Mixed Vegetables
Exceptional nutritional value: high protein content (>20g per 100g), rich in vitamins and minerals, low in processed ingredients, proven health benefits. Examples: salmon, quinoa, leafy greens, nuts.
Frozen mixed vegetables (peas, carrots, corn, green beans), values boiled, unsalted.
65 kcal 2.9g protein 0.2g fat 13.1g carbs
Olives
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
Green olives cured in brine, values for the drained fruit without pits.
145 kcal 1g protein 15.3g fat 3.8g carbs
Sauerkraut
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Fermented shredded cabbage, canned or jarred, values for solids and liquid.
19 kcal 0.9g protein 0.1g fat 4.3g carbs
Pickles
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
Brined dill cucumber pickles (solyonye ogurtsy), values for the drained pickles.
12 kcal 0.5g protein 0.3g fat 2.4g carbs
Kimchi
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Korean fermented napa cabbage kimchi, values as sold.
15 kcal 1.1g protein 0.5g fat 2.4g carbs
Kelp
Exceptional nutritional value: high protein content (>20g per 100g), rich in vitamins and minerals, low in processed ingredients, proven health benefits. Examples: salmon, quinoa, leafy greens, nuts.
Kelp (kombu brown seaweed), values for the raw seaweed.
43 kcal 1.7g protein 0.6g fat 9.6g carbs
Nori
Exceptional nutritional value: high protein content (>20g per 100g), rich in vitamins and minerals, low in processed ingredients, proven health benefits. Examples: salmon, quinoa, leafy greens, nuts.
Dried nori seaweed sheets, as used for sushi, values for the dry sheets.
276 kcal 39.4g protein 3.7g fat 38.7g carbs
Parsley
Exceptional nutritional value: high protein content (>20g per 100g), rich in vitamins and minerals, low in processed ingredients, proven health benefits. Examples: salmon, quinoa, leafy greens, nuts.
Fresh parsley leaves and tender stems, values for the raw herb.
36 kcal 3g protein 0.8g fat 6.3g carbs
Dill
Exceptional nutritional value: high protein content (>20g per 100g), rich in vitamins and minerals, low in processed ingredients, proven health benefits. Examples: salmon, quinoa, leafy greens, nuts.
Fresh dill weed (feathery leaves), values for the raw herb.
43 kcal 3.5g protein 1.1g fat 7g carbs
Cilantro
Exceptional nutritional value: high protein content (>20g per 100g), rich in vitamins and minerals, low in processed ingredients, proven health benefits. Examples: salmon, quinoa, leafy greens, nuts.
Fresh cilantro (coriander leaves), values for the raw herb.
23 kcal 2.1g protein 0.5g fat 3.7g carbs
Ginger
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Fresh ginger root, values for the peeled raw root.
80 kcal 1.8g protein 0.8g fat 17.8g carbs
Pear
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Fresh pear with the skin, core removed, values for the raw fruit.
57 kcal 0.4g protein 0.1g fat 15.2g carbs
Sweet Cherry
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Fresh sweet cherries, pits and stems removed, values for the raw fruit.
63 kcal 1.1g protein 0.2g fat 16g carbs
Sour Cherry
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Sour (tart) red cherries, pits removed, values for the raw fruit.
50 kcal 1g protein 0.3g fat 12.2g carbs
Plum
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Fresh plums with the skin, pits removed, values for the raw fruit.
46 kcal 0.7g protein 0.3g fat 11.4g carbs
Kiwi
Exceptional nutritional value: high protein content (>20g per 100g), rich in vitamins and minerals, low in processed ingredients, proven health benefits. Examples: salmon, quinoa, leafy greens, nuts.
Green kiwifruit, peeled, values for the raw fruit.
61 kcal 1.1g protein 0.5g fat 14.7g carbs
Apricot
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Fresh apricots with the skin, pits removed, values for the raw fruit.
48 kcal 1.4g protein 0.4g fat 11.1g carbs
Raspberry
Exceptional nutritional value: high protein content (>20g per 100g), rich in vitamins and minerals, low in processed ingredients, proven health benefits. Examples: salmon, quinoa, leafy greens, nuts.
Fresh red raspberries, values for the raw berries.
52 kcal 1.2g protein 0.7g fat 11.9g carbs
Blackberry
Exceptional nutritional value: high protein content (>20g per 100g), rich in vitamins and minerals, low in processed ingredients, proven health benefits. Examples: salmon, quinoa, leafy greens, nuts.
Fresh blackberries, values for the raw berries.
43 kcal 1.4g protein 0.5g fat 9.6g carbs
Black Currant
Exceptional nutritional value: high protein content (>20g per 100g), rich in vitamins and minerals, low in processed ingredients, proven health benefits. Examples: salmon, quinoa, leafy greens, nuts.
Fresh black currants, values for the raw berries.
63 kcal 1.4g protein 0.4g fat 15.4g carbs
Cranberry
Exceptional nutritional value: high protein content (>20g per 100g), rich in vitamins and minerals, low in processed ingredients, proven health benefits. Examples: salmon, quinoa, leafy greens, nuts.
Fresh raw cranberries, unsweetened, values for the raw berries.
46 kcal 0.5g protein 0.1g fat 12g carbs
Pomegranate
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Pomegranate arils with their seeds, values for the raw arils.
83 kcal 1.7g protein 1.2g fat 18.7g carbs
Persimmon
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Japanese persimmon (kaki), values for the raw fruit without calyx and seeds.
70 kcal 0.6g protein 0.2g fat 18.6g carbs
Grapefruit
Exceptional nutritional value: high protein content (>20g per 100g), rich in vitamins and minerals, low in processed ingredients, proven health benefits. Examples: salmon, quinoa, leafy greens, nuts.
Fresh grapefruit segments, white or pink, values for the peeled raw fruit.
32 kcal 0.6g protein 0.1g fat 8.1g carbs