Plant Nutrition
Discover detailed nutrition insights for fruits, legumes, nuts & seeds, vegetables and whole grains featuring calories, macronutrients (carbohydrates, protein, and healthy fats), plus essential vitamins and minerals to help you make informed, nourishing choices.
Fruits
Açaí is particularly rich in anthocyanins — the antioxidant pigments that give the berry its deep purple color — with levels far exceeding most other fruits. It is also one of the few fruits with significant fat content, primarily heart-healthy monounsaturated fat, and delivers 13% DV Vitamin E per 100g serving.
Apples are rich in quercetin, catechin, and chlorogenic acid — plant polyphenols linked to reduced risk of heart disease, type 2 diabetes, and certain cancers. Most of the fiber and antioxidants are concentrated in the skin, so eating apples unpeeled delivers significantly more nutritional benefit than peeled.
Apricots are a meaningful source of beta-carotene (Vitamin A precursor) relative to their very low calorie count of just 17 per fruit, and are one of the few fresh fruits with notable Vitamin E content. Eating 3–4 apricots brings all these values to a more impactful level.
Avocado is one of the only fruits with significant fat content — primarily oleic acid, the same heart-healthy monounsaturated fat found in olive oil. It delivers exceptional folate at 31% DV, potassium at 15% DV (higher than a banana), Vitamin K at 26% DV, and 36% DV fiber, making it one of the most nutrient-dense whole foods available.
Bananas are one of the best dietary sources of vitamin B6 and provide more potassium per serving than most commonly eaten fruits. Their natural sugars and resistant starch make them a reliable source of sustained energy.
Blackberries are exceptional for a fruit at 39% DV manganese and 27% DV copper per cup, alongside 34% DV Vitamin C and 24% DV Vitamin K. Their extraordinary fiber at 27% DV for just 62 calories makes them one of the most nutrient-dense low-calorie foods available. The deep purple color comes from anthocyanins linked to reduced inflammation and improved brain health.
Blueberries have the highest antioxidant content of commonly eaten fruits, driven by their exceptional concentration of anthocyanins. They provide vitamins C and K alongside meaningful amounts of manganese and fiber.
Cantaloupe is one of the best fruit sources of Vitamin A at 33% DV per cup, delivered as beta-carotene, alongside an exceptional 72% DV Vitamin C. Together that makes it one of the most antioxidant-rich fruits per calorie, with just 60 calories per cup.
Cherries are one of the few dietary sources of melatonin, a hormone that regulates sleep cycles, and their anthocyanin content — responsible for the deep red color — has been clinically studied for reducing inflammation and muscle soreness after exercise. Tart cherries have higher concentrations of both compounds than sweet varieties.
Coconut is almost unique among fruits for its very high saturated fat content — its fat is primarily medium-chain triglycerides (MCTs), which are metabolized differently from long-chain fats. It also delivers standout manganese at 51% DV and copper at 37% DV per cup, making it one of the most mineral-rich fruits available.
Cranberries are uniquely rich in A-type proanthocyanidins — antioxidant compounds clinically shown to prevent certain bacteria from adhering to the urinary tract wall. They deliver 15% DV Vitamin C and 16% DV manganese for just 46 calories per cup, making them one of the most antioxidant-dense low-calorie fruits.
Dates are one of the richest fruit sources of copper at 20% DV per 2-date serving, and deliver meaningful potassium at 9% DV. Despite being very high in natural sugar, they also provide 11% DV fiber and are a concentrated source of quick energy with a surprisingly solid mineral profile.
Dragon fruit is notably high in magnesium for a fruit at 17% DV per cup, and unusually high in fiber at 25% DV. Its distinctive color comes from betalains — the same antioxidant pigments found in beets — which have anti-inflammatory properties not found in most fruits.
Elderberries are one of the richest fruit sources of vitamin C and anthocyanins. Research shows elderberry extracts may shorten the duration of colds and flu.
Fresh figs are a good source of calcium for a fruit at 1% DV per fig, and their mineral profile improves significantly when eating 3–4 at a time. Dried figs are considerably more concentrated in all nutrients per gram, particularly calcium, potassium, and iron.
Grapefruit delivers 43% DV Vitamin C for just 52 calories per half fruit. It contains naringenin, a flavonoid that interacts with certain medications — particularly statins, blood thinners, and some antihistamines — by inhibiting liver enzymes that metabolize drugs. Always check with a doctor if you take regular medication.
Grapes are one of the best fruit sources of copper at 21% DV per cup, and deliver 18% DV each for Vitamin C and Vitamin K. Their resveratrol content — a polyphenol concentrated in the skin — has been extensively studied for cardiovascular and anti-inflammatory benefits. Red and purple varieties have the highest antioxidant concentrations.
Guava is the single highest Vitamin C fruit of any commonly eaten fruit, delivering 140% of the daily value in just one medium fruit — more than any orange, lemon, or other citrus. It also provides 12% DV copper, 11% DV fiber, and 7% DV folate for just 37 calories.
Jackfruit is one of the highest potassium fruits available at 16% DV per cup, and unusually high in Vitamin B6 at 28% DV for a fruit. Its fibrous flesh is widely used as a whole-food meat alternative in savory cooking, making it unique among fruits in both nutrition and culinary versatility.
Kiwi is one of the highest calorie-for-calorie Vitamin C fruits available, delivering 71% DV for just 42 calories per fruit. It also provides an impressive 23% DV Vitamin K and 10% DV copper — an unusually complete micronutrient profile for such a small, low-calorie fruit. The skin is edible and contains significantly more fiber than the flesh.
Kumquats are unique among citrus in being eaten whole, skin and all. The peel contains most of the vitamin C and fiber, providing nearly 75% of the daily vitamin C per cup.
Lemons deliver 34% DV Vitamin C for just 17 calories — an extraordinary calorie-to-nutrient ratio. Like limes, the zest contains significantly more flavonoids than the juice, particularly limonene and hesperidin, which have been studied for anti-inflammatory and anticancer properties. Always use both the juice and zest to get the full benefit.
Limes deliver 22% DV Vitamin C for just 20 calories per fruit — one of the best calorie-to-Vitamin-C ratios of any food. The juice and zest are nutritionally different: the zest contains significantly higher concentrations of flavonoids, particularly hesperidin and naringenin, which have anti-inflammatory properties.
Lychee has the highest Vitamin C content of any commonly eaten fruit at 151% DV per cup — surpassing even guava on a per-cup basis — alongside exceptional copper at 31% DV. It also contains oligonol, a polyphenol with studied antioxidant and anti-fatigue properties unique to lychee.
Mandarins deliver an impressive 30% DV Vitamin C for just 47 calories per fruit, making them one of the most calorie-efficient sources of Vitamin C among common fruits. Their easy-peel skin and sweet flavor make them one of the most practical everyday fruits for plant-based diets.
Mango is one of the richest fruit sources of vitamin A as beta-carotene and provides impressive amounts of vitamin C and folate. It has unusually high copper content for a tropical fruit.
Mulberries provide the highest iron content of any commonly eaten berry, alongside significant vitamin C and anthocyanins. They contain resveratrol, the same antioxidant found in red wine.
Nectarines are nutritionally similar to peaches but with a slightly higher niacin content at 10% DV and 12% DV copper per medium fruit. Unlike peaches, the skin is smooth and fully edible with no preparation needed, and they deliver a solid 9% DV Vitamin C for just 62 calories.
Oranges are celebrated for their vitamin C content, with one medium orange providing 77% of the daily value. They also deliver meaningful amounts of folate, thiamin, and calcium, supporting immunity and bone health.
Papaya contains papain — a proteolytic enzyme unique to this fruit that actively breaks down dietary proteins and supports digestion. It delivers 96% DV for vitamin C and 13% DV for folate per cup, and is one of the richest fruit sources of beta-carotene after mango and cantaloupe.
Passion fruit has the highest fiber content of any common fruit at an extraordinary 24.5g per cup — 87% of the daily value. It also delivers 79% DV Vitamin C, 26% DV riboflavin, 22% DV niacin, 21% DV iron, and 17% DV potassium, making it one of the most nutritionally dense fruits available.
Peaches offer a well-rounded micronutrient profile with 11% DV Vitamin C, 10% DV copper, 7% DV each for niacin and Vitamin E, all for just 58 calories. They are one of the few fruits with meaningful Vitamin E content, an antioxidant important for skin and immune health.
Pears are an excellent source of copper at 15% DV per fruit — unusually high for a fruit — and provide 20% DV fiber, making them one of the better everyday fruits for digestive health. Most of the fiber is in the skin, so eating pears unpeeled is strongly recommended for the full benefit.
Persimmon is unusually high in manganese among common fruits at 26% DV per medium fruit, and provides meaningful fiber at 21% DV alongside Vitamin A at 9% DV and Vitamin C at 14% DV — a well-rounded nutritional profile for a sweet fruit.
Pineapple is the richest dietary source of manganese among common fruits at 65% DV per cup, and delivers 88% DV Vitamin C for just 82 calories. It also contains bromelain — a proteolytic enzyme unique to pineapple that aids protein digestion and has been studied for reducing inflammation and post-surgical swelling.
Plums are rich in phenolic compounds — particularly chlorogenic acids and anthocyanins in red and purple varieties — which have been studied for their antioxidant and anti-inflammatory effects. Their Vitamin K content at 4% DV per plum adds up meaningfully when eating a few at a time.
Pomegranate arils have the highest Vitamin K content of any common fruit at 38% DV per cup, alongside an exceptional 27% DV folate — extraordinary for a fruit. Their punicalagins and anthocyanins are among the most potent antioxidant compounds found in any food, with ORAC values exceeding red wine and green tea.
Prickly pear cactus fruit is exceptionally rich in magnesium relative to its calorie content, with one cup providing 22% of the daily value. It also contains betalain pigments unique to the cactus family, potent antioxidants linked to anti-inflammatory and liver-protective effects.
Raspberries have the highest fiber content of any common berry at 29% DV per cup for just 64 calories, and deliver a standout 35% DV manganese and 36% DV Vitamin C. Their ellagic acid and anthocyanin content make them one of the most studied berries for anti-inflammatory and anticancer properties.
Starfruit (carambola) delivers 35% of the daily Vitamin C value for only 28 calories, making it one of the most nutrient-dense low-calorie fruits available. Note: it contains oxalic acid and should be avoided by those with kidney disease.
A single cup of strawberries provides nearly 100% of the daily value for vitamin C, more than an equivalent weight of oranges. They are also one of the best fruit sources of manganese and folate.
Tamarind is exceptionally rich in thiamin compared to other fruits, providing over 30% of the daily value per cup, alongside substantial iron, magnesium, and potassium.
Watermelon is one of the best dietary sources of lycopene — containing more per serving than raw tomatoes — and also provides citrulline, an amino acid studied for cardiovascular and exercise performance benefits. At 92% water and just 46 calories per cup, it is one of the most hydrating, lowest-calorie whole foods available.
Legumes
Adzuki beans are exceptionally high in potassium, zinc, copper, and manganese compared to most legumes, and deliver one of the highest folate concentrations per cup. Popular in East Asian cuisines, they are commonly used in both savory dishes and sweet red bean paste.
Black beans are among the richest plant sources of folate and provide exceptional fiber, iron, and magnesium. Their dark pigment indicates a high concentration of anthocyanin antioxidants similar to those found in blueberries.
Black-eyed peas are exceptionally rich in folate, providing nearly the full daily value per cup, alongside significant calcium and iron making them one of the most nutritionally complete legumes for bone and blood health.
Cannellini beans are one of the best plant sources of iron and potassium, delivering 32% and 21% of the daily value per cup respectively. They also provide exceptional calcium for a legume at 12% DV, making them a standout choice for bone health on a plant-based diet.
Chickpeas are one of the world’s most consumed legumes and the base of hummus and falafel. They provide an excellent combination of protein, fiber, folate, iron, copper, and manganese, making them a nutritional cornerstone of plant-based diets worldwide.
Edamame delivers an extraordinary 121% of the daily folate value per cup — more than any other common legume — alongside exceptional Vitamin K, manganese, and copper. As a whole young soybean, it also provides one of the highest protein-to-calorie ratios of any plant food.
Fava beans are rich in folate, iron, and copper, and one of the few legumes with significant Vitamin K. They have been cultivated for thousands of years and are a staple in Middle Eastern and Mediterranean cuisines.
Green lentils are one of the richest plant sources of folate, with a single cup delivering 90% of the daily value, making them especially valuable during pregnancy. They also provide outstanding iron, phosphorus, copper, and potassium.
Kidney beans are one of the richest plant sources of Vitamin K among legumes at 12% DV per cup, alongside excellent folate, iron, potassium, and copper. Their deep red color comes from anthocyanins — powerful antioxidants that contribute to heart and metabolic health.
Lupini beans have the highest protein content of any legume at 25.9g per cup — more than chicken breast per serving weight. They also have the lowest carbohydrate content of any legume, making them particularly popular among people following lower-carb plant-based diets. They must be soaked and brined for several days before eating to remove bitter alkaloids.
Mung beans are one of the most folate-dense legumes available, providing 80% of the daily value per cup. They are highly digestible compared to other legumes, making them a staple in Ayurvedic cooking, and are the source of common bean sprouts used across Asian cuisines.
Navy beans have the highest fiber content of any common legume at 19.1g per cup — nearly 68% of the daily value. They are also rich in folate, thiamin, iron, and potassium, making them one of the most nutritionally well-rounded beans for heart and digestive health.
Pinto beans are one of the most consumed legumes in North America and a staple in Mexican and Southwestern cooking. They deliver 74% of the daily folate value per cup alongside standout B6, iron, potassium, and copper — making them one of the most nutritionally complete everyday beans.
Red lentils are one of the richest plant sources of folate and iron, with a single cup delivering 90% of the daily value for folate. They cook faster than other lentils and break down into a creamy texture, making them ideal for soups and dals.
Split peas are among the highest-fiber legumes available, making them exceptional for digestive health and blood sugar regulation. They break down easily during cooking and provide sustained energy throughout the day with an impressive protein-to-calorie ratio.
Nuts & Seeds
Almonds have the highest vitamin E content of any nut, providing 49% of the daily value per ounce. They are also the highest-calcium nut and unusually rich in magnesium relative to their calorie count — making them one of the most nutrient-dense tree nuts available.
A single Brazil nut contains nearly 10 times the daily value of selenium, making it the single richest food source of selenium in existence. They are also exceptionally high in magnesium and copper. Eating more than 1–2 per day regularly can lead to selenium toxicity.
Cashews are the highest copper nut, providing 69% of the daily value per ounce. They have a lower fat content than most other nuts and a meaningfully higher carbohydrate content, making them one of the more versatile nuts for cooking and snacking.
Chia seeds have the highest fiber content per ounce of any common seed at 9.8g, and their polyunsaturated fat is predominantly ALA omega-3, the plant-based precursor to EPA and DHA.
Flaxseeds have the highest ALA omega-3 content of any food and are the richest dietary source of lignans, plant compounds that have estrogen-modulating properties. Ground flaxseed is far better absorbed than whole.
Hazelnuts have the highest manganese content of any common nut at 76% DV per ounce, and have the highest monounsaturated fat proportion of all nuts alongside macadamias.
Hemp seeds are the highest protein seed at 9.5g per ounce and one of the few plant sources of complete protein. Their magnesium content of 50% DV is exceptional among nuts and seeds.
Macadamia nuts are the highest calorie nut and have the highest monounsaturated fat content of any nut at 77% of their fat. Their oleic acid profile closely resembles that of olive oil.
Peanuts have more protein per ounce than any other nut or seed at 7.3g, and are one of the best plant sources of niacin and folate. Technically a legume, they rival tree nuts in fat content and micronutrient density.
Pecans have the highest antioxidant content of any tree nut and are exceptionally rich in manganese and copper. Their fat profile is dominated by heart-healthy monounsaturated oleic acid, similar to olive oil.
Pine nuts are the richest source of pinolenic acid, a fatty acid unique to pine trees. They also have the highest manganese content of any common nut at 109% DV per ounce, and are a notable source of vitamin K and vitamin E.
Pistachios have the highest vitamin B6 content of any tree nut at 28% DV per ounce, and are one of the highest-protein nuts. They also contain more antioxidants — including lutein and zeaxanthin — than most other nuts.
Pumpkin seeds are the richest plant source of zinc after oysters and provide exceptional magnesium and phosphorus per ounce. They are also a significant source of tryptophan, the amino acid precursor to serotonin.
Sesame seeds are remarkably rich in calcium, providing more per ounce than most dairy products. They contain sesamin and sesamolin, unique lignans with antioxidant and cholesterol-lowering properties.
Walnuts have by far the highest ALA omega-3 content of any nut at 2.6g per ounce, more than 5x any other nut. Their uniquely high polyunsaturated fat profile sets them apart from all other tree nuts.
Vegetables
Acorn squash is rich in potassium, vitamin A, and thiamin. Its orange flesh indicates meaningful beta-carotene levels that support eye health and immune function.
Artichokes are among the highest folate vegetables alongside asparagus and one of the richest vegetable sources of inulin — a prebiotic fiber that selectively nourishes beneficial gut bacteria. They are also exceptional in copper and provide impressive fiber for just 64 calories.
Arugula is one of the lowest-calorie salad greens at just 5 calories per cup, while still providing a meaningful 18% of the daily value for vitamin K and useful amounts of folate and calcium. Its peppery bite comes from naturally occurring glucosinolates.
Asparagus has the highest copper content of common vegetables at 30% DV per cup, and delivers 46% DV for vitamin K and 18% DV for folate for just 27 calories. It is also one of the richest vegetable sources of inulin — a prebiotic fiber that selectively feeds beneficial gut bacteria.
Beets are one of the richest vegetable sources of dietary nitrates, which the body converts to nitric oxide — a compound that dilates blood vessels and supports healthy blood pressure. They also deliver 34% of the daily value for folate and impressive manganese and potassium per serving.
Red bell pepper has more vitamin C than any other commonly eaten vegetable at 211% DV per medium pepper — more than twice the vitamin C in an equivalent weight of orange. It also delivers 26% DV for vitamin A and 22% DV for vitamin B6, making it one of the most nutrient-dense vegetables per calorie.
Bok choy is one of the most nutrient-dense vegetables by calorie, delivering exceptional amounts of vitamins K, A, and C in just 9 calories per cup. It is also a notable plant-based source of calcium.
Broccoli delivers an outstanding combination of 90% DV for vitamin C and 77% DV for vitamin K per cup — one of the most nutrient-dense combinations of any vegetable. Its florets are uniquely concentrated in sulforaphane, a sulfur compound that has been extensively studied for its cancer-protective properties and is not found in this form in any other food group.
Brussels sprouts deliver an extraordinary combination of 130% DV for vitamin K and 83% DV for vitamin C in a single cup — one of the most impressive nutrient-to-calorie ratios of any vegetable. They are also rich in glucosinolates, sulfur compounds studied extensively for their cancer-protective properties.
Butternut squash delivers 127% DV Vitamin A per cup — more than any common vegetable except sweet potato — alongside 34% DV Vitamin C, 24% DV fiber, and 18% DV B6. Its vivid orange flesh is dense with beta-carotene, the antioxidant precursor to Vitamin A linked to eye health, immune function, and reduced inflammation.
Cabbage has an exceptional Vitamin K content at 56% DV per cup — one of the highest of any vegetable — and delivers 36% DV Vitamin C for just 22 calories. As a cruciferous vegetable, it contains glucosinolates broken down into indoles and isothiocyanates during digestion, compounds studied extensively for cancer-protective properties. Red cabbage has 6–8x more antioxidants than green.
Carrots are the richest commonly eaten vegetable source of beta-carotene, providing 57% DV for vitamin A from just one medium carrot. Beta-carotene is a fat-soluble antioxidant, so eating carrots with a small amount of fat — like olive oil or tahini — significantly increases its absorption.
Cauliflower delivers 57% DV for vitamin C per cup and provides a notable range of B vitamins including 14% DV each for folate and vitamin B6, and 13% DV for pantothenic acid. Like all cruciferous vegetables, it contains glucosinolates that convert to bioactive compounds with cancer-protective properties.
Celery delivers 25% DV Vitamin K for just 16 calories per cup — making it one of the most calorie-efficient sources of Vitamin K available. It contains phthalides and luteolin, compounds studied for blood pressure reduction and anti-inflammatory effects. Celery leaves contain significantly higher concentrations of these compounds than the stalks and are fully edible.
Cooked collard greens deliver an extraordinary 882% of the daily value for vitamin K and 27% DV for calcium — rivaling dairy products. They are one of the most nutrient-dense leafy greens available, with exceptional folate, vitamin A, and manganese.
Sweet corn is one of the richest grain-vegetable sources of B vitamins, providing 24% DV for thiamin, 19% DV for folate, 17% DV for pantothenic acid, and 16% DV for niacin in a single cup. It also contains lutein and zeaxanthin — carotenoids that support eye health.
Cucumbers are 96% water by weight, making them one of the most hydrating foods available. They deliver 14% DV Vitamin K for just 16 calories per cup. The skin contains the majority of nutrients and silica — a trace mineral that supports collagen synthesis and connective tissue health — so eating cucumbers unpeeled is strongly recommended.
Eggplant is a low-calorie vegetable rich in nasunin — a potent anthocyanin antioxidant found in its purple skin that has been studied for its role in protecting cell membranes. It provides a useful range of B vitamins and manganese for just 35 calories per cup.
Endive is extraordinarily rich in vitamin K, providing over 190% of the daily value per cup, and is one of the best folate sources among salad greens. Its bitter compounds stimulate digestive enzyme production.
Fennel is uniquely rich in anethole — its primary volatile compound — which has been studied for anti-inflammatory, antimicrobial, and mild estrogenic properties. It delivers a notable 8% DV potassium and 8% DV manganese per cup for just 27 calories, and every part is edible: bulb, stalks, fronds, and seeds each have distinct culinary uses.
Garlic's nutritional value is modest at typical serving sizes, but it contains allicin — a sulfur compound formed when garlic is crushed or chopped that has no equivalent in any other vegetable. Allicin has been extensively studied for antimicrobial, cardiovascular, and immune-boosting effects. Letting crushed garlic rest for 10 minutes before cooking maximizes allicin formation and heat stability.
Green beans provide 36% of the daily value for vitamin K per cup and are a good source of vitamin C, fiber, and manganese for just 34 calories. They contain silicon — a mineral that supports connective tissue and bone health — at higher levels than most vegetables.
Jerusalem artichokes are the richest dietary source of inulin, a prebiotic fiber that selectively feeds beneficial gut bacteria. They also provide exceptional iron content — more per cup than most leafy greens.
Jicama is the highest-fiber root vegetable commonly consumed, and most of its carbohydrates come from inulin, a prebiotic fiber that feeds beneficial gut bacteria without raising blood sugar.
Kale has the highest Vitamin K content of any commonly eaten food at 885% DV per cup cooked — by far. It also delivers 98% DV Vitamin A, 59% DV Vitamin C, 33% DV copper, and 22% DV manganese for just 36 calories. It is particularly rich in lutein and zeaxanthin, the carotenoids most strongly linked to reducing macular degeneration and improving long-term eye health.
Kohlrabi provides an exceptional amount of vitamin C per cup and belongs to the cruciferous family, containing glucosinolates linked to cancer protection. Its crisp texture works raw or cooked.
Leeks are a member of the allium family alongside onion and garlic, and share many of their prebiotic and antioxidant properties. They are a notable source of vitamin K, folate, and manganese, with a milder flavor that makes them one of the most versatile alliums in cooking.
Mushrooms are the only plant food that naturally produces vitamin D when exposed to UV light, and one of the very few non-animal sources of selenium. They have the highest copper content of common vegetables and an exceptional B vitamin profile — including 30% DV for pantothenic acid and 27% DV for riboflavin per cup.
Okra is one of the richest vegetable sources of folate and provides significant vitamin K alongside its unique soluble fiber, which forms a gel that helps lower LDL cholesterol and stabilize blood sugar.
Onions are one of the richest dietary sources of quercetin — a powerful antioxidant flavonoid with well-studied anti-inflammatory properties. They also contain meaningful amounts of vitamin B6, folate, and manganese, and share the prebiotic inulin fiber found across the allium family.
Parsnip has an unusually high folate content for a root vegetable at 23% DV per cup, alongside 29% DV manganese, 25% DV Vitamin C, 18% DV copper, and 12% DV potassium. It is one of the most nutritionally complete root vegetables available and far more mineral-rich than its pale color suggests.
Peas are exceptional among vegetables for their protein content at nearly 8g per cup, and one of the few vegetables with significant thiamin levels at 32% DV. They also deliver 27% DV for manganese, 25% DV each for folate and vitamin C, and 30% DV for vitamin K in a single serving.
Cooked pumpkin is one of the richest food sources of vitamin A, delivering 78% of the daily value per cup from beta-carotene. It also provides notable potassium, copper, and vitamin E for just 49 calories.
Radicchio is exceptionally rich in vitamin K and contains lactucopicrin, the bitter compound responsible for its distinctive taste and potent anti-inflammatory properties. It is one of the highest antioxidant salad greens.
Radishes are a cruciferous vegetable containing glucosinolates and isothiocyanates — the same anti-cancer compounds found in broccoli and cabbage. They deliver 19% DV Vitamin C for just 19 calories per cup, making them one of the most nutritionally efficient low-calorie vegetables available. The leaves are edible and even more nutritious than the roots.
Rutabaga is a cruciferous root vegetable rich in vitamin C and glucosinolates, the cancer-protective compounds shared with broccoli and cabbage. It provides meaningful potassium and fiber with a naturally sweet flavor.
Shallots are a concentrated source of quercetin, a powerful anti-inflammatory flavonoid, and provide notable vitamin B6 and potassium relative to their small serving size. They are more nutritionally dense than onions per gram.
Snow and snap peas are edible-pod legumes prized for their crisp texture and sweet flavor. They provide a good balance of vitamins C and K, along with plant-based protein and fiber — all in a low-calorie package that’s perfect eaten raw or lightly cooked.
Spinach is one of the most nutritionally complete leafy greens, delivering extraordinary amounts of vitamins K and A alongside exceptional iron, magnesium, and folate. Its richness in lutein, zeaxanthin, and nitrates makes it particularly valuable for eye health and cardiovascular performance.
Sweet potato is the single richest vegetable source of Vitamin A at 107% DV per medium baked potato — all from beta-carotene, which is better absorbed when eaten with a small amount of fat. It also delivers 25% DV Vitamin C, 18% DV each for B6 and copper, 15% DV manganese, and 12% DV potassium, all for just 103 calories.
Swiss chard provides 248% of the daily value for vitamin K per raw cup, making it one of the highest vitamin K vegetables alongside kale. It also delivers notable amounts of vitamin E, magnesium, and vitamin A for just 7 calories per serving.
Tomatoes are the primary dietary source of lycopene — a powerful carotenoid antioxidant associated with reduced risk of heart disease and certain cancers. Lycopene becomes significantly more bioavailable when tomatoes are cooked or processed, making tomato paste and sauce nutritionally superior to raw tomatoes for this compound.
Turnips are a low-calorie root vegetable with a good amount of vitamin C, fiber, and potassium. Both the root and the greens are edible — turnip greens are especially rich in vitamins K and A.
Watercress is one of the most nutrient-dense vegetables by weight, providing exceptional amounts of vitamins K, C, and A alongside a rich array of antioxidants. It has been used medicinally for centuries and is particularly valued for its cancer-protective compounds.
Zucchini delivers an impressive 25% DV Vitamin C and 14% DV Vitamin B6 for just 21 calories per cup, making it one of the most nutrient-efficient low-calorie vegetables. The skin contains the majority of its antioxidants and fiber, so eating it unpeeled is recommended. Zucchini blossoms are also fully edible and highly nutritious.
Whole Grains
Amaranth is a complete protein and one of the most nutrient-dense whole grains available. It has exceptionally high magnesium at 38% DV, iron at 29% DV, calcium at 9% DV, and manganese at 91% DV — a mineral profile that rivals most legumes, making it a standout for plant-based diets.
Brown rice retains its bran and germ layers, giving it significantly more fiber, magnesium, and B vitamins than white rice. Its manganese content supports bone formation and antioxidant enzyme function.
Despite its name, buckwheat is not a wheat at all — it is gluten-free and botanically related to rhubarb, not grasses. It is unusually high in magnesium at 20% DV relative to its low calorie count of just 155 per cup, and delivers standout copper at 34% DV and manganese at 26% DV.
Bulgur is pre-cooked cracked wheat, making it one of the fastest whole grains to prepare — just 10 minutes in boiling water. Despite minimal processing it retains its full whole grain nutrition profile, with standout manganese at 48% DV and a high fiber-to-calorie ratio.
Whole grain cornmeal retains the bran and germ of the corn kernel, making it significantly more nutritious than degerminated varieties. It delivers standout magnesium at 37% DV, thiamin at 33% DV, and iron at 23% DV per cup — making it one of the more mineral-rich whole grain options.
Durum wheat berries are extraordinarily nutrient-dense — the copper content of 118% DV per cup is the highest of any common grain, and the manganese at 160% DV is exceptional. Note that values are based on dry measure, reflecting the concentrated nutrition of this ancient hard wheat.
Einkorn is the oldest cultivated wheat variety, with a higher protein, fat, and micronutrient density than modern wheat. It contains significantly more zinc, manganese, and B vitamins than conventional wheat varieties.
Farro is an ancient emmer wheat with a chewy, nutty character and a more complex flavor than modern wheat. It delivers a standout 43% DV manganese and 19% DV iron per cup cooked, making it one of the more mineral-rich everyday whole grains for plant-based diets.
Freekeh is young green wheat that is roasted over an open fire, giving it a distinctive smoky flavor. The roasting process preserves its high fiber and protein content while developing unique compounds not found in other grains.
Hulled barley is the most nutritious form of barley, retaining its bran layer unlike pearl barley. It has an extraordinary 53% DV fiber per cup — the highest of almost any grain — alongside standout niacin at 39% DV, copper at 42% DV, and manganese at 57% DV.
Kamut is an ancient wheat grain with nearly twice the protein content of modern wheat and exceptional levels of selenium — one of the highest of any grain. Its rich, buttery flavor makes it popular in artisan breads.
Millet is a naturally gluten-free ancient grain and one of the most widely grown crops in Africa and Asia. It is lighter and more digestible than most grains, with a mild flavor that works well in both savory and sweet dishes. Standout nutrients include magnesium at 18% DV and copper at 28% DV per cup cooked.
Oat groats are the whole, minimally processed oat kernel before rolling or cutting. They have the same nutrition as rolled oats but a firmer, chewier texture and longer cooking time. Standout manganese at 61% DV and copper at 24% DV make them one of the better grain sources of these minerals.
Oats are the only grain that contain significant amounts of beta-glucan, a soluble fiber clinically shown to lower LDL cholesterol. Their standout manganese at 61% DV per cup is one of the highest of any common grain, alongside solid copper at 24% DV and iron at 12% DV.
Air-popped popcorn is a whole grain snack with surprisingly high fiber relative to its calories. The low nutrient numbers per cup reflect the high air content — by weight, popcorn has a nutritional profile comparable to other whole corn products and is one of the highest-volume, lowest-calorie whole grain options available.
Quinoa is one of very few plant foods that is a complete protein, containing all 9 essential amino acids in sufficient quantities. It also delivers standout magnesium at 28% DV, manganese at 51% DV, copper at 39% DV, and phosphorus at 22% DV — a mineral profile that rivals most legumes.
Sorghum is naturally gluten-free and one of the most drought-resistant grains, making it a staple crop in arid regions worldwide. It has the highest phosphorus content of the common whole grains at 27% DV, alongside strong B6 at 21% DV, manganese at 70% DV, and copper at 36% DV.
Spelt is an ancient wheat variety with a nuttier, slightly sweeter flavor than modern wheat. It delivers an exceptional 113% DV manganese and 40% DV copper per cup, alongside solid protein at 10.7g and good magnesium and phosphorus for bone and muscle health.
Teff has the highest iron content of any common grain at 40% DV per cup, and its manganese content of 313% DV is extraordinary. Its calcium level of 9% DV is unusually high for a grain, making it a standout nutritional choice especially for plant-based diets.
Whole rye has the highest fiber content of the wheat-family grains and the highest zinc content of the common whole grains at 3.7mg per cup — 34% DV. Its standout manganese at 113% DV and copper at 42% DV make it one of the most mineral-dense everyday grains available.
Whole wheat berries deliver an exceptional 126% DV manganese per cup — one of the highest of any common grain — alongside standout copper at 40% DV, niacin at 25% DV, and magnesium at 23% DV. They are the most complete form of wheat, retaining the bran, germ, and endosperm entirely.
Wild rice is not a true rice but an aquatic grass seed native to North America. It has more protein and significantly less starch than white or brown rice, along with standout zinc, niacin, and manganese content.