{ "$schema": "https://json-schema.org/draft-07/schema#", "name": "Food Nutrition Database 2026", "description": "Common foods with calories, macros, micronutrients", "source": "USDA FoodData Central", "attribution": "Data via Calorique (https://calorique.io/)", "license": "CC-BY 4.0", "last_updated": "2026-04-26", "total_records": 410, "data": [ { "slug": "chicken-breast", "name": "Chicken Breast", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 165, "protein": 31, "carbs": 0, "fat": 3.6, "fiber": 0, "sugar": 0, "sodium": 74, "cholesterol": 85, "vitamins": [ "B12", "B6", "Niacin" ], "minerals": [ "Phosphorus", "Selenium" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 121, "description": "Lean protein source ideal for muscle building and weight management." }, { "slug": "salmon", "name": "Salmon", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 208, "protein": 20, "carbs": 0, "fat": 13, "fiber": 0, "sugar": 0, "sodium": 59, "cholesterol": 63, "vitamins": [ "B12", "D", "B6" ], "minerals": [ "Selenium", "Phosphorus", "Potassium" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 96, "description": "Rich in omega-3 fatty acids, excellent for heart health and brain function." }, { "slug": "tuna", "name": "Tuna (Canned in Water)", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 116, "protein": 25.5, "carbs": 0, "fat": 1, "fiber": 0, "sugar": 0, "sodium": 337, "cholesterol": 49, "vitamins": [ "B12", "Niacin", "B6" ], "minerals": [ "Selenium", "Phosphorus" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 172, "description": "High-protein, low-fat seafood ideal for weight management and muscle recovery." }, { "slug": "eggs", "name": "Eggs (Whole)", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 155, "protein": 13, "carbs": 1.1, "fat": 11, "fiber": 0, "sugar": 1.1, "sodium": 124, "cholesterol": 373, "vitamins": [ "B12", "D", "A", "B2" ], "minerals": [ "Selenium", "Phosphorus", "Iron" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 129, "description": "Complete protein source with all essential amino acids, vitamins and minerals." }, { "slug": "beef-lean", "name": "Beef (Lean Ground)", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 215, "protein": 26, "carbs": 0, "fat": 12, "fiber": 0, "sugar": 0, "sodium": 75, "cholesterol": 80, "vitamins": [ "B12", "B6", "Zinc" ], "minerals": [ "Iron", "Zinc", "Phosphorus" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 93, "description": "Excellent source of iron and B12, supports muscle growth and energy production." }, { "slug": "pork-tenderloin", "name": "Pork Tenderloin", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 143, "protein": 26, "carbs": 0, "fat": 3.5, "fiber": 0, "sugar": 0, "sodium": 58, "cholesterol": 74, "vitamins": [ "B1", "B6", "Niacin" ], "minerals": [ "Selenium", "Phosphorus", "Potassium" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 140, "description": "Lean cut of pork, rich in thiamine and selenium, ideal for active individuals." }, { "slug": "tofu", "name": "Tofu (Firm)", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 76, "protein": 8, "carbs": 1.9, "fat": 4.2, "fiber": 0.3, "sugar": 0.5, "sodium": 7, "cholesterol": 0, "vitamins": [ "B1", "Folate" ], "minerals": [ "Calcium", "Manganese", "Iron" ], "glycemicIndex": 15, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 263, "description": "Plant-based protein rich in isoflavones, supports bone health and muscle function." }, { "slug": "turkey-breast", "name": "Turkey Breast", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 135, "protein": 30, "carbs": 0, "fat": 1, "fiber": 0, "sugar": 0, "sodium": 63, "cholesterol": 69, "vitamins": [ "B6", "B12", "Niacin" ], "minerals": [ "Selenium", "Phosphorus", "Zinc" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 148, "description": "Very lean white meat, high in protein and tryptophan, supports mood and sleep." }, { "slug": "shrimp", "name": "Shrimp", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 99, "protein": 24, "carbs": 0.2, "fat": 0.3, "fiber": 0, "sugar": 0, "sodium": 111, "cholesterol": 189, "vitamins": [ "B12", "D" ], "minerals": [ "Selenium", "Iodine", "Phosphorus" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 202, "description": "Low-calorie, high-protein seafood rich in iodine and antioxidant astaxanthin." }, { "slug": "cod", "name": "Cod", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 82, "protein": 18, "carbs": 0, "fat": 0.7, "fiber": 0, "sugar": 0, "sodium": 54, "cholesterol": 43, "vitamins": [ "B12", "B6", "Niacin" ], "minerals": [ "Phosphorus", "Selenium", "Potassium" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 244, "description": "Mild white fish, extremely low in fat and calories, excellent for weight loss diets." }, { "slug": "sardines", "name": "Sardines (Canned in Oil)", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 208, "protein": 25, "carbs": 0, "fat": 11, "fiber": 0, "sugar": 0, "sodium": 505, "cholesterol": 142, "vitamins": [ "B12", "D", "B2" ], "minerals": [ "Calcium", "Selenium", "Phosphorus" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 96, "description": "Bone-in sardines provide exceptional calcium and omega-3 fatty acids." }, { "slug": "lamb", "name": "Lamb (Lean)", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 218, "protein": 25, "carbs": 0, "fat": 13, "fiber": 0, "sugar": 0, "sodium": 72, "cholesterol": 97, "vitamins": [ "B12", "B6", "Zinc" ], "minerals": [ "Iron", "Zinc", "Selenium" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": false, "caloriesPer200cal": 92, "description": "Red meat rich in CLA, zinc and iron, supports immune function and muscle building." }, { "slug": "cottage-cheese", "name": "Cottage Cheese (Low-fat)", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 72, "protein": 12, "carbs": 2.7, "fat": 1, "fiber": 0, "sugar": 2.7, "sodium": 321, "cholesterol": 4, "vitamins": [ "B12", "B2", "A" ], "minerals": [ "Calcium", "Phosphorus", "Selenium" ], "glycemicIndex": 10, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 278, "description": "High casein protein source, great pre-bed snack for overnight muscle recovery." }, { "slug": "tempeh", "name": "Tempeh", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 193, "protein": 19, "carbs": 9.4, "fat": 11, "fiber": 0, "sugar": 0, "sodium": 9, "cholesterol": 0, "vitamins": [ "B2", "B3", "B6" ], "minerals": [ "Manganese", "Phosphorus", "Magnesium" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 104, "description": "Fermented soy product with probiotics, complete protein and gut health benefits." }, { "slug": "whey-protein", "name": "Whey Protein Powder", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 400, "protein": 80, "carbs": 8, "fat": 5, "fiber": 0, "sugar": 5, "sodium": 200, "cholesterol": 50, "vitamins": [ "B2", "B12" ], "minerals": [ "Calcium", "Phosphorus", "Potassium" ], "glycemicIndex": 30, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": false, "caloriesPer200cal": 50, "description": "Fast-absorbing complete protein supplement ideal for post-workout muscle synthesis." }, { "slug": "tilapia", "name": "Tilapia", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 96, "protein": 20, "carbs": 0, "fat": 1.7, "fiber": 0, "sugar": 0, "sodium": 56, "cholesterol": 50, "vitamins": [ "B12", "Niacin", "B6" ], "minerals": [ "Phosphorus", "Selenium", "Potassium" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 208, "description": "Mild white fish with high protein-to-calorie ratio, popular for weight management." }, { "slug": "duck-breast", "name": "Duck Breast", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 201, "protein": 24, "carbs": 0, "fat": 11, "fiber": 0, "sugar": 0, "sodium": 65, "cholesterol": 89, "vitamins": [ "B12", "B6", "Niacin" ], "minerals": [ "Iron", "Selenium", "Zinc" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": false, "caloriesPer200cal": 99, "description": "Rich-flavored poultry with high iron content, great source of B vitamins." }, { "slug": "pork-chop", "name": "Pork Chop (Lean)", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 172, "protein": 26, "carbs": 0, "fat": 7, "fiber": 0, "sugar": 0, "sodium": 56, "cholesterol": 80, "vitamins": [ "B1", "B6", "B12" ], "minerals": [ "Phosphorus", "Selenium", "Zinc" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 116, "description": "Versatile lean pork cut, excellent source of selenium and thiamine." }, { "slug": "beef-steak", "name": "Beef Steak (Sirloin)", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 207, "protein": 28, "carbs": 0, "fat": 10, "fiber": 0, "sugar": 0, "sodium": 60, "cholesterol": 90, "vitamins": [ "B12", "B6", "Zinc" ], "minerals": [ "Iron", "Zinc", "Phosphorus" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": false, "caloriesPer200cal": 97, "description": "Premium beef cut rich in complete protein, creatine and essential minerals." }, { "slug": "egg-whites", "name": "Egg Whites", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 52, "protein": 11, "carbs": 0.7, "fat": 0.2, "fiber": 0, "sugar": 0.7, "sodium": 166, "cholesterol": 0, "vitamins": [ "B2", "B12" ], "minerals": [ "Selenium", "Potassium" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 385, "description": "Pure protein with virtually no fat or cholesterol, ideal for lean muscle building." }, { "slug": "halibut", "name": "Halibut", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 111, "protein": 23, "carbs": 0, "fat": 2.3, "fiber": 0, "sugar": 0, "sodium": 67, "cholesterol": 41, "vitamins": [ "B12", "B6", "D" ], "minerals": [ "Selenium", "Magnesium", "Phosphorus" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 180, "description": "Firm white fish with high protein content, excellent source of magnesium and omega-3." }, { "slug": "venison", "name": "Venison (Deer Meat)", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 158, "protein": 30, "carbs": 0, "fat": 3.2, "fiber": 0, "sugar": 0, "sodium": 54, "cholesterol": 116, "vitamins": [ "B12", "B6", "B2" ], "minerals": [ "Iron", "Zinc", "Phosphorus" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 127, "description": "Lean game meat extremely high in protein, lower in fat than beef, rich in iron." }, { "slug": "chicken-thigh", "name": "Chicken Thigh", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 209, "protein": 26, "carbs": 0, "fat": 11, "fiber": 0, "sugar": 0, "sodium": 84, "cholesterol": 93, "vitamins": [ "B6", "B12", "Niacin" ], "minerals": [ "Phosphorus", "Selenium", "Zinc" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": false, "caloriesPer200cal": 96, "description": "Juicier dark meat cut with more fat than breast, rich in zinc and iron." }, { "slug": "mackerel", "name": "Mackerel", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 205, "protein": 19, "carbs": 0, "fat": 14, "fiber": 0, "sugar": 0, "sodium": 90, "cholesterol": 70, "vitamins": [ "B12", "D", "B6" ], "minerals": [ "Selenium", "Phosphorus", "Magnesium" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 98, "description": "Oily fish with very high omega-3 content, supports cardiovascular and brain health." }, { "slug": "edamame", "name": "Edamame", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 122, "protein": 11, "carbs": 9.9, "fat": 5.2, "fiber": 5.2, "sugar": 2.2, "sodium": 6, "cholesterol": 0, "vitamins": [ "K", "Folate", "C" ], "minerals": [ "Manganese", "Magnesium", "Iron" ], "glycemicIndex": 18, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 164, "description": "Young soybeans, complete plant protein with fiber, folate and antioxidants." }, { "slug": "crab", "name": "Crab", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 97, "protein": 19, "carbs": 0, "fat": 1.8, "fiber": 0, "sugar": 0, "sodium": 372, "cholesterol": 71, "vitamins": [ "B12", "C" ], "minerals": [ "Zinc", "Copper", "Selenium" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 206, "description": "Shellfish rich in zinc and copper, supports immune function and joint health." }, { "slug": "lobster", "name": "Lobster", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 89, "protein": 19, "carbs": 0.5, "fat": 0.9, "fiber": 0, "sugar": 0, "sodium": 296, "cholesterol": 145, "vitamins": [ "B12", "E" ], "minerals": [ "Zinc", "Copper", "Selenium" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 225, "description": "Premium shellfish, very lean with high protein content, rich in zinc and copper." }, { "slug": "pea-protein", "name": "Pea Protein Powder", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 380, "protein": 75, "carbs": 10, "fat": 7, "fiber": 4, "sugar": 2, "sodium": 400, "cholesterol": 0, "vitamins": [ "B1", "B6" ], "minerals": [ "Iron", "Magnesium", "Potassium" ], "glycemicIndex": 35, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 53, "description": "Plant-based protein powder with iron content, suitable for vegans and those with dairy allergies." }, { "slug": "beef-liver", "name": "Beef Liver", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 175, "protein": 27, "carbs": 4.5, "fat": 5, "fiber": 0, "sugar": 0, "sodium": 76, "cholesterol": 389, "vitamins": [ "A", "B12", "B2", "Folate" ], "minerals": [ "Iron", "Zinc", "Copper", "Selenium" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": false, "caloriesPer200cal": 114, "description": "Nutrient-dense organ meat, highest natural source of vitamin A and B12." }, { "slug": "scallops", "name": "Scallops", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 111, "protein": 21, "carbs": 5, "fat": 1, "fiber": 0, "sugar": 0, "sodium": 392, "cholesterol": 53, "vitamins": [ "B12", "B6" ], "minerals": [ "Selenium", "Phosphorus", "Magnesium" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 180, "description": "Lean shellfish high in selenium and magnesium, supports thyroid and metabolic function." }, { "slug": "apple", "name": "Apple", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 52, "protein": 0.3, "carbs": 14, "fat": 0.2, "fiber": 2.4, "sugar": 10, "sodium": 1, "cholesterol": 0, "vitamins": [ "C", "K", "B6" ], "minerals": [ "Potassium", "Manganese" ], "glycemicIndex": 36, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 385, "description": "High in quercetin and fiber, supports gut health, immunity and blood sugar regulation." }, { "slug": "banana", "name": "Banana", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 89, "protein": 1.1, "carbs": 23, "fat": 0.3, "fiber": 2.6, "sugar": 12, "sodium": 1, "cholesterol": 0, "vitamins": [ "B6", "C", "B2" ], "minerals": [ "Potassium", "Magnesium", "Manganese" ], "glycemicIndex": 51, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 225, "description": "Rich in potassium and B6, ideal pre-workout fuel and natural energy source." }, { "slug": "orange", "name": "Orange", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 47, "protein": 0.9, "carbs": 12, "fat": 0.1, "fiber": 2.4, "sugar": 9.4, "sodium": 0, "cholesterol": 0, "vitamins": [ "C", "Folate", "B1" ], "minerals": [ "Potassium", "Calcium" ], "glycemicIndex": 43, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 426, "description": "Excellent source of vitamin C and flavonoids, supports immunity and skin health." }, { "slug": "mango", "name": "Mango", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 60, "protein": 0.8, "carbs": 15, "fat": 0.4, "fiber": 1.6, "sugar": 14, "sodium": 1, "cholesterol": 0, "vitamins": [ "C", "A", "B6", "Folate" ], "minerals": [ "Potassium", "Manganese", "Copper" ], "glycemicIndex": 51, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 333, "description": "Tropical fruit rich in vitamin C and A, supports eye health and immunity." }, { "slug": "strawberry", "name": "Strawberry", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 32, "protein": 0.7, "carbs": 7.7, "fat": 0.3, "fiber": 2, "sugar": 4.9, "sodium": 1, "cholesterol": 0, "vitamins": [ "C", "Folate", "B6" ], "minerals": [ "Manganese", "Potassium" ], "glycemicIndex": 40, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 625, "description": "Low-calorie berry packed with vitamin C and antioxidants, supports heart health." }, { "slug": "blueberry", "name": "Blueberry", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 57, "protein": 0.7, "carbs": 14, "fat": 0.3, "fiber": 2.4, "sugar": 10, "sodium": 1, "cholesterol": 0, "vitamins": [ "C", "K", "B6" ], "minerals": [ "Manganese", "Copper" ], "glycemicIndex": 53, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 351, "description": "Antioxidant powerhouse with anthocyanins, supports brain function and memory." }, { "slug": "grapes", "name": "Grapes (Red)", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 69, "protein": 0.7, "carbs": 18, "fat": 0.2, "fiber": 0.9, "sugar": 15, "sodium": 2, "cholesterol": 0, "vitamins": [ "C", "K", "B1" ], "minerals": [ "Potassium", "Manganese", "Copper" ], "glycemicIndex": 59, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 290, "description": "Contains resveratrol, a powerful antioxidant that supports heart health." }, { "slug": "pineapple", "name": "Pineapple", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 50, "protein": 0.5, "carbs": 13, "fat": 0.1, "fiber": 1.4, "sugar": 10, "sodium": 1, "cholesterol": 0, "vitamins": [ "C", "B1", "B6" ], "minerals": [ "Manganese", "Copper", "Potassium" ], "glycemicIndex": 59, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 400, "description": "Rich in bromelain enzyme that aids digestion and reduces inflammation." }, { "slug": "watermelon", "name": "Watermelon", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 30, "protein": 0.6, "carbs": 7.6, "fat": 0.2, "fiber": 0.4, "sugar": 6.2, "sodium": 1, "cholesterol": 0, "vitamins": [ "C", "A", "B6" ], "minerals": [ "Potassium", "Magnesium" ], "glycemicIndex": 72, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 667, "description": "Very low in calories, high in lycopene and citrulline for cardiovascular support." }, { "slug": "kiwi", "name": "Kiwi", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 61, "protein": 1.1, "carbs": 15, "fat": 0.5, "fiber": 3, "sugar": 9, "sodium": 3, "cholesterol": 0, "vitamins": [ "C", "K", "E", "Folate" ], "minerals": [ "Potassium", "Copper", "Manganese" ], "glycemicIndex": 50, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 328, "description": "Exceptionally high in vitamin C and K, supports immune function and blood clotting." }, { "slug": "peach", "name": "Peach", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 39, "protein": 0.9, "carbs": 9.5, "fat": 0.3, "fiber": 1.5, "sugar": 8.4, "sodium": 0, "cholesterol": 0, "vitamins": [ "C", "A", "E" ], "minerals": [ "Potassium", "Fluoride", "Manganese" ], "glycemicIndex": 42, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 513, "description": "Low-calorie stone fruit rich in vitamins C and A, supports skin and eye health." }, { "slug": "cherry", "name": "Cherries", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 63, "protein": 1.1, "carbs": 16, "fat": 0.2, "fiber": 2.1, "sugar": 13, "sodium": 0, "cholesterol": 0, "vitamins": [ "C", "A", "K" ], "minerals": [ "Potassium", "Copper", "Manganese" ], "glycemicIndex": 22, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 317, "description": "Rich in anthocyanins and melatonin, reduces inflammation and aids sleep quality." }, { "slug": "lemon", "name": "Lemon", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 29, "protein": 1.1, "carbs": 9.3, "fat": 0.3, "fiber": 2.8, "sugar": 2.5, "sodium": 2, "cholesterol": 0, "vitamins": [ "C", "B6", "Folate" ], "minerals": [ "Potassium", "Calcium", "Magnesium" ], "glycemicIndex": 20, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 690, "description": "High in vitamin C and citric acid, aids iron absorption and kidney stone prevention." }, { "slug": "pear", "name": "Pear", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 57, "protein": 0.4, "carbs": 15, "fat": 0.1, "fiber": 3.1, "sugar": 10, "sodium": 1, "cholesterol": 0, "vitamins": [ "C", "K", "B2" ], "minerals": [ "Potassium", "Copper", "Boron" ], "glycemicIndex": 38, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 351, "description": "High fiber fruit that supports digestive health and provides steady energy release." }, { "slug": "papaya", "name": "Papaya", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 43, "protein": 0.5, "carbs": 11, "fat": 0.3, "fiber": 1.7, "sugar": 7.8, "sodium": 8, "cholesterol": 0, "vitamins": [ "C", "A", "Folate", "B5" ], "minerals": [ "Potassium", "Magnesium", "Copper" ], "glycemicIndex": 60, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 465, "description": "Contains papain enzyme for digestion, loaded with vitamin C and beta-carotene." }, { "slug": "pomegranate", "name": "Pomegranate", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 83, "protein": 1.7, "carbs": 19, "fat": 1.2, "fiber": 4, "sugar": 14, "sodium": 3, "cholesterol": 0, "vitamins": [ "C", "K", "Folate", "B6" ], "minerals": [ "Potassium", "Copper", "Manganese" ], "glycemicIndex": 35, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 241, "description": "Exceptional antioxidant content with punicalagins that support heart and prostate health." }, { "slug": "raspberry", "name": "Raspberries", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 52, "protein": 1.2, "carbs": 12, "fat": 0.7, "fiber": 6.5, "sugar": 4.4, "sodium": 1, "cholesterol": 0, "vitamins": [ "C", "K", "Folate", "E" ], "minerals": [ "Manganese", "Copper", "Magnesium" ], "glycemicIndex": 25, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 385, "description": "Very high fiber berry with ellagic acid, supports weight loss and cancer prevention." }, { "slug": "blackberry", "name": "Blackberries", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 43, "protein": 1.4, "carbs": 10, "fat": 0.5, "fiber": 5.3, "sugar": 4.9, "sodium": 1, "cholesterol": 0, "vitamins": [ "C", "K", "Folate", "E" ], "minerals": [ "Manganese", "Copper", "Potassium" ], "glycemicIndex": 25, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 465, "description": "High in anthocyanins and fiber, supports brain health, digestion and blood sugar control." }, { "slug": "fig", "name": "Figs (Fresh)", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 74, "protein": 0.8, "carbs": 19, "fat": 0.3, "fiber": 2.9, "sugar": 16, "sodium": 1, "cholesterol": 0, "vitamins": [ "B6", "K", "B1", "B2" ], "minerals": [ "Potassium", "Magnesium", "Calcium" ], "glycemicIndex": 61, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 270, "description": "Good source of calcium, potassium and prebiotics for digestive and bone health." }, { "slug": "plum", "name": "Plum", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 46, "protein": 0.7, "carbs": 11, "fat": 0.3, "fiber": 1.4, "sugar": 10, "sodium": 0, "cholesterol": 0, "vitamins": [ "C", "A", "K", "B2" ], "minerals": [ "Potassium", "Copper", "Manganese" ], "glycemicIndex": 40, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 435, "description": "Contains phenolic compounds that improve iron absorption and protect against cell damage." }, { "slug": "grapefruit", "name": "Grapefruit", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 42, "protein": 0.8, "carbs": 11, "fat": 0.1, "fiber": 1.6, "sugar": 7, "sodium": 0, "cholesterol": 0, "vitamins": [ "C", "A", "B1" ], "minerals": [ "Potassium", "Magnesium", "Calcium" ], "glycemicIndex": 25, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 476, "description": "Very low GI citrus fruit shown to support insulin sensitivity and weight loss." }, { "slug": "avocado", "name": "Avocado", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 160, "protein": 2, "carbs": 9, "fat": 15, "fiber": 7, "sugar": 0.7, "sodium": 7, "cholesterol": 0, "vitamins": [ "K", "Folate", "C", "B5", "B6", "E" ], "minerals": [ "Potassium", "Magnesium", "Copper" ], "glycemicIndex": 15, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 125, "description": "Rich in monounsaturated fats and potassium, supports heart health and nutrient absorption." }, { "slug": "coconut", "name": "Coconut (Fresh)", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 354, "protein": 3.3, "carbs": 15, "fat": 33, "fiber": 9, "sugar": 6.2, "sodium": 20, "cholesterol": 0, "vitamins": [ "B1", "B5", "B6", "C" ], "minerals": [ "Manganese", "Copper", "Iron", "Selenium" ], "glycemicIndex": 45, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": false, "caloriesPer200cal": 57, "description": "MCT-rich fruit that provides rapid energy and supports ketosis and gut health." }, { "slug": "broccoli", "name": "Broccoli", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 34, "protein": 2.8, "carbs": 7, "fat": 0.4, "fiber": 2.6, "sugar": 1.7, "sodium": 33, "cholesterol": 0, "vitamins": [ "C", "K", "Folate", "A", "B6" ], "minerals": [ "Potassium", "Calcium", "Manganese", "Iron" ], "glycemicIndex": 15, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 588, "description": "Cruciferous vegetable with sulforaphane, one of the most nutrient-dense foods available." }, { "slug": "spinach", "name": "Spinach", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 23, "protein": 2.9, "carbs": 3.6, "fat": 0.4, "fiber": 2.2, "sugar": 0.4, "sodium": 79, "cholesterol": 0, "vitamins": [ "K", "A", "C", "Folate", "B2" ], "minerals": [ "Iron", "Manganese", "Magnesium", "Calcium" ], "glycemicIndex": 15, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 870, "description": "Iron-rich leafy green with high vitamin K content, supports bone and blood health." }, { "slug": "carrot", "name": "Carrot", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 41, "protein": 0.9, "carbs": 10, "fat": 0.2, "fiber": 2.8, "sugar": 4.7, "sodium": 69, "cholesterol": 0, "vitamins": [ "A", "K", "B6", "C" ], "minerals": [ "Potassium", "Biotin", "Manganese" ], "glycemicIndex": 39, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 488, "description": "Excellent source of beta-carotene (vitamin A), supports eye health and immune function." }, { "slug": "tomato", "name": "Tomato", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 18, "protein": 0.9, "carbs": 3.9, "fat": 0.2, "fiber": 1.2, "sugar": 2.6, "sodium": 5, "cholesterol": 0, "vitamins": [ "C", "K", "A", "B6", "Folate" ], "minerals": [ "Potassium", "Manganese" ], "glycemicIndex": 30, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 1111, "description": "Rich in lycopene antioxidant that reduces cancer risk and supports heart health." }, { "slug": "cucumber", "name": "Cucumber", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 15, "protein": 0.7, "carbs": 3.6, "fat": 0.1, "fiber": 0.5, "sugar": 1.7, "sodium": 2, "cholesterol": 0, "vitamins": [ "K", "C", "B5" ], "minerals": [ "Potassium", "Magnesium", "Manganese" ], "glycemicIndex": 15, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 1333, "description": "Very low calorie with high water content, hydrating and anti-inflammatory properties." }, { "slug": "sweet-potato", "name": "Sweet Potato", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 86, "protein": 1.6, "carbs": 20, "fat": 0.1, "fiber": 3, "sugar": 4.2, "sodium": 55, "cholesterol": 0, "vitamins": [ "A", "C", "B6", "B5", "B1" ], "minerals": [ "Potassium", "Manganese", "Magnesium" ], "glycemicIndex": 63, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 233, "description": "High in beta-carotene and fiber, provides sustained energy and supports immune function." }, { "slug": "bell-pepper", "name": "Bell Pepper (Red)", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 31, "protein": 1, "carbs": 6, "fat": 0.3, "fiber": 2.1, "sugar": 4.2, "sodium": 4, "cholesterol": 0, "vitamins": [ "C", "A", "B6", "Folate" ], "minerals": [ "Potassium", "Manganese" ], "glycemicIndex": 15, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 645, "description": "Highest vitamin C content among peppers, supports collagen production and immunity." }, { "slug": "kale", "name": "Kale", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 49, "protein": 4.3, "carbs": 9, "fat": 0.9, "fiber": 3.6, "sugar": 2.3, "sodium": 38, "cholesterol": 0, "vitamins": [ "K", "C", "A", "B6", "Folate" ], "minerals": [ "Calcium", "Manganese", "Copper", "Magnesium" ], "glycemicIndex": 15, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 408, "description": "One of the most nutrient-dense foods on earth, exceptionally high in vitamin K." }, { "slug": "cauliflower", "name": "Cauliflower", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 25, "protein": 1.9, "carbs": 5, "fat": 0.3, "fiber": 2, "sugar": 1.9, "sodium": 30, "cholesterol": 0, "vitamins": [ "C", "K", "Folate", "B6" ], "minerals": [ "Potassium", "Manganese", "Magnesium" ], "glycemicIndex": 15, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 800, "description": "Versatile low-carb vegetable used as rice/flour substitute, high in choline." }, { "slug": "zucchini", "name": "Zucchini", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 17, "protein": 1.2, "carbs": 3.1, "fat": 0.3, "fiber": 1, "sugar": 2.5, "sodium": 8, "cholesterol": 0, "vitamins": [ "C", "B6", "K", "Folate" ], "minerals": [ "Potassium", "Manganese", "Magnesium" ], "glycemicIndex": 15, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 1176, "description": "Very low calorie summer squash, excellent pasta substitute for low-carb diets." }, { "slug": "asparagus", "name": "Asparagus", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 20, "protein": 2.2, "carbs": 3.9, "fat": 0.1, "fiber": 2.1, "sugar": 1.9, "sodium": 2, "cholesterol": 0, "vitamins": [ "K", "Folate", "C", "A", "B1", "E" ], "minerals": [ "Copper", "Manganese", "Phosphorus", "Selenium" ], "glycemicIndex": 15, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 1000, "description": "Rich in folate and prebiotic fiber, supports digestive health and liver function." }, { "slug": "onion", "name": "Onion", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 40, "protein": 1.1, "carbs": 9.3, "fat": 0.1, "fiber": 1.7, "sugar": 4.2, "sodium": 4, "cholesterol": 0, "vitamins": [ "C", "B6", "Folate", "B1" ], "minerals": [ "Potassium", "Manganese", "Copper" ], "glycemicIndex": 15, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 500, "description": "Contains quercetin and allicin with potent anti-inflammatory and antibacterial properties." }, { "slug": "mushroom", "name": "Mushroom (Button)", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 22, "protein": 3.1, "carbs": 3.3, "fat": 0.3, "fiber": 1, "sugar": 2, "sodium": 5, "cholesterol": 0, "vitamins": [ "B2", "B3", "B5", "D" ], "minerals": [ "Copper", "Selenium", "Potassium", "Phosphorus" ], "glycemicIndex": 15, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 909, "description": "Unique plant-based vitamin D source, supports immune system and metabolic health." }, { "slug": "celery", "name": "Celery", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 16, "protein": 0.7, "carbs": 3, "fat": 0.2, "fiber": 1.6, "sugar": 1.3, "sodium": 80, "cholesterol": 0, "vitamins": [ "K", "C", "A", "B6", "Folate" ], "minerals": [ "Potassium", "Manganese", "Calcium" ], "glycemicIndex": 15, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 1250, "description": "Very low calorie vegetable with phthalides that support blood pressure reduction." }, { "slug": "eggplant", "name": "Eggplant", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 25, "protein": 1, "carbs": 6, "fat": 0.2, "fiber": 3, "sugar": 3.5, "sodium": 2, "cholesterol": 0, "vitamins": [ "B1", "B6", "B9", "K" ], "minerals": [ "Potassium", "Manganese", "Copper" ], "glycemicIndex": 15, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 800, "description": "Rich in nasunin antioxidant, protects brain cell membranes and reduces cholesterol." }, { "slug": "cabbage", "name": "Cabbage (Green)", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 25, "protein": 1.3, "carbs": 5.8, "fat": 0.1, "fiber": 2.5, "sugar": 3.2, "sodium": 18, "cholesterol": 0, "vitamins": [ "C", "K", "B6", "Folate" ], "minerals": [ "Manganese", "Calcium", "Potassium" ], "glycemicIndex": 10, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 800, "description": "Cruciferous vegetable with glucosinolates, anti-inflammatory and gut-protective properties." }, { "slug": "brussels-sprouts", "name": "Brussels Sprouts", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 43, "protein": 3.4, "carbs": 9, "fat": 0.3, "fiber": 3.8, "sugar": 2.2, "sodium": 25, "cholesterol": 0, "vitamins": [ "C", "K", "Folate", "A", "B6" ], "minerals": [ "Manganese", "Potassium", "Iron" ], "glycemicIndex": 15, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 465, "description": "Mini cabbages rich in glucosinolates and fiber, support detoxification and colon health." }, { "slug": "garlic", "name": "Garlic", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 149, "protein": 6.4, "carbs": 33, "fat": 0.5, "fiber": 2.1, "sugar": 1, "sodium": 17, "cholesterol": 0, "vitamins": [ "B6", "C", "B1", "B9" ], "minerals": [ "Manganese", "Selenium", "Calcium", "Phosphorus" ], "glycemicIndex": 30, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 134, "description": "Contains allicin with powerful antimicrobial and cardiovascular-protective properties." }, { "slug": "pumpkin", "name": "Pumpkin", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 26, "protein": 1, "carbs": 6.5, "fat": 0.1, "fiber": 0.5, "sugar": 2.8, "sodium": 1, "cholesterol": 0, "vitamins": [ "A", "C", "B2", "E" ], "minerals": [ "Potassium", "Manganese", "Copper" ], "glycemicIndex": 75, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 769, "description": "Very high in beta-carotene (vitamin A), supports eye health and immune function." }, { "slug": "artichoke", "name": "Artichoke", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 47, "protein": 3.3, "carbs": 11, "fat": 0.2, "fiber": 5.4, "sugar": 1, "sodium": 94, "cholesterol": 0, "vitamins": [ "C", "K", "Folate", "B1", "B6" ], "minerals": [ "Magnesium", "Phosphorus", "Potassium", "Iron" ], "glycemicIndex": 15, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 426, "description": "High in inulin prebiotic fiber, supports liver health and lowers cholesterol." }, { "slug": "beet", "name": "Beetroot", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 43, "protein": 1.6, "carbs": 10, "fat": 0.2, "fiber": 2.8, "sugar": 7, "sodium": 78, "cholesterol": 0, "vitamins": [ "Folate", "B6", "C" ], "minerals": [ "Manganese", "Potassium", "Iron" ], "glycemicIndex": 64, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 465, "description": "Rich in nitrates that improve athletic performance and blood pressure regulation." }, { "slug": "white-rice", "name": "White Rice (Cooked)", "category": "Grains & Cereals", "servingSize": 100, "servingUnit": "g", "calories": 130, "protein": 2.7, "carbs": 28, "fat": 0.3, "fiber": 0.4, "sugar": 0, "sodium": 1, "cholesterol": 0, "vitamins": [ "B1", "B3", "B6", "Folate" ], "minerals": [ "Manganese", "Selenium", "Magnesium" ], "glycemicIndex": 73, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 154, "description": "Easily digestible staple carbohydrate, quick energy source for active individuals." }, { "slug": "oats", "name": "Oats (Rolled)", "category": "Grains & Cereals", "servingSize": 100, "servingUnit": "g", "calories": 389, "protein": 17, "carbs": 66, "fat": 7, "fiber": 11, "sugar": 0, "sodium": 2, "cholesterol": 0, "vitamins": [ "B1", "B5", "Folate", "B6" ], "minerals": [ "Manganese", "Phosphorus", "Magnesium", "Iron", "Zinc" ], "glycemicIndex": 55, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 51, "description": "Beta-glucan fiber reduces cholesterol and blood sugar, excellent for heart health." }, { "slug": "whole-wheat-bread", "name": "Whole Wheat Bread", "category": "Grains & Cereals", "servingSize": 100, "servingUnit": "g", "calories": 247, "protein": 13, "carbs": 41, "fat": 3.4, "fiber": 7, "sugar": 5, "sodium": 450, "cholesterol": 0, "vitamins": [ "B1", "B2", "B3", "B9", "B6" ], "minerals": [ "Manganese", "Selenium", "Phosphorus", "Magnesium" ], "glycemicIndex": 69, "isVegan": true, "isGlutenFree": false, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 81, "description": "Higher fiber than white bread, provides sustained energy and supports digestive health." }, { "slug": "pasta", "name": "Pasta (Cooked, Whole Wheat)", "category": "Grains & Cereals", "servingSize": 100, "servingUnit": "g", "calories": 124, "protein": 5, "carbs": 25, "fat": 0.5, "fiber": 3.2, "sugar": 0.6, "sodium": 4, "cholesterol": 0, "vitamins": [ "B1", "B3", "B9", "B6" ], "minerals": [ "Manganese", "Selenium", "Phosphorus" ], "glycemicIndex": 50, "isVegan": true, "isGlutenFree": false, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 161, "description": "Complex carbohydrate with protein and fiber, moderate GI when cooked al dente." }, { "slug": "quinoa", "name": "Quinoa (Cooked)", "category": "Grains & Cereals", "servingSize": 100, "servingUnit": "g", "calories": 120, "protein": 4.4, "carbs": 22, "fat": 1.9, "fiber": 2.8, "sugar": 0.9, "sodium": 7, "cholesterol": 0, "vitamins": [ "B1", "B2", "B6", "Folate", "E" ], "minerals": [ "Manganese", "Phosphorus", "Magnesium", "Iron", "Zinc" ], "glycemicIndex": 53, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 167, "description": "Complete plant protein with all essential amino acids, naturally gluten-free grain." }, { "slug": "brown-rice", "name": "Brown Rice (Cooked)", "category": "Grains & Cereals", "servingSize": 100, "servingUnit": "g", "calories": 112, "protein": 2.6, "carbs": 23, "fat": 0.9, "fiber": 1.8, "sugar": 0.4, "sodium": 5, "cholesterol": 0, "vitamins": [ "B1", "B3", "B6", "B5" ], "minerals": [ "Manganese", "Selenium", "Magnesium", "Phosphorus" ], "glycemicIndex": 68, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 179, "description": "Whole grain with bran intact, higher nutrients and fiber than white rice." }, { "slug": "barley", "name": "Barley (Cooked)", "category": "Grains & Cereals", "servingSize": 100, "servingUnit": "g", "calories": 123, "protein": 2.3, "carbs": 28, "fat": 0.4, "fiber": 3.8, "sugar": 0.3, "sodium": 3, "cholesterol": 0, "vitamins": [ "B3", "B1", "B6", "Folate" ], "minerals": [ "Selenium", "Manganese", "Phosphorus", "Magnesium" ], "glycemicIndex": 28, "isVegan": true, "isGlutenFree": false, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 163, "description": "Lowest GI grain, beta-glucan fiber dramatically reduces blood sugar response." }, { "slug": "corn", "name": "Corn (Sweet, Cooked)", "category": "Grains & Cereals", "servingSize": 100, "servingUnit": "g", "calories": 86, "protein": 3.2, "carbs": 19, "fat": 1.2, "fiber": 2, "sugar": 3.2, "sodium": 15, "cholesterol": 0, "vitamins": [ "B1", "B5", "B9", "C", "B3" ], "minerals": [ "Manganese", "Phosphorus", "Magnesium", "Potassium" ], "glycemicIndex": 60, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 233, "description": "Contains lutein and zeaxanthin for eye health, good source of thiamine." }, { "slug": "rye-bread", "name": "Rye Bread", "category": "Grains & Cereals", "servingSize": 100, "servingUnit": "g", "calories": 259, "protein": 8.5, "carbs": 48, "fat": 3.3, "fiber": 6.2, "sugar": 4.5, "sodium": 600, "cholesterol": 0, "vitamins": [ "B1", "B3", "Folate", "B6" ], "minerals": [ "Selenium", "Manganese", "Phosphorus", "Iron" ], "glycemicIndex": 65, "isVegan": true, "isGlutenFree": false, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 77, "description": "Dense bread with high fiber and phenolics, better satiety than white bread." }, { "slug": "buckwheat", "name": "Buckwheat (Cooked)", "category": "Grains & Cereals", "servingSize": 100, "servingUnit": "g", "calories": 92, "protein": 3.4, "carbs": 20, "fat": 0.6, "fiber": 2.7, "sugar": 0.9, "sodium": 4, "cholesterol": 0, "vitamins": [ "B3", "B5", "B6", "Folate" ], "minerals": [ "Manganese", "Magnesium", "Phosphorus", "Copper" ], "glycemicIndex": 54, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 217, "description": "Despite its name, completely gluten-free, rich in rutin for cardiovascular health." }, { "slug": "millet", "name": "Millet (Cooked)", "category": "Grains & Cereals", "servingSize": 100, "servingUnit": "g", "calories": 119, "protein": 3.5, "carbs": 23, "fat": 1, "fiber": 1.3, "sugar": 0.1, "sodium": 2, "cholesterol": 0, "vitamins": [ "B3", "B6", "B1", "Folate" ], "minerals": [ "Manganese", "Phosphorus", "Magnesium", "Copper" ], "glycemicIndex": 71, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 168, "description": "Ancient grain naturally gluten-free, alkaline-forming, good for gut health." }, { "slug": "whole-grain-crackers", "name": "Whole Grain Crackers", "category": "Grains & Cereals", "servingSize": 100, "servingUnit": "g", "calories": 421, "protein": 10, "carbs": 67, "fat": 14, "fiber": 7, "sugar": 3, "sodium": 630, "cholesterol": 0, "vitamins": [ "B1", "B3", "B6", "Folate" ], "minerals": [ "Manganese", "Selenium", "Iron", "Phosphorus" ], "glycemicIndex": 67, "isVegan": true, "isGlutenFree": false, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 47, "description": "Portable whole grain snack providing fiber and complex carbohydrates for energy." }, { "slug": "granola", "name": "Granola", "category": "Grains & Cereals", "servingSize": 100, "servingUnit": "g", "calories": 471, "protein": 10, "carbs": 64, "fat": 20, "fiber": 7, "sugar": 24, "sodium": 180, "cholesterol": 0, "vitamins": [ "B1", "B2", "B3", "E" ], "minerals": [ "Manganese", "Phosphorus", "Magnesium", "Iron" ], "glycemicIndex": 62, "isVegan": true, "isGlutenFree": false, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 42, "description": "Oat-based cereal mix dense in calories and nutrients, popular breakfast and trail food." }, { "slug": "sourdough-bread", "name": "Sourdough Bread", "category": "Grains & Cereals", "servingSize": 100, "servingUnit": "g", "calories": 289, "protein": 11, "carbs": 56, "fat": 1.5, "fiber": 3.2, "sugar": 2.5, "sodium": 590, "cholesterol": 0, "vitamins": [ "B1", "B2", "B3", "Folate" ], "minerals": [ "Manganese", "Selenium", "Iron", "Phosphorus" ], "glycemicIndex": 53, "isVegan": true, "isGlutenFree": false, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 69, "description": "Fermented bread with lower GI than regular bread, contains beneficial organic acids." }, { "slug": "milk", "name": "Whole Milk", "category": "Dairy", "servingSize": 100, "servingUnit": "ml", "calories": 61, "protein": 3.2, "carbs": 4.8, "fat": 3.3, "fiber": 0, "sugar": 4.8, "sodium": 43, "cholesterol": 10, "vitamins": [ "B12", "D", "A", "B2", "B5" ], "minerals": [ "Calcium", "Phosphorus", "Potassium", "Selenium" ], "glycemicIndex": 31, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 328, "description": "Complete dairy with calcium, vitamin D and complete protein for bone and muscle health." }, { "slug": "yogurt", "name": "Greek Yogurt (Plain)", "category": "Dairy", "servingSize": 100, "servingUnit": "g", "calories": 97, "protein": 9, "carbs": 3.6, "fat": 5, "fiber": 0, "sugar": 3.6, "sodium": 36, "cholesterol": 14, "vitamins": [ "B12", "B2", "B5", "A" ], "minerals": [ "Calcium", "Phosphorus", "Selenium", "Potassium" ], "glycemicIndex": 11, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 206, "description": "High-protein fermented dairy with probiotics for gut health and immune support." }, { "slug": "cheddar-cheese", "name": "Cheddar Cheese", "category": "Dairy", "servingSize": 100, "servingUnit": "g", "calories": 402, "protein": 25, "carbs": 1.3, "fat": 33, "fiber": 0, "sugar": 0.5, "sodium": 621, "cholesterol": 105, "vitamins": [ "A", "B12", "B2", "K2", "D" ], "minerals": [ "Calcium", "Phosphorus", "Zinc", "Selenium" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 50, "description": "Aged cheese dense in calcium and vitamin K2, supports bone density and cardiovascular health." }, { "slug": "mozzarella", "name": "Mozzarella Cheese", "category": "Dairy", "servingSize": 100, "servingUnit": "g", "calories": 280, "protein": 28, "carbs": 2.2, "fat": 17, "fiber": 0, "sugar": 1, "sodium": 627, "cholesterol": 54, "vitamins": [ "B12", "A", "B2" ], "minerals": [ "Calcium", "Phosphorus", "Zinc", "Selenium" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 71, "description": "Fresh cheese high in protein and calcium, lower in fat than aged hard cheeses." }, { "slug": "butter", "name": "Butter", "category": "Dairy", "servingSize": 100, "servingUnit": "g", "calories": 717, "protein": 0.9, "carbs": 0.1, "fat": 81, "fiber": 0, "sugar": 0.1, "sodium": 714, "cholesterol": 215, "vitamins": [ "A", "D", "E", "K2" ], "minerals": [ "Calcium", "Phosphorus", "Potassium" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": false, "caloriesPer200cal": 28, "description": "Rich in fat-soluble vitamins A, D, E and K2, contains CLA and butyric acid." }, { "slug": "heavy-cream", "name": "Heavy Cream", "category": "Dairy", "servingSize": 100, "servingUnit": "ml", "calories": 340, "protein": 2.1, "carbs": 2.8, "fat": 36, "fiber": 0, "sugar": 2.8, "sodium": 38, "cholesterol": 120, "vitamins": [ "A", "D", "B12", "B2" ], "minerals": [ "Calcium", "Phosphorus", "Potassium" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": false, "caloriesPer200cal": 59, "description": "High-fat dairy used in keto diets, rich in fat-soluble vitamins and CLA." }, { "slug": "parmesan", "name": "Parmesan Cheese", "category": "Dairy", "servingSize": 100, "servingUnit": "g", "calories": 431, "protein": 38, "carbs": 4.1, "fat": 29, "fiber": 0, "sugar": 0.9, "sodium": 1529, "cholesterol": 68, "vitamins": [ "A", "B12", "B2" ], "minerals": [ "Calcium", "Phosphorus", "Zinc", "Selenium" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 46, "description": "Aged hard cheese extremely high in protein and calcium, intense flavor means small amounts needed." }, { "slug": "skim-milk", "name": "Skim Milk (Non-fat)", "category": "Dairy", "servingSize": 100, "servingUnit": "ml", "calories": 34, "protein": 3.4, "carbs": 5, "fat": 0.1, "fiber": 0, "sugar": 5, "sodium": 42, "cholesterol": 2, "vitamins": [ "B12", "D", "A", "B2" ], "minerals": [ "Calcium", "Phosphorus", "Potassium", "Selenium" ], "glycemicIndex": 32, "isVegan": false, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 588, "description": "High protein, zero fat dairy option for weight management while maintaining calcium intake." }, { "slug": "cream-cheese", "name": "Cream Cheese", "category": "Dairy", "servingSize": 100, "servingUnit": "g", "calories": 342, "protein": 6, "carbs": 4.1, "fat": 34, "fiber": 0, "sugar": 3, "sodium": 321, "cholesterol": 110, "vitamins": [ "A", "B2", "B12" ], "minerals": [ "Calcium", "Phosphorus", "Selenium" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": false, "caloriesPer200cal": 58, "description": "Spreadable soft cheese with high fat content, low carb option for keto dieters." }, { "slug": "low-fat-yogurt", "name": "Low-fat Yogurt (Plain)", "category": "Dairy", "servingSize": 100, "servingUnit": "g", "calories": 63, "protein": 5.7, "carbs": 7, "fat": 1.5, "fiber": 0, "sugar": 7, "sodium": 70, "cholesterol": 6, "vitamins": [ "B12", "B2", "D", "A" ], "minerals": [ "Calcium", "Phosphorus", "Potassium", "Zinc" ], "glycemicIndex": 33, "isVegan": false, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 317, "description": "Probiotic dairy with balanced macros, supports gut microbiome and bone health." }, { "slug": "kefir", "name": "Kefir", "category": "Dairy", "servingSize": 100, "servingUnit": "ml", "calories": 61, "protein": 3.3, "carbs": 4.7, "fat": 3.5, "fiber": 0, "sugar": 4.7, "sodium": 40, "cholesterol": 10, "vitamins": [ "B12", "B2", "D", "K2" ], "minerals": [ "Calcium", "Phosphorus", "Magnesium", "Potassium" ], "glycemicIndex": 32, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 328, "description": "Fermented milk drink with 30+ probiotic strains, superior gut health benefits." }, { "slug": "ricotta", "name": "Ricotta Cheese", "category": "Dairy", "servingSize": 100, "servingUnit": "g", "calories": 174, "protein": 11, "carbs": 3, "fat": 13, "fiber": 0, "sugar": 0.3, "sodium": 84, "cholesterol": 51, "vitamins": [ "A", "B12", "B2" ], "minerals": [ "Calcium", "Phosphorus", "Selenium", "Zinc" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 115, "description": "Whey-based Italian cheese with high protein and moderate fat, versatile in cooking." }, { "slug": "feta-cheese", "name": "Feta Cheese", "category": "Dairy", "servingSize": 100, "servingUnit": "g", "calories": 264, "protein": 14, "carbs": 4.1, "fat": 21, "fiber": 0, "sugar": 4.1, "sodium": 1116, "cholesterol": 89, "vitamins": [ "B12", "B2", "A", "B5" ], "minerals": [ "Calcium", "Phosphorus", "Selenium", "Zinc" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 76, "description": "Greek brined cheese with conjugated linoleic acid and probiotic cultures for gut health." }, { "slug": "almonds", "name": "Almonds", "category": "Nuts & Seeds", "servingSize": 100, "servingUnit": "g", "calories": 579, "protein": 21, "carbs": 22, "fat": 50, "fiber": 12.5, "sugar": 4.4, "sodium": 1, "cholesterol": 0, "vitamins": [ "E", "B2", "B3", "Folate" ], "minerals": [ "Manganese", "Magnesium", "Phosphorus", "Calcium", "Copper" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 35, "description": "Highest vitamin E content of any nut, supports heart health and blood sugar control." }, { "slug": "walnuts", "name": "Walnuts", "category": "Nuts & Seeds", "servingSize": 100, "servingUnit": "g", "calories": 654, "protein": 15, "carbs": 14, "fat": 65, "fiber": 6.7, "sugar": 2.6, "sodium": 2, "cholesterol": 0, "vitamins": [ "B6", "Folate", "B1", "E" ], "minerals": [ "Manganese", "Copper", "Magnesium", "Phosphorus" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 31, "description": "Highest omega-3 plant source with ALA, exceptional for brain and heart health." }, { "slug": "peanuts", "name": "Peanuts", "category": "Nuts & Seeds", "servingSize": 100, "servingUnit": "g", "calories": 567, "protein": 26, "carbs": 16, "fat": 49, "fiber": 8.5, "sugar": 4, "sodium": 18, "cholesterol": 0, "vitamins": [ "B3", "Folate", "B1", "E", "B6" ], "minerals": [ "Manganese", "Magnesium", "Phosphorus", "Copper", "Selenium" ], "glycemicIndex": 14, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 35, "description": "Technically a legume, high in resveratrol and biotin, supports energy metabolism." }, { "slug": "chia-seeds", "name": "Chia Seeds", "category": "Nuts & Seeds", "servingSize": 100, "servingUnit": "g", "calories": 486, "protein": 17, "carbs": 42, "fat": 31, "fiber": 34, "sugar": 0, "sodium": 16, "cholesterol": 0, "vitamins": [ "B1", "B3", "Folate", "B2" ], "minerals": [ "Calcium", "Manganese", "Phosphorus", "Magnesium", "Copper" ], "glycemicIndex": 1, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 41, "description": "Exceptional fiber and omega-3 content, absorbs water to create gel that aids satiety." }, { "slug": "flaxseeds", "name": "Flaxseeds", "category": "Nuts & Seeds", "servingSize": 100, "servingUnit": "g", "calories": 534, "protein": 18, "carbs": 29, "fat": 42, "fiber": 27, "sugar": 1.5, "sodium": 30, "cholesterol": 0, "vitamins": [ "B1", "Folate", "B6", "B5" ], "minerals": [ "Manganese", "Magnesium", "Phosphorus", "Copper", "Selenium" ], "glycemicIndex": 35, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 37, "description": "Richest plant source of omega-3 ALA and lignans, supports hormone balance." }, { "slug": "cashews", "name": "Cashews", "category": "Nuts & Seeds", "servingSize": 100, "servingUnit": "g", "calories": 553, "protein": 18, "carbs": 30, "fat": 44, "fiber": 3.3, "sugar": 5.9, "sodium": 12, "cholesterol": 0, "vitamins": [ "B1", "B6", "K", "E" ], "minerals": [ "Copper", "Manganese", "Magnesium", "Phosphorus", "Zinc" ], "glycemicIndex": 22, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 36, "description": "High in copper for collagen production, zinc for immune function and heart-healthy fats." }, { "slug": "pumpkin-seeds", "name": "Pumpkin Seeds", "category": "Nuts & Seeds", "servingSize": 100, "servingUnit": "g", "calories": 559, "protein": 30, "carbs": 11, "fat": 49, "fiber": 6, "sugar": 1.4, "sodium": 7, "cholesterol": 0, "vitamins": [ "E", "B2", "B3", "K" ], "minerals": [ "Manganese", "Magnesium", "Phosphorus", "Iron", "Zinc", "Copper" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 36, "description": "Highest zinc content of any seed, supports testosterone, prostate health and immunity." }, { "slug": "sunflower-seeds", "name": "Sunflower Seeds", "category": "Nuts & Seeds", "servingSize": 100, "servingUnit": "g", "calories": 584, "protein": 21, "carbs": 20, "fat": 51, "fiber": 8.6, "sugar": 2.6, "sodium": 9, "cholesterol": 0, "vitamins": [ "E", "B1", "B6", "Folate", "B3" ], "minerals": [ "Selenium", "Manganese", "Copper", "Magnesium", "Phosphorus" ], "glycemicIndex": 35, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 34, "description": "Highest vitamin E source among seeds, potent antioxidant supporting skin and immune health." }, { "slug": "sesame-seeds", "name": "Sesame Seeds", "category": "Nuts & Seeds", "servingSize": 100, "servingUnit": "g", "calories": 573, "protein": 18, "carbs": 23, "fat": 50, "fiber": 11.8, "sugar": 0.3, "sodium": 11, "cholesterol": 0, "vitamins": [ "B1", "B3", "B6", "Folate", "E" ], "minerals": [ "Calcium", "Copper", "Manganese", "Magnesium", "Iron", "Zinc", "Phosphorus" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 35, "description": "Rich in sesamin and sesamolin lignans, supports liver health and lowers blood pressure." }, { "slug": "pecans", "name": "Pecans", "category": "Nuts & Seeds", "servingSize": 100, "servingUnit": "g", "calories": 691, "protein": 9.2, "carbs": 14, "fat": 72, "fiber": 9.6, "sugar": 3.8, "sodium": 0, "cholesterol": 0, "vitamins": [ "B1", "B6", "E", "Folate" ], "minerals": [ "Manganese", "Copper", "Zinc", "Magnesium", "Phosphorus" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 29, "description": "Highest antioxidant content of any tree nut, excellent for heart and brain health." }, { "slug": "hemp-seeds", "name": "Hemp Seeds", "category": "Nuts & Seeds", "servingSize": 100, "servingUnit": "g", "calories": 553, "protein": 31, "carbs": 8.7, "fat": 49, "fiber": 4, "sugar": 1.5, "sodium": 5, "cholesterol": 0, "vitamins": [ "B1", "B2", "B3", "B6", "E" ], "minerals": [ "Phosphorus", "Potassium", "Sodium", "Magnesium", "Calcium", "Iron", "Zinc" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 36, "description": "Complete plant protein with ideal 3:1 omega-6 to omega-3 ratio for inflammation control." }, { "slug": "brazil-nuts", "name": "Brazil Nuts", "category": "Nuts & Seeds", "servingSize": 100, "servingUnit": "g", "calories": 659, "protein": 14, "carbs": 12, "fat": 67, "fiber": 7.5, "sugar": 2.3, "sodium": 3, "cholesterol": 0, "vitamins": [ "B1", "E", "B6", "Folate" ], "minerals": [ "Selenium", "Magnesium", "Copper", "Phosphorus", "Manganese" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 30, "description": "Just 1-2 nuts meet daily selenium needs, supporting thyroid function and antioxidant defense." }, { "slug": "pistachios", "name": "Pistachios", "category": "Nuts & Seeds", "servingSize": 100, "servingUnit": "g", "calories": 562, "protein": 20, "carbs": 28, "fat": 45, "fiber": 10, "sugar": 7.7, "sodium": 1, "cholesterol": 0, "vitamins": [ "B6", "B1", "E", "Folate", "K" ], "minerals": [ "Copper", "Manganese", "Phosphorus", "Potassium", "Magnesium" ], "glycemicIndex": 15, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 36, "description": "Highest protein content among popular nuts, with the most antioxidants and lowest calories." }, { "slug": "chickpeas", "name": "Chickpeas (Cooked)", "category": "Legumes", "servingSize": 100, "servingUnit": "g", "calories": 164, "protein": 8.9, "carbs": 27, "fat": 2.6, "fiber": 7.6, "sugar": 4.8, "sodium": 7, "cholesterol": 0, "vitamins": [ "Folate", "B6", "B1", "C" ], "minerals": [ "Manganese", "Phosphorus", "Copper", "Iron", "Magnesium", "Zinc" ], "glycemicIndex": 28, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 122, "description": "High fiber legume that promotes satiety, supports blood sugar control and gut health." }, { "slug": "lentils", "name": "Lentils (Cooked)", "category": "Legumes", "servingSize": 100, "servingUnit": "g", "calories": 116, "protein": 9, "carbs": 20, "fat": 0.4, "fiber": 7.9, "sugar": 1.8, "sodium": 2, "cholesterol": 0, "vitamins": [ "Folate", "B1", "B5", "B6", "Iron" ], "minerals": [ "Manganese", "Iron", "Phosphorus", "Copper", "Potassium" ], "glycemicIndex": 32, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 172, "description": "Excellent iron and folate source, high fiber supports heart health and blood sugar." }, { "slug": "black-beans", "name": "Black Beans (Cooked)", "category": "Legumes", "servingSize": 100, "servingUnit": "g", "calories": 132, "protein": 8.9, "carbs": 24, "fat": 0.5, "fiber": 8.7, "sugar": 0.3, "sodium": 1, "cholesterol": 0, "vitamins": [ "Folate", "B1", "B6", "B2" ], "minerals": [ "Manganese", "Iron", "Phosphorus", "Magnesium", "Potassium" ], "glycemicIndex": 30, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 152, "description": "Rich in anthocyanin antioxidants and resistant starch, excellent for gut microbiome." }, { "slug": "kidney-beans", "name": "Kidney Beans (Cooked)", "category": "Legumes", "servingSize": 100, "servingUnit": "g", "calories": 127, "protein": 8.7, "carbs": 23, "fat": 0.5, "fiber": 6.4, "sugar": 0.3, "sodium": 2, "cholesterol": 0, "vitamins": [ "Folate", "B1", "B6", "K", "C" ], "minerals": [ "Manganese", "Iron", "Phosphorus", "Potassium", "Copper" ], "glycemicIndex": 24, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 157, "description": "Resistant starch acts as prebiotic, reduces glycemic response and supports colon health." }, { "slug": "soybeans", "name": "Soybeans (Cooked)", "category": "Legumes", "servingSize": 100, "servingUnit": "g", "calories": 173, "protein": 17, "carbs": 10, "fat": 9, "fiber": 6, "sugar": 3, "sodium": 1, "cholesterol": 0, "vitamins": [ "K", "Folate", "B1", "B2", "C" ], "minerals": [ "Manganese", "Iron", "Phosphorus", "Magnesium", "Copper", "Potassium" ], "glycemicIndex": 16, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 116, "description": "Only complete plant protein with all essential amino acids, rich in isoflavones." }, { "slug": "navy-beans", "name": "Navy Beans (Cooked)", "category": "Legumes", "servingSize": 100, "servingUnit": "g", "calories": 140, "protein": 8.2, "carbs": 26, "fat": 0.6, "fiber": 10.5, "sugar": 0.4, "sodium": 0, "cholesterol": 0, "vitamins": [ "Folate", "B1", "B6", "B2" ], "minerals": [ "Manganese", "Phosphorus", "Iron", "Magnesium", "Potassium" ], "glycemicIndex": 31, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 143, "description": "Exceptionally high fiber content reduces LDL cholesterol and supports gut health." }, { "slug": "pinto-beans", "name": "Pinto Beans (Cooked)", "category": "Legumes", "servingSize": 100, "servingUnit": "g", "calories": 143, "protein": 9, "carbs": 27, "fat": 0.7, "fiber": 9, "sugar": 0.4, "sodium": 1, "cholesterol": 0, "vitamins": [ "Folate", "B1", "B6", "B2", "C" ], "minerals": [ "Manganese", "Phosphorus", "Iron", "Magnesium", "Potassium" ], "glycemicIndex": 39, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 140, "description": "Speckled bean rich in polyphenols and fiber, traditional Mexican cuisine staple." }, { "slug": "green-peas", "name": "Green Peas (Fresh)", "category": "Legumes", "servingSize": 100, "servingUnit": "g", "calories": 81, "protein": 5.4, "carbs": 14, "fat": 0.4, "fiber": 5.1, "sugar": 5.7, "sodium": 5, "cholesterol": 0, "vitamins": [ "C", "K", "B1", "Folate", "B6", "A" ], "minerals": [ "Manganese", "Phosphorus", "Iron", "Magnesium", "Copper", "Zinc" ], "glycemicIndex": 51, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 247, "description": "Compact nutritional package with vitamin C, K and plant protein in a low-calorie form." }, { "slug": "split-peas", "name": "Split Peas (Cooked)", "category": "Legumes", "servingSize": 100, "servingUnit": "g", "calories": 118, "protein": 8.3, "carbs": 21, "fat": 0.4, "fiber": 8.3, "sugar": 2.9, "sodium": 3, "cholesterol": 0, "vitamins": [ "B1", "Folate", "B6", "B2", "K" ], "minerals": [ "Manganese", "Iron", "Phosphorus", "Potassium", "Magnesium" ], "glycemicIndex": 32, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 169, "description": "Budget-friendly legume with cholesterol-lowering soluble fiber, great for soups." }, { "slug": "adzuki-beans", "name": "Adzuki Beans (Cooked)", "category": "Legumes", "servingSize": 100, "servingUnit": "g", "calories": 128, "protein": 7.5, "carbs": 25, "fat": 0.1, "fiber": 7.3, "sugar": 0.9, "sodium": 8, "cholesterol": 0, "vitamins": [ "Folate", "B1", "B6", "B2" ], "minerals": [ "Manganese", "Phosphorus", "Iron", "Potassium", "Magnesium", "Zinc" ], "glycemicIndex": 35, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 156, "description": "Small red bean popular in East Asian cuisine, high in folate and resistant starch." }, { "slug": "lima-beans", "name": "Lima Beans (Cooked)", "category": "Legumes", "servingSize": 100, "servingUnit": "g", "calories": 115, "protein": 7.8, "carbs": 21, "fat": 0.4, "fiber": 7, "sugar": 0.5, "sodium": 2, "cholesterol": 0, "vitamins": [ "Folate", "B1", "B6", "C", "K" ], "minerals": [ "Manganese", "Iron", "Phosphorus", "Magnesium", "Potassium", "Copper" ], "glycemicIndex": 32, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 174, "description": "Also called butter beans, excellent source of molybdenum for sulfite detoxification." }, { "slug": "fava-beans", "name": "Fava Beans (Cooked)", "category": "Legumes", "servingSize": 100, "servingUnit": "g", "calories": 110, "protein": 7.6, "carbs": 20, "fat": 0.4, "fiber": 5.4, "sugar": 1.8, "sodium": 5, "cholesterol": 0, "vitamins": [ "Folate", "B1", "B6", "C", "K" ], "minerals": [ "Manganese", "Iron", "Phosphorus", "Potassium", "Magnesium", "Copper" ], "glycemicIndex": 40, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 182, "description": "Broad beans rich in L-dopa, supports dopamine production and motor function." }, { "slug": "dark-chocolate", "name": "Dark Chocolate (70-85%)", "category": "Snacks", "servingSize": 100, "servingUnit": "g", "calories": 598, "protein": 7.8, "carbs": 46, "fat": 43, "fiber": 10.9, "sugar": 24, "sodium": 20, "cholesterol": 3, "vitamins": [ "B2", "B3", "B12" ], "minerals": [ "Iron", "Manganese", "Copper", "Magnesium", "Phosphorus", "Zinc", "Selenium" ], "glycemicIndex": 23, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 33, "description": "Rich in flavanols that improve blood flow, lower blood pressure and boost brain function." }, { "slug": "potato-chips", "name": "Potato Chips", "category": "Snacks", "servingSize": 100, "servingUnit": "g", "calories": 536, "protein": 7, "carbs": 53, "fat": 35, "fiber": 4.8, "sugar": 0.4, "sodium": 525, "cholesterol": 0, "vitamins": [ "B6", "C", "B3", "B1" ], "minerals": [ "Potassium", "Phosphorus", "Magnesium" ], "glycemicIndex": 75, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 37, "description": "High-calorie snack dense in sodium and fat, enjoy in strict moderation." }, { "slug": "popcorn", "name": "Popcorn (Air-popped)", "category": "Snacks", "servingSize": 100, "servingUnit": "g", "calories": 375, "protein": 12, "carbs": 74, "fat": 4.5, "fiber": 15, "sugar": 0.9, "sodium": 8, "cholesterol": 0, "vitamins": [ "B3", "B1", "B6", "Folate" ], "minerals": [ "Manganese", "Magnesium", "Phosphorus", "Iron", "Zinc", "Copper" ], "glycemicIndex": 72, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 53, "description": "Whole grain snack high in fiber when air-popped without butter, surprisingly nutritious." }, { "slug": "pretzels", "name": "Pretzels", "category": "Snacks", "servingSize": 100, "servingUnit": "g", "calories": 381, "protein": 9.3, "carbs": 80, "fat": 3.1, "fiber": 2.9, "sugar": 2.2, "sodium": 1029, "cholesterol": 0, "vitamins": [ "B1", "B3", "Folate", "B2" ], "minerals": [ "Selenium", "Iron", "Manganese", "Phosphorus" ], "glycemicIndex": 83, "isVegan": true, "isGlutenFree": false, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 52, "description": "Low-fat salty snack, extremely high GI and sodium content, enjoy in moderation." }, { "slug": "rice-cakes", "name": "Rice Cakes (Plain)", "category": "Snacks", "servingSize": 100, "servingUnit": "g", "calories": 387, "protein": 8.2, "carbs": 81, "fat": 3.5, "fiber": 1.7, "sugar": 0.1, "sodium": 30, "cholesterol": 0, "vitamins": [ "B1", "B3", "B6" ], "minerals": [ "Manganese", "Selenium", "Phosphorus", "Magnesium" ], "glycemicIndex": 82, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 52, "description": "Very low fat snack alternative, though high GI causes rapid blood sugar spike." }, { "slug": "granola-bar", "name": "Granola Bar", "category": "Snacks", "servingSize": 100, "servingUnit": "g", "calories": 471, "protein": 8.3, "carbs": 64, "fat": 20, "fiber": 5.4, "sugar": 31, "sodium": 203, "cholesterol": 0, "vitamins": [ "B1", "B2", "B3", "E", "Folate" ], "minerals": [ "Iron", "Magnesium", "Phosphorus", "Manganese", "Zinc", "Selenium" ], "glycemicIndex": 62, "isVegan": true, "isGlutenFree": false, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 42, "description": "Convenient portable snack, check sugar content as many brands add excessive sweeteners." }, { "slug": "trail-mix", "name": "Trail Mix (Nuts & Dried Fruit)", "category": "Snacks", "servingSize": 100, "servingUnit": "g", "calories": 462, "protein": 12, "carbs": 46, "fat": 27, "fiber": 5.4, "sugar": 30, "sodium": 70, "cholesterol": 0, "vitamins": [ "E", "B3", "B1", "B6" ], "minerals": [ "Copper", "Manganese", "Magnesium", "Phosphorus", "Iron" ], "glycemicIndex": 45, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 43, "description": "Calorie-dense hiking and snacking mix combining healthy nuts with sweet dried fruits." }, { "slug": "peanut-butter", "name": "Peanut Butter (Natural)", "category": "Snacks", "servingSize": 100, "servingUnit": "g", "calories": 598, "protein": 25, "carbs": 20, "fat": 51, "fiber": 6, "sugar": 9.2, "sodium": 459, "cholesterol": 0, "vitamins": [ "B3", "E", "B6", "B1", "Folate" ], "minerals": [ "Manganese", "Magnesium", "Phosphorus", "Copper", "Zinc", "Potassium" ], "glycemicIndex": 14, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 33, "description": "High protein and healthy fat spread, supports satiety, heart health and muscle building." }, { "slug": "hummus", "name": "Hummus", "category": "Snacks", "servingSize": 100, "servingUnit": "g", "calories": 177, "protein": 7.9, "carbs": 14, "fat": 10, "fiber": 6, "sugar": 0.4, "sodium": 379, "cholesterol": 0, "vitamins": [ "Folate", "B6", "B1", "C" ], "minerals": [ "Manganese", "Copper", "Iron", "Magnesium", "Phosphorus", "Zinc" ], "glycemicIndex": 6, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 113, "description": "Chickpea dip with tahini, olive oil, very low GI, packed with fiber and plant protein." }, { "slug": "edamame-snack", "name": "Edamame (Shelled, Frozen)", "category": "Snacks", "servingSize": 100, "servingUnit": "g", "calories": 122, "protein": 11, "carbs": 9.9, "fat": 5.2, "fiber": 5.2, "sugar": 2.2, "sodium": 63, "cholesterol": 0, "vitamins": [ "K", "C", "Folate", "B1" ], "minerals": [ "Manganese", "Magnesium", "Iron", "Phosphorus", "Copper", "Zinc" ], "glycemicIndex": 18, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 164, "description": "Convenient plant protein snack rich in folate and vitamin K, great for sustained energy." }, { "slug": "beef-jerky", "name": "Beef Jerky", "category": "Snacks", "servingSize": 100, "servingUnit": "g", "calories": 338, "protein": 33, "carbs": 11, "fat": 19, "fiber": 0, "sugar": 9, "sodium": 2081, "cholesterol": 68, "vitamins": [ "B12", "Zinc", "B6" ], "minerals": [ "Iron", "Zinc", "Phosphorus", "Selenium" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": false, "caloriesPer200cal": 59, "description": "High-protein portable snack, though very high in sodium so limit intake if hypertensive." }, { "slug": "dried-cranberries", "name": "Dried Cranberries", "category": "Snacks", "servingSize": 100, "servingUnit": "g", "calories": 308, "protein": 0.1, "carbs": 82, "fat": 1.4, "fiber": 5.3, "sugar": 73, "sodium": 2, "cholesterol": 0, "vitamins": [ "C", "E", "K" ], "minerals": [ "Manganese", "Copper" ], "glycemicIndex": 65, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 65, "description": "Concentrated proanthocyanidins prevent UTIs, though high sugar requires portion control." }, { "slug": "protein-bar", "name": "Protein Bar (Average)", "category": "Snacks", "servingSize": 100, "servingUnit": "g", "calories": 388, "protein": 30, "carbs": 44, "fat": 12, "fiber": 5, "sugar": 18, "sodium": 260, "cholesterol": 10, "vitamins": [ "B1", "B2", "B12", "D", "C" ], "minerals": [ "Calcium", "Iron", "Magnesium", "Zinc", "Phosphorus" ], "glycemicIndex": 55, "isVegan": false, "isGlutenFree": false, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 52, "description": "Convenient high-protein snack for active individuals, compare labels for best options." }, { "slug": "rice-crackers", "name": "Rice Crackers", "category": "Snacks", "servingSize": 100, "servingUnit": "g", "calories": 397, "protein": 7.5, "carbs": 80, "fat": 6, "fiber": 1.4, "sugar": 2.1, "sodium": 504, "cholesterol": 0, "vitamins": [ "B1", "B3", "B6" ], "minerals": [ "Selenium", "Manganese", "Phosphorus", "Magnesium" ], "glycemicIndex": 87, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 50, "description": "Gluten-free snack option, extremely high GI, pair with protein to minimize blood sugar spike." }, { "slug": "coffee", "name": "Coffee (Black, Brewed)", "category": "Beverages", "servingSize": 100, "servingUnit": "ml", "calories": 2, "protein": 0.3, "carbs": 0, "fat": 0, "fiber": 0, "sugar": 0, "sodium": 4, "cholesterol": 0, "vitamins": [ "B3", "B2", "B5" ], "minerals": [ "Manganese", "Potassium", "Magnesium" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 10000, "description": "Rich in antioxidants and chlorogenic acids, supports metabolism and cognitive function." }, { "slug": "orange-juice", "name": "Orange Juice (Fresh)", "category": "Beverages", "servingSize": 100, "servingUnit": "ml", "calories": 45, "protein": 0.7, "carbs": 10, "fat": 0.2, "fiber": 0.2, "sugar": 8.4, "sodium": 1, "cholesterol": 0, "vitamins": [ "C", "Folate", "B1", "B5", "A" ], "minerals": [ "Potassium", "Calcium", "Magnesium" ], "glycemicIndex": 50, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 444, "description": "High vitamin C content but rapid sugar absorption, prefer whole fruit for fiber benefits." }, { "slug": "green-tea", "name": "Green Tea (Brewed)", "category": "Beverages", "servingSize": 100, "servingUnit": "ml", "calories": 1, "protein": 0.2, "carbs": 0.2, "fat": 0, "fiber": 0, "sugar": 0, "sodium": 0, "cholesterol": 0, "vitamins": [ "C", "B2" ], "minerals": [ "Manganese", "Fluoride", "Potassium" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 20000, "description": "EGCG catechins boost metabolism, reduce cancer risk and support cardiovascular health." }, { "slug": "whole-milk-latte", "name": "Whole Milk Latte", "category": "Beverages", "servingSize": 100, "servingUnit": "ml", "calories": 62, "protein": 3, "carbs": 6, "fat": 3.2, "fiber": 0, "sugar": 5.6, "sodium": 45, "cholesterol": 10, "vitamins": [ "B12", "D", "B2", "A" ], "minerals": [ "Calcium", "Phosphorus", "Potassium" ], "glycemicIndex": 30, "isVegan": false, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 323, "description": "Espresso with steamed milk, provides caffeine, calcium and vitamin D in one drink." }, { "slug": "coconut-water", "name": "Coconut Water", "category": "Beverages", "servingSize": 100, "servingUnit": "ml", "calories": 19, "protein": 0.7, "carbs": 3.7, "fat": 0.2, "fiber": 1.1, "sugar": 2.6, "sodium": 105, "cholesterol": 0, "vitamins": [ "C", "B3", "B5", "B6" ], "minerals": [ "Potassium", "Manganese", "Magnesium", "Calcium" ], "glycemicIndex": 54, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 1053, "description": "Natural electrolyte drink with potassium for hydration and post-workout recovery." }, { "slug": "almond-milk", "name": "Almond Milk (Unsweetened)", "category": "Beverages", "servingSize": 100, "servingUnit": "ml", "calories": 13, "protein": 0.4, "carbs": 0.3, "fat": 1.1, "fiber": 0.3, "sugar": 0, "sodium": 63, "cholesterol": 0, "vitamins": [ "E", "D", "B12", "A" ], "minerals": [ "Calcium", "Potassium" ], "glycemicIndex": 25, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 1538, "description": "Very low calorie dairy alternative, often fortified with calcium and vitamins D and E." }, { "slug": "red-wine", "name": "Red Wine", "category": "Beverages", "servingSize": 100, "servingUnit": "ml", "calories": 85, "protein": 0.1, "carbs": 2.6, "fat": 0, "fiber": 0, "sugar": 0.6, "sodium": 4, "cholesterol": 0, "vitamins": [ "B2", "B6", "B3" ], "minerals": [ "Potassium", "Iron", "Magnesium", "Phosphorus" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": false, "caloriesPer200cal": 235, "description": "Contains resveratrol, moderate consumption may support cardiovascular health." }, { "slug": "protein-shake", "name": "Protein Shake (Whey, Made with Water)", "category": "Beverages", "servingSize": 100, "servingUnit": "ml", "calories": 41, "protein": 7.5, "carbs": 2.8, "fat": 0.8, "fiber": 0.3, "sugar": 1.5, "sodium": 60, "cholesterol": 5, "vitamins": [ "B12", "B2", "D" ], "minerals": [ "Calcium", "Phosphorus", "Potassium", "Magnesium" ], "glycemicIndex": 25, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 488, "description": "Convenient post-workout recovery drink with fast-absorbing whey protein." }, { "slug": "apple-cider-vinegar", "name": "Apple Cider Vinegar", "category": "Beverages", "servingSize": 100, "servingUnit": "ml", "calories": 22, "protein": 0, "carbs": 0.9, "fat": 0, "fiber": 0, "sugar": 0.4, "sodium": 5, "cholesterol": 0, "vitamins": [ "C" ], "minerals": [ "Potassium", "Magnesium", "Calcium", "Phosphorus" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 909, "description": "Acetic acid may improve insulin sensitivity and reduce blood sugar after meals." }, { "slug": "kombucha", "name": "Kombucha", "category": "Beverages", "servingSize": 100, "servingUnit": "ml", "calories": 25, "protein": 0.2, "carbs": 5, "fat": 0, "fiber": 0.1, "sugar": 2.6, "sodium": 10, "cholesterol": 0, "vitamins": [ "B1", "B2", "B12", "C" ], "minerals": [ "Iron", "Manganese", "Zinc" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 800, "description": "Fermented tea with probiotics, organic acids and B vitamins for gut and metabolic health." }, { "slug": "sports-drink", "name": "Sports Drink (Electrolyte)", "category": "Beverages", "servingSize": 100, "servingUnit": "ml", "calories": 26, "protein": 0.1, "carbs": 6.8, "fat": 0.1, "fiber": 0, "sugar": 6, "sodium": 49, "cholesterol": 0, "vitamins": [ "B3", "B6", "B12" ], "minerals": [ "Sodium", "Potassium", "Chloride" ], "glycemicIndex": 72, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 769, "description": "Electrolyte replacement during prolonged exercise, unnecessary for casual activity." }, { "slug": "orange-soda", "name": "Orange Soda", "category": "Beverages", "servingSize": 100, "servingUnit": "ml", "calories": 42, "protein": 0, "carbs": 11, "fat": 0, "fiber": 0, "sugar": 11, "sodium": 10, "cholesterol": 0, "vitamins": [], "minerals": [], "glycemicIndex": 65, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 476, "description": "Empty calories with no nutritional value, high sugar content contributes to obesity." }, { "slug": "smoothie-green", "name": "Green Smoothie (Kale, Banana, Almond Milk)", "category": "Beverages", "servingSize": 100, "servingUnit": "ml", "calories": 48, "protein": 1.8, "carbs": 8.7, "fat": 1.2, "fiber": 1.4, "sugar": 5.5, "sodium": 35, "cholesterol": 0, "vitamins": [ "K", "C", "A", "B6", "Folate" ], "minerals": [ "Calcium", "Manganese", "Potassium", "Magnesium" ], "glycemicIndex": 45, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 417, "description": "Nutrient-dense blended drink combining greens, fruit and plant milk for vitamins and energy." }, { "slug": "olive-oil", "name": "Olive Oil (Extra Virgin)", "category": "Condiments", "servingSize": 100, "servingUnit": "ml", "calories": 884, "protein": 0, "carbs": 0, "fat": 100, "fiber": 0, "sugar": 0, "sodium": 2, "cholesterol": 0, "vitamins": [ "E", "K", "A" ], "minerals": [ "Iron", "Calcium", "Potassium" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 23, "description": "Rich in oleic acid and polyphenols, cornerstone of Mediterranean diet for heart health." }, { "slug": "honey", "name": "Honey", "category": "Condiments", "servingSize": 100, "servingUnit": "g", "calories": 304, "protein": 0.3, "carbs": 82, "fat": 0, "fiber": 0.2, "sugar": 82, "sodium": 4, "cholesterol": 0, "vitamins": [ "B2", "B3", "B5", "B6", "C" ], "minerals": [ "Calcium", "Iron", "Zinc", "Potassium", "Manganese", "Phosphorus" ], "glycemicIndex": 58, "isVegan": false, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 66, "description": "Natural sweetener with antimicrobial properties, antioxidants and trace minerals." }, { "slug": "soy-sauce", "name": "Soy Sauce", "category": "Condiments", "servingSize": 100, "servingUnit": "ml", "calories": 53, "protein": 8.1, "carbs": 4.9, "fat": 0.1, "fiber": 0.8, "sugar": 0.4, "sodium": 5493, "cholesterol": 0, "vitamins": [ "B3", "B6", "B2" ], "minerals": [ "Iron", "Manganese", "Phosphorus", "Potassium" ], "glycemicIndex": 20, "isVegan": true, "isGlutenFree": false, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 377, "description": "Fermented seasoning extremely high in sodium, use low-sodium varieties for regular use." }, { "slug": "ketchup", "name": "Ketchup (Tomato)", "category": "Condiments", "servingSize": 100, "servingUnit": "g", "calories": 101, "protein": 1.7, "carbs": 25, "fat": 0.1, "fiber": 0.3, "sugar": 21, "sodium": 907, "cholesterol": 0, "vitamins": [ "A", "C", "K", "B3" ], "minerals": [ "Potassium", "Phosphorus", "Magnesium" ], "glycemicIndex": 55, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 198, "description": "Contains lycopene from tomatoes, though high in sugar and sodium for a condiment." }, { "slug": "mayonnaise", "name": "Mayonnaise", "category": "Condiments", "servingSize": 100, "servingUnit": "g", "calories": 680, "protein": 0.9, "carbs": 0.6, "fat": 75, "fiber": 0, "sugar": 0.4, "sodium": 635, "cholesterol": 45, "vitamins": [ "E", "K", "D" ], "minerals": [ "Selenium", "Potassium", "Phosphorus" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 29, "description": "High-fat condiment, choose avocado or olive oil versions for healthier fatty acid profile." }, { "slug": "mustard", "name": "Yellow Mustard", "category": "Condiments", "servingSize": 100, "servingUnit": "g", "calories": 66, "protein": 3.7, "carbs": 5.8, "fat": 3.3, "fiber": 3.2, "sugar": 0.9, "sodium": 1115, "cholesterol": 0, "vitamins": [ "K", "C", "B1", "Folate" ], "minerals": [ "Selenium", "Calcium", "Iron", "Manganese", "Magnesium", "Phosphorus" ], "glycemicIndex": 35, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 303, "description": "Very low calorie condiment with selenium and cancer-fighting glucosinolates." }, { "slug": "hot-sauce", "name": "Hot Sauce (Tabasco Style)", "category": "Condiments", "servingSize": 100, "servingUnit": "ml", "calories": 21, "protein": 1, "carbs": 3.4, "fat": 0.7, "fiber": 0.3, "sugar": 0.7, "sodium": 3628, "cholesterol": 0, "vitamins": [ "C", "A" ], "minerals": [ "Potassium", "Calcium", "Iron" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 952, "description": "Capsaicin boosts metabolism and reduces appetite, virtually zero calories per serving." }, { "slug": "salsa", "name": "Salsa (Tomato, Fresh)", "category": "Condiments", "servingSize": 100, "servingUnit": "g", "calories": 36, "protein": 1.7, "carbs": 7.3, "fat": 0.3, "fiber": 1.9, "sugar": 3.8, "sodium": 440, "cholesterol": 0, "vitamins": [ "C", "A", "K", "B6" ], "minerals": [ "Potassium", "Manganese", "Iron" ], "glycemicIndex": 25, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 556, "description": "Low-calorie vegetable-based condiment rich in lycopene and vitamin C." }, { "slug": "tahini", "name": "Tahini (Sesame Paste)", "category": "Condiments", "servingSize": 100, "servingUnit": "g", "calories": 595, "protein": 17, "carbs": 21, "fat": 54, "fiber": 9.3, "sugar": 0.4, "sodium": 115, "cholesterol": 0, "vitamins": [ "B1", "B3", "B6", "Folate", "E" ], "minerals": [ "Calcium", "Copper", "Manganese", "Iron", "Magnesium", "Phosphorus", "Zinc", "Selenium" ], "glycemicIndex": 35, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 34, "description": "Ground sesame paste rich in calcium, copper and healthy fats, base ingredient of hummus." }, { "slug": "balsamic-vinegar", "name": "Balsamic Vinegar", "category": "Condiments", "servingSize": 100, "servingUnit": "ml", "calories": 88, "protein": 0.5, "carbs": 17, "fat": 0.1, "fiber": 0, "sugar": 15, "sodium": 23, "cholesterol": 0, "vitamins": [ "C" ], "minerals": [ "Potassium", "Manganese", "Iron", "Calcium" ], "glycemicIndex": 5, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 227, "description": "Aged grape reduction with antioxidants, very low GI despite sugar content." }, { "slug": "sriracha", "name": "Sriracha Sauce", "category": "Condiments", "servingSize": 100, "servingUnit": "g", "calories": 93, "protein": 2.1, "carbs": 18, "fat": 2.5, "fiber": 2.4, "sugar": 12, "sodium": 2200, "cholesterol": 0, "vitamins": [ "C", "A", "B6" ], "minerals": [ "Potassium", "Iron", "Calcium" ], "glycemicIndex": 30, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 215, "description": "Chili garlic hot sauce with capsaicin for metabolism boost, high sodium content." }, { "slug": "dragonfruit", "name": "Dragon Fruit (Pitaya)", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 60, "protein": 1.2, "carbs": 13, "fat": 0.4, "fiber": 3, "sugar": 8, "sodium": 0, "cholesterol": 0, "vitamins": [ "C", "B3" ], "minerals": [ "Iron", "Magnesium", "Calcium" ], "glycemicIndex": 48, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 333, "description": "Exotic tropical fruit rich in antioxidants, fiber, and vitamin C with a mildly sweet flavor." }, { "slug": "passion-fruit", "name": "Passion Fruit", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 97, "protein": 2.2, "carbs": 23.4, "fat": 0.7, "fiber": 10.4, "sugar": 11.2, "sodium": 28, "cholesterol": 0, "vitamins": [ "C", "A", "B2" ], "minerals": [ "Iron", "Potassium", "Phosphorus" ], "glycemicIndex": 30, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 206, "description": "Tropical fruit packed with dietary fiber, vitamin C, and vitamin A, known for its tangy-sweet taste." }, { "slug": "guava", "name": "Guava", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 68, "protein": 2.6, "carbs": 14.3, "fat": 1, "fiber": 5.4, "sugar": 8.9, "sodium": 2, "cholesterol": 0, "vitamins": [ "C", "A", "B6" ], "minerals": [ "Potassium", "Manganese", "Copper" ], "glycemicIndex": 12, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 294, "description": "Tropical superfruit with exceptionally high vitamin C content, more than four times that of oranges." }, { "slug": "lychee", "name": "Lychee", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 66, "protein": 0.8, "carbs": 16.5, "fat": 0.4, "fiber": 1.3, "sugar": 15.2, "sodium": 1, "cholesterol": 0, "vitamins": [ "C", "B6", "Niacin" ], "minerals": [ "Potassium", "Copper", "Phosphorus" ], "glycemicIndex": 50, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 303, "description": "Sweet tropical fruit with a floral aroma, high in vitamin C and polyphenol antioxidants." }, { "slug": "persimmon", "name": "Persimmon", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 70, "protein": 0.6, "carbs": 18.6, "fat": 0.2, "fiber": 3.6, "sugar": 12.5, "sodium": 1, "cholesterol": 0, "vitamins": [ "A", "C", "B6" ], "minerals": [ "Manganese", "Potassium", "Copper" ], "glycemicIndex": 50, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 286, "description": "Orange-colored fruit extremely rich in vitamin A and antioxidants, with a honey-sweet flavor when ripe." }, { "slug": "star-fruit", "name": "Star Fruit (Carambola)", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 31, "protein": 1, "carbs": 6.7, "fat": 0.3, "fiber": 2.8, "sugar": 4, "sodium": 2, "cholesterol": 0, "vitamins": [ "C", "B5", "B9" ], "minerals": [ "Potassium", "Copper", "Magnesium" ], "glycemicIndex": 45, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 645, "description": "Low-calorie tropical fruit with a distinctive star shape, rich in vitamin C and dietary fiber." }, { "slug": "pomelo", "name": "Pomelo", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 38, "protein": 0.8, "carbs": 9.6, "fat": 0.04, "fiber": 1, "sugar": 8.6, "sodium": 1, "cholesterol": 0, "vitamins": [ "C", "B1", "B6" ], "minerals": [ "Potassium", "Copper", "Manganese" ], "glycemicIndex": 25, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 526, "description": "The largest citrus fruit, rich in vitamin C and potassium, with a mildly sweet grapefruit-like taste." }, { "slug": "jackfruit", "name": "Jackfruit", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 95, "protein": 1.7, "carbs": 23.3, "fat": 0.6, "fiber": 1.5, "sugar": 19.1, "sodium": 2, "cholesterol": 0, "vitamins": [ "C", "B6", "B1" ], "minerals": [ "Potassium", "Magnesium", "Manganese" ], "glycemicIndex": 50, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 211, "description": "Large tropical fruit used as a meat substitute when unripe, rich in potassium and B vitamins." }, { "slug": "dates", "name": "Dates (Medjool)", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 277, "protein": 1.8, "carbs": 75, "fat": 0.2, "fiber": 6.7, "sugar": 66.5, "sodium": 1, "cholesterol": 0, "vitamins": [ "B6", "B5", "Niacin" ], "minerals": [ "Potassium", "Magnesium", "Copper", "Manganese" ], "glycemicIndex": 42, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 72, "description": "Naturally sweet dried fruit rich in potassium, fiber, and natural sugars, used as a healthy sweetener." }, { "slug": "raisins", "name": "Raisins", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 299, "protein": 3.1, "carbs": 79.2, "fat": 0.5, "fiber": 3.7, "sugar": 59.2, "sodium": 11, "cholesterol": 0, "vitamins": [ "B6", "C", "K" ], "minerals": [ "Potassium", "Iron", "Manganese", "Copper" ], "glycemicIndex": 64, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 67, "description": "Dried grapes concentrated in natural sugars and nutrients, a good source of iron and potassium." }, { "slug": "prunes", "name": "Prunes (Dried Plums)", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 240, "protein": 2.2, "carbs": 63.9, "fat": 0.4, "fiber": 7.1, "sugar": 38.1, "sodium": 2, "cholesterol": 0, "vitamins": [ "K", "A", "B6" ], "minerals": [ "Potassium", "Manganese", "Copper", "Magnesium" ], "glycemicIndex": 29, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 83, "description": "Dried plums known for digestive benefits, extremely high in vitamin K and a good source of fiber." }, { "slug": "cantaloupe", "name": "Cantaloupe", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 34, "protein": 0.8, "carbs": 8.2, "fat": 0.2, "fiber": 0.9, "sugar": 7.9, "sodium": 16, "cholesterol": 0, "vitamins": [ "A", "C", "B6" ], "minerals": [ "Potassium", "Magnesium" ], "glycemicIndex": 65, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 588, "description": "Sweet melon exceptionally rich in vitamin A and C, a refreshing low-calorie hydrating fruit." }, { "slug": "apricot", "name": "Apricot", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 48, "protein": 1.4, "carbs": 11.1, "fat": 0.4, "fiber": 2, "sugar": 9.2, "sodium": 1, "cholesterol": 0, "vitamins": [ "A", "C", "E" ], "minerals": [ "Potassium", "Iron", "Manganese" ], "glycemicIndex": 34, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 417, "description": "Stone fruit rich in vitamin A and antioxidants, supporting eye health and skin integrity." }, { "slug": "nectarine", "name": "Nectarine", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 44, "protein": 1.1, "carbs": 10.6, "fat": 0.3, "fiber": 1.7, "sugar": 7.9, "sodium": 0, "cholesterol": 0, "vitamins": [ "C", "A", "B3" ], "minerals": [ "Potassium", "Phosphorus", "Magnesium" ], "glycemicIndex": 43, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 455, "description": "Smooth-skinned stone fruit similar to peach, rich in vitamin C and potassium with fewer calories." }, { "slug": "tangerine", "name": "Tangerine", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 53, "protein": 0.8, "carbs": 13.3, "fat": 0.3, "fiber": 1.8, "sugar": 10.6, "sodium": 2, "cholesterol": 0, "vitamins": [ "C", "A", "B1" ], "minerals": [ "Potassium", "Calcium", "Magnesium" ], "glycemicIndex": 42, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 377, "description": "Small citrus fruit packed with vitamin C and flavonoids, easy to peel and naturally sweet." }, { "slug": "turnip", "name": "Turnip", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 28, "protein": 0.9, "carbs": 6.4, "fat": 0.1, "fiber": 1.8, "sugar": 3.8, "sodium": 67, "cholesterol": 0, "vitamins": [ "C", "B6", "B9" ], "minerals": [ "Potassium", "Manganese", "Calcium" ], "glycemicIndex": 62, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 714, "description": "Low-calorie root vegetable rich in vitamin C, often used in soups and stews as a potato alternative." }, { "slug": "rutabaga", "name": "Rutabaga (Swede)", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 36, "protein": 1.1, "carbs": 8.6, "fat": 0.2, "fiber": 2.3, "sugar": 4.5, "sodium": 12, "cholesterol": 0, "vitamins": [ "C", "B6", "B1" ], "minerals": [ "Potassium", "Manganese", "Phosphorus" ], "glycemicIndex": 72, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 556, "description": "Root vegetable cross between cabbage and turnip, excellent source of vitamin C and fiber." }, { "slug": "parsnip", "name": "Parsnip", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 75, "protein": 1.2, "carbs": 18, "fat": 0.3, "fiber": 4.9, "sugar": 4.8, "sodium": 10, "cholesterol": 0, "vitamins": [ "C", "B9", "K" ], "minerals": [ "Potassium", "Manganese", "Phosphorus", "Magnesium" ], "glycemicIndex": 52, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 267, "description": "Sweet root vegetable high in fiber and folate, delicious roasted or in soups." }, { "slug": "leek", "name": "Leek", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 61, "protein": 1.5, "carbs": 14.2, "fat": 0.3, "fiber": 1.8, "sugar": 3.9, "sodium": 20, "cholesterol": 0, "vitamins": [ "K", "C", "B6", "B9" ], "minerals": [ "Manganese", "Iron", "Copper" ], "glycemicIndex": 15, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 328, "description": "Mild allium vegetable exceptionally high in vitamin K, used in soups and savory dishes." }, { "slug": "fennel", "name": "Fennel", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 31, "protein": 1.2, "carbs": 7.3, "fat": 0.2, "fiber": 3.1, "sugar": 3.9, "sodium": 52, "cholesterol": 0, "vitamins": [ "C", "B9", "B3" ], "minerals": [ "Potassium", "Manganese", "Calcium", "Phosphorus" ], "glycemicIndex": 15, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 645, "description": "Aromatic vegetable with a mild anise flavor, rich in vitamin C and fiber with digestive benefits." }, { "slug": "watercress", "name": "Watercress", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 11, "protein": 2.3, "carbs": 1.3, "fat": 0.1, "fiber": 0.5, "sugar": 0.2, "sodium": 41, "cholesterol": 0, "vitamins": [ "K", "C", "A" ], "minerals": [ "Calcium", "Potassium", "Phosphorus" ], "glycemicIndex": 15, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 1818, "description": "Nutrient-dense leafy green ranked #1 on CDC powerhouse foods list, extremely rich in vitamin K." }, { "slug": "bok-choy", "name": "Bok Choy", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 13, "protein": 1.5, "carbs": 2.2, "fat": 0.2, "fiber": 1, "sugar": 1.2, "sodium": 65, "cholesterol": 0, "vitamins": [ "A", "C", "K" ], "minerals": [ "Calcium", "Potassium", "Iron" ], "glycemicIndex": 15, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 1538, "description": "Chinese cabbage packed with vitamins A, C and K, a staple in Asian cuisine with very few calories." }, { "slug": "jicama", "name": "Jicama", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 38, "protein": 0.7, "carbs": 8.8, "fat": 0.1, "fiber": 4.9, "sugar": 1.8, "sodium": 4, "cholesterol": 0, "vitamins": [ "C", "B9", "B6" ], "minerals": [ "Potassium", "Iron", "Magnesium" ], "glycemicIndex": 12, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 526, "description": "Crunchy root vegetable with apple-like texture, high in fiber and vitamin C with low glycemic impact." }, { "slug": "endive", "name": "Endive", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 17, "protein": 1.3, "carbs": 3.4, "fat": 0.2, "fiber": 3.1, "sugar": 0.3, "sodium": 22, "cholesterol": 0, "vitamins": [ "A", "K", "B9" ], "minerals": [ "Potassium", "Manganese", "Iron" ], "glycemicIndex": 15, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 1176, "description": "Bitter leafy green high in folate and vitamin A, used in salads and as a low-carb appetizer vessel." }, { "slug": "radish", "name": "Radish", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 16, "protein": 0.7, "carbs": 3.4, "fat": 0.1, "fiber": 1.6, "sugar": 1.9, "sodium": 39, "cholesterol": 0, "vitamins": [ "C", "B9", "B6" ], "minerals": [ "Potassium", "Calcium", "Manganese" ], "glycemicIndex": 15, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 1250, "description": "Peppery root vegetable extremely low in calories, a good source of vitamin C and digestive enzymes." }, { "slug": "swiss-chard", "name": "Swiss Chard", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 19, "protein": 1.8, "carbs": 3.7, "fat": 0.2, "fiber": 1.6, "sugar": 1.1, "sodium": 213, "cholesterol": 0, "vitamins": [ "K", "A", "C" ], "minerals": [ "Magnesium", "Potassium", "Iron", "Manganese" ], "glycemicIndex": 15, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 1053, "description": "Colorful leafy green extraordinarily rich in vitamin K, great for bone health and blood clotting." }, { "slug": "okra", "name": "Okra", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 33, "protein": 1.9, "carbs": 7.5, "fat": 0.2, "fiber": 3.2, "sugar": 1.5, "sodium": 7, "cholesterol": 0, "vitamins": [ "C", "K", "B9", "A" ], "minerals": [ "Magnesium", "Manganese", "Potassium" ], "glycemicIndex": 20, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 606, "description": "High-fiber vegetable rich in vitamins C and K, popular in Southern and Indian cuisines." }, { "slug": "couscous", "name": "Couscous (Cooked)", "category": "Grains", "servingSize": 100, "servingUnit": "g", "calories": 112, "protein": 3.8, "carbs": 23.2, "fat": 0.2, "fiber": 1.4, "sugar": 0.1, "sodium": 5, "cholesterol": 0, "vitamins": [ "B1", "B3", "B9" ], "minerals": [ "Selenium", "Phosphorus", "Manganese" ], "glycemicIndex": 65, "isVegan": true, "isGlutenFree": false, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 179, "description": "North African pasta made from semolina wheat, a quick-cooking grain rich in selenium." }, { "slug": "farro", "name": "Farro (Cooked)", "category": "Grains", "servingSize": 100, "servingUnit": "g", "calories": 120, "protein": 5, "carbs": 24, "fat": 0.7, "fiber": 3.5, "sugar": 0.5, "sodium": 3, "cholesterol": 0, "vitamins": [ "B3", "B1", "B6" ], "minerals": [ "Magnesium", "Iron", "Zinc", "Phosphorus" ], "glycemicIndex": 40, "isVegan": true, "isGlutenFree": false, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 167, "description": "Ancient wheat grain with nutty flavor, high in protein and fiber compared to other grains." }, { "slug": "amaranth", "name": "Amaranth (Cooked)", "category": "Grains", "servingSize": 100, "servingUnit": "g", "calories": 102, "protein": 3.8, "carbs": 18.7, "fat": 1.6, "fiber": 2.1, "sugar": 0, "sodium": 6, "cholesterol": 0, "vitamins": [ "B6", "B9", "B2" ], "minerals": [ "Manganese", "Iron", "Magnesium", "Phosphorus" ], "glycemicIndex": 35, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 196, "description": "Gluten-free pseudo-cereal rich in complete protein and minerals, a staple of ancient Aztec diets." }, { "slug": "spelt", "name": "Spelt (Cooked)", "category": "Grains", "servingSize": 100, "servingUnit": "g", "calories": 127, "protein": 5.5, "carbs": 26.4, "fat": 0.9, "fiber": 3.9, "sugar": 0.5, "sodium": 5, "cholesterol": 0, "vitamins": [ "B3", "B1", "B6" ], "minerals": [ "Manganese", "Phosphorus", "Magnesium", "Iron" ], "glycemicIndex": 45, "isVegan": true, "isGlutenFree": false, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 157, "description": "Ancient wheat variety with more protein and fiber than modern wheat, nutty and slightly sweet." }, { "slug": "sorghum", "name": "Sorghum (Cooked)", "category": "Grains", "servingSize": 100, "servingUnit": "g", "calories": 120, "protein": 4, "carbs": 25, "fat": 1.3, "fiber": 3, "sugar": 0, "sodium": 2, "cholesterol": 0, "vitamins": [ "B1", "B6", "B3" ], "minerals": [ "Iron", "Phosphorus", "Potassium", "Magnesium" ], "glycemicIndex": 62, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 167, "description": "Gluten-free ancient grain rich in antioxidants, widely used in Africa and Asia as a staple food." }, { "slug": "cornmeal", "name": "Cornmeal", "category": "Grains", "servingSize": 100, "servingUnit": "g", "calories": 362, "protein": 8.1, "carbs": 76.9, "fat": 3.6, "fiber": 7.3, "sugar": 0.6, "sodium": 7, "cholesterol": 0, "vitamins": [ "B1", "B3", "B9", "B6" ], "minerals": [ "Iron", "Magnesium", "Phosphorus", "Zinc" ], "glycemicIndex": 69, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 55, "description": "Ground dried corn used for polenta, cornbread, and tortillas, naturally gluten-free and high in fiber." }, { "slug": "wild-rice", "name": "Wild Rice (Cooked)", "category": "Grains", "servingSize": 100, "servingUnit": "g", "calories": 101, "protein": 4, "carbs": 21.3, "fat": 0.3, "fiber": 1.8, "sugar": 0.7, "sodium": 3, "cholesterol": 0, "vitamins": [ "B6", "B9", "B3", "B1" ], "minerals": [ "Zinc", "Phosphorus", "Magnesium", "Manganese" ], "glycemicIndex": 57, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 198, "description": "Nutrient-rich aquatic grass seed higher in protein than regular rice, with a distinctive nutty flavor." }, { "slug": "bulgur", "name": "Bulgur Wheat (Cooked)", "category": "Grains", "servingSize": 100, "servingUnit": "g", "calories": 83, "protein": 3.1, "carbs": 18.6, "fat": 0.2, "fiber": 4.5, "sugar": 0.1, "sodium": 5, "cholesterol": 0, "vitamins": [ "B3", "B6", "B1", "B9" ], "minerals": [ "Manganese", "Magnesium", "Iron", "Phosphorus" ], "glycemicIndex": 48, "isVegan": true, "isGlutenFree": false, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 241, "description": "Quick-cooking cracked wheat staple in Middle Eastern cuisine, very high in fiber and B vitamins." }, { "slug": "teff", "name": "Teff (Cooked)", "category": "Grains", "servingSize": 100, "servingUnit": "g", "calories": 101, "protein": 3.9, "carbs": 19.9, "fat": 0.6, "fiber": 2.8, "sugar": 0, "sodium": 10, "cholesterol": 0, "vitamins": [ "B1", "B6", "B2" ], "minerals": [ "Iron", "Calcium", "Manganese", "Magnesium" ], "glycemicIndex": 35, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 198, "description": "Ethiopian gluten-free grain exceptionally high in iron and calcium, used to make injera flatbread." }, { "slug": "kamut", "name": "Kamut (Khorasan Wheat, Cooked)", "category": "Grains", "servingSize": 100, "servingUnit": "g", "calories": 124, "protein": 5.4, "carbs": 25, "fat": 0.8, "fiber": 3.7, "sugar": 0, "sodium": 5, "cholesterol": 0, "vitamins": [ "B3", "B1", "B6" ], "minerals": [ "Selenium", "Manganese", "Zinc", "Magnesium" ], "glycemicIndex": 40, "isVegan": true, "isGlutenFree": false, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 161, "description": "Ancient wheat variety with 40% more protein than modern wheat, rich in selenium and zinc." }, { "slug": "bison", "name": "Bison (Ground)", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 146, "protein": 20.2, "carbs": 0, "fat": 7.2, "fiber": 0, "sugar": 0, "sodium": 66, "cholesterol": 71, "vitamins": [ "B12", "B6", "Niacin" ], "minerals": [ "Zinc", "Selenium", "Iron", "Phosphorus" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 137, "description": "Lean red meat lower in fat and calories than beef, rich in B12, iron, and zinc." }, { "slug": "goose", "name": "Goose Meat (Roasted)", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 238, "protein": 29, "carbs": 0, "fat": 12.7, "fiber": 0, "sugar": 0, "sodium": 70, "cholesterol": 96, "vitamins": [ "B12", "B6", "Niacin", "B2" ], "minerals": [ "Selenium", "Phosphorus", "Zinc", "Iron" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 84, "description": "Rich dark poultry meat high in protein and B vitamins, traditionally served during holidays." }, { "slug": "lamb-chop", "name": "Lamb Chop (Grilled)", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 258, "protein": 25.5, "carbs": 0, "fat": 16.5, "fiber": 0, "sugar": 0, "sodium": 72, "cholesterol": 97, "vitamins": [ "B12", "B3", "B6" ], "minerals": [ "Zinc", "Selenium", "Phosphorus", "Iron" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 78, "description": "Tender cut of lamb rich in complete protein, zinc, and vitamin B12 for energy metabolism." }, { "slug": "chicken-wing", "name": "Chicken Wing", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 203, "protein": 18.3, "carbs": 0, "fat": 14, "fiber": 0, "sugar": 0, "sodium": 82, "cholesterol": 77, "vitamins": [ "B12", "B6", "Niacin" ], "minerals": [ "Selenium", "Phosphorus", "Zinc" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 99, "description": "Popular poultry cut with higher fat content due to skin, good source of protein and B vitamins." }, { "slug": "anchovies", "name": "Anchovies", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 131, "protein": 20.4, "carbs": 0, "fat": 4.8, "fiber": 0, "sugar": 0, "sodium": 3668, "cholesterol": 60, "vitamins": [ "B12", "B3", "D" ], "minerals": [ "Selenium", "Iron", "Calcium", "Phosphorus" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 153, "description": "Small oily fish packed with omega-3 fatty acids, calcium, and exceptionally high in vitamin B12." }, { "slug": "clams", "name": "Clams", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 86, "protein": 14.7, "carbs": 3.6, "fat": 1, "fiber": 0, "sugar": 0, "sodium": 601, "cholesterol": 34, "vitamins": [ "B12", "C", "B2" ], "minerals": [ "Iron", "Selenium", "Manganese", "Zinc" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 233, "description": "Shellfish with the highest vitamin B12 content of any food, also extremely rich in iron." }, { "slug": "mussels", "name": "Mussels", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 86, "protein": 11.9, "carbs": 3.7, "fat": 2.2, "fiber": 0, "sugar": 0, "sodium": 286, "cholesterol": 28, "vitamins": [ "B12", "B2", "C" ], "minerals": [ "Selenium", "Manganese", "Iron", "Zinc" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 233, "description": "Sustainable shellfish rich in omega-3s and B12, one of the most eco-friendly animal proteins." }, { "slug": "oysters", "name": "Oysters", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 68, "protein": 7.1, "carbs": 3.9, "fat": 2.5, "fiber": 0, "sugar": 0, "sodium": 417, "cholesterol": 40, "vitamins": [ "B12", "D", "B3" ], "minerals": [ "Zinc", "Copper", "Selenium", "Iron" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 294, "description": "Zinc powerhouse shellfish with more zinc per serving than any other food, also rich in B12 and copper." }, { "slug": "crab-meat", "name": "Crab Meat", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 87, "protein": 18.1, "carbs": 0, "fat": 1.1, "fiber": 0, "sugar": 0, "sodium": 395, "cholesterol": 78, "vitamins": [ "B12", "B3", "B6" ], "minerals": [ "Zinc", "Selenium", "Copper", "Phosphorus" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 230, "description": "Low-fat shellfish high in protein and zinc, a delicacy prized for its sweet, delicate flavor." }, { "slug": "pork-belly", "name": "Pork Belly", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 518, "protein": 9.3, "carbs": 0, "fat": 53, "fiber": 0, "sugar": 0, "sodium": 32, "cholesterol": 72, "vitamins": [ "B1", "B12", "B3" ], "minerals": [ "Selenium", "Zinc", "Phosphorus" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 39, "description": "Rich, fatty cut of pork used for bacon and braised dishes, very high in fat and calories." }, { "slug": "elk", "name": "Elk Meat", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 111, "protein": 22.8, "carbs": 0, "fat": 1.5, "fiber": 0, "sugar": 0, "sodium": 51, "cholesterol": 55, "vitamins": [ "B12", "B6", "B3", "B2" ], "minerals": [ "Zinc", "Iron", "Phosphorus", "Selenium" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 180, "description": "Ultra-lean game meat with very low fat content, rich in iron and B12 with fewer calories than chicken breast." }, { "slug": "quail", "name": "Quail Meat", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 134, "protein": 21.8, "carbs": 0, "fat": 4.5, "fiber": 0, "sugar": 0, "sodium": 51, "cholesterol": 70, "vitamins": [ "B6", "B12", "Niacin" ], "minerals": [ "Iron", "Phosphorus", "Zinc", "Selenium" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 149, "description": "Small game bird with tender, flavorful meat, higher in iron than chicken and a good lean protein." }, { "slug": "octopus", "name": "Octopus", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 82, "protein": 14.9, "carbs": 2.2, "fat": 1, "fiber": 0, "sugar": 0, "sodium": 230, "cholesterol": 48, "vitamins": [ "B12", "B6", "B3" ], "minerals": [ "Selenium", "Iron", "Copper", "Zinc" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 244, "description": "Low-calorie seafood exceptionally rich in vitamin B12 and selenium, popular in Mediterranean cuisine." }, { "slug": "goat-cheese", "name": "Goat Cheese (Chèvre)", "category": "Dairy", "servingSize": 100, "servingUnit": "g", "calories": 364, "protein": 21.6, "carbs": 0.1, "fat": 29.8, "fiber": 0, "sugar": 0.1, "sodium": 368, "cholesterol": 79, "vitamins": [ "A", "B2", "B12" ], "minerals": [ "Calcium", "Phosphorus", "Copper", "Selenium" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 55, "description": "Soft cheese made from goat milk, easier to digest than cow cheese, rich in calcium and healthy fats." }, { "slug": "brie", "name": "Brie Cheese", "category": "Dairy", "servingSize": 100, "servingUnit": "g", "calories": 334, "protein": 20.8, "carbs": 0.5, "fat": 27.7, "fiber": 0, "sugar": 0.5, "sodium": 629, "cholesterol": 100, "vitamins": [ "B12", "A", "B2" ], "minerals": [ "Calcium", "Phosphorus", "Selenium", "Zinc" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 60, "description": "Soft French cheese with edible rind, high in protein and calcium with a creamy, buttery flavor." }, { "slug": "camembert", "name": "Camembert Cheese", "category": "Dairy", "servingSize": 100, "servingUnit": "g", "calories": 300, "protein": 19.8, "carbs": 0.5, "fat": 24.3, "fiber": 0, "sugar": 0.5, "sodium": 842, "cholesterol": 72, "vitamins": [ "B12", "A", "B2", "D" ], "minerals": [ "Calcium", "Phosphorus", "Selenium", "Zinc" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 67, "description": "French soft-ripened cheese similar to brie, rich in B12, calcium, and phosphorus." }, { "slug": "mascarpone", "name": "Mascarpone", "category": "Dairy", "servingSize": 100, "servingUnit": "g", "calories": 429, "protein": 4.8, "carbs": 3.6, "fat": 44.6, "fiber": 0, "sugar": 3.6, "sodium": 41, "cholesterol": 122, "vitamins": [ "A", "B2", "B12" ], "minerals": [ "Calcium", "Phosphorus" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": false, "caloriesPer200cal": 47, "description": "Italian triple-cream cheese used in tiramisu and pasta, very high in fat with a rich, silky texture." }, { "slug": "half-and-half", "name": "Half and Half", "category": "Dairy", "servingSize": 100, "servingUnit": "g", "calories": 131, "protein": 3, "carbs": 4.3, "fat": 11.5, "fiber": 0, "sugar": 4.3, "sodium": 41, "cholesterol": 37, "vitamins": [ "A", "B2", "B12", "D" ], "minerals": [ "Calcium", "Phosphorus", "Potassium" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 153, "description": "Blend of equal parts whole milk and cream, commonly used in coffee with moderate fat content." }, { "slug": "evaporated-milk", "name": "Evaporated Milk", "category": "Dairy", "servingSize": 100, "servingUnit": "g", "calories": 134, "protein": 6.8, "carbs": 10, "fat": 7.6, "fiber": 0, "sugar": 10, "sodium": 106, "cholesterol": 29, "vitamins": [ "D", "B2", "B12", "A" ], "minerals": [ "Calcium", "Phosphorus", "Potassium" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 149, "description": "Shelf-stable concentrated milk with 60% water removed, commonly used in baking and desserts." }, { "slug": "condensed-milk", "name": "Condensed Milk (Sweetened)", "category": "Dairy", "servingSize": 100, "servingUnit": "g", "calories": 321, "protein": 8.1, "carbs": 54.4, "fat": 8.7, "fiber": 0, "sugar": 54.4, "sodium": 127, "cholesterol": 34, "vitamins": [ "B2", "B12", "A" ], "minerals": [ "Calcium", "Phosphorus", "Potassium" ], "glycemicIndex": 61, "isVegan": false, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 62, "description": "Thick sweetened milk product used in desserts and baking, very high in sugar and calories." }, { "slug": "buttermilk", "name": "Buttermilk", "category": "Dairy", "servingSize": 100, "servingUnit": "g", "calories": 40, "protein": 3.3, "carbs": 4.8, "fat": 0.9, "fiber": 0, "sugar": 4.8, "sodium": 105, "cholesterol": 4, "vitamins": [ "B12", "B2", "B5" ], "minerals": [ "Calcium", "Phosphorus", "Potassium" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 500, "description": "Cultured dairy drink with tangy flavor, lower in fat than whole milk, used in baking for tenderness." }, { "slug": "swiss-cheese", "name": "Swiss Cheese", "category": "Dairy", "servingSize": 100, "servingUnit": "g", "calories": 380, "protein": 27, "carbs": 5.4, "fat": 28, "fiber": 0, "sugar": 1.3, "sodium": 192, "cholesterol": 92, "vitamins": [ "B12", "A", "B2" ], "minerals": [ "Calcium", "Phosphorus", "Zinc", "Selenium" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 53, "description": "Mild nutty cheese known for its holes, one of the highest protein cheeses with excellent calcium." }, { "slug": "provolone", "name": "Provolone Cheese", "category": "Dairy", "servingSize": 100, "servingUnit": "g", "calories": 351, "protein": 25.6, "carbs": 2.1, "fat": 26.6, "fiber": 0, "sugar": 0.6, "sodium": 876, "cholesterol": 69, "vitamins": [ "B12", "A", "B2" ], "minerals": [ "Calcium", "Phosphorus", "Zinc", "Selenium" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 57, "description": "Italian semi-hard cheese with a smooth texture, rich in protein and calcium, great for sandwiches." }, { "slug": "macadamia", "name": "Macadamia Nuts", "category": "Nuts & Seeds", "servingSize": 100, "servingUnit": "g", "calories": 718, "protein": 7.9, "carbs": 13.8, "fat": 75.8, "fiber": 8.6, "sugar": 4.6, "sodium": 5, "cholesterol": 0, "vitamins": [ "B1", "B6", "B3" ], "minerals": [ "Manganese", "Copper", "Magnesium", "Iron" ], "glycemicIndex": 10, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 28, "description": "Highest-fat nut with rich buttery flavor, excellent for keto diets, rich in monounsaturated fats." }, { "slug": "pine-nuts", "name": "Pine Nuts", "category": "Nuts & Seeds", "servingSize": 100, "servingUnit": "g", "calories": 673, "protein": 13.7, "carbs": 13.1, "fat": 68.4, "fiber": 3.7, "sugar": 3.6, "sodium": 2, "cholesterol": 0, "vitamins": [ "E", "K", "B1" ], "minerals": [ "Manganese", "Copper", "Magnesium", "Zinc", "Phosphorus" ], "glycemicIndex": 15, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 30, "description": "Delicate edible seeds from pine cones, essential for pesto, rich in vitamin E and manganese." }, { "slug": "poppy-seeds", "name": "Poppy Seeds", "category": "Nuts & Seeds", "servingSize": 100, "servingUnit": "g", "calories": 525, "protein": 17.9, "carbs": 28.1, "fat": 41.6, "fiber": 19.5, "sugar": 3, "sodium": 26, "cholesterol": 0, "vitamins": [ "B1", "B9", "B6" ], "minerals": [ "Calcium", "Iron", "Magnesium", "Manganese", "Zinc" ], "glycemicIndex": 15, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 38, "description": "Tiny oilseeds with exceptionally high calcium content, used in baking and as a condiment." }, { "slug": "hazelnuts", "name": "Hazelnuts (Filberts)", "category": "Nuts & Seeds", "servingSize": 100, "servingUnit": "g", "calories": 628, "protein": 15, "carbs": 16.7, "fat": 60.8, "fiber": 9.7, "sugar": 4.3, "sodium": 0, "cholesterol": 0, "vitamins": [ "E", "B1", "B6", "B9" ], "minerals": [ "Manganese", "Copper", "Magnesium", "Phosphorus" ], "glycemicIndex": 15, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 32, "description": "Rich, sweet nut used in Nutella and pastries, exceptionally high in vitamin E and manganese." }, { "slug": "coconut-flakes", "name": "Coconut Flakes (Dried)", "category": "Nuts & Seeds", "servingSize": 100, "servingUnit": "g", "calories": 660, "protein": 6.9, "carbs": 23.7, "fat": 64.5, "fiber": 16.3, "sugar": 7.4, "sodium": 37, "cholesterol": 0, "vitamins": [ "B6", "B9", "B1" ], "minerals": [ "Manganese", "Copper", "Selenium", "Iron" ], "glycemicIndex": 42, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 30, "description": "Dried shredded coconut meat high in healthy medium-chain triglycerides (MCTs) and fiber." }, { "slug": "chestnuts", "name": "Chestnuts (Roasted)", "category": "Nuts & Seeds", "servingSize": 100, "servingUnit": "g", "calories": 245, "protein": 3.2, "carbs": 52.4, "fat": 2.2, "fiber": 5.1, "sugar": 10.6, "sodium": 2, "cholesterol": 0, "vitamins": [ "C", "B6", "B1", "B9" ], "minerals": [ "Manganese", "Copper", "Potassium", "Phosphorus" ], "glycemicIndex": 60, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 82, "description": "Unique low-fat nut high in carbohydrates and vitamin C, traditionally roasted during winter holidays." }, { "slug": "flax-meal", "name": "Flax Meal (Ground Flaxseed)", "category": "Nuts & Seeds", "servingSize": 100, "servingUnit": "g", "calories": 534, "protein": 18.3, "carbs": 28.9, "fat": 42.2, "fiber": 27.3, "sugar": 1.6, "sodium": 30, "cholesterol": 0, "vitamins": [ "B1", "B6", "B9" ], "minerals": [ "Magnesium", "Phosphorus", "Manganese", "Copper" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 37, "description": "Ground flaxseeds with the richest plant source of omega-3 ALA fatty acids and exceptionally high fiber." }, { "slug": "tortilla-chips", "name": "Tortilla Chips", "category": "Snacks", "servingSize": 100, "servingUnit": "g", "calories": 489, "protein": 7.4, "carbs": 65.3, "fat": 23.4, "fiber": 4.5, "sugar": 0.7, "sodium": 618, "cholesterol": 0, "vitamins": [ "B1", "B3", "B6" ], "minerals": [ "Iron", "Calcium", "Magnesium" ], "glycemicIndex": 63, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 41, "description": "Fried or baked corn tortilla snack, commonly served with salsa, guacamole, and queso dips." }, { "slug": "cheese-crackers", "name": "Cheese Crackers", "category": "Snacks", "servingSize": 100, "servingUnit": "g", "calories": 503, "protein": 9.2, "carbs": 57.4, "fat": 26.2, "fiber": 2.4, "sugar": 6.8, "sodium": 906, "cholesterol": 9, "vitamins": [ "B1", "B3", "B9", "B2" ], "minerals": [ "Iron", "Calcium", "Sodium", "Zinc" ], "glycemicIndex": 67, "isVegan": false, "isGlutenFree": false, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 40, "description": "Baked snack crackers flavored with cheese, a popular pantry snack high in sodium and carbohydrates." }, { "slug": "dark-chocolate-85", "name": "Dark Chocolate (85% Cacao)", "category": "Snacks", "servingSize": 100, "servingUnit": "g", "calories": 604, "protein": 12, "carbs": 22.6, "fat": 52.4, "fiber": 13.3, "sugar": 9.1, "sodium": 24, "cholesterol": 0, "vitamins": [ "K", "B3", "B2" ], "minerals": [ "Iron", "Magnesium", "Copper", "Manganese", "Zinc" ], "glycemicIndex": 23, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 33, "description": "High-cacao dark chocolate rich in iron, magnesium, and antioxidant flavonoids with low sugar content." }, { "slug": "banana-chips", "name": "Banana Chips (Fried)", "category": "Snacks", "servingSize": 100, "servingUnit": "g", "calories": 519, "protein": 2.3, "carbs": 58.4, "fat": 33.6, "fiber": 7.7, "sugar": 35.3, "sodium": 6, "cholesterol": 0, "vitamins": [ "B6", "C", "B1" ], "minerals": [ "Potassium", "Magnesium", "Phosphorus" ], "glycemicIndex": 55, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 39, "description": "Fried dried banana slices, a popular tropical snack much higher in calories than fresh bananas." }, { "slug": "energy-bar", "name": "Energy Bar (Oat-based)", "category": "Snacks", "servingSize": 100, "servingUnit": "g", "calories": 440, "protein": 10, "carbs": 62, "fat": 18, "fiber": 5.5, "sugar": 28, "sodium": 180, "cholesterol": 0, "vitamins": [ "B1", "B2", "B6", "B12" ], "minerals": [ "Iron", "Magnesium", "Zinc" ], "glycemicIndex": 58, "isVegan": false, "isGlutenFree": false, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 45, "description": "Portable nutrition bar made with oats, nuts, and sweeteners, designed for sustained energy during activity." }, { "slug": "veggie-chips", "name": "Vegetable Chips", "category": "Snacks", "servingSize": 100, "servingUnit": "g", "calories": 480, "protein": 3.5, "carbs": 60, "fat": 26, "fiber": 5, "sugar": 8, "sodium": 550, "cholesterol": 0, "vitamins": [ "A", "C", "B6" ], "minerals": [ "Potassium", "Iron" ], "glycemicIndex": 60, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 42, "description": "Thinly sliced and fried mixed vegetables marketed as a healthier chip alternative, still calorie-dense." }, { "slug": "mixed-nuts", "name": "Mixed Nuts (Roasted)", "category": "Snacks", "servingSize": 100, "servingUnit": "g", "calories": 607, "protein": 20, "carbs": 21, "fat": 54, "fiber": 7, "sugar": 4.2, "sodium": 230, "cholesterol": 0, "vitamins": [ "E", "B1", "B6" ], "minerals": [ "Magnesium", "Phosphorus", "Manganese", "Copper", "Zinc" ], "glycemicIndex": 15, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 33, "description": "Blend of roasted tree nuts, a nutrient-dense snack high in healthy fats, protein, and vitamin E." }, { "slug": "seaweed-snack", "name": "Seaweed Snack (Roasted Nori)", "category": "Snacks", "servingSize": 100, "servingUnit": "g", "calories": 35, "protein": 5.8, "carbs": 1, "fat": 0.3, "fiber": 0.3, "sugar": 0.5, "sodium": 48, "cholesterol": 0, "vitamins": [ "A", "C", "B12", "K" ], "minerals": [ "Iodine", "Iron", "Calcium", "Magnesium" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 571, "description": "Ultra-low calorie Japanese snack made from dried nori seaweed, rich in iodine and minerals." }, { "slug": "teriyaki-sauce", "name": "Teriyaki Sauce", "category": "Condiments", "servingSize": 100, "servingUnit": "g", "calories": 89, "protein": 5.9, "carbs": 15.6, "fat": 0, "fiber": 0.1, "sugar": 14.1, "sodium": 3834, "cholesterol": 0, "vitamins": [ "B3", "B6" ], "minerals": [ "Iron", "Manganese", "Sodium" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": false, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 225, "description": "Sweet Japanese glaze made from soy sauce, sugar, and mirin, very high in sodium." }, { "slug": "hoisin-sauce", "name": "Hoisin Sauce", "category": "Condiments", "servingSize": 100, "servingUnit": "g", "calories": 220, "protein": 3.3, "carbs": 44, "fat": 3.4, "fiber": 2.5, "sugar": 30, "sodium": 1559, "cholesterol": 0, "vitamins": [ "B3", "B6" ], "minerals": [ "Iron", "Manganese", "Magnesium" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": false, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 91, "description": "Thick, fragrant Chinese sauce made from fermented soybeans, used as a glaze and dipping sauce." }, { "slug": "fish-sauce", "name": "Fish Sauce", "category": "Condiments", "servingSize": 100, "servingUnit": "g", "calories": 35, "protein": 5.1, "carbs": 3.6, "fat": 0.01, "fiber": 0, "sugar": 3.6, "sodium": 7851, "cholesterol": 0, "vitamins": [ "B12", "B3" ], "minerals": [ "Sodium", "Iron" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 571, "description": "Fermented condiment essential in Southeast Asian cooking, extremely high in sodium and umami flavor." }, { "slug": "worcestershire-sauce", "name": "Worcestershire Sauce", "category": "Condiments", "servingSize": 100, "servingUnit": "g", "calories": 78, "protein": 0, "carbs": 19.5, "fat": 0, "fiber": 0, "sugar": 10.1, "sodium": 980, "cholesterol": 0, "vitamins": [ "B3", "B6" ], "minerals": [ "Iron", "Potassium", "Manganese" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": false, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 256, "description": "Fermented English condiment with complex savory flavor from anchovies, vinegar, and spices." }, { "slug": "bbq-sauce", "name": "BBQ Sauce", "category": "Condiments", "servingSize": 100, "servingUnit": "g", "calories": 172, "protein": 0.8, "carbs": 40.8, "fat": 0.6, "fiber": 0.9, "sugar": 33.3, "sodium": 1027, "cholesterol": 0, "vitamins": [ "B3", "B6" ], "minerals": [ "Potassium", "Iron", "Calcium" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 116, "description": "Sweet and smoky sauce for grilling, typically high in added sugars and sodium." }, { "slug": "ranch-dressing", "name": "Ranch Dressing", "category": "Condiments", "servingSize": 100, "servingUnit": "g", "calories": 462, "protein": 1.5, "carbs": 6, "fat": 47.7, "fiber": 0, "sugar": 3, "sodium": 903, "cholesterol": 26, "vitamins": [ "K", "E", "A" ], "minerals": [ "Calcium", "Potassium" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 43, "description": "America's most popular salad dressing made from buttermilk, herbs, and mayonnaise, very high in fat." }, { "slug": "caesar-dressing", "name": "Caesar Dressing", "category": "Condiments", "servingSize": 100, "servingUnit": "g", "calories": 420, "protein": 2.2, "carbs": 3, "fat": 44, "fiber": 0, "sugar": 2.5, "sodium": 893, "cholesterol": 35, "vitamins": [ "K", "E" ], "minerals": [ "Calcium", "Sodium" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 48, "description": "Classic salad dressing made with parmesan, anchovies, and olive oil, rich and high in fat." }, { "slug": "pesto", "name": "Pesto (Basil)", "category": "Condiments", "servingSize": 100, "servingUnit": "g", "calories": 387, "protein": 7.1, "carbs": 5.1, "fat": 37.9, "fiber": 1.5, "sugar": 1, "sodium": 547, "cholesterol": 10, "vitamins": [ "A", "K", "C" ], "minerals": [ "Calcium", "Iron", "Magnesium" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 52, "description": "Italian sauce of basil, pine nuts, parmesan, garlic, and olive oil, rich in healthy fats and vitamin A." }, { "slug": "guacamole", "name": "Guacamole", "category": "Condiments", "servingSize": 100, "servingUnit": "g", "calories": 160, "protein": 2, "carbs": 8.5, "fat": 14.7, "fiber": 6.7, "sugar": 0.7, "sodium": 376, "cholesterol": 0, "vitamins": [ "C", "B6", "K", "E" ], "minerals": [ "Potassium", "Magnesium", "Copper" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 125, "description": "Mexican avocado dip rich in heart-healthy monounsaturated fats, potassium, and fiber." }, { "slug": "maple-syrup", "name": "Maple Syrup", "category": "Condiments", "servingSize": 100, "servingUnit": "g", "calories": 260, "protein": 0.04, "carbs": 67, "fat": 0.1, "fiber": 0, "sugar": 60.5, "sodium": 12, "cholesterol": 0, "vitamins": [ "B2" ], "minerals": [ "Manganese", "Zinc", "Calcium", "Potassium" ], "glycemicIndex": 54, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 77, "description": "Natural sweetener tapped from maple trees, rich in manganese and zinc with lower GI than refined sugar." }, { "slug": "oat-milk", "name": "Oat Milk", "category": "Beverages", "servingSize": 100, "servingUnit": "g", "calories": 48, "protein": 1, "carbs": 7, "fat": 1.5, "fiber": 0.8, "sugar": 4, "sodium": 46, "cholesterol": 0, "vitamins": [ "D", "B12", "B2", "A" ], "minerals": [ "Calcium", "Phosphorus" ], "glycemicIndex": 69, "isVegan": true, "isGlutenFree": false, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 417, "description": "Popular plant-based milk alternative made from oats, often fortified with vitamins D and B12." }, { "slug": "soy-milk", "name": "Soy Milk", "category": "Beverages", "servingSize": 100, "servingUnit": "g", "calories": 33, "protein": 2.8, "carbs": 1.6, "fat": 1.6, "fiber": 0.4, "sugar": 1, "sodium": 25, "cholesterol": 0, "vitamins": [ "D", "B12", "B2", "A" ], "minerals": [ "Calcium", "Potassium", "Phosphorus" ], "glycemicIndex": 34, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 606, "description": "Protein-rich plant milk from soybeans with complete protein, commonly fortified with calcium and vitamin D." }, { "slug": "matcha", "name": "Matcha (Prepared)", "category": "Beverages", "servingSize": 100, "servingUnit": "g", "calories": 3, "protein": 0.3, "carbs": 0.5, "fat": 0.1, "fiber": 0, "sugar": 0, "sodium": 1, "cholesterol": 0, "vitamins": [ "C", "A" ], "minerals": [ "Potassium", "Iron", "Calcium" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 6667, "description": "Powdered Japanese green tea with 10x the antioxidants of regular green tea, promotes calm alertness." }, { "slug": "chai-tea", "name": "Chai Tea (with Milk)", "category": "Beverages", "servingSize": 100, "servingUnit": "g", "calories": 38, "protein": 1.5, "carbs": 5.2, "fat": 1.2, "fiber": 0, "sugar": 4.8, "sodium": 20, "cholesterol": 4, "vitamins": [ "B2", "B12", "D" ], "minerals": [ "Calcium", "Potassium" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 526, "description": "Spiced black tea with milk, containing cinnamon, cardamom, and ginger with anti-inflammatory benefits." }, { "slug": "cranberry-juice", "name": "Cranberry Juice", "category": "Beverages", "servingSize": 100, "servingUnit": "g", "calories": 46, "protein": 0, "carbs": 12.2, "fat": 0.1, "fiber": 0, "sugar": 12.1, "sodium": 2, "cholesterol": 0, "vitamins": [ "C", "E", "K" ], "minerals": [ "Potassium", "Manganese" ], "glycemicIndex": 52, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 435, "description": "Tart fruit juice known for urinary tract health benefits, high in vitamin C and antioxidants." }, { "slug": "hot-chocolate", "name": "Hot Chocolate", "category": "Beverages", "servingSize": 100, "servingUnit": "g", "calories": 77, "protein": 3.1, "carbs": 10.7, "fat": 2.3, "fiber": 1, "sugar": 9, "sodium": 44, "cholesterol": 8, "vitamins": [ "D", "B2", "B12" ], "minerals": [ "Calcium", "Phosphorus", "Magnesium" ], "glycemicIndex": 51, "isVegan": false, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 260, "description": "Warm cocoa beverage made with milk and chocolate, a comforting drink rich in calcium and antioxidants." }, { "slug": "tomato-juice", "name": "Tomato Juice", "category": "Beverages", "servingSize": 100, "servingUnit": "g", "calories": 17, "protein": 0.8, "carbs": 3.5, "fat": 0.1, "fiber": 0.4, "sugar": 2.6, "sodium": 253, "cholesterol": 0, "vitamins": [ "C", "A", "B6", "K" ], "minerals": [ "Potassium", "Manganese" ], "glycemicIndex": 38, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 1176, "description": "Low-calorie vegetable juice rich in lycopene antioxidant, vitamin C, and potassium." }, { "slug": "coconut-milk", "name": "Coconut Milk (Canned)", "category": "Beverages", "servingSize": 100, "servingUnit": "g", "calories": 197, "protein": 2, "carbs": 2.8, "fat": 21.3, "fiber": 0, "sugar": 1.5, "sodium": 13, "cholesterol": 0, "vitamins": [ "C", "B3", "B1" ], "minerals": [ "Manganese", "Copper", "Iron", "Magnesium" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 102, "description": "Rich creamy liquid from grated coconut, high in MCTs, widely used in curries and Southeast Asian cuisine." }, { "slug": "mung-beans", "name": "Mung Beans (Cooked)", "category": "Legumes", "servingSize": 100, "servingUnit": "g", "calories": 105, "protein": 7, "carbs": 19.2, "fat": 0.4, "fiber": 7.6, "sugar": 2, "sodium": 2, "cholesterol": 0, "vitamins": [ "B9", "B1", "B6" ], "minerals": [ "Manganese", "Potassium", "Magnesium", "Iron", "Phosphorus" ], "glycemicIndex": 31, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 190, "description": "Small green legume popular in Asian cuisine, high in folate and fiber, used for sprouting and soups." }, { "slug": "white-beans", "name": "White Beans (Cannellini, Cooked)", "category": "Legumes", "servingSize": 100, "servingUnit": "g", "calories": 139, "protein": 9.7, "carbs": 25.1, "fat": 0.5, "fiber": 6.3, "sugar": 0.3, "sodium": 6, "cholesterol": 0, "vitamins": [ "B9", "B1", "B6" ], "minerals": [ "Iron", "Magnesium", "Potassium", "Phosphorus" ], "glycemicIndex": 31, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 144, "description": "Creamy Italian beans high in protein, fiber, and iron, commonly used in soups and salads." }, { "slug": "black-eyed-peas", "name": "Black-Eyed Peas (Cooked)", "category": "Legumes", "servingSize": 100, "servingUnit": "g", "calories": 116, "protein": 7.7, "carbs": 20.8, "fat": 0.5, "fiber": 6.5, "sugar": 3.3, "sodium": 4, "cholesterol": 0, "vitamins": [ "B9", "B1", "B6" ], "minerals": [ "Iron", "Potassium", "Magnesium", "Manganese", "Zinc" ], "glycemicIndex": 33, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 172, "description": "Traditional Southern legume rich in folate and fiber, a symbol of good luck in New Year traditions." }, { "slug": "red-lentils", "name": "Red Lentils (Cooked)", "category": "Legumes", "servingSize": 100, "servingUnit": "g", "calories": 116, "protein": 9, "carbs": 20.1, "fat": 0.4, "fiber": 7.9, "sugar": 1.8, "sodium": 2, "cholesterol": 0, "vitamins": [ "B9", "B1", "B6", "B5" ], "minerals": [ "Iron", "Manganese", "Phosphorus", "Potassium" ], "glycemicIndex": 26, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 172, "description": "Quick-cooking lentils that break down into soups and dal, very high in folate and plant protein." }, { "slug": "green-lentils", "name": "Green Lentils (Cooked)", "category": "Legumes", "servingSize": 100, "servingUnit": "g", "calories": 116, "protein": 9, "carbs": 20.1, "fat": 0.4, "fiber": 7.9, "sugar": 1.8, "sodium": 2, "cholesterol": 0, "vitamins": [ "B9", "B1", "B6" ], "minerals": [ "Iron", "Manganese", "Phosphorus", "Potassium", "Zinc" ], "glycemicIndex": 22, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 172, "description": "Firm-textured lentils that hold shape when cooked, excellent in salads and side dishes, rich in iron." }, { "slug": "coconut-oil", "name": "Coconut Oil", "category": "Oils & Fats", "servingSize": 100, "servingUnit": "g", "calories": 862, "protein": 0, "carbs": 0, "fat": 100, "fiber": 0, "sugar": 0, "sodium": 0, "cholesterol": 0, "vitamins": [ "E", "K" ], "minerals": [], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 23, "description": "Tropical oil high in saturated fat and medium-chain triglycerides (MCTs), used in cooking and baking." }, { "slug": "sesame-oil", "name": "Sesame Oil", "category": "Oils & Fats", "servingSize": 100, "servingUnit": "g", "calories": 884, "protein": 0, "carbs": 0, "fat": 100, "fiber": 0, "sugar": 0, "sodium": 0, "cholesterol": 0, "vitamins": [ "E", "K" ], "minerals": [ "Zinc" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 23, "description": "Flavorful Asian cooking oil rich in antioxidants and polyunsaturated fats, used for finishing dishes." }, { "slug": "goat-meat", "name": "Goat Meat", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 143, "protein": 27, "carbs": 0, "fat": 3, "fiber": 0, "sugar": 0, "sodium": 82, "cholesterol": 75, "vitamins": [ "B12", "B6", "Niacin" ], "minerals": [ "Iron", "Zinc", "Potassium" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 140, "description": "Lean red meat consumed worldwide, lower in fat than beef or lamb." }, { "slug": "sunchoke", "name": "Sunchoke (Jerusalem Artichoke)", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 73, "protein": 2, "carbs": 17, "fat": 0, "fiber": 2, "sugar": 10, "sodium": 4, "cholesterol": 0, "vitamins": [ "B1", "B3", "C" ], "minerals": [ "Iron", "Potassium", "Phosphorus" ], "glycemicIndex": 50, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 274, "description": "Tuber with nutty, sweet flavor and prebiotic inulin fiber." }, { "slug": "coconut-aminos", "name": "Coconut Aminos", "category": "Condiments", "servingSize": 100, "servingUnit": "g", "calories": 20, "protein": 0, "carbs": 5, "fat": 0, "fiber": 0, "sugar": 5, "sodium": 390, "cholesterol": 0, "vitamins": [ "B12", "C" ], "minerals": [ "Potassium" ], "glycemicIndex": 35, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 1000, "description": "Soy sauce alternative made from coconut sap, lower sodium." }, { "slug": "soft-shell-crab", "name": "Soft Shell Crab", "category": "Seafood", "servingSize": 100, "servingUnit": "g", "calories": 175, "protein": 16, "carbs": 8, "fat": 8, "fiber": 0, "sugar": 0, "sodium": 420, "cholesterol": 115, "vitamins": [ "B12", "B6" ], "minerals": [ "Zinc", "Copper" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": false, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 114, "description": "Whole crab eaten shell and all, a seasonal delicacy." }, { "slug": "dragon-fruit", "name": "Dragon Fruit (Pitaya)", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 60, "protein": 1, "carbs": 13, "fat": 0.4, "fiber": 3, "sugar": 8, "sodium": 3, "cholesterol": 0, "vitamins": [ "C", "B2", "B3" ], "minerals": [ "Iron", "Magnesium", "Calcium" ], "glycemicIndex": 48, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 333, "description": "Exotic tropical fruit with mild flavor and striking appearance." }, { "slug": "popcorn-air-popped", "name": "Popcorn (Air-Popped)", "category": "Snacks", "servingSize": 100, "servingUnit": "g", "calories": 387, "protein": 13, "carbs": 78, "fat": 4, "fiber": 15, "sugar": 1, "sodium": 8, "cholesterol": 0, "vitamins": [ "B1", "B3", "B6" ], "minerals": [ "Manganese", "Magnesium", "Phosphorus", "Zinc" ], "glycemicIndex": 55, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 52, "description": "Whole grain snack with high fiber per serving when air-popped." }, { "slug": "rambutan", "name": "Rambutan", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 68, "protein": 0.7, "carbs": 16, "fat": 0.2, "fiber": 1, "sugar": 13, "sodium": 11, "cholesterol": 0, "vitamins": [ "C", "B3", "B1" ], "minerals": [ "Iron", "Calcium", "Phosphorus" ], "glycemicIndex": 59, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 294, "description": "Hairy tropical fruit related to lychee with sweet, juicy flesh." }, { "slug": "arborio-rice", "name": "Arborio Rice", "category": "Grains", "servingSize": 100, "servingUnit": "g", "calories": 356, "protein": 6, "carbs": 79, "fat": 0.6, "fiber": 2, "sugar": 0, "sodium": 1, "cholesterol": 0, "vitamins": [ "B1", "B3", "B9" ], "minerals": [ "Manganese", "Selenium" ], "glycemicIndex": 69, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 56, "description": "Short-grain Italian rice used for risotto, becomes creamy when cooked." }, { "slug": "quince", "name": "Quince", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 57, "protein": 0.4, "carbs": 15, "fat": 0.1, "fiber": 2, "sugar": 8, "sodium": 4, "cholesterol": 0, "vitamins": [ "C", "B6", "B1" ], "minerals": [ "Copper", "Iron", "Potassium" ], "glycemicIndex": 35, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 351, "description": "Ancient fruit related to apples and pears, usually cooked." }, { "slug": "daikon-radish", "name": "Daikon Radish", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 18, "protein": 0.6, "carbs": 4, "fat": 0.1, "fiber": 2, "sugar": 2, "sodium": 21, "cholesterol": 0, "vitamins": [ "C", "B9", "B6" ], "minerals": [ "Potassium", "Calcium" ], "glycemicIndex": 15, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 1111, "description": "Large mild Asian radish used raw in salads or cooked in soups." }, { "slug": "seitan", "name": "Seitan (Wheat Gluten)", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 370, "protein": 75, "carbs": 14, "fat": 2, "fiber": 1, "sugar": 0, "sodium": 46, "cholesterol": 0, "vitamins": [ "B2", "B6", "B12" ], "minerals": [ "Iron", "Selenium", "Phosphorus" ], "glycemicIndex": 45, "isVegan": true, "isGlutenFree": false, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 54, "description": "High-protein wheat gluten used as a meat substitute." }, { "slug": "sea-bass", "name": "Sea Bass", "category": "Seafood", "servingSize": 100, "servingUnit": "g", "calories": 124, "protein": 24, "carbs": 0, "fat": 2.6, "fiber": 0, "sugar": 0, "sodium": 80, "cholesterol": 53, "vitamins": [ "D", "B12", "B6" ], "minerals": [ "Selenium", "Phosphorus", "Magnesium" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 161, "description": "Mild, buttery white fish prized in fine dining cuisine." }, { "slug": "breadfruit", "name": "Breadfruit", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 103, "protein": 1.1, "carbs": 27, "fat": 0.2, "fiber": 5, "sugar": 11, "sodium": 2, "cholesterol": 0, "vitamins": [ "C", "B1", "B6" ], "minerals": [ "Potassium", "Magnesium", "Copper" ], "glycemicIndex": 60, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 194, "description": "Starchy tropical fruit that tastes like fresh bread when cooked." }, { "slug": "miso-paste", "name": "Miso Paste", "category": "Condiments", "servingSize": 100, "servingUnit": "g", "calories": 199, "protein": 12, "carbs": 26, "fat": 6, "fiber": 5, "sugar": 6, "sodium": 3728, "cholesterol": 0, "vitamins": [ "K", "B2", "B6", "B12" ], "minerals": [ "Manganese", "Zinc", "Copper" ], "glycemicIndex": 33, "isVegan": true, "isGlutenFree": false, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 101, "description": "Fermented soybean paste with umami flavor and probiotic benefits." }, { "slug": "soursop", "name": "Soursop (Graviola)", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 66, "protein": 1, "carbs": 17, "fat": 0.3, "fiber": 3, "sugar": 14, "sodium": 14, "cholesterol": 0, "vitamins": [ "C", "B1", "B2", "B6" ], "minerals": [ "Potassium", "Magnesium", "Iron" ], "glycemicIndex": 32, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 303, "description": "Tropical fruit with strawberry-pineapple flavor, studied for anti-cancer properties." }, { "slug": "bamboo-shoots", "name": "Bamboo Shoots", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 27, "protein": 2.6, "carbs": 5, "fat": 0.3, "fiber": 2, "sugar": 3, "sodium": 4, "cholesterol": 0, "vitamins": [ "B6", "B1", "B2", "C" ], "minerals": [ "Potassium", "Manganese", "Copper" ], "glycemicIndex": 20, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 741, "description": "Crispy shoots used extensively in Asian stir-fries and soups." }, { "slug": "langoustine", "name": "Langoustine", "category": "Seafood", "servingSize": 100, "servingUnit": "g", "calories": 90, "protein": 20, "carbs": 0, "fat": 0.8, "fiber": 0, "sugar": 0, "sodium": 270, "cholesterol": 145, "vitamins": [ "B12", "E" ], "minerals": [ "Selenium", "Zinc" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 222, "description": "Premium shellfish similar to lobster with sweet, delicate flavor." }, { "slug": "maca-powder", "name": "Maca Powder", "category": "Superfoods", "servingSize": 100, "servingUnit": "g", "calories": 325, "protein": 14, "carbs": 71, "fat": 4, "fiber": 7, "sugar": 32, "sodium": 5, "cholesterol": 0, "vitamins": [ "C", "B6", "B2", "B1" ], "minerals": [ "Iron", "Copper", "Potassium", "Manganese" ], "glycemicIndex": 55, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 62, "description": "Peruvian root powder known for energy, fertility, and hormone balance." }, { "slug": "gooseberry", "name": "Gooseberry", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 44, "protein": 0.9, "carbs": 10, "fat": 0.6, "fiber": 4, "sugar": 6, "sodium": 1, "cholesterol": 0, "vitamins": [ "C", "A", "B6" ], "minerals": [ "Potassium", "Manganese" ], "glycemicIndex": 25, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 455, "description": "Tart berry used in pies, jams, and British desserts." }, { "slug": "brioche", "name": "Brioche", "category": "Baked Goods", "servingSize": 100, "servingUnit": "g", "calories": 346, "protein": 8, "carbs": 42, "fat": 16, "fiber": 1, "sugar": 8, "sodium": 365, "cholesterol": 95, "vitamins": [ "B1", "B2", "B9" ], "minerals": [ "Iron", "Selenium", "Manganese" ], "glycemicIndex": 68, "isVegan": false, "isGlutenFree": false, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 58, "description": "Rich French bread with butter and eggs, tender and sweet." }, { "slug": "quark", "name": "Quark", "category": "Dairy", "servingSize": 100, "servingUnit": "g", "calories": 67, "protein": 12, "carbs": 4, "fat": 0.2, "fiber": 0, "sugar": 4, "sodium": 42, "cholesterol": 6, "vitamins": [ "B12", "B2", "A" ], "minerals": [ "Calcium", "Phosphorus" ], "glycemicIndex": 28, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 299, "description": "German fresh dairy product between yogurt and cottage cheese." }, { "slug": "rabbit-meat", "name": "Rabbit Meat", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 173, "protein": 33, "carbs": 0, "fat": 3.5, "fiber": 0, "sugar": 0, "sodium": 47, "cholesterol": 81, "vitamins": [ "B12", "B3", "B6" ], "minerals": [ "Phosphorus", "Selenium" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 116, "description": "Lean, mild-flavored white meat popular in European and Southern cuisines." }, { "slug": "chlorella", "name": "Chlorella", "category": "Superfoods", "servingSize": 100, "servingUnit": "g", "calories": 411, "protein": 58, "carbs": 23, "fat": 9, "fiber": 5, "sugar": 0, "sodium": 45, "cholesterol": 0, "vitamins": [ "B12", "B9", "B2", "D" ], "minerals": [ "Iron", "Zinc", "Phosphorus" ], "glycemicIndex": 10, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 49, "description": "Green algae superfood known for detoxification and immune support." }, { "slug": "chayote", "name": "Chayote Squash", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 19, "protein": 0.8, "carbs": 4, "fat": 0.1, "fiber": 2, "sugar": 2, "sodium": 2, "cholesterol": 0, "vitamins": [ "C", "B9", "B6" ], "minerals": [ "Potassium", "Manganese", "Copper" ], "glycemicIndex": 22, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 1053, "description": "Mild gourd vegetable popular in Latin American and Asian cooking." }, { "slug": "ostrich-steak", "name": "Ostrich Steak", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 145, "protein": 29, "carbs": 0, "fat": 2.7, "fiber": 0, "sugar": 0, "sodium": 58, "cholesterol": 83, "vitamins": [ "B12", "B6", "Niacin" ], "minerals": [ "Iron", "Zinc", "Phosphorus" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 138, "description": "Red meat from ostrich, similar to beef in taste but much leaner." }, { "slug": "kohlrabi", "name": "Kohlrabi", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 27, "protein": 1.7, "carbs": 6, "fat": 0.1, "fiber": 4, "sugar": 3, "sodium": 20, "cholesterol": 0, "vitamins": [ "C", "B6", "B1" ], "minerals": [ "Potassium", "Phosphorus", "Copper" ], "glycemicIndex": 15, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 741, "description": "Turnip-like vegetable with mild, sweet broccoli stem flavor." }, { "slug": "gruyere", "name": "Gruyere Cheese", "category": "Dairy", "servingSize": 100, "servingUnit": "g", "calories": 413, "protein": 30, "carbs": 0, "fat": 32, "fiber": 0, "sugar": 0, "sodium": 714, "cholesterol": 110, "vitamins": [ "A", "B12", "B2", "D" ], "minerals": [ "Calcium", "Phosphorus", "Zinc" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 48, "description": "Swiss alpine cheese with sweet, nutty flavor ideal for fondue." }, { "slug": "prosciutto", "name": "Prosciutto", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 195, "protein": 24, "carbs": 0, "fat": 10, "fiber": 0, "sugar": 0, "sodium": 1620, "cholesterol": 68, "vitamins": [ "B1", "B6", "B12" ], "minerals": [ "Zinc", "Phosphorus", "Selenium" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 103, "description": "Italian dry-cured ham with delicate, savory flavor." }, { "slug": "moringa", "name": "Moringa Powder", "category": "Superfoods", "servingSize": 100, "servingUnit": "g", "calories": 325, "protein": 27, "carbs": 38, "fat": 6, "fiber": 20, "sugar": 6, "sodium": 37, "cholesterol": 0, "vitamins": [ "A", "C", "E", "K", "B6" ], "minerals": [ "Calcium", "Iron", "Potassium", "Magnesium" ], "glycemicIndex": 25, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 62, "description": "Nutrient-dense tree leaf powder with anti-inflammatory properties." }, { "slug": "snapper", "name": "Red Snapper", "category": "Seafood", "servingSize": 100, "servingUnit": "g", "calories": 128, "protein": 26, "carbs": 0, "fat": 1.7, "fiber": 0, "sugar": 0, "sodium": 64, "cholesterol": 47, "vitamins": [ "B12", "D", "B6" ], "minerals": [ "Selenium", "Phosphorus" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 156, "description": "Lean white fish with nutty, sweet flavor popular in coastal cuisines." }, { "slug": "starfruit", "name": "Star Fruit (Carambola)", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 31, "protein": 1, "carbs": 7, "fat": 0.3, "fiber": 3, "sugar": 4, "sodium": 2, "cholesterol": 0, "vitamins": [ "C", "B5", "B9" ], "minerals": [ "Potassium", "Copper" ], "glycemicIndex": 45, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 645, "description": "Low-calorie tropical fruit with star-shaped cross-section." }, { "slug": "bresaola", "name": "Bresaola", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 151, "protein": 34, "carbs": 0, "fat": 2, "fiber": 0, "sugar": 0, "sodium": 1520, "cholesterol": 65, "vitamins": [ "B12", "B6", "Niacin" ], "minerals": [ "Iron", "Zinc", "Phosphorus" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 132, "description": "Italian air-dried beef, very lean and protein-rich." }, { "slug": "acai-berry", "name": "Acai Berry", "category": "Superfoods", "servingSize": 100, "servingUnit": "g", "calories": 70, "protein": 1, "carbs": 4, "fat": 5, "fiber": 2, "sugar": 0, "sodium": 7, "cholesterol": 0, "vitamins": [ "A", "C", "E" ], "minerals": [ "Calcium", "Iron", "Potassium" ], "glycemicIndex": 10, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 286, "description": "Brazilian superfruit with highest antioxidant content of any berry." }, { "slug": "sumac", "name": "Sumac", "category": "Spices", "servingSize": 100, "servingUnit": "g", "calories": 239, "protein": 4, "carbs": 71, "fat": 3, "fiber": 0, "sugar": 0, "sodium": 3, "cholesterol": 0, "vitamins": [ "C", "B6" ], "minerals": [ "Potassium", "Calcium", "Iron" ], "glycemicIndex": 15, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 84, "description": "Tangy Middle Eastern spice with lemony flavor and high antioxidants." }, { "slug": "sapodilla", "name": "Sapodilla", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 83, "protein": 0.4, "carbs": 20, "fat": 1.1, "fiber": 5, "sugar": 14, "sodium": 12, "cholesterol": 0, "vitamins": [ "C", "A", "B5" ], "minerals": [ "Iron", "Potassium", "Copper" ], "glycemicIndex": 62, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 241, "description": "Tropical fruit with brown sugar and pear-like flavor." }, { "slug": "mangosteen", "name": "Mangosteen", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 73, "protein": 0.4, "carbs": 18, "fat": 0.6, "fiber": 2, "sugar": 16, "sodium": 7, "cholesterol": 0, "vitamins": [ "C", "B9", "B1" ], "minerals": [ "Manganese", "Magnesium", "Copper" ], "glycemicIndex": 45, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 274, "description": "Queen of fruits with sweet, tangy flavor and antioxidant-rich rind." }, { "slug": "cornish-hen", "name": "Cornish Game Hen", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 220, "protein": 19, "carbs": 0, "fat": 15, "fiber": 0, "sugar": 0, "sodium": 72, "cholesterol": 111, "vitamins": [ "B6", "B12", "Niacin" ], "minerals": [ "Phosphorus", "Selenium", "Iron" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 91, "description": "Small, tender chicken perfect for individual servings." }, { "slug": "tamarind", "name": "Tamarind", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 239, "protein": 3, "carbs": 63, "fat": 0.6, "fiber": 5, "sugar": 38, "sodium": 28, "cholesterol": 0, "vitamins": [ "B1", "B3", "C" ], "minerals": [ "Iron", "Magnesium", "Potassium" ], "glycemicIndex": 65, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 84, "description": "Tropical pod fruit with sour-sweet flavor used in many cuisines." }, { "slug": "halloumi", "name": "Halloumi", "category": "Dairy", "servingSize": 100, "servingUnit": "g", "calories": 321, "protein": 22, "carbs": 2, "fat": 25, "fiber": 0, "sugar": 2, "sodium": 1230, "cholesterol": 71, "vitamins": [ "A", "B12", "D" ], "minerals": [ "Calcium", "Phosphorus", "Sodium" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 62, "description": "Cypriot cheese with high melting point, perfect for grilling." }, { "slug": "elk-meat", "name": "Elk Meat", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 137, "protein": 29, "carbs": 0, "fat": 1.8, "fiber": 0, "sugar": 0, "sodium": 48, "cholesterol": 73, "vitamins": [ "B12", "B6", "Niacin" ], "minerals": [ "Iron", "Zinc" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 146, "description": "Ultra-lean game meat with excellent protein-to-fat ratio." }, { "slug": "swordfish", "name": "Swordfish", "category": "Seafood", "servingSize": 100, "servingUnit": "g", "calories": 172, "protein": 28, "carbs": 0, "fat": 5.7, "fiber": 0, "sugar": 0, "sodium": 102, "cholesterol": 50, "vitamins": [ "D", "B12", "Niacin" ], "minerals": [ "Selenium", "Phosphorus" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 116, "description": "Firm-textured, mild-flavored fish ideal for grilling." }, { "slug": "energy-bar-protein", "name": "Protein Energy Bar", "category": "Snacks", "servingSize": 100, "servingUnit": "g", "calories": 350, "protein": 20, "carbs": 40, "fat": 12, "fiber": 5, "sugar": 15, "sodium": 280, "cholesterol": 10, "vitamins": [ "B12", "B6", "D", "E" ], "minerals": [ "Iron", "Calcium", "Zinc" ], "glycemicIndex": 42, "isVegan": false, "isGlutenFree": false, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 57, "description": "Convenient high-protein snack bar for post-workout recovery." }, { "slug": "kumquat", "name": "Kumquat", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 71, "protein": 1.9, "carbs": 16, "fat": 0.9, "fiber": 6, "sugar": 9, "sodium": 10, "cholesterol": 0, "vitamins": [ "C", "A", "B2" ], "minerals": [ "Calcium", "Manganese", "Iron" ], "glycemicIndex": 25, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 282, "description": "Tiny citrus fruit eaten whole, including the sweet peel." }, { "slug": "cranberry-beans", "name": "Cranberry Beans (Borlotti)", "category": "Legumes", "servingSize": 100, "servingUnit": "g", "calories": 136, "protein": 9, "carbs": 24, "fat": 0.5, "fiber": 9, "sugar": 0, "sodium": 1, "cholesterol": 0, "vitamins": [ "B9", "B1", "B6" ], "minerals": [ "Iron", "Manganese", "Potassium" ], "glycemicIndex": 35, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 147, "description": "Creamy Italian beans with speckled pink appearance." }, { "slug": "cinnamon", "name": "Cinnamon (Ground)", "category": "Spices", "servingSize": 100, "servingUnit": "g", "calories": 247, "protein": 4, "carbs": 81, "fat": 1, "fiber": 53, "sugar": 2, "sodium": 10, "cholesterol": 0, "vitamins": [ "K", "C", "A" ], "minerals": [ "Calcium", "Iron", "Manganese" ], "glycemicIndex": 5, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 81, "description": "Warming spice that may help regulate blood sugar levels." }, { "slug": "squid", "name": "Squid (Calamari)", "category": "Seafood", "servingSize": 100, "servingUnit": "g", "calories": 175, "protein": 18, "carbs": 8, "fat": 7.5, "fiber": 0, "sugar": 0, "sodium": 306, "cholesterol": 233, "vitamins": [ "B12", "B6", "C" ], "minerals": [ "Selenium", "Phosphorus", "Copper" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 114, "description": "Versatile seafood often breaded and fried, also great grilled." }, { "slug": "bison-steak", "name": "Bison Steak", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 143, "protein": 28, "carbs": 0, "fat": 2.4, "fiber": 0, "sugar": 0, "sodium": 54, "cholesterol": 82, "vitamins": [ "B12", "B6", "Niacin" ], "minerals": [ "Iron", "Zinc", "Selenium" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 140, "description": "Extra lean red meat alternative with rich flavor and minimal fat." }, { "slug": "basmati-rice", "name": "Basmati Rice", "category": "Grains", "servingSize": 100, "servingUnit": "g", "calories": 350, "protein": 7, "carbs": 77, "fat": 0.6, "fiber": 1, "sugar": 0, "sodium": 2, "cholesterol": 0, "vitamins": [ "B1", "B3", "B9" ], "minerals": [ "Manganese", "Selenium" ], "glycemicIndex": 58, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 57, "description": "Long-grain aromatic rice with lower glycemic index than regular rice." }, { "slug": "cacao-nibs", "name": "Cacao Nibs", "category": "Superfoods", "servingSize": 100, "servingUnit": "g", "calories": 520, "protein": 14, "carbs": 38, "fat": 43, "fiber": 33, "sugar": 1, "sodium": 21, "cholesterol": 0, "vitamins": [ "B1", "B2", "B3", "E" ], "minerals": [ "Magnesium", "Iron", "Manganese", "Copper" ], "glycemicIndex": 15, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 38, "description": "Raw chocolate in purest form — packed with magnesium and antioxidants." }, { "slug": "naan-bread", "name": "Naan Bread", "category": "Baked Goods", "servingSize": 100, "servingUnit": "g", "calories": 262, "protein": 9, "carbs": 45, "fat": 5, "fiber": 2, "sugar": 3, "sodium": 418, "cholesterol": 12, "vitamins": [ "B1", "B3", "B9" ], "minerals": [ "Iron", "Selenium" ], "glycemicIndex": 71, "isVegan": false, "isGlutenFree": false, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 76, "description": "Soft Indian flatbread traditionally baked in a tandoor oven." }, { "slug": "labneh", "name": "Labneh (Strained Yogurt)", "category": "Dairy", "servingSize": 100, "servingUnit": "g", "calories": 90, "protein": 6, "carbs": 5, "fat": 5, "fiber": 0, "sugar": 4, "sodium": 55, "cholesterol": 20, "vitamins": [ "B12", "B2", "A" ], "minerals": [ "Calcium", "Phosphorus" ], "glycemicIndex": 22, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 222, "description": "Middle Eastern strained yogurt cheese, thick and tangy." }, { "slug": "hearts-of-palm", "name": "Hearts of Palm", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 36, "protein": 4, "carbs": 4, "fat": 1, "fiber": 4, "sugar": 0, "sodium": 426, "cholesterol": 0, "vitamins": [ "B6", "C", "B2" ], "minerals": [ "Potassium", "Zinc", "Copper" ], "glycemicIndex": 25, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 556, "description": "Tender inner core of palm trees, used as pasta substitute." }, { "slug": "ground-turkey", "name": "Ground Turkey (93% lean)", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 170, "protein": 21, "carbs": 0, "fat": 9, "fiber": 0, "sugar": 0, "sodium": 72, "cholesterol": 84, "vitamins": [ "B6", "B12", "Niacin" ], "minerals": [ "Selenium", "Phosphorus", "Zinc" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 118, "description": "Versatile lean ground meat alternative to beef." }, { "slug": "perch", "name": "Yellow Perch", "category": "Seafood", "servingSize": 100, "servingUnit": "g", "calories": 117, "protein": 25, "carbs": 0, "fat": 1.2, "fiber": 0, "sugar": 0, "sodium": 79, "cholesterol": 98, "vitamins": [ "B12", "D", "B6" ], "minerals": [ "Selenium", "Phosphorus" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 171, "description": "Mild freshwater fish popular in Great Lakes fish fries." }, { "slug": "turmeric", "name": "Turmeric (Ground)", "category": "Spices", "servingSize": 100, "servingUnit": "g", "calories": 312, "protein": 10, "carbs": 67, "fat": 3, "fiber": 22, "sugar": 3, "sodium": 27, "cholesterol": 0, "vitamins": [ "C", "B6", "E", "K" ], "minerals": [ "Iron", "Manganese", "Potassium", "Copper" ], "glycemicIndex": 20, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 64, "description": "Golden spice with powerful curcumin anti-inflammatory compound." }, { "slug": "monkfish", "name": "Monkfish", "category": "Seafood", "servingSize": 100, "servingUnit": "g", "calories": 97, "protein": 18, "carbs": 0, "fat": 1.5, "fiber": 0, "sugar": 0, "sodium": 25, "cholesterol": 28, "vitamins": [ "B12", "B6" ], "minerals": [ "Phosphorus", "Selenium" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 206, "description": "Dense, meaty fish nicknamed poor man's lobster for its texture." }, { "slug": "bitter-melon", "name": "Bitter Melon", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 17, "protein": 1, "carbs": 3.7, "fat": 0.2, "fiber": 2.8, "sugar": 0, "sodium": 5, "cholesterol": 0, "vitamins": [ "C", "A", "B9" ], "minerals": [ "Potassium", "Zinc", "Iron" ], "glycemicIndex": 15, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 1176, "description": "Asian gourd with blood-sugar-lowering properties." }, { "slug": "cayenne-pepper", "name": "Cayenne Pepper", "category": "Spices", "servingSize": 100, "servingUnit": "g", "calories": 318, "protein": 12, "carbs": 57, "fat": 17, "fiber": 27, "sugar": 10, "sodium": 30, "cholesterol": 0, "vitamins": [ "A", "C", "B6", "E", "K" ], "minerals": [ "Potassium", "Manganese", "Iron" ], "glycemicIndex": 15, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 63, "description": "Hot chili pepper that boosts metabolism through capsaicin." }, { "slug": "freekeh", "name": "Freekeh", "category": "Grains", "servingSize": 100, "servingUnit": "g", "calories": 160, "protein": 6, "carbs": 33, "fat": 1, "fiber": 8, "sugar": 0, "sodium": 4, "cholesterol": 0, "vitamins": [ "B1", "B6", "E" ], "minerals": [ "Manganese", "Magnesium" ], "glycemicIndex": 43, "isVegan": true, "isGlutenFree": false, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 125, "description": "Roasted green wheat grain with smoky flavor and high fiber content." }, { "slug": "spirulina", "name": "Spirulina", "category": "Superfoods", "servingSize": 100, "servingUnit": "g", "calories": 290, "protein": 57, "carbs": 24, "fat": 8, "fiber": 4, "sugar": 3, "sodium": 1048, "cholesterol": 0, "vitamins": [ "B1", "B2", "B3", "K" ], "minerals": [ "Iron", "Copper", "Manganese" ], "glycemicIndex": 10, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 69, "description": "Blue-green algae superfood with 57% protein by weight." }, { "slug": "skyr", "name": "Skyr", "category": "Dairy", "servingSize": 100, "servingUnit": "g", "calories": 63, "protein": 11, "carbs": 4, "fat": 0.2, "fiber": 0, "sugar": 3, "sodium": 44, "cholesterol": 5, "vitamins": [ "B12", "B2", "D" ], "minerals": [ "Calcium", "Phosphorus", "Potassium" ], "glycemicIndex": 20, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 317, "description": "Icelandic strained dairy with highest protein per calorie of any yogurt." }, { "slug": "bee-pollen", "name": "Bee Pollen", "category": "Superfoods", "servingSize": 100, "servingUnit": "g", "calories": 314, "protein": 22, "carbs": 42, "fat": 6, "fiber": 8, "sugar": 15, "sodium": 0, "cholesterol": 0, "vitamins": [ "B1", "B2", "B6", "C", "E" ], "minerals": [ "Iron", "Zinc", "Selenium", "Potassium" ], "glycemicIndex": 35, "isVegan": false, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 64, "description": "Nature's multivitamin with all essential amino acids." }, { "slug": "durian", "name": "Durian", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 147, "protein": 1.5, "carbs": 27, "fat": 5, "fiber": 4, "sugar": 13, "sodium": 2, "cholesterol": 0, "vitamins": [ "C", "B6", "B1" ], "minerals": [ "Potassium", "Manganese", "Copper" ], "glycemicIndex": 49, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 136, "description": "King of fruits with creamy texture and polarizing aroma." }, { "slug": "taro", "name": "Taro Root", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 112, "protein": 1.5, "carbs": 27, "fat": 0.2, "fiber": 4, "sugar": 0, "sodium": 11, "cholesterol": 0, "vitamins": [ "B6", "C", "E" ], "minerals": [ "Potassium", "Manganese", "Magnesium" ], "glycemicIndex": 53, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 179, "description": "Starchy root vegetable staple in Pacific Islander and Asian cuisines." }, { "slug": "lamb-shoulder", "name": "Lamb Shoulder", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 258, "protein": 24, "carbs": 0, "fat": 17, "fiber": 0, "sugar": 0, "sodium": 68, "cholesterol": 92, "vitamins": [ "B12", "B6", "Niacin" ], "minerals": [ "Zinc", "Iron", "Selenium" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 78, "description": "Flavorful lamb cut ideal for slow cooking and braising." }, { "slug": "pigeon-peas", "name": "Pigeon Peas", "category": "Legumes", "servingSize": 100, "servingUnit": "g", "calories": 136, "protein": 7, "carbs": 23, "fat": 1.6, "fiber": 5, "sugar": 3, "sodium": 5, "cholesterol": 0, "vitamins": [ "B9", "B1", "C" ], "minerals": [ "Manganese", "Phosphorus", "Magnesium" ], "glycemicIndex": 29, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 147, "description": "Tropical legume staple in Caribbean and Indian cuisines." }, { "slug": "pepitas", "name": "Pepitas (Pumpkin Seeds)", "category": "Nuts & Seeds", "servingSize": 100, "servingUnit": "g", "calories": 559, "protein": 30, "carbs": 11, "fat": 49, "fiber": 6, "sugar": 1, "sodium": 7, "cholesterol": 0, "vitamins": [ "K", "E", "B2" ], "minerals": [ "Magnesium", "Phosphorus", "Manganese", "Iron", "Zinc" ], "glycemicIndex": 10, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 36, "description": "Hulled pumpkin seeds packed with magnesium and zinc." }, { "slug": "focaccia", "name": "Focaccia", "category": "Baked Goods", "servingSize": 100, "servingUnit": "g", "calories": 249, "protein": 7, "carbs": 33, "fat": 10, "fiber": 2, "sugar": 1, "sodium": 535, "cholesterol": 0, "vitamins": [ "B1", "B3", "B9" ], "minerals": [ "Iron", "Selenium", "Manganese" ], "glycemicIndex": 63, "isVegan": true, "isGlutenFree": false, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 80, "description": "Italian olive oil flatbread with dimpled, crispy texture." }, { "slug": "mahi-mahi", "name": "Mahi Mahi", "category": "Seafood", "servingSize": 100, "servingUnit": "g", "calories": 109, "protein": 24, "carbs": 0, "fat": 0.9, "fiber": 0, "sugar": 0, "sodium": 96, "cholesterol": 85, "vitamins": [ "B12", "B6", "Niacin" ], "minerals": [ "Selenium", "Phosphorus" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 183, "description": "Lean tropical fish with firm texture and mild sweet flavor." }, { "slug": "mulberry", "name": "Mulberry", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 43, "protein": 1.4, "carbs": 10, "fat": 0.4, "fiber": 2, "sugar": 8, "sodium": 10, "cholesterol": 0, "vitamins": [ "C", "K", "E" ], "minerals": [ "Iron", "Potassium", "Manganese" ], "glycemicIndex": 25, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 465, "description": "Sweet berry rich in iron and resveratrol antioxidants." }, { "slug": "nutritional-yeast", "name": "Nutritional Yeast", "category": "Condiments", "servingSize": 100, "servingUnit": "g", "calories": 325, "protein": 50, "carbs": 35, "fat": 4, "fiber": 25, "sugar": 0, "sodium": 35, "cholesterol": 0, "vitamins": [ "B12", "B6", "B1", "B2", "B3", "B9" ], "minerals": [ "Zinc", "Selenium", "Manganese" ], "glycemicIndex": 10, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 62, "description": "Vegan cheese substitute packed with B-vitamins and protein." }, { "slug": "grouper", "name": "Grouper", "category": "Seafood", "servingSize": 100, "servingUnit": "g", "calories": 118, "protein": 25, "carbs": 0, "fat": 1.3, "fiber": 0, "sugar": 0, "sodium": 53, "cholesterol": 47, "vitamins": [ "B12", "B6", "D" ], "minerals": [ "Selenium", "Phosphorus" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 169, "description": "Mild, firm white fish popular in Southern and Caribbean cooking." }, { "slug": "radicchio", "name": "Radicchio", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 23, "protein": 1.4, "carbs": 4.5, "fat": 0.3, "fiber": 1, "sugar": 0, "sodium": 22, "cholesterol": 0, "vitamins": [ "K", "C", "B9", "E" ], "minerals": [ "Potassium", "Copper", "Manganese" ], "glycemicIndex": 15, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 870, "description": "Purple Italian chicory with pleasantly bitter flavor." }, { "slug": "branzino", "name": "Branzino (European Sea Bass)", "category": "Seafood", "servingSize": 100, "servingUnit": "g", "calories": 97, "protein": 18, "carbs": 0, "fat": 2, "fiber": 0, "sugar": 0, "sodium": 68, "cholesterol": 53, "vitamins": [ "D", "B12", "B6" ], "minerals": [ "Selenium", "Phosphorus", "Magnesium" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 206, "description": "Mediterranean white fish with flaky, buttery flesh." }, { "slug": "ghee", "name": "Ghee (Clarified Butter)", "category": "Condiments", "servingSize": 100, "servingUnit": "g", "calories": 900, "protein": 0, "carbs": 0, "fat": 100, "fiber": 0, "sugar": 0, "sodium": 0, "cholesterol": 256, "vitamins": [ "A", "D", "E", "K" ], "minerals": [ "Calcium" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 22, "description": "Clarified butter with high smoke point, lactose-free." }, { "slug": "pumpernickel", "name": "Pumpernickel Bread", "category": "Baked Goods", "servingSize": 100, "servingUnit": "g", "calories": 250, "protein": 9, "carbs": 48, "fat": 3, "fiber": 7, "sugar": 4, "sodium": 660, "cholesterol": 0, "vitamins": [ "B1", "B3", "B6", "B9" ], "minerals": [ "Iron", "Manganese", "Selenium" ], "glycemicIndex": 41, "isVegan": true, "isGlutenFree": false, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 80, "description": "Dense German rye bread with low glycemic index." }, { "slug": "matzo", "name": "Matzo", "category": "Baked Goods", "servingSize": 100, "servingUnit": "g", "calories": 390, "protein": 10, "carbs": 84, "fat": 1.4, "fiber": 3, "sugar": 0, "sodium": 1, "cholesterol": 0, "vitamins": [ "B1", "B3", "B9" ], "minerals": [ "Iron", "Selenium", "Manganese" ], "glycemicIndex": 65, "isVegan": true, "isGlutenFree": false, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 51, "description": "Unleavened flatbread traditionally eaten during Passover." }, { "slug": "celeriac", "name": "Celeriac (Celery Root)", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 42, "protein": 1.5, "carbs": 9, "fat": 0.3, "fiber": 2, "sugar": 2, "sodium": 100, "cholesterol": 0, "vitamins": [ "K", "C", "B6", "B9" ], "minerals": [ "Phosphorus", "Potassium", "Manganese" ], "glycemicIndex": 35, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 476, "description": "Knobby root with celery flavor, used in mash and remoulade." }, { "slug": "longan", "name": "Longan", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 60, "protein": 1.3, "carbs": 15, "fat": 0.1, "fiber": 1, "sugar": 14, "sodium": 0, "cholesterol": 0, "vitamins": [ "C", "B2", "B1" ], "minerals": [ "Potassium", "Copper", "Manganese" ], "glycemicIndex": 48, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 333, "description": "Dragon eye fruit related to lychee with honey-like sweetness." }, { "slug": "barramundi", "name": "Barramundi", "category": "Seafood", "servingSize": 100, "servingUnit": "g", "calories": 110, "protein": 23, "carbs": 0, "fat": 2, "fiber": 0, "sugar": 0, "sodium": 72, "cholesterol": 62, "vitamins": [ "D", "B12", "B6" ], "minerals": [ "Selenium", "Phosphorus" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 182, "description": "Sustainable Asian sea bass with clean, buttery flavor." }, { "slug": "yuca", "name": "Yuca (Cassava)", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 160, "protein": 1.4, "carbs": 38, "fat": 0.3, "fiber": 2, "sugar": 2, "sodium": 14, "cholesterol": 0, "vitamins": [ "C", "B6", "B1" ], "minerals": [ "Manganese", "Potassium", "Magnesium" ], "glycemicIndex": 55, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 125, "description": "Starchy tropical root, third-largest source of carbs in tropics." }, { "slug": "macadamia-nuts", "name": "Macadamia Nuts", "category": "Nuts & Seeds", "servingSize": 100, "servingUnit": "g", "calories": 718, "protein": 8, "carbs": 14, "fat": 76, "fiber": 9, "sugar": 5, "sodium": 5, "cholesterol": 0, "vitamins": [ "B1", "B6", "E" ], "minerals": [ "Manganese", "Copper", "Magnesium", "Iron" ], "glycemicIndex": 10, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 28, "description": "Richest nut in monounsaturated fats with buttery, sweet flavor." }, { "slug": "burrata", "name": "Burrata", "category": "Dairy", "servingSize": 100, "servingUnit": "g", "calories": 296, "protein": 17, "carbs": 3, "fat": 24, "fiber": 0, "sugar": 2, "sodium": 380, "cholesterol": 60, "vitamins": [ "A", "B12", "D" ], "minerals": [ "Calcium", "Phosphorus" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 68, "description": "Fresh Italian cheese with creamy stracciatella center." }, { "slug": "lupini-beans", "name": "Lupini Beans", "category": "Legumes", "servingSize": 100, "servingUnit": "g", "calories": 371, "protein": 36, "carbs": 40, "fat": 10, "fiber": 19, "sugar": 2, "sodium": 15, "cholesterol": 0, "vitamins": [ "B1", "B6", "B9" ], "minerals": [ "Manganese", "Magnesium", "Iron", "Zinc" ], "glycemicIndex": 15, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 54, "description": "Mediterranean legume with highest protein content among beans." }, { "slug": "paneer", "name": "Paneer", "category": "Dairy", "servingSize": 100, "servingUnit": "g", "calories": 321, "protein": 25, "carbs": 4, "fat": 24, "fiber": 0, "sugar": 3, "sodium": 25, "cholesterol": 70, "vitamins": [ "A", "D", "B12" ], "minerals": [ "Calcium", "Phosphorus", "Selenium" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 62, "description": "Indian fresh cheese that holds shape when cooked, high in protein." }, { "slug": "flax-seeds", "name": "Flax Seeds", "category": "Nuts & Seeds", "servingSize": 100, "servingUnit": "g", "calories": 534, "protein": 18, "carbs": 29, "fat": 42, "fiber": 27, "sugar": 2, "sodium": 30, "cholesterol": 0, "vitamins": [ "B1", "B6", "B9" ], "minerals": [ "Manganese", "Magnesium", "Phosphorus", "Copper" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 37, "description": "Richest plant source of omega-3 ALA fatty acids." }, { "slug": "arctic-char", "name": "Arctic Char", "category": "Seafood", "servingSize": 100, "servingUnit": "g", "calories": 182, "protein": 20, "carbs": 0, "fat": 11, "fiber": 0, "sugar": 0, "sodium": 51, "cholesterol": 55, "vitamins": [ "D", "B12", "B6", "E" ], "minerals": [ "Selenium", "Phosphorus" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 110, "description": "Cold-water fish related to salmon with milder, sweeter flavor." }, { "slug": "ginger-ground", "name": "Ginger (Ground)", "category": "Spices", "servingSize": 100, "servingUnit": "g", "calories": 335, "protein": 9, "carbs": 72, "fat": 4, "fiber": 14, "sugar": 3, "sodium": 27, "cholesterol": 0, "vitamins": [ "B6", "C", "E" ], "minerals": [ "Manganese", "Iron", "Magnesium" ], "glycemicIndex": 10, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 60, "description": "Versatile spice with proven anti-nausea and anti-inflammatory effects." }, { "slug": "cherimoya", "name": "Cherimoya (Custard Apple)", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 75, "protein": 1.6, "carbs": 18, "fat": 0.7, "fiber": 3, "sugar": 13, "sodium": 7, "cholesterol": 0, "vitamins": [ "C", "B6", "B2" ], "minerals": [ "Potassium", "Manganese", "Magnesium" ], "glycemicIndex": 54, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 267, "description": "Mark Twain called it the most delicious fruit known to men." }, { "slug": "manchego", "name": "Manchego Cheese", "category": "Dairy", "servingSize": 100, "servingUnit": "g", "calories": 380, "protein": 27, "carbs": 0, "fat": 30, "fiber": 0, "sugar": 0, "sodium": 680, "cholesterol": 95, "vitamins": [ "A", "B12", "B2", "D" ], "minerals": [ "Calcium", "Phosphorus", "Zinc" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 53, "description": "Spanish sheep's milk cheese with butterscotch-like flavor." }, { "slug": "stilton", "name": "Stilton Blue Cheese", "category": "Dairy", "servingSize": 100, "servingUnit": "g", "calories": 410, "protein": 24, "carbs": 0, "fat": 35, "fiber": 0, "sugar": 0, "sodium": 1150, "cholesterol": 90, "vitamins": [ "A", "B12", "B2", "D" ], "minerals": [ "Calcium", "Phosphorus", "Zinc", "Sodium" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 49, "description": "English blue cheese often called King of Cheeses." }, { "slug": "veal", "name": "Veal", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 172, "protein": 24, "carbs": 0, "fat": 8, "fiber": 0, "sugar": 0, "sodium": 65, "cholesterol": 90, "vitamins": [ "B12", "B6", "Niacin" ], "minerals": [ "Zinc", "Phosphorus", "Iron" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 116, "description": "Tender young beef with mild, delicate flavor." }, { "slug": "sacha-inchi", "name": "Sacha Inchi Seeds", "category": "Nuts & Seeds", "servingSize": 100, "servingUnit": "g", "calories": 563, "protein": 27, "carbs": 11, "fat": 47, "fiber": 6, "sugar": 1, "sodium": 2, "cholesterol": 0, "vitamins": [ "E", "A" ], "minerals": [ "Calcium", "Iron", "Potassium" ], "glycemicIndex": 10, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 36, "description": "Peruvian inca peanuts with highest plant omega-3 content." }, { "slug": "walleye", "name": "Walleye", "category": "Seafood", "servingSize": 100, "servingUnit": "g", "calories": 105, "protein": 22, "carbs": 0, "fat": 1.3, "fiber": 0, "sugar": 0, "sodium": 62, "cholesterol": 90, "vitamins": [ "B12", "D", "B6" ], "minerals": [ "Selenium", "Phosphorus" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 190, "description": "Prized freshwater game fish with delicate, flaky white flesh." }, { "slug": "elderberry", "name": "Elderberry", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 73, "protein": 0.7, "carbs": 18, "fat": 0.5, "fiber": 7, "sugar": 11, "sodium": 6, "cholesterol": 0, "vitamins": [ "C", "A", "B6" ], "minerals": [ "Iron", "Potassium", "Phosphorus" ], "glycemicIndex": 15, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 274, "description": "Dark berry used for immune-boosting syrups and supplements." }, { "slug": "liver-beef", "name": "Beef Liver", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 175, "protein": 27, "carbs": 5, "fat": 5, "fiber": 0, "sugar": 0, "sodium": 72, "cholesterol": 396, "vitamins": [ "A", "B12", "B2", "B6", "B9", "C" ], "minerals": [ "Iron", "Copper", "Selenium", "Zinc" ], "glycemicIndex": 0, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 114, "description": "Most nutrient-dense organ meat, extremely high in vitamin A and B12." }, { "slug": "arugula", "name": "Arugula", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 25, "protein": 3, "carbs": 4, "fat": 2, "fiber": 2, "sugar": 0.7, "sodium": 50, "cholesterol": 0, "vitamins": [ "K", "A", "C" ], "minerals": [ "Calcium", "Potassium", "Manganese" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 800, "description": "Peppery leafy green rich in nitrates and cancer-fighting compounds." }, { "slug": "plantain", "name": "Plantain", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 122, "protein": 1, "carbs": 32, "fat": 15, "fiber": 2, "sugar": 0.4, "sodium": 50, "cholesterol": 0, "vitamins": [ "A", "C", "B6" ], "minerals": [ "Potassium", "Magnesium", "Phosphorus" ], "glycemicIndex": 45, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 164, "description": "Starchy cooking banana used as a staple food in tropical cuisines." }, { "slug": "cassava", "name": "Cassava", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 160, "protein": 1, "carbs": 38, "fat": 2, "fiber": 2, "sugar": 0.3, "sodium": 50, "cholesterol": 0, "vitamins": [ "C", "B9" ], "minerals": [ "Manganese", "Potassium", "Magnesium" ], "glycemicIndex": 46, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 125, "description": "Starchy root vegetable and dietary staple in many tropical regions." }, { "slug": "goji-berry", "name": "Goji Berry", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 349, "protein": 14, "carbs": 77, "fat": 46, "fiber": 13, "sugar": 0.4, "sodium": 50, "cholesterol": 0, "vitamins": [ "A", "C", "B2" ], "minerals": [ "Iron", "Selenium", "Zinc" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 57, "description": "Traditional Chinese superfruit with high antioxidant content." }, { "slug": "date", "name": "Date", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 277, "protein": 2, "carbs": 75, "fat": 63, "fiber": 7, "sugar": 0.2, "sodium": 50, "cholesterol": 0, "vitamins": [ "B6", "B3", "B5" ], "minerals": [ "Potassium", "Magnesium", "Copper", "Manganese" ], "glycemicIndex": 42, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": false, "caloriesPer200cal": 72, "description": "Sweet dried fruit of the date palm, a natural sweetener." }, { "slug": "napa-cabbage", "name": "Napa Cabbage", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 13, "protein": 1, "carbs": 2, "fat": 1, "fiber": 1, "sugar": 0.2, "sodium": 50, "cholesterol": 0, "vitamins": [ "C", "K", "B9" ], "minerals": [ "Potassium", "Manganese", "Calcium" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 1538, "description": "Mild Chinese cabbage used in stir-fries, kimchi, and salads." }, { "slug": "wakame", "name": "Wakame", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 45, "protein": 3, "carbs": 9, "fat": 1, "fiber": 1, "sugar": 0.6, "sodium": 50, "cholesterol": 0, "vitamins": [ "A", "C", "K", "B9" ], "minerals": [ "Manganese", "Iodine", "Magnesium", "Calcium" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 444, "description": "Mild-flavored seaweed used in miso soup and salads." }, { "slug": "anchovy", "name": "Anchovy", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 131, "protein": 20, "carbs": 0, "fat": 0, "fiber": 0, "sugar": 5, "sodium": 50, "cholesterol": 0, "vitamins": [ "B12", "B3", "D" ], "minerals": [ "Selenium", "Calcium", "Iron" ], "glycemicIndex": 60, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 153, "description": "Small oily fish rich in omega-3 fatty acids and calcium." }, { "slug": "mussel", "name": "Mussel", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 86, "protein": 12, "carbs": 4, "fat": 0, "fiber": 0, "sugar": 2, "sodium": 50, "cholesterol": 0, "vitamins": [ "B12", "Manganese", "Selenium" ], "minerals": [ "Manganese", "Selenium", "Iron", "Zinc", "B12" ], "glycemicIndex": 28, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 233, "description": "Shellfish extremely high in B12 and manganese with sustainable farming." }, { "slug": "almond-butter", "name": "Almond Butter", "category": "Nuts & Seeds", "servingSize": 32, "servingUnit": "g (2 tbsp)", "calories": 196, "protein": 7, "carbs": 7, "fat": 1, "fiber": 3, "sugar": 18, "sodium": 50, "cholesterol": 0, "vitamins": [ "E", "B2" ], "minerals": [ "Magnesium", "Phosphorus", "Manganese" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 102, "description": "Smooth or crunchy spread made from ground almonds with healthy fats." }, { "slug": "pecan", "name": "Pecan", "category": "Nuts & Seeds", "servingSize": 100, "servingUnit": "g", "calories": 691, "protein": 9, "carbs": 14, "fat": 4, "fiber": 10, "sugar": 72, "sodium": 50, "cholesterol": 0, "vitamins": [ "B1", "E", "Manganese" ], "minerals": [ "Manganese", "Copper", "Zinc", "Magnesium" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 29, "description": "Rich buttery tree nut high in manganese and healthy fats." }, { "slug": "wasabi", "name": "Wasabi", "category": "Spices", "servingSize": 100, "servingUnit": "g", "calories": 109, "protein": 5, "carbs": 24, "fat": 0, "fiber": 8, "sugar": 1, "sodium": 50, "cholesterol": 0, "vitamins": [ "C", "B6" ], "minerals": [ "Potassium", "Magnesium", "Zinc", "Calcium" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 183, "description": "Pungent Japanese condiment with antimicrobial properties." }, { "slug": "scallion", "name": "Scallion", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 32, "protein": 2, "carbs": 7, "fat": 2, "fiber": 3, "sugar": 0.2, "sodium": 50, "cholesterol": 0, "vitamins": [ "K", "A", "C" ], "minerals": [ "Iron", "Calcium", "Manganese" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 625, "description": "Mild-flavored spring onion used as a garnish and cooking ingredient." }, { "slug": "oyster", "name": "Oyster", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 68, "protein": 7, "carbs": 4, "fat": 1, "fiber": 0, "sugar": 2, "sodium": 50, "cholesterol": 0, "vitamins": [ "B12", "Zinc", "D", "Copper" ], "minerals": [ "Zinc", "Copper", "Selenium", "Iron", "B12" ], "glycemicIndex": 53, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 294, "description": "Bivalve mollusk with the highest zinc content of any food." }, { "slug": "shiitake-mushroom", "name": "Shiitake Mushroom", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 34, "protein": 2, "carbs": 7, "fat": 2, "fiber": 2, "sugar": 0.5, "sodium": 50, "cholesterol": 0, "vitamins": [ "D", "B5", "B6", "B3" ], "minerals": [ "Selenium", "Copper", "Zinc", "Manganese" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 588, "description": "Flavorful Asian mushroom with immune-boosting beta-glucans." }, { "slug": "broccoli-rabe", "name": "Broccoli Rabe", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 22, "protein": 3, "carbs": 3, "fat": 1, "fiber": 3, "sugar": 0.5, "sodium": 50, "cholesterol": 0, "vitamins": [ "A", "C", "K", "B9" ], "minerals": [ "Calcium", "Iron", "Potassium" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 909, "description": "Slightly bitter Italian green with florets and leaves." }, { "slug": "sauerkraut", "name": "Sauerkraut", "category": "Fermented", "servingSize": 100, "servingUnit": "g", "calories": 19, "protein": 1, "carbs": 4, "fat": 2, "fiber": 3, "sugar": 0.1, "sodium": 50, "cholesterol": 0, "vitamins": [ "C", "K", "B9" ], "minerals": [ "Sodium", "Iron", "Manganese" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 1053, "description": "German fermented cabbage rich in probiotics and vitamin C." }, { "slug": "herring", "name": "Herring", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 158, "protein": 18, "carbs": 0, "fat": 0, "fiber": 0, "sugar": 9, "sodium": 50, "cholesterol": 0, "vitamins": [ "B12", "D", "B3", "Selenium" ], "minerals": [ "Selenium", "Phosphorus", "B12" ], "glycemicIndex": 77, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 127, "description": "Oily fish extremely rich in omega-3 fatty acids and vitamin D." }, { "slug": "sardine", "name": "Sardine", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 208, "protein": 25, "carbs": 0, "fat": 0, "fiber": 0, "sugar": 11, "sodium": 50, "cholesterol": 0, "vitamins": [ "B12", "D", "B3" ], "minerals": [ "Selenium", "Phosphorus", "Calcium", "Iron" ], "glycemicIndex": 142, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 96, "description": "Small oily fish rich in omega-3, calcium (with bones), and vitamin D." }, { "slug": "grape", "name": "Grape", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 69, "protein": 1, "carbs": 18, "fat": 15, "fiber": 1, "sugar": 0.2, "sodium": 50, "cholesterol": 0, "vitamins": [ "C", "K", "B6" ], "minerals": [ "Potassium", "Copper", "Manganese" ], "glycemicIndex": 45, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 290, "description": "Sweet fruit with resveratrol antioxidants in the skin." }, { "slug": "wheat-germ", "name": "Wheat Germ", "category": "Grains", "servingSize": 100, "servingUnit": "g", "calories": 360, "protein": 23, "carbs": 52, "fat": 0, "fiber": 13, "sugar": 10, "sodium": 50, "cholesterol": 0, "vitamins": [ "E", "B1", "B9", "B6" ], "minerals": [ "Manganese", "Phosphorus", "Zinc", "Magnesium", "Iron" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": false, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 56, "description": "Nutrient-rich embryo of wheat kernel with concentrated vitamins." }, { "slug": "cardamom", "name": "Cardamom", "category": "Spices", "servingSize": 100, "servingUnit": "g", "calories": 311, "protein": 11, "carbs": 68, "fat": 0, "fiber": 28, "sugar": 7, "sodium": 50, "cholesterol": 0, "vitamins": [ "C", "B1", "B2" ], "minerals": [ "Manganese", "Iron", "Zinc", "Magnesium" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 64, "description": "Aromatic spice with digestive benefits used in sweet and savory dishes." }, { "slug": "brussels-sprout", "name": "Brussels Sprout", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 43, "protein": 3, "carbs": 9, "fat": 2, "fiber": 4, "sugar": 0.3, "sodium": 50, "cholesterol": 0, "vitamins": [ "C", "K", "B9" ], "minerals": [ "Manganese", "Potassium", "Iron" ], "glycemicIndex": 15, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 465, "description": "Cruciferous vegetable high in vitamin C and cancer-fighting compounds." }, { "slug": "cranberry", "name": "Cranberry", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 46, "protein": 0, "carbs": 12, "fat": 4, "fiber": 5, "sugar": 0.1, "sodium": 50, "cholesterol": 0, "vitamins": [ "C", "E", "K" ], "minerals": [ "Manganese" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 435, "description": "Tart berry known for urinary tract health benefits." }, { "slug": "collard-greens", "name": "Collard Greens", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 32, "protein": 3, "carbs": 6, "fat": 0.5, "fiber": 4, "sugar": 0.6, "sodium": 50, "cholesterol": 0, "vitamins": [ "A", "C", "K" ], "minerals": [ "Calcium", "Manganese", "Iron" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 625, "description": "Southern leafy green extremely high in vitamin K and calcium." }, { "slug": "kimchi", "name": "Kimchi", "category": "Fermented", "servingSize": 100, "servingUnit": "g", "calories": 15, "protein": 1, "carbs": 2, "fat": 1, "fiber": 2, "sugar": 0.5, "sodium": 50, "cholesterol": 0, "vitamins": [ "K", "C", "B9", "B2" ], "minerals": [ "Sodium", "Iron", "Manganese" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 1333, "description": "Korean fermented vegetable condiment rich in probiotics." }, { "slug": "hazelnut", "name": "Hazelnut", "category": "Nuts & Seeds", "servingSize": 100, "servingUnit": "g", "calories": 628, "protein": 15, "carbs": 17, "fat": 4, "fiber": 10, "sugar": 61, "sodium": 50, "cholesterol": 0, "vitamins": [ "E", "B1", "B6" ], "minerals": [ "Manganese", "Copper", "Magnesium" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 32, "description": "Sweet tree nut used in confections and as a snack." }, { "slug": "coconut-cream", "name": "Coconut Cream", "category": "Dairy Alternatives", "servingSize": 100, "servingUnit": "g", "calories": 230, "protein": 2, "carbs": 6, "fat": 6, "fiber": 0, "sugar": 24, "sodium": 50, "cholesterol": 0, "vitamins": [ "C", "E", "B1" ], "minerals": [ "Manganese", "Copper", "Iron" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": false, "caloriesPer200cal": 87, "description": "Rich cream extracted from coconut meat for cooking and desserts." }, { "slug": "seaweed-nori", "name": "Seaweed (Nori)", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 35, "protein": 6, "carbs": 5, "fat": 1, "fiber": 0.5, "sugar": 0.3, "sodium": 50, "cholesterol": 0, "vitamins": [ "A", "C", "B12", "K" ], "minerals": [ "Iodine", "Iron", "Manganese" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 571, "description": "Dried edible seaweed used in sushi with exceptionally high iodine." }, { "slug": "lentil", "name": "Lentil", "category": "Legumes", "servingSize": 100, "servingUnit": "g", "calories": 116, "protein": 9, "carbs": 20, "fat": 2, "fiber": 8, "sugar": 0.4, "sodium": 50, "cholesterol": 0, "vitamins": [ "B9", "B1", "B6" ], "minerals": [ "Iron", "Manganese", "Phosphorus", "Copper" ], "glycemicIndex": 29, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 172, "description": "Protein-rich legume that cooks quickly without soaking." }, { "slug": "miso", "name": "Miso", "category": "Fermented", "servingSize": 100, "servingUnit": "g", "calories": 199, "protein": 12, "carbs": 26, "fat": 6, "fiber": 5, "sugar": 6, "sodium": 50, "cholesterol": 0, "vitamins": [ "K", "B2", "B12" ], "minerals": [ "Manganese", "Zinc", "Copper", "Sodium" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": false, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 100, "description": "Japanese fermented soybean paste rich in probiotics and umami flavor." }, { "slug": "buffalo-mozzarella", "name": "Buffalo Mozzarella", "category": "Dairy", "servingSize": 100, "servingUnit": "g", "calories": 280, "protein": 17, "carbs": 1, "fat": 1, "fiber": 0, "sugar": 22, "sodium": 50, "cholesterol": 0, "vitamins": [ "A", "B12", "B2" ], "minerals": [ "Calcium", "Phosphorus", "Sodium" ], "glycemicIndex": 60, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": false, "caloriesPer200cal": 71, "description": "Fresh Italian cheese made from water buffalo milk." }, { "slug": "bulgur-wheat", "name": "Bulgur Wheat", "category": "Grains", "servingSize": 100, "servingUnit": "g", "calories": 342, "protein": 12, "carbs": 76, "fat": 0, "fiber": 18, "sugar": 1, "sodium": 50, "cholesterol": 0, "vitamins": [ "B3", "B6", "B1" ], "minerals": [ "Manganese", "Magnesium", "Iron" ], "glycemicIndex": 48, "isVegan": true, "isGlutenFree": false, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 117, "description": "Quick-cooking cracked wheat with high fiber content." }, { "slug": "butternut-squash", "name": "Butternut Squash", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 45, "protein": 1, "carbs": 12, "fat": 2, "fiber": 2, "sugar": 0.1, "sodium": 50, "cholesterol": 0, "vitamins": [ "A", "C", "E" ], "minerals": [ "Potassium", "Manganese", "Magnesium" ], "glycemicIndex": 51, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 444, "description": "Sweet winter squash extremely high in vitamin A." }, { "slug": "celery-root", "name": "Celery Root", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 42, "protein": 2, "carbs": 9, "fat": 2, "fiber": 2, "sugar": 0.3, "sodium": 50, "cholesterol": 0, "vitamins": [ "C", "K", "B6" ], "minerals": [ "Phosphorus", "Potassium", "Manganese" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 476, "description": "Knobby root vegetable with celery flavor used in soups and purees." }, { "slug": "chickpea", "name": "Chickpea", "category": "Legumes", "servingSize": 100, "servingUnit": "g", "calories": 164, "protein": 9, "carbs": 27, "fat": 5, "fiber": 8, "sugar": 3, "sodium": 50, "cholesterol": 0, "vitamins": [ "B9", "B6", "B1" ], "minerals": [ "Manganese", "Phosphorus", "Iron", "Copper" ], "glycemicIndex": 28, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 122, "description": "Versatile legume used in hummus, curries, and salads." }, { "slug": "clam", "name": "Clam", "category": "Proteins", "servingSize": 100, "servingUnit": "g", "calories": 74, "protein": 13, "carbs": 3, "fat": 0, "fiber": 0, "sugar": 1, "sodium": 50, "cholesterol": 0, "vitamins": [ "B12", "C", "Iron" ], "minerals": [ "Iron", "Selenium", "Zinc", "Manganese" ], "glycemicIndex": 57, "isVegan": false, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 270, "description": "Shellfish extraordinarily high in vitamin B12 and iron." }, { "slug": "brazil-nut", "name": "Brazil Nut", "category": "Nuts & Seeds", "servingSize": 100, "servingUnit": "g", "calories": 659, "protein": 14, "carbs": 12, "fat": 2, "fiber": 8, "sugar": 67, "sodium": 50, "cholesterol": 0, "vitamins": [ "E", "B1" ], "minerals": [ "Selenium", "Magnesium", "Phosphorus", "Copper" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 30, "description": "South American tree nut exceptionally high in selenium." }, { "slug": "oat-bran", "name": "Oat Bran", "category": "Grains", "servingSize": 100, "servingUnit": "g", "calories": 246, "protein": 17, "carbs": 66, "fat": 0, "fiber": 15, "sugar": 7, "sodium": 50, "cholesterol": 0, "vitamins": [ "B1", "B5", "B6" ], "minerals": [ "Manganese", "Phosphorus", "Magnesium", "Iron", "Zinc" ], "glycemicIndex": 55, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 81, "description": "High-fiber outer layer of oat grain rich in beta-glucan." }, { "slug": "green-pea", "name": "Green Pea", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 81, "protein": 5, "carbs": 14, "fat": 6, "fiber": 5, "sugar": 0.4, "sodium": 50, "cholesterol": 0, "vitamins": [ "C", "K", "B1", "B9" ], "minerals": [ "Manganese", "Iron", "Phosphorus", "Zinc" ], "glycemicIndex": 45, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 247, "description": "Sweet legume vegetable high in plant protein and fiber." }, { "slug": "black-bean", "name": "Black Bean", "category": "Legumes", "servingSize": 100, "servingUnit": "g", "calories": 132, "protein": 9, "carbs": 24, "fat": 0, "fiber": 9, "sugar": 0.5, "sodium": 50, "cholesterol": 0, "vitamins": [ "B9", "B1" ], "minerals": [ "Iron", "Magnesium", "Phosphorus", "Manganese" ], "glycemicIndex": 35, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 152, "description": "Fiber-rich legume with plant-based protein and antioxidants." }, { "slug": "flaxseed", "name": "Flaxseed", "category": "Nuts & Seeds", "servingSize": 100, "servingUnit": "g", "calories": 534, "protein": 18, "carbs": 29, "fat": 2, "fiber": 27, "sugar": 42, "sodium": 50, "cholesterol": 0, "vitamins": [ "B1", "B6" ], "minerals": [ "Manganese", "Magnesium", "Phosphorus", "Copper" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 37, "description": "Tiny seed highest plant source of omega-3 alpha-linolenic acid." }, { "slug": "white-bean", "name": "White Bean", "category": "Legumes", "servingSize": 100, "servingUnit": "g", "calories": 139, "protein": 10, "carbs": 25, "fat": 0, "fiber": 7, "sugar": 0.4, "sodium": 50, "cholesterol": 0, "vitamins": [ "B9", "B1", "B6" ], "minerals": [ "Iron", "Magnesium", "Phosphorus", "Potassium", "Manganese" ], "glycemicIndex": 31, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 144, "description": "Creamy mild-flavored bean used in soups, stews, and salads." }, { "slug": "lemongrass", "name": "Lemongrass", "category": "Spices", "servingSize": 100, "servingUnit": "g", "calories": 99, "protein": 2, "carbs": 25, "fat": 0, "fiber": 0, "sugar": 0.5, "sodium": 50, "cholesterol": 0, "vitamins": [ "C", "B9", "B6" ], "minerals": [ "Iron", "Manganese", "Potassium", "Zinc" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 202, "description": "Aromatic herb used in Southeast Asian cooking with citrus flavor." }, { "slug": "bean-sprouts", "name": "Bean Sprouts", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 31, "protein": 3, "carbs": 6, "fat": 4, "fiber": 2, "sugar": 0.2, "sodium": 50, "cholesterol": 0, "vitamins": [ "C", "K", "B9" ], "minerals": [ "Iron", "Manganese", "Zinc" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 645, "description": "Fresh sprouted mung beans with crisp texture and mild flavor." }, { "slug": "macadamia-nut", "name": "Macadamia Nut", "category": "Nuts & Seeds", "servingSize": 100, "servingUnit": "g", "calories": 718, "protein": 8, "carbs": 14, "fat": 5, "fiber": 9, "sugar": 76, "sodium": 50, "cholesterol": 0, "vitamins": [ "B1", "B6" ], "minerals": [ "Manganese", "Copper", "Magnesium", "Iron" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 28, "description": "Rich buttery nut highest in monounsaturated fat of any tree nut." }, { "slug": "ginger-root", "name": "Ginger Root", "category": "Spices", "servingSize": 100, "servingUnit": "g", "calories": 80, "protein": 2, "carbs": 18, "fat": 2, "fiber": 2, "sugar": 1, "sodium": 50, "cholesterol": 0, "vitamins": [ "C", "B6", "B3" ], "minerals": [ "Potassium", "Manganese", "Magnesium" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 250, "description": "Rhizome with anti-nausea and anti-inflammatory properties." }, { "slug": "blood-orange", "name": "Blood Orange", "category": "Fruits", "servingSize": 100, "servingUnit": "g", "calories": 50, "protein": 1, "carbs": 12, "fat": 9, "fiber": 2, "sugar": 0.2, "sodium": 50, "cholesterol": 0, "vitamins": [ "C", "A", "B1" ], "minerals": [ "Potassium", "Calcium" ], "glycemicIndex": 40, "isVegan": true, "isGlutenFree": true, "isKeto": false, "isDiabetesFriendly": true, "caloriesPer200cal": 400, "description": "Citrus fruit with distinctive red flesh rich in anthocyanins." }, { "slug": "pine-nut", "name": "Pine Nut", "category": "Nuts & Seeds", "servingSize": 100, "servingUnit": "g", "calories": 673, "protein": 14, "carbs": 13, "fat": 4, "fiber": 4, "sugar": 68, "sodium": 50, "cholesterol": 0, "vitamins": [ "E", "K", "B1" ], "minerals": [ "Manganese", "Copper", "Magnesium", "Zinc", "Iron" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 30, "description": "Delicate seed from pine cones essential for pesto and salads." }, { "slug": "sorrel", "name": "Sorrel", "category": "Vegetables", "servingSize": 100, "servingUnit": "g", "calories": 22, "protein": 2, "carbs": 3, "fat": 0, "fiber": 0, "sugar": 0.7, "sodium": 50, "cholesterol": 0, "vitamins": [ "C", "A", "B9" ], "minerals": [ "Iron", "Magnesium", "Potassium", "Manganese" ], "glycemicIndex": 0, "isVegan": true, "isGlutenFree": true, "isKeto": true, "isDiabetesFriendly": true, "caloriesPer200cal": 909, "description": "Tart leafy herb used in soups and sauces, rich in vitamin C." } ] }