceae

Importance: Fresh raw parsley is a nutrient-dense leafy herb with a strong profile of vitamin K activity, vitamin C, provitamin A carotenoids, folate, potassium, calcium,…

Parsnip

Family: Apiaceae

Importance: Parsnip is the pale tapered root of Pastinaca sativa, valued for its sweet earthy flavor, firm texture, fiber, potassium, vitamin C, folate, manganese, magnesium,…

Passion fruit

Family: Passifloraceae

Importance: Passion fruit is the aromatic tropical fruit of Passiflora edulis, valued for its tart-sweet pulp, crunchy edible seeds, fiber, vitamin C, vitamin A carotenoid…

Passion fruit (yellow)

Family: Passifloraceae

Importance: Very high fiber with vitamin C and potassium; rich in carotenoids & flavonoids

Peach (yellow)

Family: Rosaceae

Importance: Peach is the soft stone fruit of Prunus persica, valued for its juicy flesh, sweet floral aroma, vitamin C, potassium, fiber, vitamin A carotenoid…

Peanut (Raw, Unroasted, Unsalted)

Family: Fabaceae

Importance: Raw peanut is a nutrient-dense legume commonly grouped with nuts because of its culinary use, fat profile, protein density, and concentrated mineral content. It…

Pear

Family: Rosaceae

Importance: Pear is the sweet pome fruit of Pyrus species, valued for its juicy texture, mild flavor, edible skin, fiber, potassium, copper, vitamin C, vitamin…

Pecan (Raw, Unroasted, Unsalted)

Family: Juglandaceae

Importance: Raw pecan is a nutrient-dense tree nut with a strong profile of monounsaturated fat, polyunsaturated fat, fiber, manganese, copper, zinc, magnesium, thiamin, plant protein,…

Persimmon (Fuyu/Kaki)

Family: Lythraceae

Importance: Fuyu persimmon is the non-astringent orange fruit of Diospyros kaki, valued for its crisp-to-soft texture, honeyed flavor, fiber, potassium, manganese, copper, vitamin C, vitamin…

Pigeon Peas (Toor, Arhar), Cooked (Boiled, No Salt)

Family: Fabaceae

Importance: Cooked pigeon peas are nutrient-dense legumes with a strong nutritional identity built around complex carbohydrates, fiber, plant protein, folate, potassium, magnesium, phosphorus, iron, zinc,…

Pine Nuts (Pignoli), Dried

Family: Pinaceae

Importance: Dried pine nut is a concentrated seed from pine cones with a strong profile of unsaturated fats, plant protein, arginine, magnesium, phosphorus, zinc, copper,…

Pineapple

Family: Bromeliaceae

Importance: Pineapple is the tropical multiple fruit of Ananas comosus, valued for its sweet-tart flavor, juicy golden flesh, vitamin C, manganese, copper, fiber, organic acids,…

Pink Beans (Cooked)

Family: Fabaceae

Importance: Pink beans are nutrient-dense common beans with a strong nutritional identity built around complex carbohydrates, fiber, plant protein, folate, potassium, magnesium, phosphorus, iron, zinc,…

Pistachio (Raw)

Family: Anacardiaceae

Importance: Raw pistachio is a nutrient-dense tree nut with a strong balance of plant protein, fiber, unsaturated fat, potassium, magnesium, phosphorus, copper, manganese, vitamin B6,…

Pitanga (Surinam cherry)

Family: Myrtaceae

Importance: Pitanga is the small ribbed fruit of Eugenia uniflora, also known as Surinam cherry, Brazilian cherry, or Cayenne cherry. It is valued for its…

Plantain (Green, raw)

Family: Musaceae

Importance: Green plantain is the firm unripe fruit of Musa paradisiaca and related cooking banana cultivars, valued as a starchy vegetable for its dense texture,…

Plantain (raw)

Family: Musaceae

Importance: Raw plantain is the starchy fruit of Musa cultivars, valued for complex carbohydrate, resistant starch, potassium, vitamin C, vitamin B6, magnesium, fiber, and banana-family…

Plum

Family: Rosaceae

Importance: Plum is the juicy stone fruit of Prunus species, especially Prunus domestica and Prunus salicina, valued for its sweet-tart flavor, edible skin, fiber, potassium,…

Pomegranate

Family: Lythraceae

Importance: Pomegranate is the red aril fruit of Punica granatum, valued for its jewel-like edible seeds, tart-sweet juice, fiber, potassium, vitamin C, vitamin K, folate,…

Pomelo (pummelo)

Family: Rutaceae

Importance: Pomelo is the large citrus fruit of Citrus maxima, valued for its thick rind, juicy segments, mild sweet-tart flavor, vitamin C, potassium, fiber, folate,…

Poppy Seeds (Whole, Dried)

Family: Papaveraceae

Importance: Whole dried poppy seed is a nutrient-dense oilseed with a strong profile of plant protein, fiber, calcium, magnesium, phosphorus, iron, zinc, copper, manganese, unsaturated…

Porcini (Raw)

Family: Boletaceae

Importance: Raw porcini mushrooms are wild edible mushrooms with a strong nutritional identity built around water-rich fungal tissue, modest plant protein, fiber, potassium, phosphorus, copper,…

Portobello (Raw)

Family: Agaricaceae

Importance: Raw portobello mushrooms are mature brown forms of Agaricus bisporus with a strong nutritional identity built around water-rich fungal tissue, modest plant protein, fiber,…

Portobello Mushroom

Family: Agaricaceae

Importance: Portobello mushroom is the fully mature brown form of Agaricus bisporus, valued for its large cap, dense texture, savory umami flavor, low calorie density,…

Potato (Flesh & Skin, Raw)

Family: Solanaceae

Importance: Staple starchy vegetable; vitamin C and potassium source; resistant starch forms when cooked and cooled.

Potato (Red, flesh & skin, raw)

Family: Solanaceae

Importance: Red potato is a red-skinned tuber of Solanum tuberosum, valued for its thin colorful skin, creamy flesh, potassium, vitamin C, vitamin B6, fiber, manganese,…

Potato (Russet, flesh & skin, raw)

Family: Solanaceae

Importance: Staple starchy vegetable supplying potassium, vitamin C, B6, and resistant starch precursors; low fat and satiating.

Potato (Yellow/Gold, flesh & skin, raw)

Family: Solanaceae

Importance: Yellow gold potato is a yellow-fleshed tuber of Solanum tuberosum, valued for its creamy texture, naturally buttery color, potassium, vitamin C, vitamin B6, fiber,…

Prunes (dried plums)

Family: Rosaceae

Importance: Dried prune is the dehydrated fruit of Prunus domestica, valued for concentrated carbohydrate, fiber, sorbitol, potassium, vitamin K, copper, boron, phenolic acids, and Prunus-family…

Pumpkin

Family: Cucurbitaceae

Importance: Pumpkin is a low-calorie, water-rich orange vegetable whose strongest nutritional identity comes from provitamin A carotenoids, potassium, vitamin C, fiber, copper, manganese, and a…

Pumpkin Seeds (Pepitas, Kernels, Dried, Unsalted)

Family: Cucurbitaceae

Importance: Dried pumpkin seed is a nutrient-dense oilseed with a strong profile of plant protein, arginine, magnesium, zinc, phosphorus, iron, copper, manganese, potassium, fiber, unsaturated…

Purple Barley (Cooked)

Family: Poaceae (Barley)

Importance: Cooked purple barley is a whole grain with a strong nutritional identity built around complex carbohydrates, beta-glucan soluble fiber, plant protein, magnesium, manganese, selenium,…

Purslane (Portulaca oleracea)

Family: Portulacaceae

Importance: Purslane is a nutrient-dense leafy vegetable recognized for its unusual combination of vitamin C, magnesium, potassium, iron, calcium, beta-carotene, alpha-tocopherol, glutathione-related antioxidant activity, and…

Quince

Family: Rosaceae

Importance: Quince is the aromatic yellow pome fruit of Cydonia oblonga, valued for its firm texture, floral fragrance, tart flavor, pectin, fiber, vitamin C, copper,…

Quinoa (Cooked)

Family: Amaranthaceae

Importance: Cooked quinoa is a whole pseudo-grain with a strong nutritional identity built around complex carbohydrates, fiber, complete plant protein, lysine, magnesium, manganese, phosphorus, iron,…

Quinoa (Whole Seed, Raw/Uncooked)

Family: Amaranthaceae

Importance: Raw quinoa is a nutrient-dense pseudocereal seed with a strong profile of complex carbohydrate, plant protein, fiber, magnesium, phosphorus, manganese, copper, iron, zinc, folate,…

Radicchio (Raw)

Family: Asteraceae

Importance: Radicchio is a red-purple leafy chicory vegetable with a strong nutritional identity built around vitamin K, folate, potassium, copper, fiber, lutein, zeaxanthin, anthocyanins, phenolic…

Radish

Family: Brassicaceae

Importance: Radish is a crisp, low-calorie cruciferous root vegetable with a strong nutritional identity built around vitamin C, potassium, fiber, water, glucosinolates, isothiocyanates, anthocyanins in…

Raisins (dark, seedless)

Family: Vitaceae

Importance: Dark seedless raisins are dried grapes, usually from seedless Vitis vinifera cultivars, valued for concentrated natural sugars, fiber, potassium, iron, copper, boron, phenolic acids,…

Rambutan

Family: Sapindaceae

Importance: Rambutan is the tropical fruit of Nephelium lappaceum, valued for its sweet translucent flesh, floral aroma, vitamin C, copper, manganese, potassium, fiber, and Sapindaceae-family…

Raspberry

Family: Rosaceae

Importance: Raspberry is the delicate aggregate berry of Rubus idaeus and related Rubus species, valued for its bright red color, tart-sweet flavor, high fiber, vitamin…

Red Chili Flakes (Crushed, Dried)

Family: Solanaceae (Nightshade Family)

Importance: Crushed red chili flakes are a concentrated Capsicum spice made from dried red peppers, often including both flesh and seed. Their nutritional identity is…

Red currant

Family: Grossulariaceae

Importance: Red currant is the small translucent red berry of Ribes rubrum and related Ribes species, valued for its tart flavor, vitamin C, fiber, potassium,…

Red Onion

Family: Amaryllidaceae

Importance: Red onion is a low-calorie allium vegetable with a strong nutritional identity built around quercetin, anthocyanins, sulfur compounds, vitamin C, potassium, chromium-related trace mineral…

Red Rice (Cooked)

Family: Poaceae (Rice)

Importance: Cooked red rice is a pigmented whole grain with a strong nutritional identity built around complex carbohydrates, fiber, manganese, magnesium, phosphorus, iron, zinc, proanthocyanidins,…

Romaine Lettuce

Family: Asteraceae

Importance: Romaine lettuce is a crisp leafy vegetable with a strong nutritional identity built around hydration, vitamin K, vitamin A carotenoids, folate, vitamin C, potassium,…

Rosemary (Fresh, Raw)

Family: Lamiaceae

Importance: Fresh raw rosemary is an aromatic evergreen herb from Salvia rosmarinus with a strong phytochemical profile built around rosmarinic acid, carnosic acid, carnosol, volatile…

Rowan berry (Sorbus aucuparia)

Family: Rosaceae

Importance: Rowan berry is the small orange-red fruit of Sorbus aucuparia and related Sorbus species, valued for its tart bitter flavor, vitamin C, carotenoids, organic…

Rutabaga (Swede)

Family: Brassicaceae

Importance: Rutabaga is a nutrient-dense cruciferous root vegetable with a strong nutritional identity built around vitamin C, potassium, fiber, magnesium, calcium, folate, glucosinolates, phenolic compounds,…

Rye Berries (Cooked)

Family: Poaceae

Importance: Cooked rye berries are whole rye kernels with a strong nutritional identity built around complex carbohydrates, fiber, arabinoxylans, lignans, plant protein, magnesium, manganese, phosphorus,…

Saffron (Ground Stigmas)

Family: Iridaceae

Importance: Ground saffron is a concentrated spice made from the dried stigmas of Crocus sativus, with a phytochemical profile built around crocin, crocetin, safranal, picrocrocin,…

Sage (Fresh, Raw)

Family: Lamiaceae

Importance: Fresh raw sage is an aromatic leafy herb from Salvia officinalis with a strong phytochemical profile built around rosmarinic acid, carnosic acid, carnosol, volatile…

Sapodilla

Family: Sapotaceae

Importance: Sapodilla is the sweet brown tropical fruit of Manilkara zapota, valued for its grainy pear-like texture, caramel flavor, fiber, potassium, copper, vitamin C, folate,…

Saskatoon berry (Serviceberry)

Family: Rosaceae

Importance: Saskatoon berry is the purple-blue pome fruit of Amelanchier alnifolia, also known as serviceberry or juneberry, valued for its sweet almond-like flavor, fiber, manganese,…

Savoy Cabbage

Family: Brassicaceae

Importance: Savoy cabbage is a crinkled-leaf cruciferous vegetable with a strong nutritional identity built around vitamin C, vitamin K, folate, fiber, potassium, glucosinolates, phenolic compounds,…

Scallions (Green Onions)

Family: Amaryllidaceae

Importance: Scallions are tender green allium vegetables with a strong nutritional identity built around vitamin K, vitamin C, folate, potassium, fiber, quercetin-family flavonoids, chlorophyll, sulfur…

Sea buckthorn

Family: Elaeagnaceae

Importance: Sea buckthorn is the bright orange berry of Hippophae rhamnoides and related Hippophae species, valued for its intense tart flavor, vitamin C, carotenoids, vitamin…

Seaweed (Wakame / Sea Mustard)

Family: Alariaceae; brown seaweed; Undaria pinnatifida

Importance: Wakame seaweed is a brown marine vegetable with a strong nutritional identity built around iodine, magnesium, manganese, calcium, folate, riboflavin, soluble fiber, alginate, fucoidan,…

Sesame Seeds (Whole, Dried)

Family: Pedaliaceae

Importance: Whole dried sesame seed is a mineral-rich oilseed with a strong profile of plant protein, fiber, calcium, copper, manganese, magnesium, iron, zinc, phosphorus, unsaturated…

Shagbark Hickory Nut (Raw/Dried, Unsalted)

Family: Juglandaceae

Importance: Raw shagbark hickory nut is a rich native North American tree nut with a dense nutrient pattern built around healthy fats, plant protein, fiber,…

Shiitake (Raw)

Family: Omphalotaceae

Importance: Raw shiitake mushrooms are edible hardwood mushrooms with a strong nutritional identity built around water-rich fungal tissue, modest plant protein, fiber, potassium, phosphorus, copper,…

Shiitake Mushroom

Family: Marasmiaceae

Importance: Shiitake mushroom is a nutrient-dense edible fungus with a strong nutritional identity built around beta-glucans, lentinan, eritadenine, ergothioneine, ergosterol, B vitamins, copper, selenium, potassium,…

Snap Peas (Sugar Snap Peas)

Family: Fabaceae

Importance: Snap peas are crisp edible-pod legumes commonly used as a vegetable, with a strong nutritional identity built around vitamin C, vitamin K, fiber, folate,…

Snow Peas

Family: Fabaceae

Importance: Snow peas are flat edible-pod peas with a strong nutritional identity built around vitamin C, vitamin K, folate, fiber, potassium, magnesium, plant protein, chlorophyll,…

Sorghum (Cooked, Whole Grain)

Family: Poaceae

Importance: Cooked sorghum is a whole grain with a strong nutritional identity built around complex carbohydrates, fiber, plant protein, magnesium, phosphorus, potassium, iron, zinc, manganese,…

Soursop (Graviola)

Family: Annonaceae

Importance: Soursop is the large green tropical fruit of Annona muricata, valued for its soft white pulp, sweet-tart flavor, fiber, vitamin C, potassium, magnesium, thiamin,…

Soybeans – Mature Whole (Cooked)

Family: Fabaceae

Importance: Cooked mature soybeans are protein-rich legumes with a strong nutritional identity built around complete plant protein, fiber, complex carbohydrates, potassium, magnesium, phosphorus, iron, zinc,…

Spelt (Cooked)

Family: Poaceae (Wheat)

Importance: Cooked spelt is an ancient whole wheat with a strong nutritional identity built around complex carbohydrates, fiber, plant protein, magnesium, manganese, phosphorus, zinc, selenium,…

Spinach

Family: Amaranthaceae

Importance: Spinach is a nutrient-dense leafy green vegetable with a strong nutritional identity built around vitamin K, folate, vitamin C, magnesium, potassium, iron, beta-carotene, lutein,…

Split Peas – Green (Cooked, Boiled, No Salt)

Family: Fabaceae

Importance: Cooked green split peas are nutrient-dense legumes with a strong nutritional identity built around complex carbohydrates, fiber, plant protein, folate, potassium, magnesium, phosphorus, iron,…

Split Peas – Yellow (Cooked, Boiled, No Salt)

Family: Fabaceae

Importance: Cooked yellow split peas are nutrient-dense legumes with a strong nutritional identity built around complex carbohydrates, fiber, plant protein, folate, potassium, magnesium, phosphorus, iron,…

Star fruit (carambola)

Family: Oxalidaceae

Importance: Starfruit is the crisp yellow fruit of Averrhoa carambola, valued for its star-shaped slices, tart-sweet flavor, high water content, vitamin C, fiber, potassium, copper,…

Strawberry

Family: Rosaceae

Importance: Strawberry is the red accessory fruit of Fragaria × ananassa, valued for its bright flavor, high vitamin C, fiber, folate, manganese, potassium, ellagitannins, anthocyanins,…

Sumac (Ground)

Family: Anacardiaceae

Importance: Ground sumac is a tart, red-purple spice made from dried Rhus berries, with a strong profile of organic acids, fiber, potassium, calcium, magnesium, iron,…

Sunflower Seeds (Kernels, Dried)

Family: Asteraceae

Importance: Dried sunflower seed is a nutrient-dense oilseed with a strong profile of plant protein, fiber, vitamin E activity, selenium, magnesium, phosphorus, copper, manganese, zinc,…

Sweet Potato (Orange Flesh)

Family: Convolvulaceae

Importance: Orange sweet potato is a nutrient-dense root vegetable with a strong nutritional identity built around beta-carotene, vitamin C, potassium, manganese, copper, fiber, complex carbohydrates,…

Swiss Chard

Family: Amaranthaceae

Importance: Swiss chard is a dark leafy green vegetable with a strong nutritional identity built around vitamin K, vitamin C, magnesium, potassium, beta-carotene, lutein, zeaxanthin,…

Tamarillo (Tree Tomato)

Family: Solanaceae

Importance: Tamarillo is the oval red, orange, or yellow fruit of Solanum betaceum, also called tree tomato, valued for its tart flavor, edible pulp, small…

Tamarind (pulp, raw)

Family: Fabaceae

Importance: Tamarind is the brown pod fruit of Tamarindus indica, valued for its sweet-sour pulp, tartaric acid, concentrated carbohydrate, fiber, potassium, magnesium, thiamin, iron, copper,…

Tangerine (Mandarin)

Family: Rutaceae

Importance: Tangerine is a small, easy-peeling citrus fruit in the mandarin group, valued for its sweet-tart segments, fragrant peel oils, vitamin C, potassium, folate, fiber,…

Taro Leaves (Callaloo / Dasheen Leaves)

Family: Araceae

Importance: Taro leaves are nutrient-dense tropical greens with a strong nutritional identity built around vitamin A carotenoids, vitamin C, folate, potassium, magnesium, calcium, fiber, chlorophyll,…

Taro Root

Family: Araceae

Importance: Taro root is a tropical starchy root vegetable with a strong nutritional identity built around complex carbohydrates, fiber, potassium, manganese, copper, vitamin E, vitamin…

Tarragon (Fresh, Raw)

Family: Asteraceae

Importance: Fresh raw tarragon is an aromatic leafy herb from Artemisia dracunculus with a nutrient profile built around vitamin A carotenoids, vitamin C, potassium, calcium,…

Teff (Brown, Cooked)

Family: Poaceae

Importance: Cooked brown teff is a small whole grain with a strong nutritional identity built around complex carbohydrates, fiber, plant protein, lysine, iron, magnesium, phosphorus,…

Thyme (Fresh, Raw)

Family: Lamiaceae

Importance: Fresh raw thyme is an aromatic leafy herb from Thymus species with a nutrient profile built around vitamin C, vitamin A carotenoids, vitamin K…

Tinda (Indian Round Gourd)

Family: Cucurbitaceae

Importance: Tinda, also known as Indian round gourd or apple gourd, is a light green cucurbit vegetable valued for its high water content, low calorie…

Tomato

Family: Solanaceae

Importance: Tomato is a low-calorie fruit vegetable with a strong nutritional identity built around lycopene, vitamin C, potassium, beta-carotene, lutein, zeaxanthin, folate, fiber, phenolic acids,…

Triticale (Cooked)

Family: Poaceae (Wheat × Rye Hybrid)

Importance: Cooked triticale is a whole grain developed from wheat and rye, with a strong nutritional identity built around complex carbohydrates, fiber, plant protein, magnesium,…

Turmeric (Ground)

Family: Zingiberaceae

Importance: Ground turmeric is a concentrated rhizome spice from Curcuma longa with a strong phytochemical profile built around curcuminoids, volatile oils, fiber, potassium, iron, manganese,…

Turnip

Family: Brassicaceae

Importance: Turnip is a low-calorie cruciferous root vegetable with a strong nutritional identity built around vitamin C, potassium, fiber, glucosinolates, isothiocyanate precursors, phenolic acids, flavonoids,…

Ugli fruit (Jamaican tangelo)

Family: Rutaceae

Importance: Ugli fruit is a Jamaican tangelo, a loose-skinned citrus hybrid associated with mandarin, grapefruit, and Seville orange ancestry. It is valued for its juicy…

Vanilla Bean (Whole, Ground Use)

Family: Orchidaceae

Importance: Whole vanilla bean is a fermented and cured orchid pod from Vanilla planifolia with a concentrated phytochemical profile built around vanillin, vanillic acid, p-hydroxybenzaldehyde,…

Walnut (English/Persian), Raw

Family: Juglandaceae

Importance: Raw English walnut is a nutrient-dense tree nut with a distinctive profile of alpha-linolenic acid, linoleic acid, plant protein, fiber, magnesium, copper, manganese, phosphorus,…

Watercress

Family: Brassicaceae

Importance: Watercress is a peppery cruciferous leafy green with a strong nutritional identity built around vitamin K, vitamin C, beta-carotene, lutein, zeaxanthin, calcium, potassium, folate,…

Watermelon

Family: Cucurbitaceae

Importance: Watermelon is the juicy fruit of Citrullus lanatus, valued for its high water content, sweet flavor, lycopene, L-citrulline, vitamin C, potassium, magnesium, and carotenoid…

Watermelon Seeds (Dried, Raw Kernels)

Family: Cucurbitaceae

Importance: Dried watermelon seed is a nutrient-dense seed with a strong profile of plant protein, arginine, magnesium, phosphorus, iron, zinc, copper, manganese, potassium, unsaturated fats,…

Wheat Berries (Hard Red Winter, Cooked)

Family: Poaceae

Importance: Cooked hard red winter wheat berries are whole wheat kernels with a strong nutritional identity built around complex carbohydrates, fiber, plant protein, magnesium, manganese,…

White Button Mushroom

Family: Agaricaceae

Importance: White button mushroom is a low-calorie edible fungus with a strong nutritional identity built around beta-glucans, ergothioneine, glutathione, ergosterol, selenium, copper, potassium, riboflavin, niacin,…

White Button Mushroom (Raw)

Family: Agaricaceae

Importance: Raw white button mushrooms are young white forms of Agaricus bisporus with a strong nutritional identity built around water-rich fungal tissue, modest plant protein,…

White Pepper (Ground)

Family: Piperaceae

Importance: Ground white pepper is a concentrated spice made from mature Piper nigrum berries with the outer fruit layer removed, leaving the inner seed portion….

Whole Corn (Cooked, Yellow)

Family: Poaceae

Importance: Cooked whole corn is a whole grain with a strong nutritional identity built around complex carbohydrates, fiber, plant protein, potassium, magnesium, phosphorus, manganese, lutein,…

Wild Rice (Cooked)

Family: Poaceae (Zizania species)

Importance: Cooked wild rice is an aquatic whole grain with a strong nutritional identity built around complex carbohydrates, fiber, plant protein, magnesium, phosphorus, zinc, manganese,…

Wild Rose Hip (Rosa canina)

Family: Rosaceae

Importance: Wild rose hip is the red-orange fruit of wild Rosa species, valued for its very high vitamin C content, carotenoids, fiber, vitamin E, flavonoids,…

Zucchini

Family: Cucurbitaceae

Importance: Zucchini is a hydrating summer squash with a strong nutritional identity built around vitamin C, potassium, manganese, fiber, beta-carotene, lutein, zeaxanthin, phenolic acids, flavonoids,…