Foods A-Z

A B C D E F G H J K L M N O P Q R S T W Y Z

A

• Alfalfa Sprouts Alfalfa Sprouts: The Tiny Powerhouse of Nutrients Alfalfa sprouts are the sprouts of the alfalfa plant, which is a member of the pea family. Despite their small size, they pack a nutritional punch and are often used in salads, sandwiches, and wraps. In this entry for the encyclopedia of foods on NutriVeda.eu, we'll delve into the characteristics, health benefits, and nutritional content of alfalfa sprouts.
• Almonds Almonds are rich in vitamin E and monounsaturated fat; a 28 g handful gives 162 kcal and 7.2 mg of vitamin E.
• Amaranth Leaves The Amazing Amaranth Leaves: A Nutritional Powerhouse Amaranth leaves, commonly known as "Amaranth Greens," belong to the Amaranthaceae family and are closely related to beets, Swiss chard, and quinoa. These leaves are not just a staple in certain global cuisines but also pack a nutritional punch. Here's a comprehensive listicle that details the characteristics, health benefits, and nutrient content of Amaranth leaves.
• Anchovies The European anchovy is a small oily fish; canned fillets give about 2 g of EPA and DHA per 100 g, but also about 0.4 g of salt per fillet.
• Apples A medium apple with skin (182 g) gives about 95 kcal and 4.4 g of fibre, has a low GI of 36, and most of its polyphenols sit in the peel.
• Apricots Fresh apricots have 48 kcal per 100 g; three apricots come to about 58 kcal.
• Artichokes The globe artichoke is the flower bud of a Mediterranean thistle; one medium boiled artichoke gives about 7 g of fibre and 107 µg of folate.
• Arugula The Power of Arugula: Characteristics, Health Benefits, and Nutritional Information Arugula, also known as rocket, is a leafy green vegetable that is more than just a staple in Italian and Mediterranean dishes. Often used in salads, wraps, and even as a pizza topping, arugula is rich in flavor and health benefits. Let's delve into the world of this peppery, nutritious green.
• Asparagus Asparagus is a spring vegetable with 20 kcal per 100 g raw and a good amount of folate and vitamin K.
• Avocado Avocado is a high-fat, low-sugar fruit; 100 g, about half an avocado, gives 160 kcal, 9.8 g of monounsaturated fat, 6.7 g of fibre and 485 mg of potassium.

B

• Bamboo Shoots Bamboo Shoots: The Culinary Secret of Asian Cuisine Bamboo shoots may be less familiar in Western kitchens, but they've been a staple in Asian cuisine for centuries. Often consumed as a vegetable, these young, edible shoots are as nutritious as they are versatile. In this article, we will explore the characteristics, health benefits, and nutrient profile of bamboo shoots.
• Bananas A medium banana (118 g) gives about 105 kcal, 3 g of fibre, 422 mg of potassium and 0.4 mg of vitamin B6, with a GI of 51.
• Basil Basil: The Aromatic Herb That's a Staple in Kitchens Worldwide Known for its distinct aroma and flavor, basil is a popular culinary herb that belongs to the Lamiaceae family. Native to tropical regions in central Africa and Southeast Asia, basil is not just a flavorful addition to meals but also a powerhouse of nutrients and health benefits. In this listicle, we delve into the characteristics, health advantages, and nutrient content of basil.
• Beef, ground, 80% lean meat / 20% fat, raw Proximates: per 100 g. Water 62.8 g Energy (Atwater General Factors) 243 kcal Energy (Atwater Specific Factors) 248 kcal Nitrogen 2.8 g Protein 17.5…
• Beef, ground, 90% lean meat / 10% fat, raw Proximates: per 100 g. Water 69 g Energy (Atwater General Factors) 185 kcal Energy (Atwater Specific Factors) 190 kcal Nitrogen 2.9 g Protein 18.2…
• Beets (beetroot) Beets are a sweet root vegetable rich in folate and natural nitrate; 100 g raw has 43 kcal and 2.8 g of fibre.
• Bell peppers Bell peppers are sweet, mild peppers very rich in vitamin C; one medium red pepper (119 g) gives about 152 mg.
• Black pepper Black pepper is the dried fruit of Piper nigrum; its piperine improves the absorption of curcumin from turmeric.
• Black-eyed peas Black-eyed peas are a cowpea bean; 100 g cooked gives 116 kcal, 7.7 g protein, 6.5 g fibre and 208 µg folate with almost no fat.
• Blackberries Blackberries have 43 kcal, 5.3 g of fibre and 4.9 g of sugar per 100 g.
• Blueberries A cup of blueberries (148 g) gives about 84 kcal, 3.6 g of fibre and 29 µg of vitamin K, and regular intake is linked to lower type 2 diabetes risk.
• Bok Choy Bok Choy: The Nutrient-Packed Chinese Cabbage Bok Choy, sometimes known as Chinese cabbage or pak choi, is a leafy green vegetable popular in Asian cuisine. With its crisp stalks and tender leaves, bok choy offers a mild flavor, making it an excellent addition to various dishes. This listicle covers its key characteristics, the numerous health benefits it offers, and its rich nutrient content.
• Broccoli Broccoli is a low-calorie cruciferous vegetable; 100 g raw gives 89 mg of vitamin C and 102 µg of vitamin K for 34 kcal.
• Brown rice Brown rice is whole-grain rice with the bran and germ intact; 100 g cooked gives 123 kcal, 2.7 g protein and 1.6 g fibre, with a GI of 68.
• Brussels sprouts Brussels sprouts are small cruciferous buds with 85 mg of vitamin C and 177 µg of vitamin K per 100 g raw.
• Buckwheat Buckwheat is a gluten-free pseudocereal; a cooked cup (168 g) gives about 155 kcal, 5.7 g of protein and 4.5 g of fibre.
• Bulgur Bulgur is whole wheat that has been cooked, dried and cracked, with 4.5 g fibre per 100 g cooked, about three times brown rice.
• Butter Butter is solid milk fat, about 81% fat; 10 g give 72 kcal and 5 g of saturated fat, so it works best in small amounts.

C

• Cabbage White cabbage is a cheap, long-keeping cruciferous vegetable with 25 kcal, 37 mg of vitamin C and 76 µg of vitamin K per 100 g.
• Canned tuna Canned light tuna in water gives 19 g of protein for 86 kcal per 100 g and is low in mercury; white (albacore) tuna has about four times more EPA and DHA.
• Cantaloupe melon Cantaloupe has 34 kcal per 100 g and is a good source of vitamins C and A. Wash the rind before cutting.
• Cardamom Cardamom is the aromatic seed pod of Elettaria cardamomum; a teaspoon of ground cardamom gives about 0.56 mg of manganese.
• Cardoon Cardoon: The Mediterranean Delight You Need to Try The cardoon, or Cynara cardunculus, is a close relative of the artichoke and is part of the thistle family. Though not as popular as some other vegetables, the cardoon holds its own when it comes to health benefits and unique flavors. This Mediterranean vegetable is characterized by its tall stalks that resemble celery and its large, spiky leaves. Let's delve into the characteristics, health benefits, and nutritional value of the cardoon.
• Carrot The carrot is a sweet root vegetable rich in beta-carotene; one medium carrot gives about 509 µg of vitamin A for 25 kcal.
• Cashews Cashews are soft, relatively starchy nuts rich in copper and magnesium; a 28 g handful gives about 155 kcal and 62% of the EU reference intake for copper.
• Cauliflower Cauliflower is a cruciferous vegetable with 25 kcal and 48 mg of vitamin C per 100 g, and only about 5 g of carbohydrate.
• Celeriac Celeriac has 42 kcal per 100 g and is a light swap for part of the potatoes. It counts as celery for allergies.
• Celery Celery: The Crisp, Refreshing Superfood You Didn't Know You Needed Celery is often an overlooked vegetable but deserves your attention for its exceptional health benefits and versatile uses. From soups and stews to fresh salads and juices, celery adds a delightful crunch and flavor to a variety of dishes. Below is a comprehensive listicle highlighting the characteristics, health benefits, and nutrient content of this green vegetable.
• Chard The Marvels of Chard: Characteristics, Health Benefits, and Nutritional Breakdown Swiss chard, commonly referred to as just "chard," is a leafy green vegetable that's high in nutritional value and is often overlooked in favor of its more popular counterparts like spinach or kale. But chard is a nutritional powerhouse in its own right and offers a variety of health benefits. Here’s everything you need to know about this underrated green.
• Chayote Chayote: The Unique Squash with Health-Boosting Qualities Chayote, also known as vegetable pear or mirliton squash, is a green, wrinkled fruit that belongs to the gourd family. Though technically a fruit, it's commonly prepared and consumed as a vegetable. Native to Central America, chayote has become a staple in various cuisines worldwide. Let's delve into the fascinating world of chayote to explore its characteristics, health benefits, and nutritional content.
• Cherries Sweet cherries have 63 kcal and 12.8 g of natural sugar per 100 g; they do not ripen after picking.
• Chia seeds Chia seeds are rich in fibre and ALA, the plant omega-3; 28 g gives about 9.6 g of fibre and 5 g of ALA.
• Chickpeas Chickpeas (Cicer arietinum) are a pulse rich in protein and fibre, with a low glycemic index of about 28.
• Chicory and endive Chicory (Cichorium intybus) gives leafy greens, radicchio and witloof, sold as Belgian endive; 100 g of chicory greens have 23 kcal and 298 µg of vitamin K.
• Chicory root Chicory root is the taproot of Cichorium intybus and the main source of added inulin; it is about 15-20% inulin and is roasted for chicory coffee.
• Chives Chives: The Delicate Herb with a Bold Impact Chives are a part of the Allium family, which also includes garlic, onions, and leeks. Native to Asia and Europe, chives have been used for culinary and medicinal purposes for centuries. They are known for their mild, onion-like flavor and are usually used in garnishes, salads, and sauces. This listicle aims to highlight the characteristics, health benefits, and nutrient content of this aromatic herb.
• Cilantro Cilantro: A Fragrant Herb with a Wealth of Health Benefits Cilantro, also known as coriander leaves or Chinese parsley, is a popular herb commonly used in a variety of global cuisines. Known for its unique, fragrant flavor, cilantro is not only a culinary star but also a powerhouse of nutrients and health benefits. In this listicle, we'll delve into the characteristics, health advantages, and nutritional profile of cilantro.
• Cinnamon Cinnamon is the dried bark of Cinnamomum trees; cassia contains about a hundred times more coumarin than Ceylon cinnamon.
• Cloves Cloves are the dried flower buds of Syzygium aromaticum; a teaspoon of ground cloves gives about 1.26 mg of manganese.
• Cocoa Unsweetened cocoa powder is rich in fibre and minerals; one tablespoon (5.4 g) gives 12 kcal, 2 g of fibre and about 12 mg of caffeine.
• Coconut Coconut flesh has 354 kcal and 33.5 g of fat per 100 g, almost all of it saturated. High in fibre; best in small amounts.
• Coconut oil Coconut oil is the most saturated common cooking fat: 82.5 g of every 100 g is saturated fat, and one tablespoon gives 121 kcal.
• Collard Greens Collard Greens: The Southern Staple with Global Health Benefits Collard greens, a leafy green vegetable from the same family as kale and cabbage, have been a staple in Southern cooking for generations. But these greens are not just delicious; they're also a nutritional powerhouse. This listicle explores the characteristics, health benefits, and nutritional content of collard greens
• Cranberries Raw cranberries have 46 kcal and only 4.3 g of sugar per 100 g; dried and juiced versions are usually sweetened.
• Cucumber Cucumbers: The Ultimate Hydration Hero Cucumbers are a beloved staple in kitchens worldwide. Known for their refreshing taste and hydrating qualities, they are a go-to for salads, sandwiches, and even skin care! In this listicle, we explore the characteristics, health benefits, and nutritional content of cucumbers—a must-have for anyone striving for a healthy lifestyle.
• Cumin Cumin is the dried seed of Cuminum cyminum; a teaspoon of seeds gives about 1.4 mg of iron.

D

• Dandelion greens Dandelion greens are the bitter leaves of Taraxacum officinale; 100 g gives 778 µg of vitamin K and 5,850 µg of beta-carotene for 45 kcal.
• Dates Dates are very sweet (about 66 g of sugar per 100 g) but have a low GI of 42; one Medjool date has about 67 kcal and 1.6 g of fibre.
• Dietary fibre: high-fibre foods per 100 g and how to reach 25 g a day Which foods have the most fibre per 100 g and per portion (USDA data), how much you need a day (EFSA 25 g), what "high fibre" means on an EU label, and one ordinary day with about 30 g.
• Dill Dill: The Herb of Freshness and Healing Dill, a popular herb in the Apiaceae family, has a long history of use for its culinary and medicinal applications. This green and feathery herb is native to Eurasia but has become a staple in cuisines across the globe. In this listicle, we delve into the characteristics, health benefits, and nutritional profile of dill, so you can make the most of this versatile ingredient.
• Dried apricots Dried apricots have 241 kcal and 1162 mg of potassium per 100 g. High in fibre; a portion is a few pieces.

E

• Edamame Edamame: The Nutrient-Packed Snack You Need to Know About Edamame is a popular snack that has taken the world by storm. Originating from East Asia, these young, green soybeans have become a staple in various cuisines, from Japanese sushi bars to American grocery store shelves. Edamame is renowned for its health benefits, but what exactly makes this food so exceptional? Let's dive into its characteristics, health benefits, and nutritional content.
• Eggplant Eggplant, or aubergine, is a nightshade fruit-vegetable with 25 kcal and 3 g of fibre per 100 g raw.
• Eggs A large egg (50 g without shell) gives about 72 kcal, 6.3 g protein and 147 mg choline; up to one egg a day is not linked to higher heart risk.
• Extra Virgin Olive Oil Extra virgin olive oil is unrefined oil pressed from olives, rich in monounsaturated fat and polyphenols.

F

• Fava beans (broad beans) Fava (broad) beans are a legume rich in protein, fibre and folate; people with G6PD deficiency must avoid them because of the risk of favism.
• Fennel Fennel: The Versatile Herb with a Crunchy Bite and Impressive Benefits Fennel, known for its anise-like flavor, is a flowering plant species in the carrot family. The bulb, stalks, and fronds are all edible and are commonly used in various cuisines around the world. This listicle aims to provide you with a comprehensive understanding of fennel's characteristics, health benefits, and nutritional content.
• Fenugreek Fenugreek is a legume whose bitter seeds are used as a spice; it may lower blood sugar but is not safe in pregnancy above food amounts.
• Feta cheese Feta is a protected Greek brined cheese from sheep's milk or sheep's and goat's milk, with about 2.85 g of salt per 100 g.
• Fiddleheads Fiddleheads: The Spiral Delicacy of the Forest For those who love foraging or are always on the lookout for unique ingredients, fiddleheads are a springtime treasure. They are young fern fronds that have not yet opened and have a whimsical spiral shape. While fiddleheads are not as commonly found in grocery stores, they are prized for their flavor, texture, and nutritional value. This listicle delves into the characteristics, health benefits, and nutrient content of fiddleheads.
• Figs A fresh fig has about 37 kcal; dried figs give 9.8 g of fibre and 162 mg of calcium per 100 g, but also nearly 48 g of sugar.
• Flaxseed Flaxseed is one of the richest plant sources of ALA omega-3; two tablespoons of ground seed give about 3.2 g of ALA and 3.8 g of fibre.

G

• Garlic Garlic is a pungent allium bulb; 3 cloves (9 g) give about 13 kcal, and research on supplements shows only small effects on cholesterol and blood pressure.
• Ghee Ghee is clarified butter, almost pure butterfat: 900 kcal and 60 g of saturated fat per 100 g.
• Ginger Ginger (Zingiber officinale) is a pungent root used fresh, dried or as tea; research supports it for nausea in pregnancy.
• Grapefruit Grapefruit has 32 kcal and 34 mg of vitamin C per 100 g, and it can interact with some medicines.
• Grapes A cup of grapes (151 g) has about 104 kcal and 23 g of sugar; in a large US study grapes and raisins were linked with lower type 2 diabetes risk.
• Greek yogurt Greek yogurt is strained yogurt with about 9 g of protein per 100 g, two and a half times more than regular yogurt.
• Green beans Green beans are the young pods of the common bean; 100 g have 31 kcal, 2.7 g of fibre and 43 µg of vitamin K.

H

• Hazelnuts Hazelnuts are rich in monounsaturated fat, manganese and vitamin E; a 28 g handful gives 176 kcal and most of the day's manganese.
• High-quality fats Do you find yourself always trying to avoid fats in your diet? While it’s certainly true that not all fat is healthy, there are…
• Honey Honey is about 82% sugars; one tablespoon (21 g) gives about 64 kcal and 17 g of sugars, and it is never given to babies under 1 year.
• Horseradish Horseradish is a pungent root from the cabbage family; a tablespoon of prepared horseradish (15 g) has about 7 kcal, 3.7 mg of vitamin C and 63 mg of sodium.

J

• Jerusalem artichoke The Jerusalem artichoke (Helianthus tuberosus) is a sunflower tuber, not an artichoke; it is 17-20% inulin and gives 3.4 mg of iron per 100 g.
• Jicama Jicama: The Tubular Powerhouse You Should Know About Jicama, a crunchy and sweet root vegetable, is steadily gaining popularity beyond its native regions for its versatility and health benefits. From salads to stir-fries, jicama has made its way into a variety of dishes. Here's a detailed look into the world of jicama, its characteristics, health benefits, and nutritional content.
• Jute Leaves (Molokhia) Jute Leaves (Molokhia): The Green Powerhouse of Nutrition Often underestimated in the realm of greens, Jute leaves, also known as Molokhia, are a staple in various Middle Eastern and African cuisines. It's not just the unique, mucilaginous texture and earthy taste that make these leaves so appealing but also their impressive health benefits. Below, we delve into the characteristics, health benefits, and nutritional content of Jute leaves.

K

• Kale Kale is a leafy cabbage very rich in vitamin K (390 µg per 100 g), with vitamin C, beta-carotene and calcium that is absorbed well.
• Kefir Kefir is a fermented milk drink made with kefir grains; a cup (244 g) of low-fat kefir gives about 127 kcal, 8.8 g of protein and 303 mg of calcium.
• Kelp Kelp is a large brown seaweed; dried kelp and kombu carry 1,000-10,000 µg of iodine per gram, more than the 600 µg adult daily limit in a single gram.
• Kidney beans Red kidney beans give 127 kcal, 8.7 g protein and 7.4 g fibre per 100 g cooked and have a GI of 24, but dried beans must be boiled hard for 10 minutes.
• Kiwi One green kiwi (69 g) has about 42 kcal and 64 mg of vitamin C, and EFSA links two large green kiwis a day with normal bowel function.
• Kohlrabi Kohlrabi is a cabbage relative grown for its swollen stem: 100 g raw give 27 kcal, 62 mg of vitamin C, 350 mg of potassium and almost no vitamin K.

L

• Lambsquarters Lambsquarters: The Underrated Superfood You Need to Know About Sometimes referred to as "wild spinach," Lambsquarters is a leafy green that packs an impressive nutritional punch. While it's often overlooked or even considered a weed, it has myriad health benefits that make it worthy of attention. Here's everything you need to know about Lambsquarters.
• Leeks Leeks are a mild relative of onion; 100 g give 47 µg of vitamin K and 64 µg of folate, but they are high in fructans.
• Lemons A small lemon (58 g) gives about 31 mg of vitamin C, and its vitamin C helps the body absorb iron from plant foods.
• Lentils Lentils (Lens culinaris) are quick-cooking pulses rich in protein, fibre and folate, with a low glycemic index of about 32.
• Limes Limes have 30 kcal per 100 g; a wedge adds flavour for almost no calories. Wash lime juice off your skin before going in the sun.
• Lotus Root Lotus Root: The Hidden Gem of the Culinary World Lotus Root, the underwater stem of the lotus flower, is highly valued in Asian cuisine and traditional medicine. It's not just a gastronomic delight but also a nutritional powerhouse. Below is a listicle that elaborates on the characteristics, health benefits, and nutrient profile of this fascinating root.

M

• Mackerel Atlantic mackerel is an oily sea fish; 100 g of raw fish gives 2.3 g of EPA and DHA and 16 µg of vitamin D, about three times the EU reference intake.
• Mandarins Mandarins have 53 kcal and 27 mg of vitamin C per 100 g, about two small fruit.
• Mango Mango has 60 kcal and 13.7 g of sugar per 100 g and is a good source of vitamin C.
• Millet Millet is a small, naturally gluten-free whole grain; 100 g raw gives 378 kcal, 11 g protein and 8.5 g fibre, and millet porridge has a GI of 67.
• Mint Mint: The Herb That Packs a Refreshing Punch Mint is a perennial herb with a refreshing taste that can enliven both savory and sweet dishes. As part of the Lamiaceae family, mint is a versatile ingredient, known for its unique aroma and flavor, as well as its therapeutic properties. This listicle will provide you with everything you need to know about the characteristics, health benefits, and nutritional profile of mint.
• Miso Miso is a fermented soybean paste; one tablespoon (17 g) has about 34 kcal but 634 mg of sodium, or 1.6 g of salt.
• Monounsaturated fat: foods per 100 g Monounsaturated fat in olive oil, rapeseed oil, nuts, olives and avocado per 100 g and per portion from USDA data, the share of fat that is monounsaturated, and what the EU health claim on replacing saturated fat actually says.
• Mulberries Mulberries have 43 kcal per 100 g and are a good source of vitamin C, with a little iron.
• Mung beans Mung beans are small green legumes; 100 g cooked gives 105 kcal, 7 g protein, 7.6 g fibre and 159 µg folate with almost no fat.
• Mushrooms White button mushrooms have 22 kcal per 100 g and provide riboflavin, niacin, selenium and potassium; only UV-treated mushrooms are a real vitamin D source.
• Mustard Greens Mustard Greens: The Spicy Leafy Green You Need in Your Diet Mustard Greens are a culinary staple in various cuisines around the world. Known for their zesty, peppery taste, these leafy greens pack not just flavor but also a wealth of nutrients. Let's delve into the characteristics, health benefits, and nutrient content of Mustard Greens.

N

• Nopal (Prickly Pear) Nopal (Prickly Pear): A Spiky Superfood with a Range of Health Benefits Nopal, commonly known as the Prickly Pear, is a type of cactus that is native to Mexico but is now cultivated in various parts of the world. Revered for its multiple health benefits, this spiky plant has a lot more to offer than just its unique appearance. Here's what you need to know about Nopal, from its characteristics and uses to its nutritional value and health benefits.
• Nori (laver) Nori, called laver in Britain, is a thin red seaweed (Porphyra, Pyropia) with one of the lowest iodine ranges, 10-400 µg per gram dried, and no vitamin B12.

O

• Oats Oats (Avena sativa) are a whole grain rich in beta-glucan fibre; rolled-oat porridge has a glycemic index of about 55, instant oats about 79.
• Okra Okra is the green seed pod of a mallow-family plant: 100 g raw give 33 kcal, 3.2 g of fibre, 31 µg of vitamin K and 60 µg of folate.
• Olives Olives are a cured fruit rich in monounsaturated fat and high in salt: 735-1560 mg sodium per 100 g depending on the type.
• Omega-3 fatty acids Omega-3 fatty acids are essential polyunsaturated fats: ALA from plants and EPA and DHA mainly from oily fish; EFSA sets 250 mg of EPA plus DHA a day for adults.
• Onions Onions are a low-calorie base vegetable; a medium onion (110 g) has about 44 kcal, 1.9 g of fibre and 8 mg of vitamin C.
• Oranges A medium orange (131 g) gives about 62 kcal, 3.1 g of fibre and 70 mg of vitamin C, and has a low GI of 43.
• Oregano Oregano: More Than Just a Pizza Topping Oregano, a culinary and medicinal herb from the mint family, is well-known for its aromatic, warm, and slightly bitter taste. It's not just a staple in Italian cuisine; oregano is also commonly used in Greek, Spanish, and Mexican recipes. In this listicle, we delve into the characteristics, health benefits, and nutritional content of this versatile herb.

P

• Papaya Papaya has 43 kcal per 100 g and is rich in vitamin C. People with a latex allergy should be careful.
• Parmesan Parmesan is a hard, long-matured cow's milk cheese; 20 g give 78 kcal, 7 g protein and 236 mg calcium, along with 0.6 g salt.
• Parsley Fresh parsley is very rich in vitamin K: one tablespoon has about 62 µg and a cup about 984 µg, plus plenty of vitamin C.
• Parsnips Parsnips: The Nutrient-Packed Root with a Sweet Twist Parsnips, often considered the sweet cousin of the carrot, are a delicious root vegetable that pack a nutritional punch. They have been cultivated for centuries and offer a unique combination of flavors and health benefits. Let's dig deeper into the characteristics, health advantages, and the full nutritional profile of parsnips.
• Peaches A peach has 39 kcal per 100 g; one medium fruit comes to about 58 kcal.
• Peanuts Peanuts are legumes eaten as nuts; 28 g gives about 159 kcal and 7.2 g of protein, plus niacin, folate and vitamin E.
• Pears A pear has 57 kcal and 3.1 g of fibre per 100 g with the skin on, more fibre than most common fruit.
• Peas Green peas are a legume eaten as a vegetable; one cup (145 g) has about 7.9 g of protein and 8.3 g of fibre.
• Persimmon Persimmon has 70 kcal, 12.5 g of sugar and 3.6 g of fibre per 100 g.
• Pineapple Pineapple has 50 kcal per 100 g and is rich in vitamin C. It does not ripen further after picking.
• Pistachios Pistachios are green nuts rich in potassium, vitamin B6 and fibre; 49 kernels (28 g) give about 157 kcal.
• Plums Fresh plums have 46 kcal per 100 g; three medium plums come to about 69 kcal.
• Polyphenols: foods and what the evidence says The richest everyday sources of polyphenols per 100 g from Phenol-Explorer, why per-portion matters, the two narrow EU health claims (olive oil, cocoa) and the safety limit for green tea extract supplements.
• Pomegranate Pomegranate arils give 4 g of fibre per 100 g, and pomegranate juice lowered systolic blood pressure by about 5 mmHg in a 2023 meta-analysis.
• Potatoes Potatoes are a starchy, nearly fat-free tuber rich in potassium; a medium baked potato with skin has about 161 kcal and 926 mg of potassium.
• Prunes Prunes are dried plums with 7.1 g of fibre and 38.1 g of sugar per 100 g; a portion is about 30 g.
• Pumpkin Pumpkin is a low-calorie autumn squash rich in beta-carotene; one cup of mashed pumpkin gives about 706 µg of vitamin A for 49 kcal.
• Pumpkin seeds Pumpkin seeds are one of the best food sources of magnesium; a 28 g handful gives 166 mg of magnesium and 2.2 mg of zinc.
• Purslane Purslane is a fleshy wild green with 20 kcal per 100 g, rich in potassium and magnesium, with about 300-400 mg of ALA omega-3 per 100 g and a lot of oxalate.

Q

• Quinoa Quinoa is a naturally gluten-free Andean seed cooked like a grain, with 14 g of protein and 7 g of fibre per 100 g uncooked.

R

• Radish Radish is a crisp, peppery root from the cabbage family: 100 g of red radish have 16 kcal and 14.8 mg of vitamin C, daikon 18 kcal and 22 mg.
• Raisins Raisins have 299 kcal and 65.2 g of sugar per 100 g. A source of fibre and rich in potassium; a portion is a spoonful.
• Raspberries Raspberries have 6.5 g of fibre and only 4.4 g of sugar per 100 g, for 52 kcal.
• Red cabbage Red cabbage is the purple form of head cabbage: 100 g raw give 31 kcal, 57 mg of vitamin C and about 322 mg of anthocyanin pigments.
• Rhubarb Rhubarb is a sour leaf stalk cooked like fruit: 100 g raw give 21 kcal and 1.1 g of sugar, it is high in oxalate, and its leaves are poisonous.
• Romaine Lettuce Romaine Lettuce: The Nutrient-Rich Green of Choice When it comes to leafy greens, Romaine lettuce often takes a backseat to kale and spinach. However, this salad staple is loaded with nutrients and offers a range of health benefits that are too good to ignore. Here's everything you need to know about Romaine lettuce, from its characteristics to its health benefits and its nutritional content
• Rosemary Rosemary: The Fragrant Herb with Untold Benefits Rosemary, a fragrant herb from the mint family, is an integral part of culinary and medicinal practices. This evergreen herb, native to the Mediterranean region, has needle-like leaves and blue flowers. Its strong aroma and distinctive flavor make it a favorite for seasoning various dishes. In this listicle, we'll explore the characteristics, health benefits, and nutritional value of rosemary
• Rutabaga Rutabaga: The Underappreciated Root Vegetable Rutabaga, a root vegetable often mistaken for turnips, is a cross between a cabbage and a turnip. Though not as popular as other root vegetables like carrots or potatoes, rutabaga brings its unique flavors and significant health benefits to the table. In this listicle, you'll discover its essential characteristics, incredible health benefits, and nutrient-rich profile.

S

• Sage Sage (Salvia officinalis) is a Mediterranean herb; a teaspoon of ground sage weighs 0.7 g and gives about 12 µg of vitamin K.
• Salmon Salmon is an oily fish rich in protein and the omega-3 fats EPA and DHA; one 85 g portion gives well over 250 mg of EPA and DHA.
• Salsify Salsify: The Forgotten Root Vegetable with Remarkable Benefits Salsify is a root vegetable that has been largely overlooked but offers unique nutritional and culinary benefits. This root vegetable belongs to the dandelion family and is often compared to parsnips, carrots, and even artichokes for its flavor. Below, we explore the characteristics, health benefits, and the nutrient profile of salsify.
• Sardines Sardines are small oily fish; a 92 g can in oil gives about 23 g of protein, 0.9 g of EPA and DHA and 351 mg of calcium from the edible bones.
• Sauerkraut Sauerkraut is salt-fermented cabbage with 19 kcal per 100 g, a source of vitamin C and K, but with about 1.7 g of salt per 100 g in the canned form.
• Scallions Scallions: The Flavorful Greens with Nutrient-packed Benefits Scallions, often referred to as green onions, are a common staple in kitchens worldwide. While they are closely related to onions, scallions have a milder taste and are often used both raw and cooked to enhance the flavor of various dishes. Here's what you need to know about the characteristics, health benefits, and nutritional content of this versatile vegetable.
• Seaweed Seaweeds are large marine algae, brown, red or green; their iodine differs more than a hundredfold, from 10 µg per gram in nori to 10,000 µg in kelp.
• Sesame seeds Whole sesame seeds are very rich in copper, calcium and iron per 100 g, but a tablespoon weighs only 9 g, so portions matter.
• Shrimp Shrimp are lean crustaceans; 100 g cooked gives 24 g of protein for 99 kcal, with 189 mg of cholesterol and very little fat.
• Sirene (Bulgarian white cheese) Sirene is Bulgarian white cheese ripened in salty brine: rich in protein and calcium, but also in salt, about 3 g per 100 g.
• Sorrel Sorrel is a sour leafy green of the Rumex genus; 100 g gives about 48 mg of vitamin C and 103 mg of magnesium, but also 273-954 mg of oxalate.
• Sour cherries Raw sour cherries have 50 kcal per 100 g. They are mostly cooked, and the added sugar is what to watch.
• Spinach Spinach is a low-calorie leafy green rich in vitamin K and folate; its iron is non-heme and absorbed better with vitamin C.
• Spirulina Spirulina is a dried blue-green microalga; a 7 g tablespoon gives about 4 g of protein and 2 mg of iron but no vitamin B12.
• Squash (winter and summer) Squash covers winter types such as butternut and acorn and summer types such as zucchini; a cup of baked butternut gives about 1,144 µg of vitamin A for 82 kcal.
• Strawberries Strawberries are a low-calorie fruit rich in vitamin C: 100 g give 32 kcal and 58.8 mg of vitamin C, about 74% of the EU reference value.
• Sunflower seeds Shelled sunflower seeds are one of the richest foods in vitamin E: a 28 g handful gives about 82% of the EU daily reference intake.
• Sweet corn Sweet corn is maize picked young; one medium boiled ear has about 99 kcal and 22 g of carbohydrate, and its glycemic index is 52.
• Sweet potato Orange sweet potato is a starchy root very rich in beta-carotene; 100 g baked gives 961 µg of vitamin A (RAE) for 90 kcal.

T

• Tahini Tahini is a paste of ground sesame seeds; one tablespoon (15 g) gives 89 kcal, 2.6 g protein and mostly unsaturated fat.
• Taro Taro: The Root of Good Health Taro root is a starchy vegetable primarily known for its edible corm—a bulbous underground stem. While not as popular as potatoes in Western countries, taro is a staple in many tropical regions of the world. In this article, part of NutriVeda.eu's encyclopedia of foods, we'll delve into taro's characteristics, health benefits, and nutritional profile.
• Thyme Thyme: The Timeless Herb for Health and Flavor Thyme, a member of the mint family, has been a culinary and medicinal staple for centuries. Native to the Mediterranean region, this herb is famous for its aromatic and therapeutic properties. Here is everything you need to know about thyme, from its characteristics and uses to its myriad health benefits and nutritional content.
• Tofu Tofu is pressed soybean curd; firm tofu set with calcium sulfate has 17 g of protein and 683 mg of calcium per 100 g.
• Tomatoes Tomatoes are watery, low-calorie fruits used as vegetables; cooking concentrates their lycopene.
• Turmeric Turmeric (Curcuma longa) is a ginger-family root ground into a yellow spice; its compound curcumin is studied for joint pain and inflammation.
• Turnip Turnip: The Root Vegetable with Crunch and Nutritional Power Turnip is a root vegetable commonly associated with the mustard family. Although the root is the most frequently consumed part, the leafy greens are also edible and highly nutritious. In various cuisines worldwide, turnips are enjoyed both raw and cooked. Below, we explore the characteristics, health benefits, and the rich nutritional profile of turnips.

W

• Wakame Wakame is a brown seaweed used in miso soup and salads; 100 g raw has 45 kcal, 196 µg folate and 107 mg magnesium, and its iodine varies widely.
• Walnuts Walnuts are the nut richest in plant omega-3 (ALA), with about 2.5 g in a 28 g handful of 7 walnuts.
• Wasabi Wasabi: The Fiery Condiment with a Zest for Health Wasabi is an iconic part of Japanese cuisine, widely known for its bright green color and sinus-clearing pungency. Often paired with sushi or sashimi, wasabi is a root vegetable that is more than just a flavor enhancer. This listicle aims to provide you with an in-depth look into the characteristics, health benefits, and nutritional value of wasabi.
• Water Spinach Water Spinach: The Verdant Wonder of the Vegetable World Water spinach, also known as "kangkong" or "morning glory," is a popular leafy green in Asian cuisines. From the tropical wetlands to your dinner table, water spinach brings a unique flavor and texture to a variety of dishes. Below, we delve into the characteristics, health benefits, and nutritional profile of this vibrant vegetable.
• Watercress Watercress: The Green Powerhouse You Should Be Eating Watercress, a leafy green vegetable belonging to the Brassicaceae family, is known for its peppery flavor and vibrant green leaves. Often found near springs and slow-running water, this versatile vegetable is not only delicious but also nutrient-dense. Read on to discover the characteristics, health benefits, and nutritional value of watercress.
• Watermelon Watermelon has 30 kcal and 6.2 g of sugar per 100 g; it is mostly water.
• Wheatgrass Wheatgrass: The Powerhouse of Green Nutrition Wheatgrass is a young grass of the common wheat plant, Triticum aestivum. Renowned as a superfood, it is often available as juice, powder, or fresh produce. This listicle aims to shed light on the characteristics, health benefits, and nutritional profile of wheatgrass. Understanding its nutrient content can help you incorporate this potent plant into your diet more effectively.
• White Beans White beans are mild, creamy beans rich in fibre, plant protein and folate; small white and navy beans are the most common types.
• Whole Wheat Bread Whole wheat bread is made from flour that keeps the whole grain, with 6.0 g fibre per 100 g, more than twice white bread.
• Whole wheat pasta Whole wheat pasta is made from whole grain wheat; a 75 g dry portion gives about 264 kcal, 10 g of protein and 7 g of fibre.

Y

• Yam Yam: A Nutrient-Rich Root with Remarkable Health Benefits Yams are a popular starchy tuber that features in a variety of dishes worldwide. Often confused with sweet potatoes, yams actually belong to a different botanical family and have distinct flavors, textures, and nutritional profiles. Here's everything you need to know about yams, from their characteristics to their health benefits and nutrient content.
• Yuca (Cassava) Yuca (Cassava): The Versatile Root with Nutritional Prowess Yuca, also known as cassava, is a staple root vegetable in various parts of the world, including Africa, Latin America, and Asia. While it's a primary source of carbohydrates for millions, it also boasts an array of nutrients and health benefits. In this listicle, we'll delve into the characteristics, health benefits, and nutritional profile of this fascinating tuber.

Z

• Zea Mays (Corn Silk) Zea Mays (Corn Silk): The Overlooked Superfood in Your Corn When we think of corn, we often visualize the golden kernels that make for a delicious side dish at barbecues or as popcorn during movie nights. However, the silky threads that are usually discarded while shucking corn are far from waste. Known as corn silk, or scientifically as Zea Mays, these threads are packed with nutritional benefits and have been used for centuries in herbal medicine. Let's discover the characteristics, health benefits, and nutritional profile of corn silk.
• Zucchini Zucchini: The Summer Squash That's A Nutritional All-Star Zucchini is a popular summer squash that's versatile, delicious, and incredibly good for you. Often mistaken for a cucumber due to its shape and size, zucchini offers its own unique set of nutrients and health benefits. In this listicle, we delve into the characteristics, health benefits, and nutritional content of this wonderful vegetable.