Diet · Ingredients

487

Whole foods487 Branded foods103 Recipes719

487 Ingredients · 60 shown

487 ingredients scored 0–100, ranked inside their own group — comparing a nut to a spice compares serving sizes, not foods.

Blackberries

#1 of 96 in Fruit

Form

per 100 g

kcal43

pro g1.39

fat g0.49

carb g9.61

fib g5.3

~140 g serving · ¾ cup

%DV per 100 g28% Manganese23% Vitamin C18% Copper

HeartBrainBlood SugarGut

moderate Reduced cardiovascular disease risk and improved endothelial function

Blueberries

#2 of 96 in Fruit

Form

per 100 g

kcal63.9

pro g0.7

fat g0.31

carb g14.57

fib g0

~140 g serving · ¾ cup

%DV per 100 g125% Manganese16% Vitamin K9% Vitamin C

BrainAntioxidantHeartBlood Sugar

strong Supports cognitive function and memory

Brussels Sprouts

#1 of 138 in Vegetable

per 100 g

kcal52

pro g3.4

fat g1.3

carb g9

fib g3.8

~85 g serving · 4–5 sprouts

%DV per 100 g148% Vitamin K69% Vitamin C15% Folate

MetabolismHeartInflammationGut

strong Enhanced liver detoxification and reduced carcinogenic metabolite burden

Kale

#2 of 138 in Vegetable

Form

per 100 g

kcal49

pro g4.3

fat g0.9

carb g8.8

fib g3.6

~85 g serving · ¾ cup chopped

%DV per 100 g587% Vitamin K133% Vitamin C29% Manganese

HeartInflammationEyeLiver

strong Supports bone health and cardiovascular function through vitamin K activation of osteocalcin and matrix Gla-protein

Boysenberries

#3 of 96 in Fruit

Form

per 100 g

kcal43

pro g1.4

fat g0.5

carb g9.6

fib g5.3

~140 g serving · ¾ cup

%DV per 100 g28% Manganese17% Vitamin C13% Vitamin K

HeartInflammationBlood SugarBrain

moderate Supports cardiovascular health through anthocyanin-mediated endothelial function improvement

Flax Seeds

#1 of 19 in Nuts & Seeds

Form

per 100 g

kcal534

pro g18.3

fat g42.2

carb g28.9

fib g27.3

~28 g serving · a small handful

%DV per 100 g137% Thiamin136% Copper108% Manganese

CholesterolBlood SugarGutInflammation

strong Improved cardiovascular health and cholesterol reduction

Guava

#4 of 96 in Fruit

per 100 g

kcal68

pro g2.55

fat g0.95

carb g14.32

fib g5.4

~140 g serving · 1 medium piece

%DV per 100 g254% Vitamin C26% Copper12% Folate

ImmunityBlood SugarBlood PressureAntioxidant

strong Enhanced immune function and collagen synthesis

Lemon Peel

#5 of 96 in Fruit

per 100 g

kcal47

pro g1.5

fat g0.3

carb g16

fib g10.6

~140 g serving · 2–3 lemons

%DV per 100 g143% Vitamin C10% Calcium10% Copper

AntioxidantGutHeartBone

strong Enhanced antioxidant defense and reduced oxidative stress

Mustard Green

#3 of 138 in Vegetable

Form

per 100 g

kcal27

pro g2.86

fat g0.42

carb g4.67

fib g3.2

~85 g serving · ¾ cup chopped

%DV per 100 g215% Vitamin K78% Vitamin C18% Copper

BoneHeartImmunityLiver

strong Supports bone health and reduces osteoporosis risk

Mustard Spinach

#4 of 138 in Vegetable

Form

per 100 g

kcal22

pro g2.2

fat g0.3

carb g3.9

fib g2.8

~85 g serving · ¾ cup chopped

%DV per 100 g144% Vitamin C55% Vitamin A40% Folate

BoneImmunityAntioxidantBlood Pressure

strong Enhanced bone mineral density and fracture risk reduction

Orange

#6 of 96 in Fruit

Form

per 100 g

kcal49

pro g0.9

fat g0.15

carb g12.5

fib g2.2

~140 g serving · 1–2 oranges

%DV per 100 g67% Vitamin C8% Folate6% Thiamin

ImmunityHeartBlood SugarInflammation

strong Enhanced immune function and reduced infection risk

Raspberries

#7 of 96 in Fruit

Form

per 100 g

kcal57.4

pro g1.01

fat g0.19

carb g12.9

fib g0

~140 g serving · ¾ cup

%DV per 100 g26% Vitamin C24% Manganese7% Pantothenic Acid

InflammationHeartGutBrain

strong Reduced oxidative stress and inflammation via anthocyanin and ellagic acid content

Sardines

#1 of 14 in Seafood

per 100 g

kcal208

pro g24.6

fat g11.5

carb g0

fib g0

~85 g serving · a palm-sized piece (~3 oz)

%DV per 100 g371% Vitamin B1296% Selenium39% Phosphorus

CholesterolBoneBrainInflammation

strong Cardiovascular disease prevention and improved lipid profiles

Asparagus

#5 of 138 in Vegetable

per 100 g

kcal22

pro g2.4

fat g0.2

carb g4.1

fib g2

~85 g serving · ¾ cup chopped

%DV per 100 g42% Vitamin K37% Folate18% Copper

MetabolismBoneGutHeart

strong Enhanced DNA methylation and cellular repair through folate and one-carbon metabolism support

Broccoli

#6 of 138 in Vegetable

Form

per 100 g

kcal34

pro g2.8

fat g0.4

carb g6.6

fib g2.6

~85 g serving · ¾ cup chopped

%DV per 100 g104% Vitamin C85% Vitamin K31% Chromium

AntioxidantHeartInflammationBlood Pressure

strong Reduced oxidative stress and enhanced cellular detoxification

Broccoli Raab

#7 of 138 in Vegetable

Form

per 100 g

kcal22

pro g3.17

fat g0.49

carb g2.85

fib g2.7

~85 g serving · ¾ cup chopped

%DV per 100 g187% Vitamin K22% Vitamin C21% Folate

BoneHeartLiverLongevity

strong Bone health and fracture prevention through exceptional vitamin K content

Cauliflower

#8 of 138 in Vegetable

Form

per 100 g

kcal27.6

pro g1.64

fat g0.24

carb g4.72

fib g1.95

~85 g serving · ¾ cup chopped

%DV per 100 g57% Biotin54% Vitamin C14% Folate

InflammationBrainGutMetabolism

strong Reduces chronic inflammation and supports cellular defense mechanisms

Chive

#9 of 138 in Vegetable

Form

per 100 g

kcal30

pro g3.27

fat g0.73

carb g4.35

fib g2.5

~85 g serving · ¾ cup chopped

%DV per 100 g177% Vitamin K65% Vitamin C26% Folate

HeartInflammationBlood PressureBone

strong Supports bone health and cardiovascular mineralization

Collard

#10 of 138 in Vegetable

Form

per 100 g

kcal46.9

pro g2.97

fat g0.77

carb g7.02

fib g3.82

~85 g serving · ¾ cup chopped

%DV per 100 g364% Vitamin K39% Vitamin C38% Manganese

BoneLiverHeartGut

strong Bone health and fracture risk reduction

Dock

#11 of 138 in Vegetable

Form

per 100 g

kcal22

pro g2

fat g0.7

carb g3.2

fib g2.9

~85 g serving · ¾ cup chopped

%DV per 100 g53% Vitamin C25% Magnesium22% Vitamin A

HeartBoneInflammation

strong Supports cardiovascular health through potassium and magnesium content

Elderberries

#8 of 96 in Fruit

Form

per 100 g

kcal73

pro g0.66

fat g0.5

carb g18.4

fib g7

~140 g serving · ¾ cup

%DV per 100 g40% Vitamin C14% Vitamin B69% Iron

ImmunityInflammationHeartBlood Sugar

moderate Enhanced immune response and reduced duration/severity of upper respiratory infections

Endive

#12 of 138 in Vegetable

per 100 g

kcal17

pro g1.25

fat g0.2

carb g3.35

fib g3.1

~85 g serving · ¾ cup chopped

%DV per 100 g193% Vitamin K36% Folate18% Manganese

GutBoneHeartLiver

strong Supports gut microbiota diversity and metabolic health through prebiotic inulin content

Goji Berries

#9 of 96 in Fruit

Form

per 100 g

kcal83

pro g3.4

fat g0.1

carb g18.3

fib g3

~140 g serving · ¾ cup

%DV per 100 g211% Vitamin A58% Vitamin C

MetabolismEyeAntioxidantImmunity

moderate Supports eye health and reduces age-related macular degeneration risk

Grape Leave

#13 of 138 in Vegetable

Form

per 100 g

kcal93

pro g5.6

fat g2.12

carb g17.31

fib g11

~85 g serving · ¾ cup chopped

%DV per 100 g153% Vitamin A124% Manganese91% Vitamin K

BoneGutInflammationHeart

strong Supports bone mineral density and fracture prevention

Mixed Berries

#10 of 96 in Fruit

Form

per 100 g

kcal54.8

pro g1.03

fat g0.33

carb g12.36

fib g4.7

~140 g serving · ¾ cup

%DV per 100 g57% Manganese19% Vitamin C10% Copper

InflammationHeartBrainAntioxidant

strong Broad-spectrum antioxidant and anti-inflammatory support

Parsley

#14 of 138 in Vegetable

Form

per 100 g

kcal36

pro g2.97

fat g0.79

carb g6.33

fib g3.3

~85 g serving · ¾ cup chopped

%DV per 100 g1367% Vitamin K148% Vitamin C47% Vitamin A

BoneBlood PressureInflammationLiver

strong Enhanced bone mineralization and reduced fracture risk

Turnip Greens And Turnip

#15 of 138 in Vegetable

per 100 g

kcal35

pro g2.99

fat g0.38

carb g4.85

fib g3.1

~85 g serving · ¾ cup chopped

%DV per 100 g346% Vitamin K48% Vitamin A20% Vitamin C

BoneHeartInflammationGut

strong Bone health and fracture prevention through high vitamin K and calcium content

Bell Peppers

#16 of 138 in Vegetable

per 100 g

kcal31

pro g1

fat g0.3

carb g6

fib g2.1

~85 g serving · ¾ pepper

%DV per 100 g142% Vitamin C17% Vitamin A17% Vitamin B6

ImmunityInflammationBlood PressureEye

strong Enhanced immune function and collagen synthesis

Cabbage

#17 of 138 in Vegetable

Form

per 100 g

kcal31.4

pro g0.96

fat g0.23

carb g6.38

fib g0

~85 g serving · ¾ cup chopped

%DV per 100 g63% Vitamin K45% Vitamin C11% Manganese

HeartAntioxidantInflammationGut

strong Supports bone mineralization and cardiovascular health

Chickpeas (Garbanzo Beans, Bengal Gram)

#1 of 27 in Legume

Form

per 100 g

kcal378

pro g20.47

fat g6.04

carb g62.95

fib g12.2

~90 g serving · ½ cup cooked

%DV per 100 g180% Manganese139% Folate73% Copper

Blood SugarCholesterolEnergyGut

strong Improved blood sugar control and reduced diabetes risk

Coriander (Cilantro) Leave

#18 of 138 in Vegetable

per 100 g

kcal23

pro g2.13

fat g0.52

carb g3.67

fib g2.8

~85 g serving · ¾ cup chopped

%DV per 100 g258% Vitamin K37% Vitamin A30% Vitamin C

HeartInflammationBrainLiver

moderate Supports cardiovascular health through potassium and antioxidant content

Dandelion Green

#19 of 138 in Vegetable

Form

per 100 g

kcal45

pro g2.7

fat g0.7

carb g9.2

fib g3.5

~85 g serving · ¾ cup chopped

%DV per 100 g649% Vitamin K56% Vitamin A39% Vitamin C

HeartEyeMetabolismBlood Sugar

strong Supports bone mineralization and cardiovascular health through exceptional vitamin K content

Escarole

#20 of 138 in Vegetable

per 100 g

kcal15

pro g1.15

fat g0.18

carb g3.07

fib g2.8

~85 g serving · ¾ cup chopped

%DV per 100 g177% Vitamin K20% Folate17% Manganese

BoneBlood PressureGutBrain

strong Enhanced bone health and reduced fracture risk

Kumquat

#11 of 96 in Fruit

per 100 g

kcal71

pro g1.88

fat g0.86

carb g15.9

fib g6.5

~140 g serving · 1 medium piece

%DV per 100 g49% Vitamin C11% Copper7% Riboflavin

ImmunityHeartInflammationGut

strong Enhanced immune function and collagen synthesis

Lambsquarter

#21 of 138 in Vegetable

Form

per 100 g

kcal43

pro g4.2

fat g0.8

carb g7.3

fib g4

~85 g serving · ¾ cup chopped

%DV per 100 g289% Vitamin K89% Vitamin C65% Manganese

ImmunityBoneBlood SugarInflammation

moderate Enhanced bone mineral density through bioavailable calcium

Lemon

#12 of 96 in Fruit

per 100 g

kcal29

pro g1.1

fat g0.3

carb g9.32

fib g2.8

~140 g serving · 2–3 lemons

%DV per 100 g59% Vitamin C5% Vitamin B64% Copper

InflammationSkinAntioxidant

strong Enhanced iron absorption from plant-based sources

Loganberries

#13 of 96 in Fruit

per 100 g

kcal55

pro g1.52

fat g0.31

carb g13.02

fib g5.3

~140 g serving · ¾ cup

%DV per 100 g54% Manganese17% Vitamin C13% Copper

GutAntioxidantHeartBrain

moderate Enhanced antioxidant defense and reduced oxidative stress

Mixed Berries (Wild)

#14 of 96 in Fruit

Form

per 100 g

kcal52.5

pro g1.03

fat g0.33

carb g12.34

fib g4.7

~140 g serving · ¾ cup

%DV per 100 g24% Manganese20% Vitamin C12% Vitamin K

BrainHeartAntioxidantBlood Sugar

strong Elevated anthocyanin intake for cognitive longevity

Mulberries

#15 of 96 in Fruit

Form

per 100 g

kcal43

pro g1.44

fat g0.39

carb g9.8

fib g1.7

~140 g serving · ¾ cup

%DV per 100 g40% Vitamin C10% Iron8% Riboflavin

Blood PressureInflammationBlood SugarAntioxidant

strong Enhanced iron absorption and anemia prevention

Pokeberry Shoot

#22 of 138 in Vegetable

Form

per 100 g

kcal23

pro g2.6

fat g0.4

carb g3.7

fib g1.7

~85 g serving · ¾ cup chopped

%DV per 100 g151% Vitamin C48% Vitamin A25% Riboflavin

ImmunityHeartBoneBlood Pressure

strong Supports immune function and collagen synthesis

Radicchio

#23 of 138 in Vegetable

per 100 g

kcal23

pro g1.43

fat g0.25

carb g4.48

fib g0.9

~85 g serving · ¾ cup chopped

%DV per 100 g213% Vitamin K38% Copper15% Vitamin E

HeartInflammationBlood SugarLiver

strong Enhanced bone health and vascular calcification prevention

Romaine Lettuce

#24 of 138 in Vegetable

Form

per 100 g

kcal17

pro g1.23

fat g0.3

carb g3.29

fib g2.1

~85 g serving · ¾ cup chopped

%DV per 100 g85% Vitamin K48% Vitamin A34% Folate

HeartMetabolismInflammationBrain

strong Supports bone health and cardiovascular function through vitamin K-dependent proteins

Soy Flour

#2 of 27 in Legume

Form

per 100 g

kcal372

pro g49.81

fat g8.9

carb g30.63

fib g16

~30 g serving · ¼ cup

%DV per 100 g178% Copper137% Manganese107% Selenium

Blood PressureMuscleCholesterolBone

strong Enhanced cardiovascular health and reduced blood pressure

Sweet Potato Leave

#25 of 138 in Vegetable

Form

per 100 g

kcal42

pro g2.49

fat g0.51

carb g8.82

fib g5.3

~85 g serving · ⅔ sweet potato

%DV per 100 g252% Vitamin K27% Riboflavin21% Vitamin A

HeartBlood PressureGutInflammation

strong Supports bone health and reduces cardiovascular calcification risk

Taro Leave

#26 of 138 in Vegetable

Form

per 100 g

kcal42

pro g4.98

fat g0.74

carb g6.7

fib g3.7

~85 g serving · ¾ cup chopped

%DV per 100 g91% Vitamin K58% Vitamin C35% Riboflavin

Blood PressureBoneInflammationHeart

strong Blood pressure regulation and cardiovascular health

Turnip Green

#27 of 138 in Vegetable

Form

per 100 g

kcal32

pro g1.5

fat g0.3

carb g7.13

fib g3.2

~85 g serving · ¾ cup chopped

%DV per 100 g209% Vitamin K67% Vitamin C64% Vitamin A

BoneHeartInflammationBlood Sugar

strong Enhanced bone mineral density and fracture risk reduction

Wheat Germ

#1 of 46 in Grain

per 100 g

kcal360

pro g23.15

fat g9.72

carb g51.8

fib g13.2

~50 g serving · ¼ cup cooked

%DV per 100 g578% Manganese157% Thiamin144% Selenium

AntioxidantBoneCholesterolProtein

moderate Enhanced antioxidant defense and reduced oxidative stress

Almond Butter

#2 of 19 in Nuts & Seeds

per 100 g

kcal645.5

pro g20.79

fat g53.04

carb g21.24

fib g9.72

~14 g serving · ¾ tbsp

%DV per 100 g167% Biotin111% Vitamin E108% Copper

HeartBlood SugarBrainBone

strong Supports cardiovascular health and reduces LDL oxidation

Artichoke

#28 of 138 in Vegetable

Form

per 100 g

kcal47

pro g3.27

fat g0.15

carb g10.51

fib g5.4

~85 g serving · ¾ cup chopped

%DV per 100 g26% Copper17% Folate14% Magnesium

GutLiverCholesterolInflammation

strong Enhanced prebiotic fiber delivery and gut microbiome diversity

Bok Choy

#29 of 138 in Vegetable

per 100 g

kcal13

pro g1.5

fat g0.2

carb g2.18

fib g1

~85 g serving · ¾ cup chopped

%DV per 100 g50% Vitamin C38% Vitamin K25% Vitamin A

BoneEyeLiverHeart

strong Supports bone health and reduces osteoporosis risk

Chickpea

#3 of 27 in Legume

per 100 g

kcal382.9

pro g21.27

fat g6.27

carb g60.36

fib g12.2

~90 g serving · ½ cup cooked

%DV per 100 g156% Manganese139% Folate89% Copper

Blood SugarBlood PressureGutMuscle

strong Improved blood glucose control and reduced diabetes risk

Chicory Green

#30 of 138 in Vegetable

per 100 g

kcal23

pro g1.7

fat g0.3

carb g4.7

fib g4

~85 g serving · ¾ cup chopped

%DV per 100 g248% Vitamin K33% Copper32% Vitamin A

GutHeartInflammationBlood Sugar

strong Supports gut microbiota health and metabolic endotoxemia reduction

Drumstick Pod

#31 of 138 in Vegetable

Form

per 100 g

kcal37

pro g2.1

fat g0.2

carb g8.53

fib g3.2

~85 g serving · ¾ cup chopped

%DV per 100 g157% Vitamin C16% Pantothenic Acid11% Manganese

ImmunityBlood PressureGutInflammation

strong Enhanced immune function and wound healing

Green Tea (Matcha)

per 100 g

kcal290

pro g30.6

fat g5.3

carb g33.4

fib g38.5

~100 g serving · ¾ cup

%DV per 100 g2417% Vitamin K94% Iron70% Manganese

HeartAntioxidantMetabolismBrain

strong Reduced cardiovascular and all-cause mortality

Hemp Seeds

#3 of 19 in Nuts & Seeds

per 100 g

kcal553

pro g31.6

fat g48.8

carb g8.7

fib g4

~28 g serving · a small handful

%DV per 100 g330% Manganese178% Copper167% Magnesium

HeartBlood PressureMuscleBone

strong Cardiovascular health and endothelial function support

Kiwifruit

#16 of 96 in Fruit

per 100 g

kcal58

pro g1.06

fat g0.44

carb g14

fib g3

~140 g serving · 2–3 kiwis

%DV per 100 g83% Vitamin C34% Vitamin K15% Copper

ImmunityGutSleepBlood Pressure

moderate Enhanced digestive regularity and protein digestion

Lettuce

#32 of 138 in Vegetable

per 100 g

kcal15

pro g1.36

fat g0.15

carb g2.87

fib g1.3

~85 g serving · ¾ cup chopped

%DV per 100 g105% Vitamin K41% Vitamin A11% Manganese

HeartMetabolismBrainInflammation

strong Cardiovascular protection through arterial health

Lime

#17 of 96 in Fruit

per 100 g

kcal30

pro g0.7

fat g0.2

carb g10.54

fib g2.8

~140 g serving · 2–3 limes

%DV per 100 g32% Vitamin C7% Copper4% Pantothenic Acid

SkinBoneHeartBlood Sugar

strong Enhanced collagen synthesis and skin elasticity

Lupin

#4 of 27 in Legume

Form

per 100 g

kcal371

pro g36.17

fat g9.74

carb g40.37

fib g18.9

~90 g serving · ½ cup cooked

%DV per 100 g114% Copper104% Manganese89% Folate

MuscleHeartBlood SugarGut

strong Supports lean muscle maintenance and protein synthesis

Oat Bran

#2 of 46 in Grain

Form

per 100 g

kcal246

pro g17.3

fat g7.03

carb g66.22

fib g15.4

~30 g serving · ¼ cup

%DV per 100 g245% Manganese100% Biotin98% Thiamin

CholesterolBlood SugarBlood PressureWeight

strong Reduces LDL cholesterol and improves lipid profile

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