The Pantry.

Freq #15 8.93% of recipes ANDI 164 of 1000 CDC 20.37 of 100 Food Compass 99 Encourage Nutri-Score A Best HSR 4 of 5 NOVA 2 Culinary

Per serving · ½ cup · 121 g Per 100 g

Calories 46 38 Protein 1.7g 1.4g Carbs 8.6g 7.1g Fiber 2.3g 1.9g Fat 0.48g 0.4g Sodium 169mg 140mg

Vitamins & minerals

Iron 2.7mg 2.3mg Calcium 23mg 19mg Potassium 419mg 346mg Magnesium 23mg 19mg Zinc 0.24mg 0.2mg Vitamin C 11mg 9.1mg

#01 · Vegetables & Fruit

Garlic

Fresh heads + jarred backup

Pungent backbone of savory cookingJarred = no-prep backup

#01 of 75 · MVP score 80

Nutrition 97 FCS 82/100

Cost 74 $0.04 / serving

Shelf life 17 4 mo (pantry)

Versatility 88 34.32% of recipes

Freq #4 34.32% of recipes Food Compass 82 Encourage Nutri-Score A Best HSR 4.5 of 5 NOVA 1 Unprocessed

Per serving · 1 clove · 3 g Per 100 g

Calories 4 149 Protein 0.19g 6.4g Carbs 0.99g 33g Fiber 0.06g 2.1g Sugars 0.03g 1.0g Fat 0.01g 0.5g Saturated Fat 0.0g 0.09g Sodium 0.51mg 17mg

Vitamins & minerals

Iron 0.05mg 1.7mg Calcium 5.4mg 181mg Potassium 12mg 401mg Magnesium 0.75mg 25mg Zinc 0.03mg 1.2mg Folate 0.09µg 3.0µg Vitamin C 0.94mg 31mg Vitamin B12 0.0µg 0.0µg

Used in 21 recipes →

#03 · Nuts & Seeds

Chia Seeds

ALA omega-3 + fiberEgg replacer + pudding base

#03 of 75 · MVP score 79

Nutrition 100 FCS 100/100

Cost 55 $0.12 / serving

Shelf life 100 24 mo (pantry)

Versatility 28 1.16% of recipes

Freq #129 1.16% of recipes Food Compass 100 Encourage Nutri-Score A Best HSR 5 of 5 NOVA 1 Unprocessed

Per serving · 1 tbsp · 12 g Per 100 g

Calories 58 486 Protein 2.0g 17g Carbs 5.1g 42g Fiber 4.1g 34g Fat 3.7g 31g Saturated Fat 0.4g 3.3g Sodium 1.9mg 16mg

Vitamins & minerals

Iron 0.93mg 7.7mg Calcium 76mg 631mg Potassium 49mg 407mg Magnesium 40mg 335mg Zinc 0.55mg 4.6mg Folate 5.9µg 49µg Vitamin C 0.19mg 1.6mg Vitamin B12 0.0µg 0.0µg Omega-3 (ALA) 2.1g 18g

#03 · Legumes & Soy

Chickpeas

Canned

Hummus, curries, roastedProtein + fiber stapleNo-salt-added — drain & rinse

#03 of 75 · MVP score 79

Nutrition 100 FCS 91/100

Cost 49 $0.18 / serving

Shelf life 100 36 mo (pantry)

Versatility 33 1.48% of recipes

Freq #99 1.48% of recipes ANDI 57 of 1000 Food Compass 91 Encourage Nutri-Score A Best HSR 5 of 5 NOVA 1 Unprocessed

Per serving · ½ cup · 82 g Per 100 g

Calories 114 139 Protein 5.8g 7.0g Carbs 18g 23g Fiber 5.2g 6.4g Sugars 3.3g 4.0g Fat 2.3g 2.8g Saturated Fat 0.17g 0.21g Sodium 202mg 246mg

Vitamins & minerals

Iron 0.88mg 1.1mg Calcium 37mg 45mg Potassium 103mg 126mg Magnesium 21mg 26mg Zinc 0.52mg 0.63mg Folate 39µg 48µg Vitamin C 0.08mg 0.1mg Vitamin B12 0.0µg 0.0µg

Freq #11 12.51% of recipes Food Compass 78 Encourage Nutri-Score B Good HSR 4 of 5 NOVA 2 Culinary

#03 · Oils & Condiments

Canola Oil

High-heat, neutral oil (~400°F)MUFA + ALA omega-3

#03 of 75 · MVP score 79

Nutrition 78 FCS 78/100

Cost 72 $0.05 / serving

Shelf life 100 24 mo (pantry)

Versatility 70 12.51% of recipes

EAT-Lancet DASH

Per serving · 1 tbsp · 14 g Per 100 g

Calories 124 884 Protein 0.0g 0.0g Carbs 0.0g 0.0g Fiber 0.0g 0.0g Sugars 0.0g 0.0g Fat 14g 100g Saturated Fat 1.0g 7.4g Sodium 0.0mg 0.0mg

Vitamins & minerals

Iron 0.0mg 0.0mg Calcium 0.0mg 0.0mg Potassium 0.0mg 0.0mg Magnesium 0.0mg 0.0mg Zinc 0.0mg 0.0mg Folate 0.0µg 0.0µg Vitamin C 0.0mg 0.0mg Vitamin B12 0.0µg 0.0µg Omega-3 (ALA) 1.3g 9.1g

#06 · Legumes & Soy

Black Beans

Canned

Latin + Tex-Mex anchorHigh fiber + proteinNo-salt-added — drain & rinse

#06 of 75 · MVP score 77

Nutrition 100 FCS 98/100

Cost 44 $0.25 / serving

Shelf life 100 36 mo (pantry)

Versatility 28 1.13% of recipes

Freq #136 1.13% of recipes ANDI 83 of 1000 Food Compass 98 Encourage Nutri-Score A Best HSR 5 of 5 NOVA 1 Unprocessed

Per serving · ½ cup · 120 g Per 100 g

Calories 109 91 Protein 7.2g 6.0g Carbs 20g 17g Fiber 8.3g 6.9g Sugars 0.28g 0.23g Fat 0.35g 0.29g Saturated Fat 0.08g 0.07g Sodium 166mg 138mg

Vitamins & minerals

Iron 2.3mg 1.9mg Calcium 42mg 35mg Potassium 370mg 308mg Magnesium 42mg 35mg Zinc 0.65mg 0.54mg Folate 73µg 61µg Vitamin C 3.2mg 2.7mg Vitamin B12 0.0µg 0.0µg

EAT-Lancet Mediterranean DASH

#07 · Oils & Condiments

Extra-Virgin Olive Oil

Everyday cooking + finishing oilMediterranean staple fatExtra-virgin, in a dark bottle

#07 of 75 · MVP score 76

Nutrition 78 FCS 78/100

Cost 50 $0.17 / serving

Shelf life 75 18 mo (pantry)

Versatility 91 39.45% of recipes

Freq #3 39.45% of recipes Food Compass 78 Encourage Nutri-Score B Good HSR 3 of 5 NOVA 2 Culinary

Per serving · 1 tbsp · 14 g Per 100 g

Calories 119 884 Protein 0.0g 0.0g Carbs 0.0g 0.0g Fiber 0.0g 0.0g Sugars 0.0g 0.0g Fat 14g 100g Saturated Fat 1.9g 14g Sodium 0.27mg 2.0mg

Vitamins & minerals

Iron 0.08mg 0.56mg Calcium 0.14mg 1.0mg Potassium 0.14mg 1.0mg Magnesium 0.0mg 0.0mg Zinc 0.0mg 0.0mg Folate 0.0µg 0.0µg Vitamin C 0.0mg 0.0mg Vitamin B12 0.0µg 0.0µg

Used in 20 recipes →

#08 · Vegetables & Fruit

Onion

Fresh

The aromatic base of savory cookingSauté first, build from there

#08 of 75 · MVP score 75

Nutrition 100 FCS 93/100

Cost 51 $0.16 / serving

Shelf life 8 2 mo (pantry)

Versatility 82 23.81% of recipes

Freq #5 23.81% of recipes Food Compass 93 Encourage Nutri-Score A Best HSR 5 of 5 NOVA 1 Unprocessed

Per serving · ½ cup · 80 g Per 100 g

Calories 32 40 Protein 0.88g 1.1g Carbs 7.5g 9.3g Fiber 1.4g 1.7g Sugars 3.4g 4.2g Fat 0.08g 0.1g Saturated Fat 0.03g 0.04g Sodium 3.2mg 4.0mg

Vitamins & minerals

Iron 0.17mg 0.21mg Calcium 18mg 23mg Potassium 117mg 146mg Magnesium 8.0mg 10mg Zinc 0.14mg 0.17mg Folate 15µg 19µg Vitamin C 5.9mg 7.4mg Vitamin B12 0.0µg 0.0µg

Used in 16 recipes →

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#08 · Spices & Seasoning

Sea Salt

Makes everything taste like itself

#08 of 75 · MVP score 75

Nutrition 50 no direct data

Cost 100 $0.01 / serving

Shelf life 100 60 mo (pantry)

Versatility 100 67.5% of recipes

Freq #1 67.5% of recipes

Per serving · ¼ tsp · 2 g Per 100 g

Calories 0 Protein 0.0g Carbs 0.0g Fiber 0.0g Sugars 0.0g Fat 0.0g Saturated Fat 0.0g Sodium 582mg

Vitamins & minerals

Iron 0.0mg Calcium 0.36mg Potassium 0.12mg Magnesium 0.01mg Zinc 0.0mg Folate 0.0µg Vitamin C 0.0mg Vitamin B12 0.0µg

Used in 26 recipes →

#10 · Legumes & Soy

White / Cannellini Beans

Canned

The blender beanMild — takes on anythingNo-salt-added — drain & rinse

Illustration of White / Cannellini Beans

#10 of 75 · MVP score 74

Nutrition 100 FCS 92/100

Cost 38 $0.35 / serving

Shelf life 100 36 mo (pantry)

Versatility 18 0.64% of recipes

Freq #220 0.64% of recipes ANDI 94 of 1000 Food Compass 92 Encourage Nutri-Score A Best HSR 5 of 5 NOVA 1 Unprocessed

Per serving · ½ cup · 131 g Per 100 g

Calories 149 114 Protein 9.5g 7.3g Carbs 28g 21g Fiber 6.3g 4.8g Sugars 0.38g 0.29g Fat 0.38g 0.29g Saturated Fat 0.09g 0.07g Sodium 445mg 340mg

Vitamins & minerals

Iron 3.9mg 3.0mg Calcium 96mg 73mg Potassium 595mg 454mg Magnesium 67mg 51mg Zinc 1.5mg 1.1mg Folate 85µg 65µg Vitamin C 0.0mg 0.0mg Vitamin B12 0.0µg 0.0µg

#11 · Vegetables & Fruit

Tomato Paste

Tube preferred

Concentrated umamiHuge flavor-per-effort

#11 of 75 · MVP score 73

Nutrition 100 FCS 100/100

Cost 24 $0.81 / serving

Shelf life 75 18 mo (pantry)

Versatility 41 2.43% of recipes

Freq #62 2.43% of recipes Food Compass 100 Encourage Nutri-Score A Best HSR 5 of 5 NOVA 1 Unprocessed

Per serving · 2 tbsp · 32 g Per 100 g

Calories 26 82 Protein 1.4g 4.3g Carbs 6.0g 19g Fiber 1.3g 4.1g Sugars 3.9g 12g Fat 0.15g 0.47g Saturated Fat 0.03g 0.1g Sodium 19mg 59mg

Vitamins & minerals

Iron 0.95mg 3.0mg Calcium 12mg 36mg Potassium 323mg 1010mg Magnesium 13mg 42mg Zinc 0.2mg 0.63mg Folate 3.8µg 12µg Vitamin C 7.0mg 22mg Vitamin B12 0.0µg 0.0µg

Freq #6 18.11% of recipes CDC 18.72 of 100 Food Compass 81 Encourage Nutri-Score A Best HSR 3.5 of 5 NOVA 1 Unprocessed

#12 · Oils & Condiments

Bottled Lemon Juice

Shelf-stable citrus workhorseCovers ~90% of lemon use100% juice, unsweetened

#12 of 75 · MVP score 72

Nutrition 78 FCS 81/100

Cost 67 $0.06 / serving

Shelf life 50 12 mo (pantry)

Versatility 77 18.11% of recipes

Per serving · 1 tbsp · 15 g Per 100 g

Calories 3 17 Protein 0.07g 0.45g Carbs 0.84g 5.6g Fiber 0.1g 0.7g Sugars 0.23g 1.5g Fat 0.01g 0.07g Saturated Fat 0.0g 0.03g Sodium 3.6mg 24mg

Vitamins & minerals

Iron 0.01mg 0.06mg Calcium 1.5mg 10mg Potassium 16mg 109mg Magnesium 1.1mg 7.0mg Zinc 0.03mg 0.19mg Folate 1.3µg 9.0µg Vitamin C 2.1mg 14mg Vitamin B12 0.0µg 0.0µg

#13 · Vegetables & Fruit

Frozen Spinach

Hides in almost anythingSqueeze dry before using

#13 of 75 · MVP score 71

Nutrition 100 FCS 100/100

Cost 40 $0.32 / serving

Shelf life 33 8 mo (freezer)

Versatility 49 3.79% of recipes

Freq #39 3.79% of recipes ANDI 697 of 1000 CDC 86.43 of 100 Food Compass 100 Encourage Nutri-Score A Best HSR 4.5 of 5 NOVA 1 Unprocessed

Per serving · 1 cup · 85 g Per 100 g

Calories 25 29 Protein 3.1g 3.6g Carbs 3.6g 4.2g Fiber 2.5g 2.9g Sugars 0.55g 0.65g Fat 0.48g 0.57g Saturated Fat 0.03g 0.04g Sodium 63mg 74mg

Vitamins & minerals

Iron 1.6mg 1.9mg Calcium 110mg 129mg Potassium 294mg 346mg Magnesium 64mg 75mg Zinc 0.48mg 0.56mg Folate 123µg 145µg Vitamin C 4.7mg 5.5mg Vitamin B12 0.0µg 0.0µg Omega-3 (ALA) 0.07g 0.08g

Used in 13 recipes →

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#13 · Spices & Seasoning

Black Pepper

Warm bite in nearly everythingPairs with turmeric

#13 of 75 · MVP score 71

Nutrition 56 1 signal

Cost 62 $0.08 / serving

Shelf life 100 24 mo (pantry)

Versatility 92 42.34% of recipes

Freq #2 42.34% of recipes

Per serving · 1 tsp · 2 g Per 100 g

Calories 6 Protein 0.24g Carbs 1.5g Fiber 0.58g Sugars 0.01g Fat 0.07g Saturated Fat 0.03g Sodium 0.46mg

Vitamins & minerals

Iron 0.22mg Calcium 10mg Potassium 31mg Magnesium 3.9mg Zinc 0.03mg Folate 0.39µg Vitamin C 0.0mg Vitamin B12 0.0µg Omega-3 (ALA) 0.0g

Used in 5 recipes →

#15 · Grains & Baking

Quinoa

Complete protein — rare for a grainCooks in 15 minHot or cold

#15 of 75 · MVP score 70

Nutrition 90 FCS 89/100

Cost 34 $0.47 / serving

Shelf life 100 24 mo (pantry)

Versatility 25 0.96% of recipes

Freq #154 0.96% of recipes ANDI 21 of 1000 Food Compass 89 Encourage Nutri-Score A Best HSR 4 of 5 NOVA 1 Unprocessed

Per serving · ¼ cup · 43 g Per 100 g

Calories 156 368 Protein 6.0g 14g Carbs 27g 64g Fiber 3.0g 7.0g Fat 2.6g 6.1g Saturated Fat 0.3g 0.71g Sodium 2.1mg 5.0mg

Vitamins & minerals

Iron 1.9mg 4.6mg Calcium 20mg 47mg Potassium 239mg 563mg Magnesium 84mg 197mg Zinc 1.3mg 3.1mg Folate 78µg 184µg Vitamin B12 0.0µg 0.0µg

#16 · Vegetables & Fruit

Frozen Bell Pepper Strips

Fajitas, stir-fry, sofritoPrep-free from frozen

#16 of 75 · MVP score 69

Nutrition 100 FCS 89/100

Cost 25 $0.78 / serving

Shelf life 33 8 mo (freezer)

Versatility 53 4.66% of recipes

Freq #31 4.66% of recipes ANDI 366 of 1000 CDC 41.26 of 100 Food Compass 89 Encourage Nutri-Score A Best HSR 4 of 5 NOVA 1 Unprocessed

Per serving · 1 cup · 149 g Per 100 g

Calories 39 26 Protein 1.5g 0.99g Carbs 9.0g 6.0g Fiber 3.1g 2.1g Sugars 6.3g 4.2g Fat 0.45g 0.3g Saturated Fat 0.09g 0.06g Sodium 6.0mg 4.0mg

Vitamins & minerals

Iron 0.64mg 0.43mg Calcium 10mg 7.0mg Potassium 314mg 211mg Magnesium 18mg 12mg Zinc 0.37mg 0.25mg Folate 69µg 46µg Vitamin C 191mg 128mg Vitamin B12 0.0µg 0.0µg

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#17 · Vegetables & Fruit

Carrots

Fresh

Aromatic base + everyday vegetableSweet raw or roasted

#17 of 75 · MVP score 68

Nutrition 100 FCS 100/100

Cost 47 $0.20 / serving

Shelf life 4 1 mo (fridge)

Versatility 52 4.41% of recipes

Freq #33 4.41% of recipes ANDI 336 of 1000 CDC 22.6 of 100 Food Compass 100 Encourage Nutri-Score A Best HSR 5 of 5 NOVA 1 Unprocessed

Per serving · 1 cup · 110 g Per 100 g

Calories 45 41 Protein 1.0g 0.93g Carbs 11g 9.6g Fiber 3.1g 2.8g Sugars 5.2g 4.7g Fat 0.26g 0.24g Saturated Fat 0.03g 0.03g Sodium 76mg 69mg

Vitamins & minerals

Iron 0.33mg 0.3mg Calcium 36mg 33mg Potassium 352mg 320mg Magnesium 13mg 12mg Zinc 0.26mg 0.24mg Folate 21µg 19µg Vitamin C 6.5mg 5.9mg Vitamin B12 0.0µg 0.0µg

Used in 10 recipes →

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#17 · Nuts & Seeds

Tahini

Instant creamy base — no soakHummus, dressingsPourable, not stiff — stir the oil in

#17 of 75 · MVP score 68

Nutrition 100 FCS 95/100

Cost 37 $0.38 / serving

Shelf life 50 12 mo (pantry)

Versatility 27 1.07% of recipes

Freq #143 1.07% of recipes ANDI 54 of 1000 Food Compass 95 Encourage Nutri-Score A Best HSR 4.5 of 5 NOVA 1 Unprocessed

Per serving · 2 tbsp · 30 g Per 100 g

Calories 179 595 Protein 5.1g 17g Carbs 6.4g 21g Fiber 2.8g 9.3g Sugars 0.15g 0.49g Fat 16g 54g Saturated Fat 2.3g 7.5g Sodium 35mg 115mg

Vitamins & minerals

Iron 2.7mg 8.9mg Calcium 128mg 426mg Potassium 124mg 414mg Magnesium 29mg 95mg Zinc 1.4mg 4.6mg Folate 29µg 98µg Vitamin C 0.0mg 0.0mg Vitamin B12 0.0µg 0.0µg

#19 · Vegetables & Fruit

Frozen Broccoli

Roast or steam from frozenFiber + vitamin C

#19 of 75 · MVP score 67

Nutrition 100 FCS 100/100

Cost 40 $0.32 / serving

Shelf life 33 8 mo (freezer)

Versatility 28 1.13% of recipes

Freq #134 1.13% of recipes ANDI 376 of 1000 CDC 34.89 of 100 Food Compass 100 Encourage Nutri-Score A Best HSR 4.5 of 5 NOVA 1 Unprocessed

Per serving · 1 cup · 88 g Per 100 g

Calories 30 34 Protein 2.5g 2.8g Carbs 5.8g 6.6g Fiber 2.3g 2.6g Sugars 1.5g 1.7g Fat 0.33g 0.37g Saturated Fat 0.1g 0.11g Sodium 29mg 33mg

Vitamins & minerals

Iron 0.64mg 0.73mg Calcium 41mg 47mg Potassium 278mg 316mg Magnesium 18mg 21mg Zinc 0.36mg 0.41mg Folate 55µg 63µg Vitamin C 78mg 89mg Vitamin B12 0.0µg 0.0µg

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#19 · Vegetables & Fruit

Frozen Strawberries

Vitamin CSmoothies + oats — pairs with blueberries

#19 of 75 · MVP score 67

Nutrition 100 FCS 100/100

Cost 17 $1.32 / serving

Shelf life 50 12 mo (freezer)

Versatility 33 1.5% of recipes

Freq #93 1.5% of recipes ANDI 212 of 1000 CDC 17.59 of 100 Food Compass 100 Encourage Nutri-Score A Best HSR 4.5 of 5 NOVA 1 Unprocessed

Per serving · 1 cup · 232 g Per 100 g

Calories 74 32 Protein 1.6g 0.67g Carbs 18g 7.7g Fiber 4.6g 2.0g Sugars 11g 4.9g Fat 0.7g 0.3g Saturated Fat 0.02g 0.01g Sodium 2.3mg 1.0mg

Vitamins & minerals

Iron 0.95mg 0.41mg Calcium 37mg 16mg Potassium 355mg 153mg Magnesium 30mg 13mg Zinc 0.32mg 0.14mg Folate 56µg 24µg Vitamin C 136mg 59mg Vitamin B12 0.0µg 0.0µg

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#19 · Grains & Baking

Whole-Grain Pasta

Fast, satisfying dinnerFiber + bran over white

#19 of 75 · MVP score 67

Nutrition 86 FCS 82/100

Cost 50 $0.17 / serving

Shelf life 75 18 mo (pantry)

Versatility 28 1.12% of recipes

Freq #138 1.12% of recipes ANDI 19 of 1000 Satiety 188 of 323 Food Compass 82 Encourage Nutri-Score A Best HSR 4 of 5 NOVA 1 Unprocessed

Per serving · 2 oz · 57 g Per 100 g

Calories 200 352 Protein 7.9g 14g Carbs 42g 73g Fiber 5.2g 9.2g Sugars 1.6g 2.7g Fat 1.7g 2.9g Saturated Fat 0.24g 0.43g Sodium 3.4mg 6.0mg

Vitamins & minerals

Iron 2.1mg 3.6mg Calcium 16mg 29mg Potassium 246mg 434mg Magnesium 73mg 128mg Zinc 1.7mg 3.0mg Folate 39µg 69µg Vitamin B12 0.0µg 0.0µg Omega-3 (ALA) 0.04g 0.07g

#22 · Vegetables & Fruit

Frozen Blueberries

Antioxidant anthocyaninsSmoothies, oats, baking

#22 of 75 · MVP score 66

Nutrition 100 FCS 97/100

Cost 22 $0.97 / serving

Shelf life 50 12 mo (freezer)

Versatility 28 1.13% of recipes

Freq #133 1.13% of recipes ANDI 130 of 1000 Food Compass 97 Encourage Nutri-Score A Best HSR 4.5 of 5 NOVA 1 Unprocessed

Per serving · 1 cup · 148 g Per 100 g

Calories 84 57 Protein 1.1g 0.74g Carbs 21g 15g Fiber 3.6g 2.4g Sugars 15g 10.0g Fat 0.49g 0.33g Saturated Fat 0.04g 0.03g Sodium 1.5mg 1.0mg

Vitamins & minerals

Iron 0.41mg 0.28mg Calcium 8.9mg 6.0mg Potassium 114mg 77mg Magnesium 8.9mg 6.0mg Zinc 0.24mg 0.16mg Folate 8.9µg 6.0µg Vitamin C 14mg 9.7mg Vitamin B12 0.0µg 0.0µg

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#22 · Vegetables & Fruit

Frozen Cauliflower

Neutral + blendableCauliflower rice or soup thickener

#22 of 75 · MVP score 66

Nutrition 100 FCS 100/100

Cost 35 $0.42 / serving

Shelf life 33 8 mo (freezer)

Versatility 28 1.11% of recipes

Freq #139 1.11% of recipes ANDI 295 of 1000 CDC 25.13 of 100 Food Compass 100 Encourage Nutri-Score A Best HSR 4.5 of 5 NOVA 1 Unprocessed

Per serving · 1 cup · 107 g Per 100 g

Calories 27 25 Protein 2.1g 1.9g Carbs 5.3g 5.0g Fiber 2.1g 2.0g Sugars 2.0g 1.9g Fat 0.3g 0.28g Saturated Fat 0.14g 0.13g Sodium 32mg 30mg

Vitamins & minerals

Iron 0.45mg 0.42mg Calcium 24mg 22mg Potassium 320mg 299mg Magnesium 16mg 15mg Zinc 0.29mg 0.27mg Folate 61µg 57µg Vitamin C 52mg 48mg Vitamin B12 0.0µg 0.0µg Omega-3 (ALA) 0.01g 0.01g

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#22 · Nuts & Seeds

Ground Flaxseed

ALA omega-3Standard egg replacer

#22 of 75 · MVP score 66

Nutrition 100 FCS 100/100

Cost 64 $0.07 / serving

Shelf life 25 6 mo (pantry)

Versatility 13 0.49% of recipes

Freq #281 0.49% of recipes ANDI 65 of 1000 Food Compass 100 Encourage Nutri-Score A Best HSR 5 of 5 NOVA 1 Unprocessed

Per serving · 1 tbsp · 7 g Per 100 g

Calories 37 534 Protein 1.3g 18g Carbs 2.0g 29g Fiber 1.9g 27g Sugars 0.11g 1.6g Fat 3.0g 42g Saturated Fat 0.26g 3.7g Sodium 2.1mg 30mg

Vitamins & minerals

Iron 0.4mg 5.7mg Calcium 18mg 255mg Potassium 57mg 813mg Magnesium 27mg 392mg Zinc 0.3mg 4.3mg Folate 6.1µg 87µg Vitamin C 0.04mg 0.6mg Vitamin B12 0.0µg 0.0µg

#22 · Grains & Baking

Rolled Oats

Old-fashioned

Breakfast, baking, binderHigh in soluble fiberOld-fashioned rolled, not instant

#22 of 75 · MVP score 66

Nutrition 81 FCS 81/100

Cost 53 $0.14 / serving

Shelf life 75 18 mo (pantry)

Versatility 31 1.34% of recipes

Freq #109 1.34% of recipes ANDI 53 of 1000 Satiety 209 of 323 Food Compass 81 Encourage Nutri-Score A Best HSR 4 of 5 NOVA 3 Processed

Per serving · ½ cup · 40 g Per 100 g

Calories 156 389 Protein 6.8g 17g Carbs 27g 66g Fiber 4.2g 11g Fat 2.8g 6.9g Saturated Fat 0.49g 1.2g Sodium 0.8mg 2.0mg

Vitamins & minerals

Iron 1.9mg 4.7mg Calcium 22mg 54mg Potassium 172mg 429mg Magnesium 71mg 177mg Zinc 1.6mg 4.0mg Folate 22µg 56µg Vitamin C 0.0mg 0.0mg Vitamin B12 0.0µg 0.0µg

#26 · Vegetables & Fruit

Cabbage

Fresh whole head

Slaws, sautés, and braisesSturdy crunch, raw or cooked

#26 of 75 · MVP score 65

Nutrition 100 FCS 100/100

Cost 48 $0.19 / serving

Shelf life 8 2 mo (fridge)

Versatility 31 1.32% of recipes

Freq #111 1.32% of recipes ANDI 420 of 1000 CDC 24.51 of 100 Food Compass 100 Encourage Nutri-Score A Best HSR 5 of 5 NOVA 1 Unprocessed

Per serving · 1 cup · 89 g Per 100 g

Calories 22 25 Protein 1.1g 1.3g Carbs 5.2g 5.8g Fiber 2.2g 2.5g Sugars 2.8g 3.2g Fat 0.09g 0.1g Saturated Fat 0.03g 0.03g Sodium 16mg 18mg

Vitamins & minerals

Iron 0.42mg 0.47mg Calcium 36mg 40mg Potassium 151mg 170mg Magnesium 11mg 12mg Zinc 0.16mg 0.18mg Folate 38µg 43µg Vitamin C 33mg 37mg Vitamin B12 0.0µg 0.0µg

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#26 · Legumes & Soy

Green Lentils

Dried

Holds shape — the "ground meat" of plant cookingNo soak, ~25 min

#26 of 75 · MVP score 65

Nutrition 100 FCS 100/100

Cost 48 $0.20 / serving

Shelf life 50 12 mo (pantry)

Versatility 0 0.23% of recipes

ANDI 104 of 1000 Satiety 133 of 323 Food Compass 100 Encourage Nutri-Score A Best HSR 5 of 5 NOVA 1 Unprocessed

Per serving · ¼ cup · 48 g Per 100 g

Calories 169 352 Protein 12g 25g Carbs 30g 63g Fiber 5.1g 11g Sugars 0.97g 2.0g Fat 0.51g 1.1g Saturated Fat 0.07g 0.15g Sodium 2.9mg 6.0mg

Vitamins & minerals

Iron 3.1mg 6.5mg Calcium 17mg 35mg Potassium 325mg 677mg Magnesium 23mg 47mg Zinc 1.6mg 3.3mg Folate 230µg 479µg Vitamin C 2.2mg 4.5mg Vitamin B12 0.0µg 0.0µg

#26 · Spices & Seasoning

Cinnamon

Bridges sweet + savoryBaking, oats, warm stews

#26 of 75 · MVP score 65

Nutrition 56 1 signal

Cost 63 $0.08 / serving

Shelf life 100 24 mo (pantry)

Versatility 61 7.24% of recipes

Freq #19 7.24% of recipes

Per serving · 1 tsp · 2 g Per 100 g

Calories 6 Protein 0.1g Carbs 1.9g Fiber 1.3g Sugars 0.05g Fat 0.03g Saturated Fat 0.01g Sodium 0.24mg

Vitamins & minerals

Iron 0.2mg Calcium 24mg Potassium 10mg Magnesium 1.4mg Zinc 0.04mg Folate 0.14µg Vitamin C 0.09mg Vitamin B12 0.0µg Omega-3 (ALA) 0.0g

Used in 9 recipes →

#26 · Spices & Seasoning

Cumin

Mexican, Indian, Middle EasternWarm, earthy backbone

#26 of 75 · MVP score 65

Nutrition 56 1 signal

Cost 65 $0.07 / serving

Shelf life 100 24 mo (pantry)

Versatility 60 6.99% of recipes

Freq #22 6.99% of recipes

Per serving · 1 tsp · 2 g Per 100 g

Calories 8 Protein 0.37g Carbs 0.93g Fiber 0.22g Sugars 0.05g Fat 0.47g Saturated Fat 0.03g Sodium 3.5mg

Vitamins & minerals

Iron 1.4mg Calcium 20mg Potassium 38mg Magnesium 7.7mg Zinc 0.1mg Folate 0.21µg Vitamin C 0.16mg Vitamin B12 0.0µg

Used in 11 recipes →

#26 · Spices & Seasoning

Ground Ginger

Baking, rubs, dals, curriesWarm and pungent

#26 of 75 · MVP score 65

Nutrition 56 1 signal

Cost 62 $0.08 / serving

Shelf life 100 24 mo (pantry)

Versatility 62 7.62% of recipes

Freq #17 7.62% of recipes

Per serving · 1 tsp · 2 g Per 100 g

Calories 5 Protein 0.14g Carbs 1.1g Fiber 0.23g Sugars 0.05g Fat 0.07g Saturated Fat 0.04g Sodium 0.43mg

Vitamins & minerals

Iron 0.32mg Calcium 1.8mg Potassium 21mg Magnesium 3.4mg Zinc 0.06mg Folate 0.21µg Vitamin C 0.01mg Vitamin B12 0.0µg Omega-3 (ALA) 0.0g

Freq #29 5.05% of recipes

#26 · Grains & Baking

Baking Soda

Leavener + browningNeeds an acid to activate

#26 of 75 · MVP score 65

Nutrition 50 no direct data

Cost 94 $0.01 / serving

Shelf life 100 24 mo (pantry)

Versatility 54 5.05% of recipes

Per serving · 1 tsp · 5 g Per 100 g

Calories 0 0 Protein 0.0g 0.0g Carbs 0.0g 0.0g Fiber 0.0g 0.0g Sugars 0.0g 0.0g Fat 0.0g 0.0g Saturated Fat 0.0g 0.0g Sodium 1260mg 27400mg

Vitamins & minerals

Iron 0.0mg 0.0mg Calcium 0.0mg 0.0mg Potassium 0.0mg 0.0mg Magnesium 0.0mg 0.0mg Zinc 0.0mg 0.0mg Folate 0.0µg 0.0µg Vitamin C 0.0mg 0.0mg Vitamin B12 0.0µg 0.0µg

#32 · Legumes & Soy

Red Lentils

Dried

Melts into dals + creamy soupsNo soak, 15–20 min

#32 of 75 · MVP score 64

Nutrition 100 FCS 100/100

Cost 41 $0.30 / serving

Shelf life 50 12 mo (pantry)

Versatility 0 0.23% of recipes

ANDI 104 of 1000 Satiety 133 of 323 Food Compass 100 Encourage Nutri-Score A Best HSR 5 of 5 NOVA 1 Unprocessed

Per serving · ¼ cup · 48 g Per 100 g

Calories 172 358 Protein 11g 24g Carbs 30g 63g Fiber 5.2g 11g Fat 1.0g 2.2g Saturated Fat 0.18g 0.38g Sodium 3.4mg 7.0mg

Vitamins & minerals

Iron 3.5mg 7.4mg Calcium 23mg 48mg Potassium 321mg 668mg Magnesium 28mg 59mg Zinc 1.7mg 3.6mg Folate 98µg 204µg Vitamin C 0.82mg 1.7mg Vitamin B12 0.0µg 0.0µg

#32 · Nuts & Seeds

Walnuts

ALA omega-3Toasty in salads + bakingRefrigerate — goes rancid faster

#32 of 75 · MVP score 64

Nutrition 95 FCS 92/100

Cost 37 $0.37 / serving

Shelf life 25 6 mo (pantry)

Versatility 38 2.03% of recipes

Freq #68 2.03% of recipes ANDI 34 of 1000 Food Compass 92 Encourage Nutri-Score A Best HSR 4.5 of 5 NOVA 1 Unprocessed

Per serving · 1 oz · 28 g Per 100 g

Calories 185 654 Protein 4.3g 15g Carbs 3.9g 14g Fiber 1.9g 6.7g Sugars 0.74g 2.6g Fat 18g 65g Saturated Fat 1.7g 6.1g Sodium 0.57mg 2.0mg

Vitamins & minerals

Iron 0.82mg 2.9mg Calcium 28mg 98mg Potassium 125mg 441mg Magnesium 45mg 158mg Zinc 0.87mg 3.1mg Folate 28µg 98µg Vitamin C 0.37mg 1.3mg Vitamin B12 0.0µg 0.0µg

Freq #21 7.08% of recipes CDC 12.23 of 100 Food Compass 76 Encourage Nutri-Score A Best HSR 3.5 of 5 NOVA 1 Unprocessed

#32 · Oils & Condiments

Bottled Lime Juice

Mexican, Thai, SE AsianLemon can't substitute100% juice, unsweetened

#32 of 75 · MVP score 64

Nutrition 72 FCS 76/100

Cost 59 $0.10 / serving

Shelf life 50 12 mo (pantry)

Versatility 60 7.08% of recipes

Per serving · 1 tbsp · 15 g Per 100 g

Calories 3 21 Protein 0.04g 0.25g Carbs 1.0g 6.7g Fiber 0.06g 0.4g Sugars 0.21g 1.4g Fat 0.04g 0.23g Saturated Fat 0.0g 0.03g Sodium 2.5mg 16mg

Vitamins & minerals

Iron 0.04mg 0.23mg Calcium 1.8mg 12mg Potassium 12mg 75mg Magnesium 1.1mg 7.0mg Zinc 0.01mg 0.06mg Folate 1.2µg 8.0µg Vitamin C 0.99mg 6.4mg Vitamin B12 0.0µg 0.0µg

#32 · Spices & Seasoning

Garlic Powder

Rubs, sauces, spice blendsEven garlic flavor, no burning

#32 of 75 · MVP score 64

Nutrition 56 1 signal

Cost 65 $0.07 / serving

Shelf life 100 24 mo (pantry)

Versatility 54 5.06% of recipes

Freq #28 5.06% of recipes

Per serving · 1 tsp · 3 g Per 100 g

Calories 9 Protein 0.46g Carbs 2.0g Fiber 0.25g Sugars 0.07g Fat 0.02g Saturated Fat 0.01g Sodium 1.7mg

Vitamins & minerals

Iron 0.16mg Calcium 2.2mg Potassium 33mg Magnesium 2.2mg Zinc 0.08mg Folate 1.3µg Vitamin C 0.03mg Vitamin B12 0.0µg Omega-3 (ALA) 0.0g

#36 · Spices & Seasoning

Dried Oregano

Italian, Greek, MexicanPizza, tomato sauce, chili

#36 of 75 · MVP score 63

Nutrition 56 1 signal

Cost 62 $0.08 / serving

Shelf life 100 24 mo (pantry)

Versatility 52 4.3% of recipes

Freq #34 4.3% of recipes

Per serving · 1 tsp · 1 g Per 100 g

Calories 3 Protein 0.09g Carbs 0.69g Fiber 0.42g Sugars 0.04g Fat 0.04g Saturated Fat 0.02g Sodium 0.25mg

Vitamins & minerals

Iron 0.37mg Calcium 16mg Potassium 13mg Magnesium 2.7mg Zinc 0.03mg Folate 2.4µg Vitamin C 0.02mg Vitamin B12 0.0µg Omega-3 (ALA) 0.01g

#36 · Spices & Seasoning

Sweet Paprika

Color + mild, non-smoky pepperEuropean + Middle Eastern

#36 of 75 · MVP score 63

Nutrition 56 1 signal

Cost 65 $0.07 / serving

Shelf life 100 24 mo (pantry)

Versatility 49 3.77% of recipes

Freq #40 3.77% of recipes

Per serving · 1 tsp · 2 g Per 100 g

Calories 6 Protein 0.31g Carbs 1.2g Fiber 0.77g Sugars 0.23g Fat 0.28g Saturated Fat 0.05g Sodium 1.5mg

Vitamins & minerals

Iron 0.46mg Calcium 5.0mg Potassium 50mg Magnesium 3.9mg Zinc 0.1mg Folate 1.1µg Vitamin C 0.02mg Vitamin B12 0.0µg Omega-3 (ALA) 0.01g

No recipe uses this yet

#38 · Vegetables & Fruit

Dried Shiitake Mushrooms

Soaking liquid = instant brothConcentrated umami

#38 of 75 · MVP score 62

Nutrition 100 FCS 100/100

Cost 0 $3.63 / serving

Shelf life 50 12 mo (pantry)

Versatility 21 0.78% of recipes

Freq #187 0.78% of recipes Food Compass 100 Encourage Nutri-Score A Best HSR 5 of 5 NOVA 1 Unprocessed

Per serving · 1 oz · 28 g Per 100 g

Calories 84 296 Protein 2.7g 9.6g Carbs 21g 75g Fiber 3.3g 12g Sugars 0.63g 2.2g Fat 0.28g 0.99g Saturated Fat 0.07g 0.23g Sodium 3.7mg 13mg

Vitamins & minerals

Iron 0.49mg 1.7mg Calcium 3.1mg 11mg Potassium 433mg 1530mg Magnesium 37mg 132mg Zinc 2.2mg 7.7mg Folate 46µg 163µg Vitamin C 0.99mg 3.5mg Vitamin B12 0.0µg 0.0µg

#38 · Vegetables & Fruit

Frozen Peas

Protein + fiberFried rice, soups, curry

#38 of 75 · MVP score 62

Nutrition 96 FCS 79/100

Cost 34 $0.46 / serving

Shelf life 33 8 mo (freezer)

Versatility 22 0.82% of recipes

Freq #177 0.82% of recipes ANDI 70 of 1000 Food Compass 79 Encourage Nutri-Score A Best HSR 5 of 5 NOVA 1 Unprocessed

Per serving · 1 cup · 145 g Per 100 g

Calories 117 81 Protein 7.9g 5.4g Carbs 21g 14g Fiber 8.3g 5.7g Sugars 8.2g 5.7g Fat 0.58g 0.4g Saturated Fat 0.1g 0.07g Sodium 7.3mg 5.0mg

Vitamins & minerals

Iron 2.1mg 1.5mg Calcium 36mg 25mg Potassium 354mg 244mg Magnesium 48mg 33mg Zinc 1.8mg 1.2mg Folate 94µg 65µg Vitamin C 58mg 40mg Vitamin B12 0.0µg 0.0µg

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#38 · Spices & Seasoning

Dried Thyme

French + European backboneSoups, beans, roasts

#38 of 75 · MVP score 62

Nutrition 56 1 signal

Cost 59 $0.10 / serving

Shelf life 100 24 mo (pantry)

Versatility 51 4.06% of recipes

Freq #37 4.06% of recipes

Per serving · 1 tsp · 1 g Per 100 g

Calories 3 Protein 0.09g Carbs 0.64g Fiber 0.37g Sugars 0.02g Fat 0.07g Saturated Fat 0.03g Sodium 0.55mg

Vitamins & minerals

Iron 1.2mg Calcium 19mg Potassium 8.1mg Magnesium 2.2mg Zinc 0.06mg Folate 2.7µg Vitamin C 0.5mg Vitamin B12 0.0µg

#38 · Spices & Seasoning

Red Pepper Flakes

Adjustable heat for any cuisinePizza, pasta, chili oil

#38 of 75 · MVP score 62

Nutrition 56 1 signal

Cost 59 $0.10 / serving

Shelf life 100 24 mo (pantry)

Versatility 51 4.07% of recipes

Freq #36 4.07% of recipes

Per serving · 1 tsp · 2 g Per 100 g

Calories 7 Protein 0.25g Carbs 1.2g Fiber 0.57g Sugars 0.22g Fat 0.36g Saturated Fat 0.07g Sodium 0.63mg

Vitamins & minerals

Iron 0.16mg Calcium 3.1mg Potassium 42mg Magnesium 3.2mg Zinc 0.05mg Folate 2.2µg Vitamin C 1.6mg Vitamin B12 0.0µg

#42 · Nuts & Seeds

Pepitas

Iron + zinc + magnesiumCrunchy topping or snack

#42 of 75 · MVP score 61

Nutrition 100 FCS 99/100

Cost 34 $0.45 / serving

Shelf life 25 6 mo (pantry)

Versatility 12 0.46% of recipes

Freq #295 0.46% of recipes ANDI 52 of 1000 Food Compass 99 Encourage Nutri-Score A Best HSR 5 of 5 NOVA 1 Unprocessed

Per serving · 1 oz · 28 g Per 100 g

Calories 158 559 Protein 8.5g 30g Carbs 3.0g 11g Fiber 1.7g 6.0g Sugars 0.4g 1.4g Fat 14g 49g Saturated Fat 2.5g 8.7g Sodium 2.0mg 7.0mg

Vitamins & minerals

Iron 2.5mg 8.8mg Calcium 13mg 46mg Potassium 229mg 809mg Magnesium 168mg 592mg Zinc 2.2mg 7.8mg Folate 16µg 58µg Vitamin C 0.54mg 1.9mg Vitamin B12 0.0µg 0.0µg Omega-3 (ALA) 0.03g 0.12g

Freq #80 1.71% of recipes Food Compass 40 Minimise Nutri-Score A Best HSR 3.5 of 5 NOVA 2 Culinary

#42 · Oils & Condiments

Apple Cider Vinegar

Dressings, quick picklesBaking-soda activator

#42 of 75 · MVP score 61

Nutrition 56 FCS 40/100

Cost 72 $0.04 / serving

Shelf life 100 24 mo (pantry)

Versatility 35 1.71% of recipes

Per serving · 1 tbsp · 15 g Per 100 g

Calories 3 21 Protein 0.0g 0.0g Carbs 0.14g 0.93g Fiber 0.0g 0.0g Sugars 0.06g 0.4g Fat 0.0g 0.0g Saturated Fat 0.0g 0.0g Sodium 0.74mg 5.0mg

Vitamins & minerals

Iron 0.03mg 0.2mg Calcium 1.0mg 7.0mg Potassium 11mg 73mg Magnesium 0.74mg 5.0mg Zinc 0.01mg 0.04mg Folate 0.0µg 0.0µg Vitamin C 0.0mg 0.0mg Vitamin B12 0.0µg 0.0µg

Used in 5 recipes →

#42 · Spices & Seasoning

Chili Powder

Tex-Mex + chili workhorseA blend, not pure chile

#42 of 75 · MVP score 61

Nutrition 56 1 signal

Cost 64 $0.07 / serving

Shelf life 100 24 mo (pantry)

Versatility 43 2.64% of recipes

Freq #55 2.64% of recipes

Per serving · 1 tsp · 2 g Per 100 g

Calories 7 Protein 0.32g Carbs 1.2g Fiber 0.84g Sugars 0.17g Fat 0.34g Saturated Fat 0.06g Sodium 69mg

Vitamins & minerals

Iron 0.42mg Calcium 7.9mg Potassium 47mg Magnesium 3.6mg Zinc 0.1mg Folate 0.67µg Vitamin C 0.02mg Vitamin B12 0.0µg Omega-3 (ALA) 0.01g

Used in 5 recipes →

#42 · Spices & Seasoning

Dried Basil

Cooked sauces, pasta, pizzaSofter than fresh

#42 of 75 · MVP score 61

Nutrition 56 1 signal

Cost 59 $0.10 / serving

Shelf life 100 24 mo (pantry)

Versatility 48 3.43% of recipes

Freq #44 3.43% of recipes

Per serving · 1 tsp · 1 g Per 100 g

Calories 2 Protein 0.23g Carbs 0.48g Fiber 0.38g Sugars 0.02g Fat 0.04g Saturated Fat 0.02g Sodium 0.76mg

Vitamins & minerals

Iron 0.9mg Calcium 22mg Potassium 26mg Magnesium 7.1mg Zinc 0.07mg Folate 3.1µg Vitamin C 0.01mg Vitamin B12 0.0µg Omega-3 (ALA) 0.0g

Freq #30 4.71% of recipes Food Compass 72 Encourage Nutri-Score D Low HSR 3 of 5 NOVA 3 Processed

#42 · Oils & Condiments

Dijon Mustard

Vinaigrette emulsifierTang + complexity

#42 of 75 · MVP score 61

Nutrition 54 FCS 72/100

Cost 80 $0.03 / serving

Shelf life 75 18 mo (pantry)

Versatility 53 4.71% of recipes

Per serving · 1 tsp · 5 g Per 100 g

Calories 3 60 Protein 0.19g 3.7g Carbs 0.29g 5.8g Fiber 0.2g 4.0g Sugars 0.05g 0.92g Fat 0.17g 3.3g Saturated Fat 0.01g 0.21g Sodium 55mg 1100mg

Vitamins & minerals

Iron 0.08mg 1.6mg Calcium 3.2mg 63mg Potassium 7.6mg 152mg Magnesium 2.4mg 48mg Zinc 0.03mg 0.64mg Folate 0.35µg 7.0µg Vitamin C 0.01mg 0.3mg Vitamin B12 0.0µg 0.0µg Omega-3 (ALA) 0.02g 0.37g

#47 · Nuts & Seeds

Pecans

Sweet + savoryRich, buttery

#47 of 75 · MVP score 60

Nutrition 91 FCS 85/100

Cost 29 $0.62 / serving

Shelf life 25 6 mo (pantry)

Versatility 33 1.51% of recipes

Freq #92 1.51% of recipes ANDI 124 of 1000 Food Compass 85 Encourage Nutri-Score A Best HSR 4.5 of 5 NOVA 3 Processed

Per serving · 1 oz · 28 g Per 100 g

Calories 196 691 Protein 2.6g 9.2g Carbs 3.9g 14g Fiber 2.7g 9.6g Sugars 1.1g 4.0g Fat 20g 72g Saturated Fat 1.7g 6.2g Sodium 0.0mg 0.0mg

Vitamins & minerals

Iron 0.72mg 2.5mg Calcium 20mg 70mg Potassium 116mg 410mg Magnesium 34mg 121mg Zinc 1.3mg 4.5mg Folate 6.2µg 22µg Vitamin C 0.31mg 1.1mg Vitamin B12 0.0µg 0.0µg

#47 · Spices & Seasoning

Onion Powder

Savory depth for rubs + blendsPairs with garlic powder

#47 of 75 · MVP score 60

Nutrition 56 1 signal

Cost 66 $0.07 / serving

Shelf life 100 24 mo (pantry)

Versatility 37 1.89% of recipes

Freq #73 1.89% of recipes

Per serving · 1 tsp · 2 g Per 100 g

Calories 8 Protein 0.24g Carbs 1.8g Fiber 0.35g Sugars 0.15g Fat 0.02g Saturated Fat 0.01g Sodium 1.7mg

Vitamins & minerals

Iron 0.09mg Calcium 8.8mg Potassium 23mg Magnesium 2.6mg Zinc 0.09mg Folate 1.5µg Vitamin C 0.54mg Vitamin B12 0.0µg Omega-3 (ALA) 0.0g

#47 · Spices & Seasoning

Turmeric

Earthy warmth + golden colorCurcumin — pairs with black pepper

#47 of 75 · MVP score 60

Nutrition 56 1 signal

Cost 59 $0.10 / serving

Shelf life 100 24 mo (pantry)

Versatility 40 2.17% of recipes

Freq #65 2.17% of recipes

Per serving · 1 tsp · 3 g Per 100 g

Calories 9 Protein 0.27g Carbs 1.9g Fiber 0.64g Sugars 0.09g Fat 0.09g Saturated Fat 0.05g Sodium 0.76mg

Vitamins & minerals

Iron 1.5mg Calcium 4.7mg Potassium 58mg Magnesium 5.8mg Zinc 0.13mg Folate 0.56µg Vitamin C 0.02mg Vitamin B12 0.0µg Omega-3 (ALA) 0.0g

#50 · Nuts & Seeds

Cashews

Raw

The #1 dairy replacerCream sauces, nacho "cheese"Nothing else this neutral

#50 of 75 · MVP score 59

Nutrition 87 FCS 89/100

Cost 32 $0.53 / serving

Shelf life 50 12 mo (pantry)

Versatility 15 0.54% of recipes

Freq #263 0.54% of recipes ANDI 27 of 1000 Food Compass 89 Encourage Nutri-Score B Good HSR 4 of 5 NOVA 1 Unprocessed

Per serving · 1 oz · 28 g Per 100 g

Calories 156 553 Protein 5.2g 18g Carbs 8.5g 30g Fiber 0.93g 3.3g Sugars 1.7g 5.9g Fat 12g 44g Saturated Fat 2.2g 7.8g Sodium 3.4mg 12mg

Vitamins & minerals

Iron 1.9mg 6.7mg Calcium 10mg 37mg Potassium 187mg 660mg Magnesium 83mg 292mg Zinc 1.6mg 5.8mg Folate 7.1µg 25µg Vitamin C 0.14mg 0.5mg Vitamin B12 0.0µg 0.0µg

Freq #75 1.85% of recipes Food Compass 40 Minimise Nutri-Score A Best HSR 3.5 of 5 NOVA 2 Culinary

#50 · Oils & Condiments

Balsamic Vinegar

Sweet-tart, syrupyItalian finishing + glazes

#50 of 75 · MVP score 59

Nutrition 56 FCS 40/100

Cost 56 $0.12 / serving

Shelf life 100 24 mo (pantry)

Versatility 37 1.85% of recipes

Per serving · 1 tbsp · 16 g Per 100 g

Calories 14 88 Protein 0.08g 0.49g Carbs 2.7g 17g Sugars 2.4g 15g Fat 0.0g 0.0g Saturated Fat 0.0g 0.0g Sodium 3.7mg 23mg

Vitamins & minerals

Iron 0.12mg 0.72mg Calcium 4.3mg 27mg Potassium 18mg 112mg Magnesium 1.9mg 12mg Zinc 0.01mg 0.08mg Vitamin C 0.0mg 0.0mg

#50 · Spices & Seasoning

Ground Coriander

Cumin's partner in curriesCitrusy, floral, mild

#50 of 75 · MVP score 59

Nutrition 56 1 signal

Cost 50 $0.17 / serving

Shelf life 100 24 mo (pantry)

Versatility 41 2.31% of recipes

Freq #64 2.31% of recipes

Per serving · 1 tsp · 2 g Per 100 g

Calories 5 Protein 0.22g Carbs 0.99g Fiber 0.75g Fat 0.32g Saturated Fat 0.02g Sodium 0.63mg

Vitamins & minerals

Iron 0.29mg Calcium 13mg Potassium 23mg Magnesium 5.9mg Zinc 0.08mg Folate 0.0µg Vitamin C 0.38mg Vitamin B12 0.0µg

Freq #66 2.08% of recipes Food Compass 40 Minimise Nutri-Score A Best HSR 3.5 of 5 NOVA 2 Culinary

#50 · Oils & Condiments

Rice Vinegar

Mild + sweetEssential for Asian cooking

#50 of 75 · MVP score 59

Nutrition 56 FCS 40/100

Cost 53 $0.14 / serving

Shelf life 100 24 mo (pantry)

Versatility 39 2.08% of recipes

Per serving · 1 tbsp · 15 g Per 100 g

Calories 3 18 Protein 0.0g 0.0g Carbs 0.01g 0.04g Fiber 0.0g 0.0g Sugars 0.01g 0.04g Fat 0.0g 0.0g Saturated Fat 0.0g 0.0g Sodium 0.3mg 2.0mg

Vitamins & minerals

Iron 0.0mg 0.03mg Calcium 0.89mg 6.0mg Potassium 0.3mg 2.0mg Magnesium 0.15mg 1.0mg Zinc 0.0mg 0.01mg Folate 0.0µg 0.0µg Vitamin C 0.0mg 0.0mg Vitamin B12 0.0µg 0.0µg

Freq #26 6.43% of recipes

#50 · Grains & Baking

Baking Powder

Quick breads, muffins, pancakesComplete leavener — no acid needed

#50 of 75 · MVP score 59

Nutrition 50 no direct data

Cost 73 $0.04 / serving

Shelf life 75 18 mo (pantry)

Versatility 59 6.43% of recipes

Per serving · 1 tsp · 5 g Per 100 g

Calories 2 51 Protein 0.0g 0.1g Carbs 1.1g 24g Fiber 0.01g 0.2g Sugars 0.0g 0.0g Fat 0.0g 0.0g Saturated Fat 0.0g 0.0g Sodium 363mg 7890mg

Vitamins & minerals

Iron 0.52mg 11mg Calcium 339mg 7360mg Potassium 0.23mg 5.0mg Magnesium 1.8mg 39mg Zinc 0.0mg 0.02mg Folate 0.0µg 0.0µg Vitamin C 0.0mg 0.0mg Vitamin B12 0.0µg 0.0µg

Freq #38 3.82% of recipes

#50 · Grains & Baking

Cornstarch

Sauce + stir-fry thickenerSlurry with cold water first

#50 of 75 · MVP score 59

Nutrition 50 no direct data

Cost 84 $0.02 / serving

Shelf life 75 18 mo (pantry)

Versatility 49 3.82% of recipes

Per serving · 1 tbsp · 8 g Per 100 g

Calories 30 381 Protein 0.02g 0.26g Carbs 7.3g 91g Fiber 0.07g 0.9g Sugars 0.0g 0.0g Fat 0.0g 0.05g Saturated Fat 0.0g 0.01g Sodium 0.72mg 9.0mg

Vitamins & minerals

Iron 0.04mg 0.47mg Calcium 0.16mg 2.0mg Potassium 0.24mg 3.0mg Magnesium 0.24mg 3.0mg Zinc 0.0mg 0.06mg Folate 0.0µg 0.0µg Vitamin C 0.0mg 0.0mg Vitamin B12 0.0µg 0.0µg

#56 · Spices & Seasoning

Dried Rosemary

Roasts + long braisesPiney and assertive

#56 of 75 · MVP score 58

Nutrition 56 1 signal

Cost 50 $0.17 / serving

Shelf life 100 24 mo (pantry)

Versatility 38 1.98% of recipes

Freq #69 1.98% of recipes

Per serving · 1 tsp · 1 g Per 100 g

Calories 5 Protein 0.07g Carbs 0.9g Fiber 0.6g Fat 0.21g Saturated Fat 0.1g Sodium 0.7mg

Vitamins & minerals

Iron 0.41mg Calcium 18mg Potassium 13mg Magnesium 3.1mg Zinc 0.05mg Folate 4.3µg Vitamin C 0.86mg Vitamin B12 0.0µg

#56 · Spices & Seasoning

Nutmeg

Baking + cream saucesUse sparingly

#56 of 75 · MVP score 58

Nutrition 56 1 signal

Cost 39 $0.33 / serving

Shelf life 100 24 mo (pantry)

Versatility 46 3.14% of recipes

Freq #45 3.14% of recipes

Per serving · 1 tsp · 2 g Per 100 g

Calories 13 Protein 0.14g Carbs 1.2g Fiber 0.5g Sugars 0.07g Fat 0.87g Saturated Fat 0.62g Sodium 0.38mg

Vitamins & minerals

Iron 0.07mg Calcium 4.4mg Potassium 8.4mg Magnesium 4.4mg Zinc 0.05mg Folate 1.8µg Vitamin C 0.07mg Vitamin B12 0.0µg

#56 · Spices & Seasoning

Smoked Paprika

The "meaty/bacony" note for plant foodNot interchangeable with sweet paprika

#56 of 75 · MVP score 58

Nutrition 56 1 signal

Cost 49 $0.18 / serving

Shelf life 100 24 mo (pantry)

Versatility 38 1.96% of recipes

Freq #71 1.96% of recipes

Per serving · 1 tsp · 2 g Per 100 g

Calories 6 Protein 0.31g Carbs 1.2g Fiber 0.77g Sugars 0.23g Fat 0.28g Saturated Fat 0.05g Sodium 1.5mg

Vitamins & minerals

Iron 0.46mg Calcium 5.0mg Potassium 50mg Magnesium 3.9mg Zinc 0.1mg Folate 1.1µg Vitamin C 0.02mg Vitamin B12 0.0µg Omega-3 (ALA) 0.01g

Freq #16 8.22% of recipes

#59 · Grains & Baking

Vanilla Extract

Pure

Baking essentialPure extract, not imitation

#59 of 75 · MVP score 57

Nutrition 50 no direct data

Cost 27 $0.68 / serving

Shelf life 100 60 mo (pantry)

Versatility 63 8.22% of recipes

Per serving · 1 tsp · 4 g Per 100 g

Calories 12 288 Protein 0.0g 0.06g Carbs 0.53g 13g Fiber 0.0g 0.0g Sugars 0.53g 13g Fat 0.0g 0.06g Saturated Fat 0.0g 0.01g Sodium 0.38mg 9.0mg

Vitamins & minerals

Iron 0.01mg 0.12mg Calcium 0.46mg 11mg Potassium 6.2mg 148mg Magnesium 0.5mg 12mg Zinc 0.0mg 0.11mg Folate 0.0µg 0.0µg Vitamin C 0.0mg 0.0mg Vitamin B12 0.0µg 0.0µg

#60 · Grains & Baking

Brown Rice

The universal base grainNutty, chewy whole grain

#60 of 75 · MVP score 56

Nutrition 78 FCS 69/100

Cost 55 $0.12 / serving

Shelf life 25 6 mo (pantry)

Versatility 25 0.94% of recipes

Freq #157 0.94% of recipes ANDI 41 of 1000 Satiety 132 of 323 Food Compass 69 Moderate Nutri-Score B Good HSR 3.5 of 5 NOVA 1 Unprocessed

Per serving · ¼ cup · 46 g Per 100 g

Calories 170 367 Protein 3.5g 7.5g Carbs 35g 76g Fiber 1.7g 3.6g Sugars 0.3g 0.66g Fat 1.5g 3.2g Saturated Fat 0.27g 0.59g Sodium 2.3mg 5.0mg

Vitamins & minerals

Iron 0.6mg 1.3mg Calcium 4.2mg 9.0mg Potassium 116mg 250mg Magnesium 54mg 116mg Zinc 0.98mg 2.1mg Folate 11µg 23µg Vitamin C 0.0mg 0.0mg Vitamin B12 0.0µg 0.0µg Omega-3 (ALA) 0.01g 0.03g

#60 · Spices & Seasoning

Bay Leaves

Bean dishes, soups, braisesSimmer in, then remove

#60 of 75 · MVP score 56

Nutrition 56 1 signal

Cost 38 $0.35 / serving

Shelf life 100 24 mo (pantry)

Versatility 38 2.04% of recipes

Freq #67 2.04% of recipes

Per serving · 1 tsp · 1 g Per 100 g

Calories 2 Protein 0.05g Carbs 0.45g Fiber 0.16g Fat 0.05g Saturated Fat 0.01g Sodium 0.14mg

Vitamins & minerals

Iron 0.26mg Calcium 5.0mg Potassium 3.2mg Magnesium 0.72mg Zinc 0.02mg Folate 1.1µg Vitamin C 0.28mg Vitamin B12 0.0µg

#62 · Vegetables & Fruit

Sweet Potato

Fresh

Beta-carotene + fiberPlays savory or sweet

#62 of 75 · MVP score 55

Nutrition 82 FCS 82/100

Cost 42 $0.29 / serving

Shelf life 8 2 mo (pantry)

Versatility 31 1.32% of recipes

Freq #112 1.32% of recipes CDC 10.51 of 100 Food Compass 82 Encourage Nutri-Score B Good HSR 4 of 5 NOVA 1 Unprocessed

Per serving · 1 cup · 133 g Per 100 g

Calories 114 86 Protein 2.1g 1.6g Carbs 27g 20g Fiber 4.0g 3.0g Sugars 5.6g 4.2g Fat 0.07g 0.05g Saturated Fat 0.03g 0.02g Sodium 73mg 55mg

Vitamins & minerals

Iron 0.81mg 0.61mg Calcium 40mg 30mg Potassium 448mg 337mg Magnesium 33mg 25mg Zinc 0.4mg 0.3mg Folate 15µg 11µg Vitamin C 3.2mg 2.4mg Vitamin B12 0.0µg 0.0µg

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#63 · Nuts & Seeds

Peanut Butter

Natural/unsweetened

Satay + Thai saucesProtein + satietyJust peanuts — no added sugar or oil

#63 of 75 · MVP score 54

Nutrition 80 FCS 87/100

Cost 43 $0.26 / serving

Shelf life 38 9 mo (pantry)

Versatility 10 0.4% of recipes

Freq #319 0.4% of recipes ANDI 26 of 1000 Satiety 84 of 323 Food Compass 87 Encourage Nutri-Score C Fair HSR 3.5 of 5 NOVA 1 Unprocessed

Per serving · 2 tbsp · 32 g Per 100 g

Calories 191 598 Protein 7.1g 22g Carbs 7.1g 22g Fiber 1.6g 5.0g Sugars 3.4g 11g Fat 16g 51g Saturated Fat 3.3g 10g Sodium 5.4mg 17mg

Vitamins & minerals

Iron 0.56mg 1.7mg Calcium 16mg 49mg Potassium 179mg 558mg Magnesium 54mg 168mg Zinc 0.8mg 2.5mg Folate 28µg 87µg Vitamin C 0.0mg 0.0mg Vitamin B12 0.0µg 0.0µg Omega-3 (ALA) 0.01g 0.03g

#63 · Vegetables & Fruit

Raisins

Dried

Baking, oatmeal, Moroccan savoryChewy natural sweetness

#63 of 75 · MVP score 54

Nutrition 76 FCS 73/100

Cost 48 $0.19 / serving

Shelf life 25 6 mo (pantry)

Versatility 23 0.84% of recipes

Freq #173 0.84% of recipes Food Compass 73 Encourage Nutri-Score D Low HSR 3 of 5 NOVA 1 Unprocessed

Per serving · ¼ cup · 36 g Per 100 g

Calories 108 299 Protein 1.2g 3.3g Carbs 29g 79g Fiber 1.6g 4.5g Sugars 24g 65g Fat 0.09g 0.25g Saturated Fat 0.03g 0.09g Sodium 9.4mg 26mg

Vitamins & minerals

Iron 0.65mg 1.8mg Calcium 22mg 62mg Potassium 269mg 744mg Magnesium 13mg 36mg Zinc 0.13mg 0.36mg Folate 1.8µg 5.0µg Vitamin C 0.83mg 2.3mg Vitamin B12 0.0µg 0.0µg Omega-3 (ALA) 0.0g 0.01g

#65 · Vegetables & Fruit

Frozen Corn

Fried rice, tacos, succotashSweet straight from frozen

#65 of 75 · MVP score 53

Nutrition 78 FCS 62/100

Cost 34 $0.46 / serving

Shelf life 33 8 mo (freezer)

Versatility 22 0.79% of recipes

Freq #182 0.79% of recipes ANDI 44 of 1000 Food Compass 62 Moderate Nutri-Score B Good HSR 4.5 of 5 NOVA 1 Unprocessed

Per serving · 1 cup · 145 g Per 100 g

Calories 125 86 Protein 4.7g 3.3g Carbs 27g 19g Fiber 2.9g 2.0g Sugars 9.1g 6.3g Fat 2.0g 1.4g Saturated Fat 0.48g 0.33g Sodium 22mg 15mg

Vitamins & minerals

Iron 0.75mg 0.52mg Calcium 2.9mg 2.0mg Potassium 392mg 270mg Magnesium 54mg 37mg Zinc 0.67mg 0.46mg Folate 61µg 42µg Vitamin C 9.9mg 6.8mg Vitamin B12 0.0µg 0.0µg Omega-3 (ALA) 0.01g 0.01g

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#66 · Vegetables & Fruit

Medjool Dates

Dried

Whole-food sweetenerCaramel + energy bitesWhole & pitted, no sugar coating

#66 of 75 · MVP score 52

Nutrition 84 FCS 77/100

Cost 24 $0.85 / serving

Shelf life 25 6 mo (pantry)

Versatility 15 0.54% of recipes

Freq #266 0.54% of recipes Food Compass 77 Encourage Nutri-Score C Fair HSR 3.5 of 5 NOVA 1 Unprocessed

Per serving · 2 · 48 g Per 100 g

Calories 133 277 Protein 0.87g 1.8g Carbs 36g 75g Fiber 3.2g 6.7g Sugars 32g 67g Fat 0.07g 0.15g Sodium 0.48mg 1.0mg

Vitamins & minerals

Iron 0.43mg 0.9mg Calcium 31mg 64mg Potassium 334mg 696mg Magnesium 26mg 54mg Zinc 0.21mg 0.44mg Folate 7.2µg 15µg Vitamin C 0.0mg 0.0mg

Freq #43 3.58% of recipes Food Compass 62 Moderate Nutri-Score E Poor HSR 0.5 of 5 NOVA 3 Processed

#67 · Oils & Condiments

Tamari

Instant salty umamiGluten-free by defaultReduced-sodium if you watch salt

#67 of 75 · MVP score 50

Nutrition 38 FCS 62/100

Cost 41 $0.29 / serving

Shelf life 100 36 mo (pantry)

Versatility 48 3.58% of recipes

Per serving · 1 tbsp · 18 g Per 100 g

Calories 11 60 Protein 1.9g 11g Carbs 1.0g 5.6g Fiber 0.14g 0.8g Sugars 0.31g 1.7g Fat 0.02g 0.1g Saturated Fat 0.0g 0.01g Sodium 1006mg 5590mg

Vitamins & minerals

Iron 0.43mg 2.4mg Calcium 3.6mg 20mg Potassium 38mg 212mg Magnesium 7.2mg 40mg Zinc 0.08mg 0.43mg Folate 3.2µg 18µg Vitamin C 0.0mg 0.0mg Vitamin B12 0.0µg 0.0µg

#68 · Grains & Baking

Whole Wheat Flour

Whole-grain — fiber + bran intactSwaps ~1:1 in many recipes (bakes denser)Mainstream, widely stocked

#68 of 75 · MVP score 49

Nutrition 62 1 signal

Cost 63 $0.08 / serving

Shelf life 25 6 mo (pantry)

Versatility 24 0.9% of recipes

Freq #162 0.9% of recipes

Per serving · ¼ cup · 30 g Per 100 g

Calories 102 340 Protein 4.0g 13g Carbs 22g 72g Fiber 3.2g 11g Sugars 0.12g 0.41g Fat 0.75g 2.5g Saturated Fat 0.13g 0.43g Sodium 0.6mg 2.0mg

Vitamins & minerals

Iron 1.1mg 3.6mg Calcium 10mg 34mg Potassium 109mg 363mg Magnesium 41mg 137mg Zinc 0.78mg 2.6mg Folate 13µg 44µg Vitamin C 0.0mg 0.0mg Vitamin B12 0.0µg 0.0µg

Freq #131 1.15% of recipes ANDI 43 of 1000 Satiety 323 of 323 Food Compass 63 Moderate Nutri-Score C Fair HSR 4.5 of 5 NOVA 1 Unprocessed

#69 · Vegetables & Fruit

White Potatoes

Fresh

Roast, mash, or crispFilling blank-canvas starch

#69 of 75 · MVP score 48

Nutrition 68 FCS 63/100

Cost 45 $0.23 / serving

Shelf life 8 2 mo (pantry)

Versatility 28 1.15% of recipes

EAT-Lancet DASH

Per serving · 1 cup · 150 g Per 100 g

Calories 104 69 Protein 2.5g 1.7g Carbs 24g 16g Fiber 3.6g 2.4g Sugars 1.7g 1.1g Fat 0.15g 0.1g Saturated Fat 0.04g 0.03g Sodium 24mg 16mg

Vitamins & minerals

Iron 0.78mg 0.52mg Calcium 14mg 9.0mg Potassium 611mg 407mg Magnesium 32mg 21mg Zinc 0.43mg 0.29mg Folate 27µg 18µg Vitamin C 14mg 9.1mg Vitamin B12 0.0µg 0.0µg

Freq #312 0.42% of recipes

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#70 · Oils & Condiments

Nutritional Yeast

Cheesy/savory backboneComplete proteinBuy it fortified with B12

#70 of 75 · MVP score 47

Nutrition 50 no direct data

Cost 32 $0.51 / serving

Shelf life 100 24 mo (pantry)

Versatility 11 0.42% of recipes

Per serving · 2 tbsp · 10 g Per 100 g

Calories 40 400 Protein 5.0g 50g Carbs 3.0g 30g Fiber 2.0g 20g Sugars 0.0g 0.0g Fat 0.0g 0.0g Saturated Fat 0.0g 0.0g Sodium 20mg 200mg

Vitamins & minerals

Iron 1.0mg 10mg Potassium 214mg 2140mg Folate 353µg 3530µg Vitamin B12 15µg 150µg

Estimated from a product label — Nutritional Yeast isn't in the USDA database.

Freq #127 1.17% of recipes Food Compass 41 Moderate Nutri-Score D Low HSR 0.5 of 5 NOVA 2 Culinary

#71 · Oils & Condiments

Canned Coconut Milk

Full-fat

Best "make it luxurious" leverCurries, soups, saucesFull-fat can — not the carton drink

#71 of 75 · MVP score 45

Nutrition 36 FCS 41/100

Cost 42 $0.28 / serving

Shelf life 100 24 mo (pantry)

Versatility 29 1.17% of recipes

Per serving · ¼ cup · 57 g Per 100 g

Calories 111 197 Protein 1.1g 2.0g Carbs 1.6g 2.8g Fat 12g 21g Saturated Fat 11g 19g Sodium 7.3mg 13mg

Vitamins & minerals

Iron 1.9mg 3.3mg Calcium 10mg 18mg Potassium 124mg 220mg Magnesium 26mg 46mg Zinc 0.32mg 0.56mg Folate 7.9µg 14µg Vitamin C 0.56mg 1.0mg Vitamin B12 0.0µg 0.0µg

Freq #41 3.67% of recipes Food Compass 16 Minimise Nutri-Score D Low HSR 1.5 of 5 NOVA 2 Culinary

#72 · Oils & Condiments

Maple Syrup

Pure

Dressings, baking, balancingTrace minerals100% pure — not "pancake syrup"

#72 of 75 · MVP score 44

Nutrition 26 FCS 16/100

Cost 43 $0.26 / serving

Shelf life 100 24 mo (pantry)

Versatility 49 3.67% of recipes

Per serving · 1 tbsp · 20 g Per 100 g

Calories 52 260 Protein 0.01g 0.04g Carbs 13g 67g Fiber 0.0g 0.0g Sugars 12g 61g Fat 0.01g 0.06g Saturated Fat 0.0g 0.01g Sodium 2.4mg 12mg

Vitamins & minerals

Iron 0.02mg 0.11mg Calcium 20mg 102mg Potassium 42mg 212mg Magnesium 4.2mg 21mg Zinc 0.29mg 1.5mg Folate 0.0µg 0.0µg Vitamin C 0.0mg 0.0mg Vitamin B12 0.0µg 0.0µg

Freq #70 1.98% of recipes Food Compass 19 Minimise Nutri-Score C Fair HSR 3 of 5 NOVA 4 Ultra

#73 · Oils & Condiments

Better Than Bouillon

Vegetable base

Concentrated broth pasteDial strength to tasteReduced-sodium version if you prefer

#73 of 75 · MVP score 41

Nutrition 21 FCS 19/100

Cost 55 $0.13 / serving

Shelf life 100 24 mo (pantry)

Versatility 38 1.98% of recipes

Per serving · 1 tsp · 6 g Per 100 g

Calories 10 167 Protein 0.5g 8.3g Carbs 2.0g 33g Fiber 0.0g 0.0g Sugars 0.5g 8.3g Fat 0.0g 0.0g Saturated Fat 0.0g 0.0g Sodium 500mg 8333mg

Vitamins & minerals

Iron 0.0mg 0.0mg Calcium 0.0mg 0.0mg Potassium 47mg 783mg

Estimated from a product label — Better Than Bouillon isn't in the USDA database.

Used in 10 recipes →

#74 · Legumes & Soy

Tofu

Firm, water-packed

Complete proteinCrispy cubes, scrambles, stir-fryFirm or extra-firm, calcium-set

#74 of 75 · MVP score 35

Nutrition 55 2 signals

Cost 25 $0.79 / serving

Shelf life 8 2 mo (fridge)

Versatility 13 0.48% of recipes

Freq #286 0.48% of recipes ANDI 37 of 1000

Per serving · ½ cup · 126 g Per 100 g

Calories 181 144 Protein 22g 17g Carbs 3.5g 2.8g Fiber 2.9g 2.3g Fat 11g 8.7g Saturated Fat 1.6g 1.3g Sodium 18mg 14mg

Vitamins & minerals

Iron 3.4mg 2.7mg Calcium 861mg 683mg Potassium 299mg 237mg Magnesium 73mg 58mg Zinc 2.0mg 1.6mg Folate 37µg 29µg Vitamin C 0.25mg 0.2mg Vitamin B12 0.0µg 0.0µg

Freq #373 0.33% of recipes Food Compass 67 Moderate Nutri-Score E Poor HSR 0.5 of 5 NOVA 3 Processed

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#74 · Oils & Condiments

White Miso

Refrigerated

Fermented paste — depth + bodySoups, glazes, dressingsWhite/shiro, from the fridge

#74 of 75 · MVP score 35

Nutrition 40 FCS 67/100

Cost 41 $0.31 / serving

Shelf life 50 12 mo (fridge)

Versatility 6 0.33% of recipes

Per serving · 1 tbsp · 17 g Per 100 g

Calories 34 198 Protein 2.2g 13g Carbs 4.3g 25g Fiber 0.92g 5.4g Sugars 1.1g 6.2g Fat 1.0g 6.0g Saturated Fat 0.17g 1.0g Sodium 634mg 3730mg

Vitamins & minerals

Iron 0.42mg 2.5mg Calcium 9.7mg 57mg Potassium 36mg 210mg Magnesium 8.2mg 48mg Zinc 0.44mg 2.6mg Folate 3.2µg 19µg Vitamin C 0.0mg 0.0mg Vitamin B12 0.01µg 0.08µg