Food Information Index

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Grains

Amaranth

Very low in Saturated Fat and Sodium. It is also a good source of Plant Protein, Iron, Fiber, Magnesium and Phosphorus, and a very good source of Manganese. Complete plant protein with all the essential protein amino acids.

Barley (Hulled)

Very low in Saturated Fat and Sodium. Great source of Fiber,  Protein, Iron, and a good source of Thiamin (B1), Niacin (B3), and Vitamin B6. Good source, of Magnesium, Phosphorus, Potassium, Zinc, and Copper. Very high in Manganese and Selenium

Barley (Pearl) 

This is not a whole-grain but it's much healthier than other refined grains because (a) some of the bran may still be present and (b) the dietary fiber in barley is distributed throughout the kernel, and not just in the outer bran layer. 

Brown rice (medium grain)

Low in Saturated Fat and Sodium. It is also a good source of Plant Protein, Iron, Fiber and a very good source of Manganese. 

Buckwheat

Low in Saturated Fat and Sodium. It is also a good source of Plant Protein, Iron, Fiber and Magnesium, and a very good source of Manganese.

BulguWheat

Very low in Saturated Fat and Sodium. Its a good source of Fiber, Iron, Protein, and Manganese.

Farro

Low in Saturated Fat and Sodium. Good source of Fiber,  Protein, Magnesium and Niacin (Vitamin B1).

Kamut

Very low in Saturated Fat and Sodium. High in Protein and in Vitamin B's - Vitamin B1 (Thiamin), B3 (Niacin), B6 and Vitamin B9 (Folate/Folic Acid)

Millet

Low in Saturated Fat and Sodium. It is also a good source of Plant Protein and Manganese, Magnesium, and Phosphorus.

Quinoa

Low in Sodium and Saturated fats. Complete Plant Protein (all the essential amino acids). Good source of Iron, Magnesium, Phosphorus, and Manganese.  

Rolled oats, Oat Bran, Quick-Cook Steel Cut Oats

Low in Saturated Fat and Sodium. Very good source of Dietary Fiber, Phosphorus, Selenium, and Manganese.

Spelt

Low in Sodium and Saturated Fat. Very good source of Dietary Fiber  Plant Protein, and Iron. Good source of Phosphorus and Manganese.

Wheat Berries

Low in Saturated Fat and Sodium. An excellent source of Dietary Fiber and Protein. Also good source of  Thiamin (B1) and Niacin (B3); and Magnesium, Phosphorus, Copper, Manganese and Selenium.

Wild rice

Low in Saturated Fat and Sodium. It is also a good source of Plant Protein and Manganese.


Vegetables

Arugula

Good source of Vitamins A, C, and K. 

Asparagus

Good source of Dietary Fiber,  Protein, Iron, Vitamins A, C, E, & K, Vitamins B1, B2, B3, B6,  Potassium, Copper, Manganese, Zinc, and Selenium

Brussels Sprouts

Good source of  B1 (Thiamin) and B2 (Riboflavin), Iron, Magnesium, Phosphorus and Copper, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Folate, Potassium and Manganese.

Butternut squash, winter

Very low in Saturated Fat, Cholesterol, Sodium. Good source of Vitamin E, Thiamin, Niacin, Vitamin B6, Folate, Calcium, Magnesium. Very good source of Vitamins A & C, Potassium, and Manganese.

Carrot

Good source of Dietary Fiber, Vitamin C, Vitamin B6, Folate, Pantothenic Acid, Iron, Potassium and Copper, and a very good source of Vitamin A, Vitamin K and Manganese. 

Cauliflower

Good source of B1 (Thiamin) and B2 (Riboflavin), Phosphorus and Potassium, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Vitamin B6, Folate, Pantothenic Acid and Manganese.

Collard greens (boiled)

Low in Saturated Fat. It is a good source of Protein, Vitamin E (Alpha Tocopherol), Thiamin, Niacin, Magnesium, Phosphorus and Potassium, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Riboflavin, Vitamin B6, Folate, Calcium, Iron and Manganese.

Cucumber

Good source of Vitamin K, Magnesium, and Potassium

Eggplant

Good source of Vitamin K, B1 (Thiamin), Vitamin B6 and Manganese, and a very good source of Dietary Fiber.

Green Beans/Snap Peas

Low in Saturated Fat. It is also a good source of Calcium, Iron, Magnesium and Potassium, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Folate and Manganese.

Green Pepper

Good source of Folate, Magnesium and Copper, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Potassium and Manganese.

Green Peas

Good source of Protein, Vitamin A, B2 (Riboflavin), B3 (Niacin), Vitamin B6, Folate, Magnesium, Phosphorus and Copper, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, B1 (Thiamin) and Manganese. 

Jalapeno Peppers

Good source of Vitamn E, Thiamin (B1), Folate and Magnesium. Very good source of fiber, Vitamins A, C, K, B6, Iron, Potassium, and Copper.

Kale

Good source of Protein, Vitamin E (Alpha Tocopherol), Thiamin, Riboflavin, Folate, Iron and Magnesium, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Calcium, Potassium, Copper and Manganese.

Mushrooms

Good source of Dietary Fiber and Protein. Rich in Riboflavin (Vit B2), Niacin (Vit B3), Phosphorus, Potassium, Copper, & Selenium. 

Mustard Greens

Very low in Saturated Fat and Cholesterol. It is also a good source of Protein, Iron and Magnesium, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Vitamin B6, Folate, Calcium, Phosphorus, Potassium, Copper and Manganese.

Pumpkin

Low in Saturated Fat, and very low in Cholesterol and Sodium. It is also a good source of Vitamin E (Alpha Tocopherol), Thiamin (B1), Niacin (B3), Vitamin B6, Folate, Iron, Magnesium and Phosphorus, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Riboflavin (B2), Potassium, Copper and Manganese.

Red Pepper

Good source of Vitamin K, Potassium, Vitamin B1 (Thiamin), B2 (Riboflavin), B3 (Niacin) and Manganese, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin B6 and Folate.

Sea weed (kelp, raw)

Very low in Cholesterol. It is a good source of Dietary Fiber, Vitamin C, Pantothenic Acid, Zinc and Copper, and a very good source of Vitamin K, Riboflavin (B2), Folate, Calcium, Iron, Magnesium and Manganese. This food is very high in Sodium.

Sea weed (spirulina, raw)

Very low in Cholesterol but very high in Sodium. It is a good source of Pantothenic Acid, Magnesium and Potassium, and a very good source of Protein, Thiamin (B1), Riboflavin (B2), Niacin (B3), Iron, Copper and Manganese.  

Spinach, cooked

Rich source of Vitamins A, C, and K, in addition to being a good source of Protein and Iron.

Squash

Good source of Vitamin B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), Vitamin B6, Calcium, Phosphorus and Zinc, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Folate, Magnesium, Potassium, Copper and Manganese.  

Swiss Chard

This food is very low in Saturated Fat and Cholesterol. It is a good source of Thiamin, Folate, Phosphorus and Zinc, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Riboflavin, Vitamin B6, Calcium, Iron, Magnesium, Potassium, Copper and Manganese. 

Zucchini

Good source of Protein, Vitamin A, B1 (Thiamin), B2 (Riboflavin), Vitamin B6, Pantothenic Acid, Iron, Magnesium, Phosphorus and Copper, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Potassium and Manganese. 


Root Vegetables

Beets

A good source of Dietary Fiber, Vitamin C, Magnesium and Potassium, and a very good source of Folate and Manganese.

Garlic

Good source of Calcium, Phosphorus and Selenium, and a very good source of Vitamin C, Vitamin B6 and Manganese.

Ginger

Very low in Saturated Fat, Sodium, and Cholesterol. Good source of Vitamin C, Potassium, Copper, Manganese, and Magnesium.

Onion

Very low in Saturated Fat, Sodium, and Cholesterol.  Good source of Fiber, Vitamin B6, Folate, Potassium and Manganese, and a very good source of Vitamin C.

Parsnip

Very low in Saturated Fat, Sodium, and Cholesterol. A good source of potassium and a very good source of Vitamin C, Folate, and Manganese.

Potatoes (boiled)

Very low in Saturated Fat, Cholesterol and Sodium. It is a good source of Vitamin B6 and Potassium and a very good source of Vitamin C.

Radish

This food is low in Saturated Fat, and very low in Cholesterol. It is a good source of Magnesium and Manganese, and a very good source of Dietary Fiber, Vitamin C, Folate and Potassium.

Sunchoke (Jerusalem Artichokes)

Very low in Saturated Fat, Cholesterol, and Sodium. It is a good source of Thiamin, Potassium and Phosphorus and a very good source of Iron.

Sweet Potatoes (boiled)

This food is low in Sodium, and very low in Saturated Fat and Cholesterol. It is a good source of Dietary Fiber, Vitamin B6 and Manganese, and a very good source of Vitamins A and C.

Turnip (boiled)

This food is very low in Saturated Fat and Cholesterol. It is a good source of Vitamin B6 and Manganese, and a very good source of Dietary Fiber, Vitamin C and Potassium.

Yams (boiled)

This food is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Dietary Fiber, Vitamin C, Potassium and Manganese.

 

 

 

 

Fruit

Apples

Good source of Fiber and Vitamin C.

Avocado

Very good source of healthy Unsaturated and Saturated Fats, Fiber,  and Protein. Good source of Iron, Vitamins A, C, & K and Folate.

Bananas

Good source of Dietary Fiber, Vitamin C, Potassium, and Manganese and a very good source of Vitamin B6.

Blueberries

Good source of Dietary Fiber, and a very good source of Vitamin C, Vitamin K and Manganese.

Mango

Very low in Saturated Fat. It is a good source of Fiber and Vitamin B6, and a very good source of Vitamin A and Vitamin C.

Oranges (all raw commercial varieties)

Good source of Thiamin, Folate and Potassium, and a very good source of Dietary Fiber and Vitamin C.

Peaches

Good source of Fiber, Vitamin A, Niacin (B1) and Potassium, and a very good source of Vitamin C.

Pears (Asian)

Good source of Vitamin C and K, and a very good source of Dietary Fiber.

Pineapple

Good source of Dietary Fiber, Thiamin (B1), Vitamin B6 and Copper, and a very good source of Vitamin C and Manganese.

Raspberries

Good source of Vitamin K and Magnesium, and a very good source of Dietary Fiber, Vitamin C and Manganese.

Strawberries

Good source of Folate and Potassium, and a very good source of Dietary Fiber, Vitamin C and Manganese.

Tomatoes

Good source of Vitamin E (Alpha Tocopherol), Thiamin (B1), Niacin (B3), B6, Folate (B9), Magnesium, Phosphorus and Copper, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Potassium and Manganese.

Watermelon

Good source of Potassium, and a very good source of Vitamin A and Vitamin C.  


Legumes

Adzuki beans

Very good source of Protein, Dietary Fiber,  and Iron. Good source of Calcium, Folate (B9), Manganese, and Phosphorus

Black eyed peas

Good source of Vitamin B1, Phosphorus, Magnesium and Copper and a very good source of Protein, Iron, Fiber, Folate, and Manganese. 

Chickpeas

Good source of Dietary Fiber, Vitamin B6 and Folate (B9), and a very good source of Manganese.

Green Peas (raw)

Good source of Protein, Iron, Vitamins A, B3, & B6, Folate, Phosphorus and Copper. Very good source of Dietary Fiber, Vitamins B1, C, & K, and Manganese.

Kidney Beans

Good source of Protein, Iron, Phosphorus and Manganese, and a very good source of Dietary Fiber and Folate.

Lentils: Brown, Green (French) and Red - Channa (Yellow Lentils) & Masoor (Orange)

Good source of Protein, Iron, Phosphorus and Copper, and a very good source of Dietary Fiber, Folate and Manganese.

Lentils: Mung Bean (Green Gram) or Split Mung Bean (Golden Gram)

Very low in Saturated Fat, Cholesterol and Sodium. It is a good source of Protein, Thiamin, Magnesium and Manganese, and a very good source of Dietary Fiber, Iron, and Folate.

Lentils: Mung bean (sprouted)

Low in Sodium, and very low in Saturated Fat and Cholesterol. It is also a good source of Dietary Fiber, Protein, Iron, Magnesium, Phosphorus, Potassium and Zinc, and a very good source of Vitamin C, Vitamin K, Folate, Copper and Manganese.

Pinto Beans:

Good source of Protein, Phosphorus and Manganese, and a very good source of Dietary Fiber and Folate. 


Nuts & Seeds

Almonds (dry roasted, unsalted)

Good source of healthy Fats, Dietary Fiber, Protein, Magnesium, and Iron. Very good source of Vitamin E and Manganese. 

Cashews (raw)

Good source of healthy Fats and Protein and very good source of Iron, Magnesium, Phosphorus, Copper and Manganese. 

Flax seeds

Good source of healthy Fats, Protein, Copper, Phosphorus, and Magnesium. Very good source o Fiber, Thiamin (B1), and Manganese.

Peanuts (dry roasted, unsalted)

Good source of healthy Fats and Protein and very good source of Vitamin E, Vitamin B1 (Thiamin), B3 (Niacin), Folate and Manganese.

Pistachios

Very good source of Manganese and Copper. Good source of healthy Fats, Fiber, Protein, Vitamin B1, B6, Phosphorus, Iron, Magnesium and Potassium.

Pumpkin Seeds

Good source of healty Fats, Protein, Magnesium, Iron, and Zinc.

Sunflower seeds

Good source of healthy Fats, Protein, Pantothenic Acid, Phosphorus, Copper and Manganese. 


Herbs 

Basil (fresh)

Low in Saturated Fat. It is a good source of Vitamin E (Alpha Tocopherol), and a very good source of Dietary Fiber, Vitamin A, and Vitamin K

Cilantro/Coriander (fresh)

Very low in Saturated Fat. It is a good source of Dietary Fiber and Iron, and a very good source of Vitamin A, Vitamin C, Vitamin K.

Parsley

Good source of Protein, Vitamin E (Alpha Tocopherol), Vitamin B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B6, Pantothenic Acid, Phosphorus and Zinc, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Folate, Calcium, Iron, Magnesium, Potassium, Copper and Manganese.

Rosemary

Good source of Vitamin B6, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, and Manganese.


Soy-Based

Tempeh 

High in Protein. Good source of Riboflavin, Phosphorus and Copper, and a very good source of Manganese.

Tofu (Firm, with calcium sulfate & magnesium chloride)

Good source of Protein, Iron, Magnesium, Phosphorus, Copper and Selenium. And very good source of Calcium and Manganese. 

Soy Yogurt (Plain)

Good source of Vitamin D and Calcium and very good source of Vitamin C.


Dairy

Yogurt (plain, unsweetened)

Good source of Protein, B2 (Riboflavin), Vitamin B12 and Potassium, and a very good source of Calcium and Phosphorus.

Eggs (scrambled)

A complete Protein and a good source of Riboflavin (B2) and Selenium. High in Cholesterol and Saturated Fat. 

 


Seafood & Poultry

Anchovy (European)

Good source of Riboflavin, Calcium, Iron and Phosphorus, and a very good source of Protein, Niacin and Selenium. This food is high in Cholesterol.

Bass, Striped

Good source of Niacin, Vitamin B6 and Magnesium, and a very good source of Protein, Vitamin B12, Phosphorus and Selenium.

Chicken Breast (Sauteed)

Good source of Vitamin B6, B12 and Magnesium and a very good source of healthy Unsaturated Fats and Protein.

Catfish (wild)

Low in Sodium but very high in Cholesterol. It is a good source of Thiamin, Niacin, Potassium and Selenium, and a very good source of Protein, Vitamin B12 and Phosphorus.

Octopus

Low in Saturated Fat but high in Cholesterol and Sodium. It is a good source of Niacin, Vitamin B6, Phosphorus, Potassium and Zinc, and a very good source of Protein, Vitamin B12, Iron, Copper and Selenium.

Salmon (Atlantic, wild)

Low in Sodium but high in Cholesterol. It is a good source of Riboflavin, Pantothenic Acid and Phosphorus, and a very good source of Protein, Niacin, Vitamin B6, Vitamin B12 and Selenium. This food is high in Cholesterol.

Shrimp (wild)

This food is low in Saturated Fat. It is also a good source of Niacin, Vitamin B12, Iron, Phosphorus and Copper, and a very good source of Protein, Vitamin D and Selenium. This food is very high in Cholesterol.


Miscellaneous

Tomato paste

Good source of Dietary Fiber, Vitamin K, Riboflavin, Niacin, Vitamin B6, Iron, Magnesium and Manganese, and a very good source of Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Potassium and Copper.

Sources: 

http://wholegrainscouncil.org/whole-grains-101/types-of-barley.

http://nutritiondata.self.com/

http://www.livestrong.com/