Easy Ingredient Swaps (an A-Z Guide)

• Nutrition isn’t a one-size-fits-all proposition. Each individual’s dietary needs and preferences vary, meaning flexibility is key. Moreover, maintaining a balanced diet doesn’t mean always sticking to a set meal plan. It means understanding the fundamental nutrients our bodies need, the foods that provide them, and how we can interchange these foods to suit our specific needs and tastes.

To help I’ve created a guide to healthy ingredient swaps. It’s designed to help you make balanced and informed decisions about food substitutions, whether it’s for dietary restrictions, personal preferences, or simply to add variety to your meals.

In the following sections, we’ve broken down common ingredient substitutes by food group—proteins, carbohydrates, and fats—to help you make easy swaps while preserving the nutritional integrity of your meals.

Remember, while these swaps aim to maintain similar nutritional values, the flavour and texture of your dish may vary. Always take these factors into account when making substitutions in your meal plan. Let’s dive in!

General Guidelines

Proteins

Meat Proteins

• • Chicken: Substitute with turkey, lean cuts of pork, lean cuts of beef, or fish like salmon, cod, or tuna. For vegetarians or vegans, alternatives include tofu, seitan, tempeh, or chickpeas.

• • Beef: Use bison, venison, lean pork cuts, or chicken. For vegetarians or vegans, tofu, tempeh, seitan, or black beans are excellent options.

• • Pork: Chicken, lean cuts of beef, or turkey can be good alternatives. For non-meat eaters, try tofu, tempeh, seitan, or lentils.

Fish Proteins

• • Salmon/Tuna/Cod: These fish can be substituted with each other interchangeably. Other alternatives include halibut, mackerel, and sardines. If you’re looking for non-fish proteins, consider lean meats like chicken, turkey, or lean cuts of beef. Tofu, tempeh, or seitan are great vegetarian or vegan options.

Eggs

• • Eggs can be replaced with egg whites or silken tofu in recipes. Certain recipes may also allow for chickpea flour (in omelettes) or mashed bananas and applesauce (in baking).

Tofu

• • Tofu can be replaced with tempeh, seitan, or chickpeas for vegetarians and vegans. For non-vegetarians, lean meats like chicken or turkey can work too.

Dairy

• • Milk: You can swap out regular milk with almond milk, oat milk, soy milk, or cashew milk.

• • Yogurt: Greek yoghourt can be used due to its higher protein content. Plant-based yoghurts such as soy or coconut yoghurt can be used as a dairy-free option.

• • Cheese: You can opt for lower-fat versions of cheese or use cottage cheese. Vegan cheeses or nutritional yeast can also be used as a dairy-free option.

• • Milk: You can swap out regular milk with almond milk, oat milk, soy milk, or cashew milk.

• • Yogurt: Greek yoghourt can be used due to its higher protein content. Plant-based yoghurts such as soy or coconut yoghurt can be used as a dairy-free option.

Carbohydrates

Grains

• • Rice: Substitute rice with quinoa, bulgur, couscous, barley, oats, buckwheat, amaranth, or polenta. Each of these alternatives offers a unique texture and nutrient profile, but they’re all high in fibre and complex carbohydrates.

Root Vegetables

• • Potatoes: Sweet potatoes, parsnips, or turnips can be used in place of regular potatoes. Also, butternut squash and pumpkin can provide a similar texture with a different nutrient profile.

Vegetables

• • Leafy Greens: Spinach, kale, chard, collard greens, and romaine lettuce are generally interchangeable.

• • Cruciferous Vegetables: Broccoli can be swapped with cauliflower, Brussels sprouts, cabbage, or kale.

• • Root Vegetables: Carrots can be replaced with parsnips, beets, or turnips.

• • Alliums: Onions, garlic, shallots, leeks, and chives can often be substituted for one another.

Fruits & Berries

• • Citrus Fruits: Oranges, grapefruits, lemons, and limes can be swapped.

• • Stone Fruits: Peaches, nectarines, plums, and apricots can replace one another.

• • Berries: Strawberries, raspberries, blueberries, and blackberries can be interchanged.

• • Pome Fruits: Apples and pears are easily swapped.

• • Tropical Fruits: Mangoes can be substituted with peaches or nectarines, while bananas can be replaced with papaya or avocados. Pineapple can be swapped with kiwi or citrus fruits, depending on the recipe.

Fats

Cooking Oils

• • Olive oil, avocado oil, and grapeseed oil can replace each other, bearing in mind their varying smoke points and flavour profiles.

Butter

• • Substitute butter with ghee. Coconut oil or avocado oil can also work well.

Nuts & Seeds

• • Almonds, walnuts, pecans, and hazelnuts can be swapped in baking or salads. Sunflower seeds, pumpkin seeds, chia seeds, and flax seeds can replace one another.

Olives

• • Green and black olives can be interchanged or swapped for nuts & seeds

The Food Substitute Alphabet

Below I will list an A-Z of common foods you’re likely to come across and below them the best like for like swaps you can switch them out for.

A

   Apples (1 medium, 95 calories, 25g carbs, 0.5g protein, 0.3g fat)

• • Pears (1 medium, 96 calories, 25g carbs, 1g protein, 0.3g fat)
  • Oranges (1 medium, 62 calories, 15g carbs, 1.5g protein, 0.2g fat)

      Almonds (1 oz, 164 calories, 6g carbs, 6g protein, 14g fat)

• • Walnuts (1 oz, 185 calories, 4g carbs, 4g protein, 18g fat)
  • Cashews (1 oz, 157 calories, 9g carbs, 5g protein, 12g fat)

      Avocado (1 medium, 227 calories, 17g carbs, 2.5g protein, 21g fat)

• • Mashed Sweet Potato (1/2 cup, 78 calories, 19g carbs, 1g protein, 0.2g fat)
  • Mashed Peas (1/2 cup, 60 calories, 10g carbs, 4g protein, 0.5g fat)

       Asparagus (5 spears, 20 calories, 4g carbs, 2g protein, 0.2g fat)

• • Broccoli (1 cup, 55 calories, 11g carbs, 4g protein, 0.6g fat)
  • Green Beans (1 cup, 44 calories, 10g carbs, 2g protein, 0.4g fat)

       Artichoke (1 medium, 60 calories, 14g carbs, 4g protein, 0.7g fat)

• • Brussels Sprouts (1 cup, 56 calories, 12g carbs, 4g protein, 0.6g fat)
  • Cauliflower (1 cup, 25 calories, 5g carbs, 2g protein, 0.3g fat)

      Arugula (1 cup, 5 calories, 1g carbs, 1g protein, 0.1g fat)

• • Spinach (1 cup, 7 calories, 1g carbs, 1g protein, 0.1g fat)
  • Kale (1 cup, 33 calories, 7g carbs, 2g protein, 0.9g fat)

       Apricots (2 medium, 30 calories, 8g carbs, 1g protein, 0.5g fat)

• • Peaches (1 medium, 59 calories, 15g carbs, 1g protein, 0.5g fat)
  • Plums (1 medium, 46 calories, 11g carbs, 1g protein, 0.3g fat)

      Acai (1 oz, 70 calories, 17g carbs, 1g protein, 4g fat)

• • Blueberries (1/2 cup, 42 calories, 11g carbs, 1g protein, 0.5g fat)
  • Raspberries (1/2 cup, 32 calories, 8g carbs, 1g protein, 0.7g fat)

       Adzuki Beans (1/2 cup, 130 calories, 27g carbs, 8g protein, 0.5g fat)

• • Lentils (1/2 cup, 115 calories, 20g carbs, 9g protein, 0.5g fat)
  • Chickpeas (1/2 cup, 134 calories, 22g carbs, 7g protein, 3g fat)

     Anchovies (2 oz, 70 calories, 0g carbs, 14g protein, 4g fat)

• • Sardines (2 oz, 130 calories, 0g carbs, 22g protein, 9g fat)
  • Tuna (2 oz, 50 calories, 0g carbs, 11g protein, 0.5g fat)

      Artichoke Hearts (1/2 cup, 50 calories, 11g carbs, 4g protein, 0.5g fat)

• • Hearts of Palm (1/2 cup, 40 calories, 8g carbs, 2g protein, 0.3g fat)
  • Green Olives (10 medium, 50 calories, 3g carbs, 1g protein, 5g fat

      Asparagus Spears (5 spears, 20 calories, 4g carbs, 2g protein, 0.2g fat)

• • Broccoli (1 cup, 55 calories, 11g carbs, 4g protein, 0.6g fat)
  • Green Beans (1 cup, 44 calories, 10g carbs, 2g protein, 0.4g fat)

     Avocado Oil (1 tbsp, 120 calories, 0g carbs, 0g protein, 14g fat)

• • Olive Oil (1 tbsp, 120 calories, 0g carbs, 0g protein, 14g fat)
  • Coconut Oil (1 tbsp, 120 calories, 0g carbs, 0g protein, 14g fat)

     Agave Nectar (1 tbsp, 60 calories, 16g carbs, 0g protein, 0g fat)

• • Honey (1 tbsp, 64 calories, 17g carbs, 0g protein, 0g fat)
  • Maple Syrup (1 tbsp, 52 calories, 13g carbs, 0g protein, 0g fat)

B

      Bananas (1 medium, 105 calories, 27g carbs, 1g protein, 0.3g fat)

• • Mango (1 cup, 107 calories, 28g carbs, 2g protein, 0.6g fat)
  • Papaya (1 cup, 120 calories, 31g carbs, 2g protein, 1g fat)

      Beets (1/2 cup, 35 calories, 8g carbs, 2g protein, 0.2g fat)

• • Carrots (1/2 cup, 25 calories, 6g carbs, 1g protein, 0.2g fat)
  • Sweet Potatoes (1/2 cup, 60 calories, 14g carbs, 2g protein, 0.2g fat)

      Bell Peppers (1 medium, 30 calories, 7g carbs, 1g protein, 0.3g fat)

• • Zucchini (1 cup, 33 calories, 7g carbs, 2g protein, 0.4g fat)
  • Eggplant (1 cup, 25 calories, 6g carbs, 1g protein, 0.2g fat)

      Blueberries (1/2 cup, 42 calories, 11g carbs, 1g protein, 0.5g fat)

• • Raspberries (1/2 cup, 32 calories, 8g carbs, 1g protein, 0.7g fat)
  • Blackberries (1/2 cup, 42 calories, 9g carbs, 2g protein, 0.7g fat) 

      Black Beans (1/2 cup, 100 calories, 20g carbs, 7g protein, 0.5g fat)

• • Lentils (1/2 cup, 115 calories, 20g carbs, 9g protein, 0.5g fat)
  • Chickpeas (1/2 cup, 134 calories, 22g carbs, 7g protein, 3g fat)

      Bok Choy (1 cup, 9 calories, 1g carbs, 1g protein, 0.2g fat)

• • Spinach (1 cup, 7 calories, 1g carbs, 1g protein, 0.1g fat)
  • Kale (1 cup, 33 calories, 7g carbs, 2g protein, 0.5g fat)

C

      Cauliflower (1 cup, 25 calories, 5g carbs, 2g protein, 0.3g fat)

• • Broccoli (1 cup, 31 calories, 6g carbs, 3g protein, 0.4g fat)
  • Brussels Sprouts (1 cup, 56 calories, 12g carbs, 4g protein, 0.5g fat)

      Cantaloupe (1 cup, 54 calories, 13g carbs, 1g protein, 0.3g fat)

• • Honeydew (1 cup, 64 calories, 16g carbs, 1g protein, 0.3g fat)
  • Watermelon (1 cup, 46 calories, 12g carbs, 1g protein, 0.3g fat)

     Carrots (1/2 cup, 25 calories, 6g carbs, 1g protein, 0.2g fat)

• • Sweet Potatoes (1/2 cup, 60 calories, 14g carbs, 2g protein, 0.2g fat)
  • Butternut Squash (1/2 cup, 41 calories, 10g carbs, 1g protein, 0.1g fat)

      Cashews (1 oz, 157 calories, 9g carbs, 5g protein, 12g fat)

• • Almonds (1 oz, 164 calories, 6g carbs, 6g protein, 14g fat)
  • Pistachios (1 oz, 159 calories, 8g carbs, 6g protein, 13g fat)

      Chicken Breast (3 oz, 140 calories, 0g carbs, 26g protein, 3g fat)

• • Turkey Breast (3 oz, 140 calories, 0g carbs, 25g protein, 1g fat)
  • Salmon (3 oz, 140 calories, 0g carbs, 21g protein, 7g fat)

      Cucumbers (1 cup, 16 calories, 4g carbs, 1g protein, 0.2g fat)

• • Radishes (1 cup, 19 calories, 4g carbs, 1g protein, 0.2g fat)
  • Zucchini (1 cup, 33 calories, 7g carbs, 2g protein, 0.4g fat)

D

    Dates (1 medium, 66 calories, 18g carbs, 1g protein, 0.2g fat)

• • Raisins (1 oz, 84 calories, 22g carbs, 1g protein, 0.3g fat)
  • Figs (1 medium, 47 calories, 12g carbs, 1g protein, 0.3g fat)

      Dark Chocolate (1 oz, 170 calories, 15g carbs, 3g protein, 13g fat)

• • Cocoa Powder (1 tablespoon, 12 calories, 2g carbs, 1g protein, 1g fat)
  • Carob Powder (1 tablespoon, 25 calories, 6g carbs, 1g protein, 0g fat)

• • Dark Chocolate with Nuts (1 oz, 150 calories, 12g carbs, 3g protein, 10g fat)

• • Chia Pudding with Cocoa Powder (1/2 cup, approximately 150 calories, 14g carbs, 7g protein, 9g fat)

      Deli Meat (2 oz, 80-100 calories, 1-2g carbs, 14-20g protein, 2-5g fat)

• • Tuna (3 oz, 99 calories, 0g carbs, 23g protein, 1g fat)
  • Turkey (3 oz, 140 calories, 0g carbs, 25g protein, 1g fat)

      Dried Apricots (1 oz, 80 calories, 22g carbs, 1g protein, 0.3g fat)

• • Dried Plums (1 oz, 80 calories, 20g carbs, 1g protein, 0.3g fat)
  • Dried Cranberries (1 oz, 80 calories, 22g carbs, 1g protein, 0.3g fat)

      Dijon Mustard (1 tsp, 5 calories, 1g carbs, 0g protein, 0g fat)

• • Yellow Mustard (1 tsp, 5 calories, 1g carbs, 0g protein, 0g fat)
  • Honey Mustard (1 tsp, 20 calories, 4g carbs, 0g protein, 1g fat)

E

     Eggs (1 large, 70 calories, 1g carbs, 6g protein, 5g fat)

• • Silken Tofu (1/2 cup, 70 calories, 2g carbs, 8g protein, 4g fat)
  • Greek Yogurt (1/2 cup, 80 calories, 4g carbs, 12g protein, 6g fat)
  • Cottage Cheese (1/2 cup, 80 calories, 4g carbs, 14g protein, 4g fat)

      Edamame (1 cup, 189 calories, 18g carbs, 17g protein, 10g fat)

• • Chickpeas (1 cup, 269 calories, 45g carbs, 14g protein, 9g fat)
  • Lentils (1 cup, 230 calories, 40g carbs, 18g protein, 1g fat
  • Black Beans (1 cup, 227 calories, 41g carbs, 15g protein, 1g fat)

       Endives (1 cup, 5 calories, 1g carbs, 0.5g protein, 0g fat)

• • Arugula (1 cup, 5 calories, 0.5g carbs, 0.7g protein, 0.1g fat)
  • Radicchio (1 cup, 10 calories, 2g carbs, 1g protein, 0.2g fat)
  • Escarole (1 cup, 7 calories, 1g carbs, 1g protein, 0.1g fat)

 F

      Farro (1/4 cup dry, 170 calories, 35g carbs, 6g protein, 1g fat)

• • Brown Rice (1 cup, 216 calories, 45g carbs, 5g protein, 2g fat)
  • Barley (1 cup, 193 calories, 43g carbs, 6g protein, 2g fat)
  • Quinoa (1 cup, 222 calories, 39g carbs, 8g protein, 4g fat)

    Figs, fresh (1 medium, 37 calories, 10g carbs, 0g protein, 0g fat)

• • Fresh Grapes (1 cup, 104 calories, 27g carbs, 1g protein, 0.7g fat)
  • Fresh Cherries (1 cup, 97 calories, 25g carbs, 2g protein, 0.5g fat)
  • Fresh Peaches (1 medium, 59 calories, 15g carbs, 1g protein, 0.5g fat)

      Figs, dried (2 medium, 47 calories, 12g carbs, 1g protein, 0g fat)

• • Prunes (1 oz, 68 calories, 18g carbs, 1g protein, 0.3g fat)
  • Raisins (1 oz, 84 calories, 22g carbs, 1g protein, 0.3g fat)
  • Dates (1 oz, 114 calories, 31g carbs, 1g protein, 0.2g fat

       Fish (Salmon) (3 oz cooked, 155 calories, 0g carbs, 22g protein, 7g fat)

• • Tuna (3 oz, 99 calories, 0g carbs, 21g protein, 1g fat)
  • Cod (3 oz, 71 calories, 1g carbs, 15g protein, 1g fat)
  • Tilapia (3 oz, 92 calories, 1g carbs, 19g protein, 2g fat)

       Flaxseed (1 tbsp ground, 37 calories, 2g carbs, 1g protein, 3g fat)

• • Chia seeds (1 oz, 138 calories, 12g carbs, 5g protein, 9g fat)
  • Hemp seeds (1 oz, 159 calories, 3g carbs, 10g protein, 14g fat)
  • Sunflower seeds (1 oz, 160 calories, 6g carbs, 6g protein, 14g fat)

 G

      Grapes (1 cup, 104 calories, 27g carbs, 1g protein, 0.7g fat)

• • Raisins (1 oz, 84 calories, 22g carbs, 1g protein, 0.3g fat)
  • Dried cranberries (1 oz, 140 calories, 36g carbs, 0.6g protein, 0.3g fat)
  • Dried apricots (1 oz, 70 calories, 17g carbs, 1g protein, 0.3g fat)

     Grapefruit (1/2 medium, 41 calories, 10g carbs, 1g protein, 0g fat)

• • Pummelo (1 medium, 74 calories, 19g carbs, 1g protein, 0.2g fat)
  • Oranges (1 medium, 62 calories, 16g carbs, 2g protein, 0.2g fat)
  • Tangerines (1 medium, 35 calories, 9g carbs, 1g protein, 0.2g fat)

     Greek Yogurt (1 cup, 130 calories, 7g carbs, 17g protein, 6g fat)

• • Skyr (1 cup, 120 calories, 7g carbs, 20g protein, 0.5g fat)
  • Cottage Cheese (1/2 cup, 70-80 calories, 4-6g carbs, 14g protein, 1-2g fat)
  • Regular Yogurt (1 cup, 120-130 calories, 12-17g carbs, 8-12g protein, 2-5g fat)

       Green Beans (1 cup, 44 calories, 10g carbs, 2g protein, 0.5g fat)

• • Snow Peas (1 cup, 41 calories, 8g carbs, 3g protein, 0.4g fat)
  • Sugar Snap Peas (1 cup, 56 calories, 11g carbs, 4g protein, 0.6g fat)
  • Asparagus (1 cup, 40 calories, 8g carbs, 4g protein, 0.5g fat)

      Grilled Chicken Breast (3 oz, 140 calories, 0g carbs, 26g protein, 3g fat)

• • Grilled Turkey Breast (3 oz, 140 calories, 0g carbs, 26g protein, 2g fat)
  • Grilled Tuna (3 oz, 100 calories, 0g carbs, 22g protein, 1g fat)
  • Grilled Shrimp (3 oz, 84 calories, 0.5g carbs, 18g protein, 1.5g fat)

 H

      Harissa (1 tbsp, 19 calories, 2g carbs, 1g protein, 1g fat)

• • Chimichurri (1 tbsp, 20 calories, 1g carbs, 0.5g protein, 2g fat)
  • Salsa (1 tbsp, 5 calories, 1g carbs, 0.5g protein, 0g fat)
  • Romesco sauce (1 tbsp, 35 calories, 2g carbs, 1g protein, 4g fat)

     Hokkaido pumpkin (1 cup cubed, 30 calories, 8g carbs, 1g protein, 0g fat)

• • Butternut squash (1 cup, 82 calories, 21g carbs, 2g protein, 1g fat)
  • Sweet potato (1 medium, 103 calories, 26g carbs, 2g protein, 0g fat)
  • Acorn squash (1 cup, 83 calories, 21g carbs, 2g protein, 1g fat)

    Honey (1 tbsp, 64 calories, 17g carbs, 0g protein, 0g fat)

• • Agave syrup (1 tsp, 20 calories, 5g carbs, 0g protein, 0g fat)
  • Maple syrup (1 tsp, 52 calories, 13g carbs, 0g protein, 0g fat)
  • Coconut sugar (1 tsp, 15 calories, 4g carbs, 0g protein, 0g fat)

   Honeydew Melon (1 tbsp, 64 calories, 17g carbs, 0g protein, 0g fat)

• • Cantaloupe (1 cup, 60 calories, 15g carbs, 1g protein, 0.3g fat)
  • Watermelon (1 cup, 46 calories, 12g carbs, 1g protein, 0.5g fat)

     Hummus (2 tbsp, 70 calories, 6g carbs, 2g protein, 4g fat)

• • Guacamole (2 tbsp, 140 calories, 8g carbs, 2g protein, 14g fat)
  • Baba Ghanoush (2 tbsp, 60 calories, 5g carbs, 2g protein, 5g fat)

 I

       Iceberg Lettuce (1 cup, 5 calories, 1g carbs, 1g protein, 0g fat)

• • Romaine Lettuce (1 cup, 10 calories, 2g carbs, 1g protein, 0.5g fat)
  • Green Leaf Lettuce (1 cup, 5 calories, 1g carbs, 1g protein, 0g fat)

       Infused Water (8 fl oz, 0 calories, 0g carbs, 0g protein, 0g fat)

• • Sparkling Water (8 fl oz, 0 calories, 0g carbs, 0g protein, 0g fat)
  • Mineral Water (8 fl oz, 0 calories, 0g carbs, 0g protein, 0g fat)

 J

      Jackfruit (1 cup, 155 calories, 40g carbs, 3g protein, 1g fat)

• • Mango (1 cup, 99 calories, 25g carbs, 1g protein, 0.5g fat)
  • Papaya (1 cup, 120 calories, 31g carbs, 2g protein, 1g fat)
  • Pineapple (1 cup, 82 calories, 22g carbs, 1g protein, 0.3g fat)

       Jicama (1 cup, 46 calories, 11g carbs, 1g protein, 0.1g fat)

• • Radish (1 cup, 19 calories, 4g carbs, 1g protein, 0.1g fat)
  • Turnip (1 cup, 28 calories, 6g carbs, 1g protein, 0.1g fat)
  • Kohlrabi (1 cup, 40 calories, 9g carbs, 2g protein, 0.4g fat)

     Jerusalem Artichokes (1 cup sliced, 110 calories, 26g carbs, 3g protein, 0g fat)

• • Parsnips (1 cup, 116 calories, 30g carbs, 2g protein, 0.8g fat)
  • Sweet Potatoes (1 medium, 103 calories, 24g carbs, 2g protein, 0.3g fat)
  • Yams (1 medium, 103 calories, 25g carbs, 2g protein, 0.2g fat)

      Jalapeno Peppers (1 medium, 4 calories, 1g carbs, 0g protein, 0g fat)

• • Serrano Peppers (1 medium, 8 calories, 2g carbs, 0.7g protein, 0.2g fat)
  • Banana Peppers (1 medium, 5 calories, 1.2g carbs, 0.3g protein, 0.1g fat)

 K

      Kabocha Squash (1 cup cubed, 40 calories, 10g carbs, 1g protein, 0g fat)

• • Butternut Squash (1 cup, 63 calories, 15g carbs, 2g protein, 0.5g fat)
  • Acorn Squash (1 cup, 80 calories, 20g carbs, 2g protein, 0.5g fat)

      Kale (1 cup chopped, 33 calories, 6g carbs, 3g protein, 1g fat)

• • Spinach (1 cup, 7 calories, 1g carbs, 0.86g protein, 0.12g fat)
  • Swiss Chard (1 cup, 7 calories, 1g carbs, 0.86g protein, 0.12g fat)

      Kidney Beans (1/2 cup cooked, 110 calories, 20g carbs, 8g protein, 0g fat)

• •   Black Beans (1/2 cup, 114 calories, 20g carbs, 8g protein, 0.5g fat)
  • Lentils (1/2 cup, 115 calories, 20g carbs, 9g protein, 0.5g fat)

     Kimchi (1/2 cup, 20 calories, 4g carbs, 1g protein, 0g fat)

• • Sauerkraut (1 cup, 19 calories, 4g carbs, 1g protein, 0.2g fat)
  • Pickled Ginger (1 oz, 9 calories, 2g carbs, 0.1g protein, 0g fat)
  • Pickled Cucumbers (1 oz, 4 calories, 1g carbs, 0.1g protein, 0g fat)

       Kohlrabi (1 cup cubed, 36 calories, 8g carbs, 2g protein, 0g fat)

• • Turnips (1 cup, 34 calories, 7g carbs, 1g protein, 0.2g fat)
  • Jicama (1 cup, 46 calories, 11g carbs, 1g protein, 0.2g fat)
  • Parsnips (1 cup, 116 calories, 28g carbs, 1.5g protein, 0.3g fat)

     Kiwi (1 medium, 61 calories, 15g carbs, 1g protein, 0g fat)

• •   Papaya (1 cup, 119 calories, 31g carbs, 2g protein, 0.9g fat)
  • Mango (1 cup, 107 calories, 29g carbs, 2g protein, 1g fat)

 L

     Lamb (3 ounces, 165 calories, 0g carbs, 23g protein, 8g fat)

• • Pork (3 ounces, 145 calories, 0g carbs, 23g protein, 6g fat)
  • Beef (3 ounces, 178 calories, 0g carbs, 22g protein, 10g fat)
  • Chicken (3 ounces, 140 calories, 0g carbs, 23g protein, 4g fat)

      Leeks (1 medium, 30 calories, 7g carbs, 2g protein, 0g fat)

• • Shallots (1 medium, 30 calories, 7g carbs, 1g protein, 0g fat)
  • Garlic (1 clove, 4 calories, 1g carbs, 0.2g protein, 0g fat)
  • Onions (1 medium, 44 calories, 11g carbs, 1.8g protein, 0.1g fat)

       Lemon (1 medium, 17 calories, 8g carbs, 1g protein, 0g fat)

• • Lime (1 medium, 30 calories, 11g carbs, 1g protein, 0g fat)
  • Orange (1 medium, 60 calories, 15g carbs, 1.5g protein, 0.2g fat)
  • Grapefruit (1 medium, 52 calories, 13g carbs, 1g protein, 0.2g fat)

       Lima Beans (1/2 cup, 109 calories, 20g carbs, 7g protein, 0.9g fat)

• • Chickpeas (1/2 cup, 109 calories, 19g carbs, 7g protein, 2.6g fat)
  • Edamame (1/2 cup, 121 calories, 10g carbs, 11g protein, 5g fat)
  • Black Beans (1/2 cup, 114 calories, 20g carbs, 7g protein, 0.9g fat)

      Lychee (1 cup, 134 calories, 34g carbs, 2g protein, 1g fat)

• • Kiwi (1 medium, 61 calories, 15g carbs, 1g protein, 1g fat)
  • Mango (1 cup, 107 calories, 29g carbs, 1g protein, 1g fat)
  • Papaya (1 cup, 120 calories, 31g carbs, 2g protein, 1g fat)

      Lobster (3 oz, 82 calories, 1g carbs, 18g protein, 0.9g fat)

• • Shrimp (3 oz, 84 calories, 0.5g carbs, 18g protein, 1g fat)
  • Scallops (3 oz, 97 calories, 3g carbs, 17g protein, 1g fat)
  • Clams (3 oz, 90 calories, 4g carbs, 15g protein, 1g fat)

       Lime (1 medium, 30 calories, 8g carbs, 1g protein, 0.2g fat)

• • Lemon (1 medium, 17 calories, 5.5g carbs, 1g protein, 0.3g fat)
  • Green Apple (1 medium, 95 calories, 25g carbs, 1g protein, 0.3g fat)
  • Key Lime (1 medium, 30 calories, 8g carbs, 1g protein, 0.2g fat)

 M

       Macadamia Nuts (1 oz, 204 calories, 4g carbs, 2g protein, 21g fat)

• • Almonds (1 oz, 164 calories, 14g fat, 6g protein, 6g carbs)
  • Peanuts (1 oz, 159 calories, 14g fat, 7g protein, 6g carbs)
  • Walnuts (1 oz, 185 calories, 18g fat, 4g protein, 4g carbs)

      Mandarins (1 medium, 35 calories, 9g carbs, 1g protein, 0.2g fat)

• • Grapefruit (1/2 medium, 37 calories, 10g carbs, 1g protein, 0.1g fat)
  • Oranges (1 medium, 60 calories, 15g carbs, 2g protein, 0.2g fat)
  • Tangerines (1 medium, 47 calories, 12g carbs, 1g protein, 0.2g fat)

      Mangosteen (1 medium, 70 calories, 18g carbs, 1g protein, 0.5g fat)

• • Raspberries (1 cup, 64 calories, 15g carbs, 1g protein, 0.8g fat)
  • Strawberries (1 cup, 49 calories, 12g carbs, 1g protein, 0.5g fat)
  • Blueberries (1 cup, 84 calories, 21g carbs, 1g protein, 0.5g fat)

     Mascarpone (2 tbsp, 200 calories, 2g carbs, 6g protein, 20g fat)

• • Greek Yogurt (1/2 cup, 100 calories, 4g carbs, 14g protein, 0g fat)
  • Cottage Cheese (1/2 cup, 82 calories, 3g carbs, 14g protein, 2g fat)
  • Ricotta Cheese (2 tbsp, 50 calories, 1g carbs, 5g protein, 4g fat)

     Melon (1 cup, 53 calories, 13g carbs, 1g protein, 0.2g fat)

• • Papaya (1 cup, 119 calories, 31g carbs, 2g protein, 0.3g fat)
  • Pineapple (1 cup, 82 calories, 22g carbs, 1g protein, 0.2g fat)
  • Honeydew (1 cup, 64 calories, 17g carbs, 1g protein, 0.2g fat)

     Millet (1/4 cup, 148 calories, 32g carbs, 4g protein, 2g fat)

• • Brown Rice (1/4 cup, 108 calories, 24g carbs, 2g protein, 2g fat)
  • Quinoa (1/4 cup, 111 calories, 20g carbs, 4g protein, 2g fat)
  • Bulgur (1/4 cup, 109 calories, 25g carbs, 4g protein, 0.8g fat)

     Mung Beans (1/2 cup, 109 calories, 20g carbs, 7g protein, 0.9g fat)

• • Lentils (1/2 cup, 115 calories, 20g carbs, 9g protein, 0.9g fat)
  • Chickpeas (1/2 cup, 134 calories, 22g carbs, 7g protein, 3g fat)
  • Black Beans (1/2 cup, 114 calories, 20g carbs, 8g protein, 1g fat)

      Mushrooms, Common (1 cup, 15 calories, 3g carbs, 2g protein, 0.3g fat)

• • Portobello Mushrooms (1 cup, 20 calories, 4g carbs, 4g protein, 0.5g fat)
  • Oyster Mushrooms (1 cup, 16 calories, 3g carbs, 3g protein, 0.2g fat)
  • Shiitake Mushrooms (1 cup, 20 calories, 4g carbs, 2g protein, 0.3g fat)

 N

      Navy Beans (1/2 cup cooked, 127 calories, 23g carbs, 8g protein, 0g fat)

• • Lentils (1/2 cup, 115 calories, 20g carbs, 9g protein, 1g fat)
  • Black Beans (1/2 cup, 114 calories, 20g carbs, 8g protein, 1g fat)

       Nectarines (1 medium, 60 calories, 14g carbs, 1g protein, 0g fat)

• • Peaches (1 medium, 59 calories, 15g carbs, 1g protein, 1g fat)
  • Plums (1 medium, 46 calories, 11g carbs, 1g protein, 0.5g fat)

       Noodles, Rice  (1 cup cooked, 200 calories, 44g carbs, 4g protein, 0g fat)

• • Quinoa (1/2 cup, 111 calories, 20g carbs, 4g protein, 2g fat)
  • Couscous (1/2 cup, 108 calories, 24g carbs, 3g protein, 1g fat)

      Nori (1 sheet, 6 calories, 1g carbs, 1g protein, 0g fat)

• • Seaweed, Dried (1 tbsp, 10 calories, 2g carbs, 1g protein, 0.2g fat)
  • Wakame (1 tbsp, 5 calories, 1g carbs, 1g protein, 0.1g fat)

 P

     Papaya (1 cup, 120 calories, 31g carbs, 2g protein, 1g fat)

• • Pineapple (1 cup, 82 calories, 22g carbs, 1g protein, 0.3g fat)
  • Mango (1 cup, 107 calories, 27g carbs, 1.5g protein, 1g fat)
  • Peaches (1 medium, 37 calories, 9g carbs, 1g protein, 0.3g fat)

           Parsnips (1 cup chopped, 100 calories, 24g carbs, 2g protein, 0g fat)

• • Sweet Potato (1 cup, 103 calories, 24g carbs, 2g protein, 0.3g fat)

• • Carrots (1 cup, 52 calories, 12g carbs, 1g protein, 0.3g fat)
  • Butternut Squash (1 cup, 82 calories, 21g carbs, 2g protein, 0.5g fat)

      Passionfruit (1 medium, 17 calories, 4g carbs, 0g protein, 0g fat)

• • Kiwi (1 fruit, 61 calories, 15g carbs, 1g protein, 0.7g fat)
  • Mango (1 cup, 99 calories, 24g carbs, 1.5g protein, 1.4g fat)
  • Papaya (1 cup, 120 calories, 31g carbs, 2g protein, 1g fat)

     Peanuts (1 oz, 161 calories, 6g carbs, 7g protein, 14g fat)

• • Almonds (1 oz, 164 calories, 6g carbs, 6g protein, 14g fat)
  • Cashews (1 oz, 157 calories, 9g carbs, 5g protein, 12g fat)
  • Pistachios (1 oz, 156 calories, 8g carbs, 6g protein, 13g fat)

       Pear (1 medium, 101 calories, 27g carbs, 1g protein, 0g fat)

• • Apple (1 medium, 95 calories, 25g carbs, 1g protein, 0.3g fat)
  • Peach (1 medium, 60 calories, 15g carbs, 1g protein, 0.5g fat)
  • Plum (1 medium, 46 calories, 12g carbs, 1g protein, 0.3g fat      

      Peas (1 cup, 134 calories, 24g carbs, 8g protein, 1g fat)

• • Lentils (1 cup, 230 calories, 40g carbs, 18g protein, 1g fat)
  • Chickpeas (1 cup, 269 calories, 45g carbs, 14g protein, 4g fat)
  • Black Beans (1 cup, 227 calories, 41g carbs, 15g protein, 1g fat)

     Pecan Nuts (1 oz, 200 calories, 3g protein, 20g fat, 9g carbs)

• • Almonds (1 oz, 164 calories, 6g protein, 14g fat, 6g carbs)
  • Walnuts (1 oz, 185 calories, 4g protein, 18g fat, 4g carbs)
  • Cashews (1 oz, 157 calories, 5g protein, 12g fat, 9g carbs)

      Peppers (1 cup, 24 calories, 6g carbs, 1g protein, 0.3g fat)

• • Zucchini (1 cup, 33 calories, 7g carbs, 2g protein, 0.5g fat)
  • Eggplant (1 cup, 25 calories, 6g carbs, 1g protein, 0.2g fat)
  • Squash (1 cup, 30 calories, 7g carbs, 1g protein, 0.3g fat)

      Poppy Seeds (1 tbsp, 46 calories, 3g carbs, 2g protein, 3g fat)

• • Chia Seeds (1 Tbsp, 60 calories, 4g carbs, 2g protein, 4g fat)
  • Hemp Seeds (1 Tbsp, 60 calories, 1g carbs, 5g protein, 5g fat)
  • Sesame Seeds (1 Tbsp, 55 calories, 2g carbs, 2g protein, 5g fat)

       Pumpkin (1 cup cubed, 30 calories, 8g carbs, 1g protein, 0g fat)

• • Butternut Squash (1 cup, 63 calories, 16g carbs, 2g protein, 0.6g fat)
  • Sweet Potato (1 cup, 103 calories, 24g carbs, 2g protein, 0g fat)
  • Carrots (1 cup, 52 calories, 12g carbs, 1g protein, 0.2g fat)

 Q

       Quinoa (1/2 cup cooked, 111 calories, 20g carbs, 4g protein, 2g fat)

• • Barley (1 cup, 193 calories, 44g carbs, 3g protein, 0.7g fat)
  • Farro (1 cup, 220 calories, 47g carbs, 8g protein, 1g fat)
  • Brown Rice (1 cup, 216 calories, 45g carbs, 5g protein, 1.8g fat

      Quorn (1 cup, 100 calories, 8g carbs, 13g protein, 2g fat)

• • Tofu (1/2 cup, 88 calories, 3g carbs, 10g protein, 5g fat)
  • Seitan (3 oz, 100 calories, 3g carbs, 17g protein, 1g fat)

• • Tempeh (1/2 cup, 160 calories, 10g carbs, 15g protein, 9g fat)

      Quince (1 medium, 52 calories, 14g carbs, 1g protein, 0g fat)

• • Apples (1 medium, 95 calories, 25g carbs, 0.5g protein, 0.3g fat)
  • Pears (1 medium, 101 calories, 27g carbs, 1g protein, 0.3g fat)
  • Apricots (3 whole, 50 calories, 12g carbs, 1g protein, 0g fat)

 R

      Radishes (1 cup sliced, 19 calories, 4g carbs, 1g protein, 0g fat)

• • Carrots (1 cup, 52 calories, 12g carbs, 1g protein, 0.2g fat
  • Cucumbers (1 cup, 16 calories, 4g carbs, 1g protein, 0g fat)
  • Celery (1 cup, 16 calories, 3g carbs, 1g protein, 0g fat)

      Raspberries (1 cup, 64 calories, 15g carbs, 1g protein, 0g fat)

• • Blackberries (1 cup, 62 calories, 14g carbs, 2g protein, 1g fat)
  • Strawberries (1 cup, 49 calories, 12g carbs, 1g protein, 0g fat)
  • Blueberries (1 cup, 84 calories, 21g carbs, 1g protein, 0.5g fat)

      Red peppers (1 cup sliced, 46 calories, 9g carbs, 2g protein, 0g fat)

• • Yellow peppers (1 cup, 50 calories, 12g carbs, 2g protein, 0.5g fat)
  • Green peppers (1 cup, 30 calories, 7g carbs, 1g protein, 0g fat)
  • Tomatoes (1 cup, 32 calories, 7g carbs, 2g protein, 0.5g fat)

 S

      Spinach (1 cup, 7 calories, 1g carbs, 1g protein, 0g fat)

• • Kale (1 cup, 33 calories, 6g carbs, 3g protein, 0.6g fat)
  • Swiss chard (1 cup, 35 calories, 7g carbs, 3g protein, 0.2g fat)
  • Arugula (1 cup, 5 calories, 0.5g carbs, 0.5g protein, 0g fat)

      Salmon (3 oz cooked, 155 calories, 0g carbs, 22g protein, 7g fat)

• • Trout (3 oz, cooked, 120 calories, 0g carbs, 22g protein, 3g fat)
  • Tuna (3 oz, cooked, 93 calories, 0g carbs, 20g protein, 1g fat)
  • Sardines (3 oz, canned in water, 108 calories, 0g carbs, 23g protein, 2g fat)

      Sweet potato (1 medium, 103 calories, 24g carbs, 2g protein, 0g fat)

• • Butternut squash (1 cup, cooked, 82 calories, 22g carbs, 2g protein, 0g fat)
  • Pumpkin (1 cup, cooked, 49 calories, 12g carbs, 2g protein, 1g fat)
  • Carrots (1 cup, chopped, 52 calories, 12g carbs, 1g protein, 0.2g fat)

      Strawberries (1 cup sliced, 53 calories, 13g carbs, 1g protein, 0g fat)

• • Blueberries (1 cup, 84 calories, 21g carbs, 1g protein, 0.5g fat)
  • Raspberries (1 cup, 64 calories, 15g carbs, 1g protein, 0.8g fat)
  • Blackberries (1 cup, 62 calories, 14g carbs, 2g protein, 0.7g fat)

     Sardines (3 oz canned in oil, 177 calories, 0g carbs, 23g protein, 9g fat)

• • Tuna (3 oz, cooked, 93 calories, 0g carbs, 20g protein, 1g fat)
  • Anchovies (1 oz, canned in oil, 69 calories, 0g carbs, 9g protein, 4g fat)
  • Mackerel (3 oz, cooked, 185 calories, 0g carbs, 22g protein, 10g fat)

     Sunflower seeds (1 oz, 164 calories, 6g carbs, 6g protein, 14g fat)

• • Pumpkin seeds (1 oz, 153 calories, 5g carbs, 7g protein, 13g fat)
  • Chia seeds (1 oz, 138 calories, 12g carbs, 5g protein, 9g fat)
  • Flaxseeds (1 oz, 150 calories, 8g carbs, 5g protein, 12g fat)

      Shrimp (3 oz cooked, 84 calories, 0g carbs, 18g protein, 1g fat)

• • Scallops (3 oz, cooked, 75 calories, 4g carbs, 14g protein, 1g fat)
  • Cod (3 oz, cooked, 89 calories, 0g carbs, 20g protein, 1g fat)
  • Crab (3 oz, cooked, 73 calories, 0g carbs, 17g protein, 1g fat)

   Sultanas (1 oz, 85 calories, 22g carbs, 1g protein, 0g fat)

• • Raisins (1/4 cup, 108 calories, 28g carbs, 1g protein, 0g fat)

• • Dried cranberries (1/4 cup, 93 calories, 25g carbs, 0g protein, 0g fat), 
  • Dried apricots (3 pieces, 51 calories, 12g carbs, 1g protein, 0g fat)

       Shallot (1 medium, 10 calories, 2g carbs, 0g protein, 0g fat)

• • Onion (1 medium, 44 calories, 10g carbs, 1g protein, 0g fat)
  • Garlic (1 clove, 4 calories, 1g carbs, 0g protein, 0g fat)
  • Leek (1/2 cup chopped, 16 calories, 4g carbs, 1g protein, 0g fat)

        Squash (pumpkin) (1 cup cubed, 30 calories, 8g carbs, 1g protein, 0g fat)

• • Butternut squash (1 cup, cubed, 82 calories, 22g carbs, 2g protein, 0g fat)
  • Acorn squash (1 cup, cubed, 115 calories, 30g carbs, 2g protein, 0g fat)
  • Spaghetti squash (1 cup, cooked, 42 calories, 10g carbs, 1g protein, 0g fat)

      Soba noodles (1 cup cooked, 113 calories, 24g carbs, 4g protein, 0.5g fat)

• •  Whole wheat pasta (1 cup, cooked, 174 calories, 37g carbs, 7g protein, 1g fat
  •  Brown rice noodles (1 cup, cooked, 192 calories, 39g carbs, 4g protein, 2g fat)
  • Zucchini noodles (1 cup, raw, 20 calories, 4g carbs, 2g protein, 0g fat)

      Sesame seeds (1 tbsp, 52 calories, 2g carbs, 2g protein, 4g fat)

• • Chia seeds (1 tbsp, 60 calories, 5g carbs, 3g protein, 4g fat)
  • Flax seeds (1 tbsp, 37 calories, 2g carbs, 1g protein, 3g fat)
  • Sunflower seeds (1 tbsp, 47 calories, 1g carbs, 2g protein, 4g fat)

 T

       Tomatoes (1 medium, 22 calories, 5g carbs, 1g protein, 0g fat)

• • Grape Tomatoes (1 cup, 27 calories, 5.8g carbs, 1.3g protein, 0.2g fat)
  • Red Bell Peppers (1 cup, chopped, 46 calories, 9g carbs, 1g protein, 0.5g fat)
  • Yellow Squash (1 cup, sliced, 18 calories, 4g carbs, 1g protein, 0g fat)

       Turkey Breast (3 oz cooked, 125 calories, 0g carbs, 26g protein, 2g fat)

• • Chicken Breast (3 oz, cooked, 140 calories, 0g carbs, 26g protein, 3g fat)
  • Tofu (3 oz, 50 calories, 2g carbs, 6g protein, 2.5g fat)
  • Lean Beef (3 oz, cooked, 154 calories, 0g carbs, 26g protein, 5g fat)

      Tuna (3 oz canned in water, 73 calories, 0g carbs, 16g protein, 1g fat)

• • Salmon (3 oz, cooked, 121 calories, 0g carbs, 17g protein, 5g fat)
  • Sardines (2 oz, canned in water, drained, 87 calories, 0g carbs, 10g protein, 5g fat)
  • Mackerel (3 oz, cooked, 186 calories, 0g carbs, 20g protein, 12g fat)

      Tofu (1/2 cup, 94 calories, 3g carbs, 10g protein, 5g fat)

• • Tempeh (1/2 cup, crumbled, 160 calories, 9g carbs, 15g protein, 8g fat)
  • Edamame (1/2 cup, shelled, cooked, 95 calories, 7g carbs, 8g protein, 4g fat)
  • Seitan (1/2 cup, 190 calories, 6g carbs, 32g protein, 3g fat)

    Tahini (1 tbsp, 89 calories, 3g carbs, 3g protein, 8g fat)

• • Almond butter (2 tbsp, 196 calories, 7g carbs, 7g protein, 16g fat)
  • Peanut butter (2 tbsp, 191 calories, 6g carbs, 8g protein, 16g fat)
  • Sunflower seed butter (2 tbsp, 200 calories, 4g carbs, 5g protein, 18g fat)

     Tempeh (1/2 cup, 160 calories, 10g carbs, 15g protein, 7g fat)

• • Tofu (3 oz, cooked, 78 calories, 2g carbs, 8g protein, 4g fat)
  • Edamame (1/2 cup, shelled, 100 calories, 8g carbs, 9g protein, 4g fat)
  • Lentils (1/2 cup, cooked, 115 calories, 20g carbs, 9g protein, 0.5g fat)

     Trout (3 oz cooked, 129 calories, 0g carbs, 22g protein, 4g fat)

• • Salmon (3 oz, cooked, 155 calories, 0g carbs, 22g protein, 7g fat)
  • Sardines (3 oz, canned, 177 calories, 0g carbs, 23g protein, 10g fat)
  • Tilapia (3 oz, cooked, 111 calories, 0g carbs, 23g protein, 2g fat)

 U

     Ugli Fruit (1 fruit, 110 calories, 28g carbs, 2g protein, 0g fat)

• • Grapefruit (1/2 fruit, 52 calories, 13g carbs, 1g protein, 0g fat)
  • Oranges (1 fruit, 62 calories, 15g carbs, 1g protein, 0g fat)

     Udon Noodles (1 cup, cooked, 200 calories, 40g carbs, 8g protein, 1g fat)

• • Soba Noodles (1 cup, cooked, 113 calories, 24g carbs, 4g protein, 0.5g fat)
  • Quinoa (1 cup, cooked, 222 calories, 39g carbs, 8g protein, 4g fat)

      Unsweetened Cocoa Powder (1 tbsp, 12 calories, 3g carbs, 1g protein, 0.5g fat)

• • Dark Chocolate (1 oz, 170 calories, 13g carbs, 2g protein, 12g fat)
  • Carob Powder (1 tbsp, 25 calories, 6g carbs, 0g protein, 0g fat)

 W

       Watercress (1 cup, 4 calories, 0.8g carbs, 0.8g protein, 0.1g fat)

• • Arugula (1 cup, 5 calories, 0.4g carbs, 0.5g protein, 0.1g fat)
  • Spinach (1 cup, 7 calories, 1.1g carbs, 0.9g protein, 0.1g fat)

      Walnuts (1 oz, 185 calories, 4g carbs, 4g protein, 18.5g fat)

• • Almonds (1 oz, 164 calories, 6g carbs, 6g protein, 14g fat)
  • Pistachios (1 oz, 159 calories, 8g carbs, 6g protein, 13g fat)

       Wild Rice (1 cup cooked, 166 calories, 35g carbs, 6g protein, 1g fat)

• • Brown Rice (1 cup cooked, 216 calories, 45g carbs, 5g protein, 2g fat)
  • Quinoa (1 cup cooked, 222 calories, 39g carbs, 8g protein, 4g fat)

      Winter Squash (1 cup cubed, 82 calories, 22g carbs, 2g protein, 0.2g fat)

• • Acorn Squash (1 cup cubed, 115 calories, 30g carbs, 2g protein, 0.2g fat)
  • Butternut Squash (1 cup cubed, 82 calories, 22g carbs, 2g protein, 0.2g fat)

        Wild-caught salmon (3 oz, cooked, 121 calories, 0g carbs, 17g protein, 5g fat)

• • Tuna (3 oz, canned, 94 calories, 0g carbs, 21g protein, 1g fat)
  • Cod (3 oz, cooked, 89 calories, 0g carbs, 20g protein, 1g fat)

 Y

      Yoghurt (plain, whole milk, 1 cup, 149 calories, 11g carbs, 8g protein, 8g fat)

• • Greek Yoghurt (1 cup, 133 calories, 8g carbs, 23g protein, 0g fat)
  • Skyr (1 cup, 110 calories, 7g carbs, 19g protein, 0g fat)

• • Kefir (1 cup, 110 calories, 12g carbs, 11g protein, 2g fat)

     Yam (1 medium, 158 calories, 37g carbs, 2g protein, 0g fat)

• • Sweet Potato (1 cup, 103 calories, 24g carbs, 2g protein, 0g fat)
  • Butternut Squash (1 cup, 63 calories, 16g carbs, 2g protein, 0.6g fat)
  • Pumpkin (1 cup, 49 calories, 12g carbs, 2g protein, 0.2g fat)

      Yellow Squash (1 cup sliced, 18 calories, 4g carbs, 1g protein, 0g fat)

• • Zucchini (1 cup, 20 calories, 4g carbs, 1g protein, 0g fat)
  • Cucumber (1 cup, 16 calories, 4g carbs, 1g protein, 0g fat)
  • Bell Pepper (1 cup, 46 calories, 10g carbs, 2g protein, 0.5g fat)

 Z

     Zucchini (1 cup sliced, 19 calories, 3g carbs, 1g protein, 0g fat)

• • Cousa squash (1 cup, 20 calories, 4.5g carbs, 1g protein, 0g fat)
  • Yellow squash (1 cup, 18 calories, 3.8g carbs, 1g protein, 0.2g fat)
  • Eggplant (1 cup, 20 calories, 5g carbs, 1g protein, 0.2g fat)

      Za’atar (1 tsp, 8 calories, 1g carbs, 0g protein, 0g fat)

• • Thyme (1 tsp, 3 calories, 0.6g carbs, 0.1g protein, 0.1g fat)
  • Oregano (1 tsp, 3 calories, 0.4g carbs, 0.1g protein, 0.1g fat)
  • Sumac (1 tsp, 6 calories, 1.4g carbs, 0.2g protein, 0.1g fat)