Galangal, a pungent and spicy subterranean rhizome found in the Zingiberaceae family of medicinal plants, is employed in Traditional Chinese Medicine (TCM) and Ayurvedic remedies to address ailme...
Adzuki beans (アズキ) are small, round legumes featuring prominent central white hilum. Nutrition profile per 100 g: Calories-329, Protein-19.87 (35% of DV), Folic acid- 155% of DV, Iron-62% o...
Galia melon is a summer cantaloupe variant developed by the hybrid technique. Its delicious, aromatic, juicy light-green flesh indeed is a rich source of vitamin-A, minerals, and numerous health-...
The Vidalia onion, a unique member of the allium family, thrives in the southeastern region of the US state of Georgia. This mild and sweet-tasting onion boasts a wealth of phytonutrients known t...
Wakame seaweed is a traditional accompaniment, prominently featuring in Japanese and Korean cuisine, particularly in miso soup. This low-calorie sea vegetable offers sufficient minerals, fiber, a...
Kaffir lime leaves (Makrut lime) and fruits are one of the sought-after items in Southeast Asian and Indian cuisine, used extensively to flavor soups, pastes, and curries. Makrut (Kaffir) lime pl...
Atlantic cod is a low-calorie fish, containing only 82 calories per 100 grams. Its flaky white meat provides an abundant supply of protein and a variety of vitamins and minerals that contribute t...
Jicama, also known as yam bean, is a very popular, low-calorie root vegetable of Mexican origin. The tuber is an excellent source of inert carbohydrate, oligofructose inulin, which makes it an id...
Amaranth greens nutrition profile: 23 calories/100 g, vitamin A-2917 IU (97% of RDA), Vitamin C- 43.3 mg (70% of RDA), Vitamin K- 1140 μg ( 950% of RDA), and Zero cholesterol. Its bright-green l...
Flounder is a deep-sea flatfish that boasts sweet, firm, non-oily meat rich in omega-3s, protein, and health-benefiting vitamins and minerals. Its fillets contain 70 calories, 12.41 grams (22% of...
Feijoa (Pineapple guava) is one of the popular tropical fruits of South American origin. Its flavorful, sweet flesh is particularly rich in vitamin C, fiber, and health-benefiting phytonutrients....
Asparagus nutrition profile: Calories-20/100 g, vitamin-A- 756 IU (25% of DV), iron-1.14 mg (14% of DV), carotene ß- 449 µg. This traditional spring vegetable is prized for its delicate fla...
Every year, the spring season heralds the arrival of the Morel mushroom! These natural, wild-foraged delicacies are indeed endowed with numerous minerals and vitamins like vitamin D (206 IU). 100...
Stinging nettle is one of the first greens available in the spring. The young, tender leafy tips and stems are excellent sources of health-benefiting antioxidants, minerals, and vitamins. Calorie...
Find out the amazing health benefits of poppy seeds. 100 g seeds carry 525 cal, protein-17.99 g, Thiamin-0.854 mg (71% of DV), Calcium-1438 mg (144% of DV). The seeds are obtained from the dry po...
Strawberries compose health-benefiting phenolic flavonoid phytochemicals like anthocyanins and ellagic acid. Calories-32 per 100 g, Vitamin C-58.8 mg (98% DV), Manganese-0.386 mg (17% DV).
Pistachio nutrition profile: Calories-557, Protein-20.60 g, Vitamin E-22.60 mg (150% DV), Vitamin A-553 IU, Calcium-107 mg per 100 grams. Wonderfully delicious Pista nuts (Pistacia vera) have bee...
Dungeness crab is a low-calorie, nutritious seafood option that offers lean and low-fat meat. A 3.5 oz (100 g) serving provides 86 calories, 17.04 g or 30% of protein, 140% of selenium, 178% of c...
Atlantic surf clams are a low-calorie, low-fat option for seafood meat. This bivalve mollusk is an incredible source of protein, omega-3s, and vital vitamins and minerals. A 3.5 oz (100g) serving...
Acorn squash is a nutritious winter squash variety of Cucurbita family vegetables. Nutrition profile/100 g: 40 calories, vitamin-A-367 IU (12% DV), Thiamin-0.140 mg (12% DV), Vitamin C-11 mg (18%...
Broccoli nutrition - Calories: 34/100 g, Vitamin C: 89.2 mg (149% DV), Vitamin K: 101.6 µg (85% DV), Manganese: 0.210 mg (9% DV). It is rich in dietary fiber, minerals, vitamins, antioxidants,...
Acerola cherries hold: Calories 32 cal/100 g, vitamin C-1677.6 mg (1864% DV). Native to the South American continent, the cherries compose several health-benefiting antioxidants, vitamin-C, vitam...
Northern red snapper is a flavorful, firm-textured marine fish native to the coastal shelves of the Gulf of Mexico and the South Atlantic Coast of the US. Calorie-100 cal/3.5 oz, Protein-20.5 g/3...
Fiery hot yet tantalizing, jalapeno peppers contain numerous health-benefiting compounds such as capsaicin, vitamin C, vitamin A, and flavonoid antioxidants, which possess health-promoting and di...
Halibut fish is a rich source of omega-3 fatty acids, protein, and health-benefiting vitamins and minerals. Its white meat is lean, non-oily holds 91 calories, 18.56g (33% of RDI) of protein, 197...
The walleye, a member of the perch family, is a delightful freshwater species native to North America. Its flesh, with a pinkish-orange hue, is rich in the carotenoid antioxidant astaxanthin, Ome...
Sesame seeds are tiny, crispy oilseeds renowned for being nutritious and having a low glycemic index. They contain 573 calories per 100 grams, along with 97 micrograms of folates (25% of the Dail...
Bamboo shoots hold a special place among the cherished springtime vegetables in East and Southeast Asian culinary traditions. 100 g of fresh shoots hold: Calories-27, potassium-533 mg, and 2.2 g ...
Durian fruit features a high content of the health-promoting amino acid, Tryptophan, known for its role in sleep induction and calming the nervous system. Renowned for its distinctive aroma and l...
Spaghetti squash is a variety of winter squash, also known as vegetable spaghetti, for its unique, nutritious noodle-like strands that it unveils once boiled. It contains 31 calories per 100g, 12...
Cowpeas (black-eyed peas) are round-ended, kidney-shaped beans in the legume family. Calories-338 calories per 100 g, protein-23.56 g (42% of DA), folates-158%, pyridoxine-27%, thiamin-71%, coppe...
Parsnips, members of the carrot (Apiaceae) family, boast a sweet and crunchy texture. They're packed with polyacetylene antioxidants, vitamins, minerals, and fiber, offering numerous health benef...
Alaska pollock is low-calorie (92 cal/100 g), deep-water marine fish. While its flaky, non-oily, white meat is an excellent source of protein and health-benefiting omega-3's, minerals, and vitami...
Cantaloupe, sweet and wonderfully delicious with its rich flavor, is notably low in calories and fats. However, it still offers high levels of vitamin A and numerous health-promoting polyphenolic...
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Tatsoi (Japanese spoon mustard) is a small, dense rosette of oval, spoon-shaped leafy greens, widely eaten in Cantonese and Japanese cuisines for its wholesome nutritional properties. The greens ...
Cabbage is a low-calorie, fiber-rich, modified-leafy vegetable. 100 g holds 26 calories, Folates-53 mu;g (13 % DV), Vitamin C-36.6 mg (61% DV), Vitamin K-76 μg (63% DV), Manganese-0.160 mg (7% D...
Excitingly sweet yet tangy kumquat fruit is enjoyed along with its peel, unlike in other citrus fruits where the bitter peel is discarded. It is an incredibly rich source of health benefiting pig...
Pepper-flavored mustard greens are traditional nutritious winter vegetables. Green mustard nutrition indeed is packed with several vital antioxidants such as flavonoids, vitamin C-70 mg (117% DV)...
Tangerines are popular in citrus fruits, rich in vitamin-C, vitamin-A, and flavonoid antioxidants such as carotenes, lutein, zeaxanthin. Calories-52 per 100 g, Protein-0.81 g, vitamin C-26.7 mg, ...
Fresh turnips are one of the popular root vegetables notably rich in vitamin C. The taproot and its top greens are excellent sources of vitamins such as folates, pyridoxine, and minerals like cop...
Scallions, also known as spring onions, are tender greens belonging to the onion (Allium) family of vegetables. These crispy greens not only introduce a delicate onion flavor but also lend a vibr...
Green peas, known for their sweet and delightful flavor, thrive as winter-season crops. Garden peas are indeed packed with several vital nutrients, including plant sterols (ß-sitosterol), vita...
Beet greens are the top, long-petioled dark leaves of a Beetroot plant. They contain 22 calories, 6,326 IU of vitamin A (244% DV), 30 mg of vitamin C (50% DV), and 2.57 mg of iron (32% DV). The g...
Napa cabbage is a modified dark-green leafy vegetable of the cabbage family. Calories -16/100g. Napa is notably abundan in antioxidants, minerals, vitamin C, and carotenes.
Quinoa, known as the Mother of all grains, contains all the essential amino acids, fats, starch, fiber, minerals, and vitamins in ideal proportions. Learn more about its nutrition profile here: C...
Cauliflower nutrition consists of health-benefiting phytonutrients such as sulforaphane, indole-3-carbinol, and Di-indolyl-methane (DIM) that have anticancer, anti-infective properties. Calories-...
Kabocha squash is a low-calorie (34 cal/3.5 oz) Japanese winter-squash vegetable. Its orange-yellow flesh is a rich source of vitamin A 1,370 IU (45% DV), Pyridoxine-0.156 mg (12% DV), Vitamin C-...
Snow peas and snap peas are different species of pea pods wherein their whole pod, along with its peel, can be eaten. Calories-42/100g, vitamin C-60 mg (100% of DV). They compose a healthy nutrit...
Delicata squash is a low-calorie (34 cal/3.5 oz), nutritious winter-squash variety of Cucurbita family vegetables. Its orange-yellow flesh is a rich source of vitamin-A-1370 IU (45% DV), Pyridoxi...
Branzino is the Italian name for European sea bass. This scaly, non-oily, Mediterranean fish is prized for its delicate, firm, white meat—a rich source of vitamin D, omega-3s, protein, and...
Grapefruit is packed with phytonutrients like flavanone glycoside antioxidants, vitamins C and A, and lycopene (1419 μg). They are one of the largest citrus fruits with pinkish, sweeter flesh. C...
Sea scallops are a seafood option that offers lean and low-calorie meat. This mollusk is a valuable source of essential nutrients, including protein, omega-3s, and vital vitamins and minerals. A ...
Passion fruit is a very refreshing tropical produce that is full of phytonutrients such as Carotenes, vitamin A, and vitamin C. Calories-97 per 3 oz. The fruit features a unique flavor that can b...
Button mushroom is the most popular cultivated mushroom. 100g of button-head mushrooms hold 22 calories, Copper-35%, Zinc-15%, Selenium-17%, Riboflavin- 37%, and Selenium- 17% of RDI values.
Lemon nutrition is very low-calorie but rich in vitamins, essential oils, and antioxidant compounds. This juicy citrus fruit composes several health-benefiting compounds such as ascorbic acid, ci...
Swiss chard nutrition profile: Calories-19 per 100 g, protein-3.27 g (6% DV), folates-14 μg (4.5% DV), vitamin A-6116 IU (204% DV), vitamin C-30 mg (50% DV), vitamin K-830 μg (692% DV) iron-1.8...
Crispy, mild sweet in taste, Kohlrabi (knoll-knoll) is a modified stem vegetable of the Brassica family. The tuber is one of the very low-calorie and zero-cholesterol vegetables yet notably rich ...
Widely recognized as healthy leafy vegetables, collard greens nutrition is a rich source of phytonutrients; packed with potent anti-cancer compounds such as Di-indolyl-methane (DIM) and sulforaph...
The nutritional profile of 100g of parsley includes 38% of folates, 220% of vitamin C, 281% of vitamin A, 1366% of vitamin K, 14% of calcium, and 77.5% of iron based on recommended daily intake v...
American cheese is a blended and processed dairy product that originated in the U.S. Despite being high in sodium and fats, this semi-soft, rindless, mild-flavored cheese contains health-benefiti...
Rutabaga is a taproot in the Brassica family of vegetables and is closely related to turnips. Nutrition profile per 100g: Calories- 37, Vitamin C- 25 mg (42%), Potassium- 305 mg (6.5%) .
Chinese broccoli (Gai Lan) is a popular leafy green abundant in antioxidants, Vitamin C-29.6 mg (45% DV), Vitamin A-1720 IU (57% V), and Calcium-105 mg (10.5% DV). The greens are widely eaten in ...
Choy sum (Chinese flowering broccoli) is a popular cool-season, leafy greens native to mainland China. The greens are abundant sources of antioxidants, Vitamin C-46 mg (71% DV), Vitamin A-766 IU ...
Navy beans are tiny, oval-shaped white beans in the Fabaceae family of legumes. Calories-337 calories per 100 g, Protein-22.33 g (40% of DA), Folates-91%, Pyridoxine-36%, Thiamin-65%, Copper-93%,...
Pleasantly fragrant chamomile tea is an herbal infusion of fresh or dried chamomile flowers. In this article, you will learn about chamomile's antioxidant and health-promoting qualities. Brewed, ...